July 2018 Running Challenge

7/1/18 unplanned rest

7/2/18 2.55 miles
7/3/18 rest
7/4/18 2.7 miles
7/5/18 3 miles
7/6/18 rest pf
7/7/18 rest pf
7/8/18 rest pf

7/9/18 3 miles
7/10/18 3.15 miles
7/11/18 2.95 miles
7/12/18 2.9 miles
7/13/18 2.6 miles
7/14/18 3 miles

Total 25.85 miles /75-85

Another day, another run. Nothing much to say about this. I did try the oiselle roga shorts. I prefer compression. I think if my thighs didn't pull the roga's up I'd like them but I spent too much time pulling the fabric back down. The ones I wore yesterday were much better in that aspect. The rogas are soft and comfy though. I'll keep them for short, easy runs.

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July Goals: 200 running miles.

July Running:
07.02.18 - 07.08.18: Running Miles 48 / Weekly TSS 585 / Fitness: 76 CTL
07.09.18 - 07.15.19: Running Miles / Weekly TSS / Fitness: CTL
07.16.18 - 07.22.18: Running Miles / Weekly TSS / Fitness: CTL
07.23.18 - 07.29.18: Running Miles / Weekly TSS / Fitness: CTL

Goals 07.09.18 - 07.15.18:
Run: 6 Days, plus a LR of 15 on Wknd. No wussing out this weekend.

Base 1 : Week 2 of 4
07.09.18 - AM - 2.5 m. PM - 4.7 m.
07.10.18 - 7.4 m.
07.11.18 - AM - 2.5 m. PM - Skipped Scheduled Run.
07.12.18 - 1 m. New prescription & heart racing.
07.14.18 - 15 m. ***

Upcoming Events:
08.25.18 - Tour de Donut Bike Ride


*** I’ve skipped about 3 full workouts this week. Was prescribed a med to apply a testosterone cream. Well, it worked. And it also seems to be causing a sense of my heart racing during running. I absolutely feel more energized. Well Thursday I completely aborted workout. I didn’t take med on Friday nor Saturday morning. On my 15 mile jog, I got a sense of the racing heart twice so I just walked for about 100 meters, then I was able to continue. Gonna read up on side effects, and call doctor before I take anymore. But I did get my 15 miler in the book, so I’m happy.
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PastorVincent wrote: »

Elise4270 wrote: »

@PastorVincent

Oh but you missed that it happened at woek... Mighg be a workers comp case, then we can milk it for all its worth.

Haha! Heres 20$, Bill my insurances!

In that case you will need extensive PT - which will have to be done on an exotic island with special healing spas

And everyone must come for emotional support! Ya *kitten*! Woo!

Well, the push from everyone didn't get me out in the heat yesterday but it did get me out of bed this morning!

Today we had an air quality alert plus a heat warning, even early in the morning. Dewpoint was 79 and temp 98. Yucky! But we ran 5 miles anyway, half on roads and half on trails, plus three walking. There are about a billion butterflies on the Greenline! Running feels much better after you're done. Only problem is we finished too early so we have to hang about before we can go eat. I run for French fries and five guys doesn't open til eleven.

We had a bazillion storm watches and a nasty one that looked like it was headed right at us so I chickened out of running last night... and then it didn't storm here at all. Missed us completely. Oops.

Planning on ~15km today. Waiting for it to warm up a bit first. Yes, I just said that. It's currently only 12C outside! Cold!

7/1 - 5
7/2 - 0
7/3 - 5
7/4 - 3
7/6 - 3
7/7 - 3
7/8 - 4
7/9 - 0
7/10 - 5
7/11 - 0
7/12 - 3
7/13 – 2
7/14 – 4 Jackalope 4 mile trail run

37 of 60 miles

Today Skip and I ran in the Jackalope 4 mile trail run, it’s part of the Wild Thangs trail running series at Monte Sano State Park. It’s a series of 4 races, each race day is 2 different distances, today was 4 miles and 8 miles. We did the 4 miler.

The morning started off very foggy, you could hardly see down the road (first .7 miles was on the road in the park). I felt okay from the start, the group I started with basically stayed the same at on the road, When we got to the trail head everyone in front of me stopped running! WTF it was a simple downhill, nothing I would even call technical. It took a little bit to pass people because Mountain Mist trail is less than 2 feet wide. When it opened up a little I started to pass people. I didn’t need to be fast I was just running instead of walking ha ha. From the picture you can see we went down down and then up up. I’ve run this trail before but it was in November and I was running more miles, the trail was hard going up. My ribs hurt like hell ¾ of the way up so I stopped for about 30 seconds. Then continued, I wasn’t running up, I tried to power walk it the best I could. Once I got past it I was good. I was chatting with a guy for a while and he said he fell and his knee hurt. We got about .5 mile from the finish and there were 3 women in front of me, we got up behind them right near the finish and I was happy to finish behind them. Then I heard Mr. Hurt Knee coming up behind us. I thought oh no Mr. Hurt Knee you aren’t passing me at the finish, so I went around the ladies ha ha. I got them and him at the finish.

You can see from the picture Skip got 1st in her AG and 6th Overall, she was the 2nd female, the girl that beat her ran in college for a school in South Carolina. She lives near Shorter where Skip will go and told her to go to running store there in town and ask them for a job when she’s ready to work. She said they would be thrilled to have a runner with shoe experience. I was 5th in my AG.

Skip’s knees were a little sore after the race, she didn’t run yesterday and she said they didn’t hurt at all through the race. Yeah!

@LaDispute57 I wear Montrails too, I love them.

@BruinsGal_91 which shoes did you wear?

