July 2018 Running Challenge

@Elise4270 It's supposed to be cooler in the early hours of the morning...or at least that's the theory anyway; if only it were true.

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Got in 13 miles this morning...8 by myself, and then 5 more with the group. One of the runners asked me to pace her for the Tour des Fleurs half marathon this September, so I said I'd do it. She offered to get my ticket, but I told her not to worry and I'd pay for my own entry, to which she said that if I paid for it myself, then I'd obviously want to race and wouldn't be able to pace her. Yeah, the race is mid September, which means it'll still be hotter than Ol' Nick's nutsack, so no, I most certainly won't want to race it!

05 - 13.85
06 - 15.31
07 - 13.71
09 - 15.31
10 - 13.05
11 - 15.32
12 - 13.35
13 - 15.30
16 - 15.32
17 - 13.22
18 - 15.60
19 - 13.84

Total: 173.18 / 250 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
7/15 – 3.85 hot and sunny
7/16 – rest day
7/17 – 6.35 warmup, speed work
7/18 – 7.14 group run
7/19 – 10.01 MP intervals

July running total to date – 100.06

Nominal July mileage goal: 100 miles

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

Today's notes – Today I decided I'm healthy enough to run the Oak Tree Half on September 2. It's a challenging course, and it is possible that we can still get hot weather on Labor Day weekend; but it's also a pretty course, and it's a Rochester Runner of the Year race. So I committed.

This evening Garmin says it was 82º F (28º C) when I ran. Went to club practice, but took off running before Coach got there because the workout on the marathon training plan was a 10 mile continual run: 2 easy, 3 MP, 2 easy, 2 MP, 1 easy. I moved the intervals around to be 2-3-1-2-2 because I wanted to be able to run all of the MP on the Erie Canal Trail and have easy running to and from the canal where it isn't as easy to do speed work.

Target pace for easy was between 7:45 and 8:10 per mile. Target pace for MP was between 7:20 and 7:30 per mile. The easy miles went well, but I had a hard time with pace control on the MP intervals. The splits came in as:

2 easy: 7:57, 7:52
3 MP: 7:21, 7:16, 7:16
1 easy: 7:42
2 MP: 7:12, 7:12
2 easy: 7:46, 7:49

It's not that I couldn't run that fast; it's that I don't think I can sustain a 7:16 pace for 26 miles. *shrug* Just have to keep working on pace control, I guess. The last mile I was running on tired legs, which is kind of the point of this type of workout; but I was more wiped out at the end that I really should be for a 10 mile run with half of it easy.

Oh, well. Put the work in, and hopefully I'll be able to handle whatever the weather is on race day.

EDIT TO ADD: . . . and I passed my monthly mileage goal on the 19th, which mostly shows I'm not very good at predicting how much I'll run.

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 2, 2018 Oak Tree Half Marathon (Geneseo, NY)
September 30, 2018 Wineglass Marathon (Bath, NY)
November 11, 2018 Syracuse Half Marathon (Syracuse, NY)

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
07/15/2018 - 0
07/16/2018 - 4.5 miles walking
07/17/2018 - 11 miles @ 9:26
07/18/2018 - 9 miles @ 9:12


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)

Too hot for serious running so just a short easy run where I lost like 150 pounds of water weight, or so it felt!

July totals thus far

1 4.3
2 5
3 5
4 4.5
5 rest
6 rest
7 6.2
8 rest
9 3
10 3
11 5
12 rest
13 5
14 9
15 rest
16 5.5
17 rest
18 rest
19 5.25

Running challenge
1 July: 5.30 at 5:09 pace (race pace)
2 July: yoga
3 July: 7.01 at 5:45 pace
4 July: yoga
5 July: 12.66 at 5:50 pace (“unproductive" according to Garmin)
6 July: rest
7 July: yoga
8 July: 15.2 at 6:01 (slow and steady)
9 July: yoga
10 July: 6.0 at 6:02 pace (probably faster but I had a child on a bike in tow who kept needing a push - I certainly had to work harder) plus another 1.8km at about the same pace with similar issues getting the younger daughter to kindy.
11 July: yoga
12 July: 10.71 at 5:25 pace - when you’re short on time but you want to go long, you gotta go fast.
13 July: rest and pizza (and more pizza)
14 July: sneaky 6.7km to undo some of last night’s pizza damage followed by yoga. Great way to start a Saturday.
15 July: 16.51 at 5:55 pace. Building up to the Mt Maunganui Half on August 25.
16 July: yoga
17 July: 5.79 at 6:02, plus 3.9 at a similar pace dropping children off at kindy and so on.
18 July: 7.19 at 5:39 and yoga as well
19 July: 10.38 at 5:50 pace.
20 July: 7.39 at 5:39 pace. Would have run longer as I felt great and the weather was perfect, however, I had to head off to the crane conference (the things we do for money...)

116.54 of 150km for July

2.6 treadmill speed intervals for 25.4 miles this month. Was raining this morning before trainer so didn't run outdoors (hate training in wet shoes).

On the plus side, a month ago I never would have run(treadmill or otherwise) prior to trainer session 👌

July goal is 150 miles

7/1..... 5.00............ 5.00/145.00
7/2..... Rest............ 5.00/145.00
7/3..... 7.00............12.00/138.00
7/4..... 5.00............17.00/133.00
7/5..... 7.00............24.00/126.00
7/6..... 5.00............29.00/121.00
7/7..... Rest............29.00/121.00
7/8..... 16.00..........45.00/105.00
7/9..... Rest............45.00/105.00
7/10.... 6.00...........51.00/ 99.00
7/11.... 4.00...........55.00/ 95.00
7/12.... 6.00...........61.00/ 89.00
7/13.... Rest...........61.00/ 89.00
7/14.... 14.00.........75.00/ 75.00
7/15...... 6.50.........81.50/ 68.50
7/16.... Rest...........81.50/68.50
7/17.... 10.00.........91.50/ 58.50
7/18...... 5.00.........96.50/ 53.50
7/19...... 7.00........103.50/ 46.50
7/20..... Rest.........103.50/ 46.50


Upcoming races:

October 20: Sinnemahone Ultra Marathon Trail Race (50K)

Tomorrow is my long run day and I told my dad he was going to have to pick me up at the end so I can head out the door in the morning and just run far away in one direction. He's 85 and thinks this will be a fun adventure. Point-to-point runs are sometimes mentally easier for me than loops or out-and-backs. One of these days I might run to @PastorVincent 's new digs and make him drive me home.