August 2017 Running Challenge

katharmonic · August 2017

Date :::: Miles :::: Cumulative
08/01/17 :::: 5.5 :::: 5.5
08/02/17 :::: 2.4 :::: 7.9
08/03/17 :::: 5.0 :::: 12.9
08/04/17 :::: 2.5 :::: 15.4
08/05/17 :::: 10.2 :::: 25.7
08/06/17 :::: 3.0 :::: 28.7
08/07/17 :::: 3.5 :::: 32.2
08/08/17 :::: 6.0 :::: 38.2
08/09/17 :::: 0.0 :::: 38.2
08/10/17 :::: 3.9 :::: 42.0
08/11/17 :::: 2.1 :::: 44.1
08/12/17 :::: 10.4 :::: 54.5
Goal = 120 miles

Today's long run - lots of good conversation with a built-in therapy and career counseling session made the time go by pretty well. My running BFF and I were joined by the guy I ran with for the first time last week, who seemed game to listen to us hash out our life issues. He was a trooper. They both finished up and I still needed 15 minutes more so the last bit was by myself. Went okay but I was really feeling tired. Still, I gave it a little kick at the end kind of simulating a race finish and pushed the last half mile or so. Bonus was that the coach saw me push me hard at the end and thought I was doing the training plan which calls for the last 15 minutes to be hard effort. Hah, no, but at least the last couple of minutes I get credit for?

50 days out from my HM.

PastorVincent · August 2017

girlinahat wrote: »

PastorVincent wrote: »

Elise4270 wrote: »

haha! Did you try bouncing on the lug wrench to loosen it? That's how we girls do it (well, I don't.. I have run flats and an 800 number- but I have!).

Actually, yes! Probably looked stupid doing it, but was out of ideas at that point

Bouncing is all very well except when you have the crappy wrench that came with the car and it bends.....

I bought an extendable wrench for this very purpose. But I've still had to beg for help to loosen the nuts (it helps being female). I've also had to call for rescue in the rain as I couldn't undo them. I blame the garage who service the vehicle for doing them up too tight.

Yeah, I have AAA, but I was less than a mile from the tire store so I figured it would be faster/easier to change the tire and drive to the store then to call AAA and wait for help to arrive. Shows what I know! LOL

skippygirlsmom · August 2017

8/1 - 5 miles
8/2 - 4 miles
8/3 - 6 miles
8/4 - rest day
8/5 - 8 miles
8/6 - 3 miles
8/7 - 0 miles - rest day
8/8 - 5 miles
8/9 - 5 miles
8/10 - 5.6 miles happy birthday run - see what I did there 5.6 miles
8/11 - rest day
8/12 - 4 miles

45 of 80 miles

@cburke8909 nice pictures, looks beautiful. How was your son’s first run?
@pastorvincent I always ask the tire place to put the lugs on by hand so that I can get them off if I get a flat tire. I also have a “real” lug wrench in my truck not just the one that’s with the car. Sorry for the ordeal.
@runningmischka during the week I don’t eat before I run because I’m out there like 5:30 ish. On the weekends I will usually have a piece of toast or something 30 mins before I run, it’s mostly a time issue for me.
@wolfger welcome you’ll love us here and we will inspire you to keep running 
@pinkamenaD8 enjoy Acapulco
@jessicamcb what a beautiful picture

AmyOutOfControl · August 2017

8/1 = 4.5 miles
8/2 = kettlebell strength training
8/3 = 7.5 miles (six - 6 minute speed intervals)
8/4 = 3.5 miles (track workout- 800m sprints & 200m recovery walk)
8/5 = 4.5 miles
8/6 = 15 miles
8/7 = 3 miles on the dreadmill & strength training 45 minutes
8/8 = 8 miles & vinyasa yoga class
8/9 = 7.5 miles Tempo run
8/10 = 5 miles run/walk
8/11= kettlebell strength training
8/12 = 5.5 miles

Running rest day yesterday. My hip is still a little sore but feels 99% better than Wednesday. I went out for 5.5 easy miles this morning and my hip seems to be holding up. I think I am okay to run long tomorrow. I might cut it at 10 miles just to be on the safe side.

I needed that rest day yesterday, however, my diet always suffers on non-running days. I went 700 calories over yesterday - LOL. I am so used to eating all my running calories, when I try to eat within my calorie limit on rest days - I starve (or say *kitten* it and eat WAY over). This is why I can't get those stupid last 10 pounds off. Well, that and chocolate.

Question: My yoga teacher and a lady in my running group keep telling me I need to use a foam roller. I have a small one but it feels like torture when I try and use it. Does it really help that much? Is it supposed to hurt? Or, am I doing it wrong?