@midwesterner85 I have a friend who runs Ragnar races and loves them. It’ll be a great experience

@Elise4270 no clue on the knee either, but I’ll send you a hug too. I’m a great emotional support person, well not really just ask Skip, but I can try. I’ll pack my bags.

07/01/2018 - 0
07/02/2018 - 0
07/03/2018 - 0
07/04/2018 - 13.1 miles - The sun tried to kill me
07/05/2018 - 0
07/06/2018 - 8 miles - 8:41 pace
07/07/2018 - 13.1 miles
07/08/2018 - 0 - went walking with wife instead
07/09/2018 - 9 miles - 9:34
07/10/2018 - 0 - Teaching
07/11/2018 - 11 miles - 9:09
07/12/2018 - 10 miles - 9:36
07/13/2018 - Movie night: A Wrinkle in Tim
07/14/2018 - 10 miles @ 10:04

Upcoming Races:

07/20/18 - Liberty Get Well Mile
08/11/18 - Howl At The Moon 5k

--More as I find them - need to find a nice trail race

2021 - Disney World Dopey! (if can raise funds)

10 miles. Should have been longer but 71 dew point + 90 degrees was too much for me, ran out of water and came home.

7/1 = 8 miles
7/2 = 3 dreadmill miles and 30 minutes strength training
7/3 = 6 miles
7/4 = 5 miles
7/5 = 3 miles
7/6 = 12 miles
7/7 = rest day
7/8 = 7 miles
7/9 = 3 miles & 30 minutes ST
7/10 = sick day
7/11 = 10.5 miles
7/12 = 3 miles
7/13 = 8 miles
7/14 = rest day

I just learned that tomorrow is, not only long group run day, but also National Ice Cream Day. Tomorrow will be a good day.

70.5/125 goal July miles

July Running Totals (miles)
7/1 – rest day
7/2 – 5.11 not easy enough
7/3 – 4.14 warmup, speed work, cool down
7/4 – 6.22 commute to/from town park
7/5 – 3.74 warmup, tempo run, cool down
7/6 – rest day
7/7 – 10.01 poorly paced run
7/8 – 7.72 easy 60 minutes
7/9 – rest day
7/10 – 9.92 warmup, MP intervals
7/11 – 5.21 group run
7/12 – 6.15 warmup, HMP intervals
7/13 – rest day
7/14 – 14.49 warmup, Shoreline Half Marathon

July running total to date – 72.71

Nominal July mileage goal: 100 miles

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

Today's notes – The rain disappeared from the forecast. 75º F (24º C) at gun time, with a dew point in the low 60s. Felt pretty good . . . until the sun came out about mile 4. I knew it was warm, knew it was humid, and totally misjudged the impact of the weather. It *was* a pretty morning, on the shores of Lake Ontario:

It would have been a good day for an 8 mile race. But I was running a half marathon. Went out fast, as planned. Moderated my pace for miles 4 and 5, as planned. By mile 6, it was a matter of just trying to hold as stead a pace as I could, maybe fade to a 7:15 pace. At the mile 8 flag, my watch said 56:03, having just moved above a 7 minute average. And then things began to fall apart.

At one hour, I knew I'd need to slow down. Tried to run easy for 2 minutes. Manage to run easy for 1 minute, then sped back up. At mile 9, I knew I'd need walking breaks. Walked from the 9 mile flag to the 15K flag, then started running. Made myself run past the 10 mile flag to the aid station, then stopped for water. Ran a bit more, and my Achilles complained. Started walking. A guy I knew passed me. Ran with him a few paces, felt good, ran ahead. Calf cramp. slow to a walk.

Walk past the mile 11 flag. Try running a bit, because it's an awfully long walk to the finish line. Run till a calf cramps, then walk. At the mile 12 flag, there is shade. Can I run 1.1 miles from here? Give it a try. Easy running feels possible. I start passing folks who have passed me. Late in the race I see the guy I had run a few paces with. Pour it on, pass him. End up finishing in 1:45:54, my slowest half marathon ever. I was surprised it was that fast; it seemed like I was walking far too much to finish that fast.

Poetic justice, there was another guy in my age group who managed a 1:41 half. So I only came in 2nd in my age group, a bit of an embarrassment for how badly I mismanaged the race. Perhaps if I'd set out to run a 7:15 pace instead of a 7:00 pace, I could have run the entire course. Anyway, the age group award was a 24 oz. beer mug:

Smart thing: I'd brought a towel and dry clothes. Got changed, and was a bit more comfortable. The post-race food didn't even look good. There were no bananas, and I wanted a banana. So I got in my car and drove home. Fought highway hypnosis all the way home, between 10 and 11 AM. Had a banana, an orange, some Greek yogurt, and some coffee; and had to go down for a nap. Real food didn't even sound good.

After the nap, I felt better and had lunch around 3. In hindsight, I think I had a mild case of heat exhaustion. The bad: I didn't manage my pace very well for the heat and humidity. The good: I had S-Caps with me. Took one about 6.6 miles in, took another while walking. Hydrated. Took 2 gels; the second was a Clif Double Expresso, and was just too thick and heavy in my stomach. That should have been a clue, but in real time I didn't think about it. I was smart enough to walk when my calves or Achilles said to walk.

Now I don't think I'm any worse for the wear, but it was quite an experience this year. Maybe I'll run Shoreline again next year just to see if I can manage heat and humidity better than I did this time.

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 14, 2018 Shoreline Half Marathon (Hamlin, NY) finished in 1:45:54
July 28, 2018 Battle at Bristol 10K (Naples, NY)
September 30, 2018 Wineglass Marathon (Bath, NY)
November 11, 2018 Syracuse Half Marathon (Syracuse, NY)