July 2018 Running Challenge

shanaber wrote: »

Has anyone here run the Columbia Gorge Marathon or HM? https://www.columbiagorgemarathon.com and if so what did you think? I was looking at emails and it popped up - now I want to run the HM with Hobbes the Vizsla! It looks awesome.

I will be back later to checkin on all the posts!

That looks gorgeous. Hilly though - read the reviews. I think an MFP meet-up to run this race may be in order.

July Running Totals (miles)
7/1 – rest day
7/2 – 5.11 not easy enough
7/3 – 4.14 warmup, speed work, cool down

July running total to date – 9.25

Nominal July mileage goal: 100 miles

Real goals: Get healthy. Build base. Work toward being able to run Wineglass in September.

Today's Yesterday's notes – It was hot. What else is new, in July. No formal club practice this week, so I dropped in on the speed workout with the training program I pace long runs for. First speed workout of the session, introducing intervals to runners who have never done them and don't all own GPS watches.

The assignment was 8-10 x 200m at rep pace, with 1:00 to 1:30 recovery. Of course, the coach didn't say "rep pace" or "R"; he explained in terms people with no training experience could understand. The 200m was marked as a section of an asphalt trail around a pond near the running store. This generates a traffic pattern as the group spreads out and starts the later intervals at various times depending on how long it took them to run the interval and how much rest time they were taking.

I chose to do it as 10x200 at R pace (target: 43 seconds) and do an easy jog for most of my recovery interval. The foot traffic made it hard to keep moving for the entire minute and still start the next rep on time, so I ended up with a few seconds of standing around for each recovery interval. Then there was the rep where I had to dodge the family with small child out for a recreational walk. All in all, it was more interesting than 200m intervals on a track.

At 88º F (31º C), I expected my intervals to be slower than my usual R target of 42 to 43 seconds for 200m; but somehow it didn't feel as humid as it has recently. My 10 intervals came in between 40.9 and 43.9 seconds, with the slowest one being the rep where I had to dodge the small child. Only 2 reps were faster than 42 seconds, and only 2 were slower than 43 seconds. That's consistent enough for me, given the conditions. Throw in a warmup of a bit over a mile, and a rather shorter cool down run, and it came out to a little over 4 miles total. That's enough, given that the intervals were run hard.

Today is July 4, US Indepence Day. There were local races of 5K, 4 mile, and 10K distance this morning. I slept late. The original thought was today is too soon for me after Charlie's Old Goat Trail; in hindsight, I think I could have raced this morning if I had not done speed work yesterday evening. But I did the speed work with the assumption that I would not race today, and might take today as a rest day.

Still undecided about today. I might take it as a rest day, or I might run to and/or home from the town's fireworks display this evening. Don't know the precise distance, maybe 3 or 4 miles. 96º F (36º C) right now, but perhaps it will cool off a bit this evening.

2018 races:
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) finished in 54:48
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) finished in 28:46
March 17, 2018 USATF Masters 8K (Shamrock 8K, Virginia Beach, VA) finished in 31:55
March 24, 2018 Spring Forward 15K (Mendon, NY) ran at MP, finished in 1:10:47
April 16, 2018 Boston Marathon (Hopkinton, MA) finished in 3:28:43
April 29, 2018 USATF Masters 10K (James Joyce Ramble, Dedham, MA) finished in 41:33
May 20, 2018 Lilac 10K (Rochester, NY) finished in 42:21
May 26, 2018 Sunset House 5K (Rochester, NY) finished in 20:12
June 3, 2018 USATF Masters Half Marathon (Ann Arbor, MI) finished in 1:34:42
June 9, 2018 Ontario Summit Trail Half Marathon (Naples, NY) DNS - injury
June 17, 2018 Medved 5K to Cure ALS (Rochester, NY) short course, 18:04 for ~2.9 miles
June 30, 2018 Charlie's Old Goat Trail Run 5 mile (Victor, NY) 4.89 miles by Garmin, 43:15
July 28, 2018 Battle at Bristol 10K (Naples, NY)
September 30, 2018 Wineglass Marathon (Bath, NY)
November 11, 2018 Syracuse Half Marathon (Syracuse, NY)

Aiming for 50 Miles

July 1 - 3 miles 35:00 Happy Canada Day
July 2 - 5.58 Miles 60:00 Hilly, windy, and cold on this holiday Monday.
July 3 - HIIT class so no run.
July 4 - 3.25 miles 37:30

Total: 11.83

Took it easy on us at last nights HIIT so no soreness today- not sure if that is a good or bad thing

MobyCarp wrote: »

Scott6255 wrote: »

Good job on your race @rheddmobile.and @AprilRN10. I know they were hot and humid, like it is across the whole country! I think we should move July 4th to November

To do that, we'd have to become British again:

Remember, remember, the 5th of November,
The Gunpowder Treason and Plot.

Hmmm quite different celebrations lol though I guess the same thought. One is gaining independence from the empire, the other is a group of people who failed to gain independence from the empire by attempting to blow up parliament.