(August miles) 64/150 (August goal miles)

Upcoming Races:
8/19 = 100th Verns No Frills 5K
10/28 = Hill Country Halloween Half Marathon
12/10 = BCS Marathon
1/6/18 = River Road Run Half Marathon

Dcorrick · August 2017

amymoreorless wrote: »

Question: My yoga teacher and a lady in my running group keep telling me I need to use a foam roller. I have a small one but it feels like torture when I try and use it. Does it really help that much? Is it supposed to hurt? Or, am I doing it wrong?

I love my foam roller. I pull my head forward, extending my neck, and roll up and down, delighting in the little cracks that relieve the tension in my spine. On other spots, I roll, and if I find a tight spot, I hold on it, like acupressure. Something like it is how I began to deal with my stiff back.

AmyOutOfControl · August 2017

Runningmischka wrote: »

I was AFK for few days, and so here I am- reading over 200 absolutely wonderful posts, clicking "Like" and "Awesome" left and right. This group of people never fails to amaze me

My report card
Goal: 120
Currently: 49
8/1 - 6 miles
8/2 - 0, strength training
8/3 - 8 miles
8/4 - 0, rest day
8/5 - 7 miles
8/6 - 6 miles
8/7 - 6 miles
8/8 - 7 miles
8/9 - strength training, Body Pump
8/10 - 0 miles, rest day (although busy day at work)
8/11 - 9 miles. My first 9-miler in a long run, it felt terrific. I could have kept going longer, but my empty stomach reminded me of its existence around mile 7.

For those of you who run in the morning: do you have a snack before you go out there? I know it's probably a matter of preference, but I am interested in what other runners do to keep their bellies from throwing a *kitten*-fest at ya mid run.

@Runningmischka I usually eat a banana before my long Sunday run. It is the only thing I can tolerate early in the morning before running. My tummy can't handle all the running sugar/energy things they sell. I also usually add some diluted sports drink to my water bottle during my long runs in the summer heat.

Elise4270 · August 2017

@amymoreorless It may help if there is a way you can ease up on the pressure. I know rolling my IT bands for the first time was alarmingly painful. I do enjoy rolling my back.

wishiwasarunner · August 2017

August goals are 90 miles and figuring out what all the info from my new watch means about my training.

Aug 3 - 10 miles
Aug 4 - 6.2 miles
Aug 5- 7.5 miles
Aug 6- too rainy/ wimpy
Aug 7- 7 miles
Aug 10- 7.3 miles
Aug 12 - 12.2 miles

Beautiful, sunny morning run by the river. Tried to stay at the same effort I would put in when I was running my long training runs for my spring marathon - well at least the effort for the first half of those runs - I always felt it at the end. My watch is still telling me that I am mostly in zone 4-5 - and other than finishing the hill that leads to my house at the end of my run (10% grade that lasts for just under a quarter of a mile in the last third of a mile of any run I do) I really am feeling very comfortable and almost lazy on these runs. Well, I always feel the longer, steeper hills no matter how much I decrease my pace. Anyway - still thinking the zones are wrong, but I am going to just keep doing what I have been doing - going by feel and collecting data until I have a sample size that means something. I need to work in a faster pace run at some time - but I just really don't like them much, lol.

Total 53.2/100 goal

JimCrackinDandy · August 2017

Blessed out of my Brooks!
My 11 year old son took 1st place at the Victory Run's Children's Run in Waynesburg PA today!!!

I ran the 5k and came in 4th for my age group. So thankful today for the LORD blessed us with all the above and NO rain too boot!
42/90 for August

cburke8909 · August 2017

@skippygirlsmom He loved it. I tried to send a picture but it didn't work, I'll try from my laptop latter.

bbrandi82 · August 2017

Did 30 minutes of walking, will do a 3 mile run (run/walk) tomorrow.

garygse · August 2017

Adding in a few extra miles, as I'm traveling to San Antonio tomorrow for several days. We'll see what kind of runs I'm able to fit in while I'm there.

02 - 13.54
03 - 10.08
04 - 25.21
06 - 5.62
08 - 7.35
09 - 12.10
10 - 7.47
12 - 7.31

Total: 88.68 / 200 miles

katharmonic · August 2017

Wow, good for your son @JimCrackinDandy! And you too, that's awesome to come in 4th. You guys had a great day!

I find foam rolling a little painful @amymoreorless, although the more I do it (when I do, which isn't often) the better it feels. I would rather have a massage though, I'm not very dedicated in doing the torture to myself but gladly accept the torture from a good deep tissue massage.

As for eating before running, I always eat before morning runs. I have skyr (yogurt), granola and a banana almost every time. I've started bringing something with me for the long runs, like a gel or sports beans though I'm not sure it does much for me. Today's gel was peanut butter flavored and I didn't really like it as much as I hoped. Need to find some better flavors.

_nikkiwolf_ · August 2017

@amymoreorless maybe see if you can borrow one first? I bought a foam roller a while back - because everyone told me I needed on and they were awesome. Well, I didn't like it at all, felt like an idiot using it, didn't see any benefits and finally gave the blasted thing away.
I got a "tiger tail" next, which at least wasn't annoying, but I 'm still underwhelmed. I'm back to stretching and the occasional soak in a hot bath, much better for me personally

---

My first parkrun today! It's actually the 14th time it took place here, I just didn't hear about it until last week.
I liked it a lot - lots of nice people (a new record participation of 50 today), and a flat course, so I managed a new PR: 26:26. My old one was 26:54, although to be fair that one was a virtual race, which is not quite the same without other runners to chase. My last 5k race with people was back in 2015, so I'm really happy about the chance to run parkruns now.
The only thing I regretted a bit was that I couldn't stay for coffee afterwards. I had to leave right after the last runner arrived - I signed up for a self-defense class Saturday at 11. Both parkrun and that class are 20min from my place by car, but unfortunately in exactly the opposite direction...

Now I 'm off to reward myself for all tgat exercise with some food & drinks at the Fête de Genève. This is the last weekend, with one of the largest firework displays in the world. Looking forward to it!

anitamistry1 · August 2017

6 Aug 3.15 km (1.95m)
8 Aug PT session leg day
9 Aug 3.71 km (2.30m)
10 Aug PT session mix circuit
11 Aug rest day
12 Aug 3.69km (2.29)

zdyb23456 · August 2017

8/1 8miles 1hr:16m:25s
8/2 6miles 60m:39s
8/3 5miles 46m:32s
8/4 rest
8/5 12miles 1hr:57m:36s
8/6 rest
8/7 6miles 57m:25s
8/8 5miles 49m:20s
8/9 rest
8/10 13.1miles!!!! 2hr:04m:17s
8/11 6mi 56m:44s
8/12 5mi 48m:30s

5 miles on the treadmill since it was raining. It wasn't horrendous so that makes it a win in my book.

We made it to the beach house even though traffic was horrendous. Rest day tomorrow... I'm going to look up some running routes! Sadly I think it's pretty much just a north or south route along the ocean.

BruinsGal_91 · August 2017

Well I lasted six days without running. I was planning on giving my calf a rest for a full week, but I was climbing the walls with frustration and decided to run today. I was pretty sensible (unusual for me) and rather than go outside and run, I went to the gym with my husband and ran on the treadmill. Hubs was keeping an eye on me to make sure I didn't let rip and run as if I was racing.

I started off by walking for half a mile, then ran for 3.1 miles at a very leisurely 10:25 split, then finished with a brisk 2 mile walk.

And I feel great. No aches and pains and I could definitely have carried on for a few more miles, but I played it safe. I'll do that a couple more times next week and then I should be ready to go full blast on Saturday for my race.

wishiwasarunner · August 2017

zdyb23456 wrote: »

8/1 8miles 1hr:16m:25s

We made it to the beach house even though traffic was horrendous. Rest day tomorrow... I'm going to look up some running routes! Sadly I think it's pretty much just a north or south route along the ocean.

Hmm...North or south route ALONG THE OCEAN does not sound to bad to me. Enjoy

allyphoe · August 2017

8/1: 3.1
8/3: 4.0
8/5: 4.0
8/8: 4.1
8/10: 2.3
8/12: 5.5

Total: 23.0/44

Woke up late on purpose (no alarm) to a cool, overcast morning. I ate a lot yesterday, but was still hungry, so had a nut bar, plus some extra water. The early bird gets the parking place, so I had to park across the street. That meant I finished warming up and started to run at the spot I think the spray paint markers count from. Took a while to find my groove, but once I did, I amused myself trying to figure out what I would do today. Finally decided I'd cross the road I usually turn around at, go out to three miles, and then turn around and see how far back I wanted to go before switching to a walk. Because Thursday's run was short, ~5 miles wouldn't be an increased in total mileage for this week, and it's forecast to thunderstorm all day for the next week, so plenty of forced recovery time.

The path on the other side of the road is incredibly boring and has no spray painted marks every quarter mile. The first half mile or so is one long, gentle uphill. Followed by a brief flat and some more uphill. I went up to the overpass, which Strava thought was a little further than three total miles, then turned around and enjoyed the long gentle downhill, complete with cool breeze, back to the road.

That road has very little traffic, so you don't get much of a break waiting for the crosswalk light. Back on my regular route, everything felt easier, until I got to my least favorite long uphill. The five mile point was on the other side, which is the only reason I even attempted it. I had to keep fixing my form on the way up, but only because I could tell I was hunching forward, not because anything hurt. By the time I got the 5 mile notification, plus a little extra because I knew Strava was calling out before I came to the fourth quarter mile mark, I was on a long downhill, which I foolishly chose to run down.

Now I know that I'm capable of running a 10k if I needed to. I didn't go that far today, and I wouldn't have enjoyed running that far today, which is why I stopped when I did, but it was obvious that I could have.

And then I made the good decision to go straight to yoga, and am much less stiff now than I was when I got there. My knees are a tiny bit stiff still, but bilaterally stiff with no sharp pain. So overall an excellent experience!

PastorVincent · August 2017

8/01/2017 - 0 miles
8/02/2017 - 9 miles Z3/Z4
8/03/2017 - 7 miles Z2
8/04/2017 - 5 Easy miles
8/05/2017 - Cranberry Cup 5k - 23:18
8/05/2017 - Howl at the Moon 5k - 25:11
8/06/2017 - Rest
8/07/2017 - 7.75 miles
8/08/2017 - 6.5 miles Z2
8/09/2017 - 7 miles Z2
8/10/2017 - 7 miles Z2
8/11/2017 - REST DAY BAH
8/12/2017 - 15 miles (includes 15km "race" )

Summer Goal: Get my marathon pace below 9 minutes.
Official Marathon PR: 4:11:28

Next Races (more as I find them):

10/14/2017 - Stop, Drop, and Run - Fireman style obstacle course - 5km

05/06/18 - Pittsburgh Marathon - aiming for sub four hours.

RACE REPORT

So we show up and my wife is wearing her new cape...

The first thing we find out there is no bibs or chips. It is a fund raiser for the trail, so no problem there. Also, shirts cost $20. I skip buying one. Next, we find out it is not very well attended:

But is okay. So they group us up by predicted pace and I line up with the 9min group, my wife is back with the 13 min group.

They hand out maps - should have been a red-flag in retrospect. Ah well. We get started a few mins early and I start trying to find my pace. I am looking for 8:30-9 mins, which is where I hoping my marathon pace will end up. Groups break up, and I for a comfy spot between groupings. We head down by the river and see this need water feature:

Feeling pretty good so far. The "trail" is concrete along the river, but get to watch boats go by, and even a row team out for a workout. Stop to grab a picture of the river:

Still feeling good with my pace, but we are just now hitting the 1-mile point and the first turn on the route. Had a confusing sign, but a few of us bunched up, figured it out and then headed on. That was the LAST sign on the course for EIGHT MORE MILES. They actually expected to you follow the print out of the MapMyRun route. I have never been in that area before. I decide to stop taking pictures and start following a guy in orange that is going just a little slower than I want, but he seems to know the route. A lady starts following me and I do not have the heart to tell her that is a bad idea and just stick with the orange guy.

3 Miles in we hit the ONLY water stop. This is a 15k, and the ONLY water stop is at 3 miles. Orange guy stops and hangs there for a bit, I really did not want to stop, but I am totally lost now. So I stop. Another group catches up to us, and I start running with them. They are about 15 seconds slower than the orange guy, but he is still back at the water table so I stick with them. All hopes of any pace are long gone.

We run for a while, couple miles when the leader notices we are off course. Great, well at least there is like 7 or 10 of us in this group, lost in downtown Pittsburgh. The ladies leading the group figure out where we are and we work our way back to the unmarked race route. Eventually, the orange guy catches us and joins our pack. For a while all is good and we are knocking down miles just a bit on the slow side. Personally, I am still as lost as a ball in high grass.

The group spots a water fountain and stops to get a drink, but it is not working. Orange guy decides to keep running, so I follow him. That lady from earlier is still following me. She really has no clue how close she is to disaster!

Stick with orange guy and ops, big crane blocking the path and have to break out some parcore skills to get around it. We survive that some how and stay on course. Eventually, we are running down a road and I see other race groups all over, all coming from different directions at different times. I suspect no one actually found the course. Orange guy and I finally reach the finish (not sure what happened to the lady, think she joined one of the other lost packs of runners), and my watch reads 9.93 miles, I break off and run around to find another group of runners and run in with them to finish at 10.25 miles. No way I was stopping at 9.93

Now I am concerned. My wife is out there somewhere with our mutual friend and they are likely alone since the 13 min group was not exactly huge. Turns out orange guy wants to run more, was aiming for 20 miles today. He invites me to run with him, and I show him my wife's location on Friend Finder (great app by the way) so we head out towards her at 8:40 pace. Finally at a good pace. Takes about 3 miles of cutting through the city to find her, but we do. Orange guy runs on and I join my wife to find out they were just as lost as the rest of the groups and even had a minor incident with a local druggie. So the three of us work our way back and eventually cross the finish line at around 10 1/2 miles for them, just over 15 for me.

Yeah, probably never ever going do that race again.

August 2017 Running Challenge

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