July 2018 Running Challenge
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MegaMooseEsq wrote: »I'm a pale freckled redhead (admittedly naturally more blond-ish) and my face goes bright red every time I run (or drink a glass of red wine, or am even slightly embarrassed or excited, etc), sunscreen or no. I was really self-conscious about it at first but finally accepted that no one cares. I've heard people tell stories of being asked by strangers if they're okay, which is mortifying to imagine, but thankfully hasn't happened to me yet. Hopefully I handle it with a modicum of dignity if it does!
Lol this is me. I work in a hospital and when I started this journey I would go for a walk at lunchtime Nd would always come back with a bright red face. Id get the nurses asking if I was OK because I Looked flushed lol. I still get it occasionally but now thy know I go walking or running at lunchtime so it's usually prefaced with "have you just got back from your walk?" lol5 -
Running in Johnson City/Jonesborough, TN area on Sunday. Anyone have any trail/route suggestions?1
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workaholic_nurse wrote: »Running in Johnson City/Jonesborough, TN area on Sunday. Anyone have any trail/route suggestions?
You will be in my neck of the woods! I work about 30 minutes from that area. However, I rarely run over there since I live in the opposite direction. I know there is a group that meets during the week at East Tennessee State University and run through campus and around that area.
There is another group that runs on Thursday nights a 5-mile loop along the State of Franklin Greenway and through area neighborhoods. They meet in the lower parking lot of the Wellness Center, 200 MedTech Park, Johnson City.
There is also the Tweetsie Trail which is a converted rails-to-trails route. If you worry about getting lost, you can easily park at the trail head and do an out and back on it. I think it's about 10 miles in length. Not technical - just soft crushed gravel bed.
If you are staying in Jonesborough, I've run the road from I-26 over to the town of Jonesborough (Route 354). It has a very wide shoulder and is a safe area. I would run on it early in the morning though before traffic gets heavy.
All of these areas are safe, especially in the day time hours. These areas also have leash laws so you shouldn't have to worry about encountering any dogs.
If you are on Facebook, look for the State of Franklin Track Club page and ask to join. They are very responsive and if you post, someone will be sure to respond with some running route recommendations.3 -
workaholic_nurse wrote: »Running in Johnson City/Jonesborough, TN area on Sunday. Anyone have any trail/route suggestions?
You will be in my neck of the woods! I work about 30 minutes from that area. However, I rarely run over there since I live in the opposite direction. I know there is a group that meets during the week at East Tennessee State University and run through campus and around that area.
There is another group that runs on Thursday nights a 5-mile loop along the State of Franklin Greenway and through area neighborhoods. They meet in the lower parking lot of the Wellness Center, 200 MedTech Park, Johnson City.
There is also the Tweetsie Trail which is a converted rails-to-trails route. If you worry about getting lost, you can easily park at the trail head and do an out and back on it. I think it's about 10 miles in length. Not technical - just soft crushed gravel bed.
If you are staying in Jonesborough, I've run the road from I-26 over to the town of Jonesborough (Route 354). It has a very wide shoulder and is a safe area. I would run on it early in the morning though before traffic gets heavy.
All of these areas are safe, especially in the day time hours. These areas also have leash laws so you shouldn't have to worry about encountering any dogs.
If you are on Facebook, look for the State of Franklin Track Club page and ask to join. They are very responsive and if you post, someone will be sure to respond with some running route recommendations.
@Teresa502 Thanks for the great suggestions. I don't do Facebook, went dark about 3 years ago and have not missed it once. Gonna check out the Tweetsie Trail as that sounds about my speed, only looking to get in 4-5 miles to complete my 50 for the month. Depends on how many I get in Friday morning.
ETA: After checking out the Tweetsie Trail map, I think it will be about a 6 mile as I will use the Happy Valley Elementary school as my halfway, about 3 miles in.2 -
It's not the heat, it's the humidity.
Garmin says it was 79º F (26º C) for yesterday evening's workout. That's cool compared to what I've been running in, so I wore a short sleeve tee instead of a singlet. Big mistake. I think the dew point must have been around 72º. It was really uncomfortable.
The 2 mile warmup wasn't so bad, just a notice that it was really, really humid. Then I got back to the track. No coach, but I knew what was on the marathon training plan: 2 sets of (1000, 1200, 1000) at I pace with same time recovery, 4 x 200 at R pace with 200 recovery, then a 2 mile cool down run. I figured target for I pace is 46 seconds per 200m, target for R is 43 seconds per 200m.
Well. I did the first set of 1000, 1200, 1000. Realized I didn't know how much recovery I was supposed to give myself between sets and foolishly just gave myself same time as the last 1000. Ran another 400 at I pace and I was done. Gave myself full recovery, then ran the 4x200 at R. By this time I have mild calf cramps. I take an S-Cap, drink all of my Nuun, and cool down walking a couple laps of the track instead of running.
The times weren't so bad. Targets for 1000 and 1200 at I would be 3:50 and 4:36; they came in at 3:53, 4:40, 3:51. Then the 400 came in at 1:33, took the recovery, and the 200s came in at 42, 43, 43, and 42. Not bad for the pace, just couldn't handle the volume in the humidity.
I was too trashed to post here yesterday evening, and sucked up almost 10 hours of sleep before waking up still feeling fairly well beat up. Guess I'm getting old. This afternoon I feel better, and I think I'll be up for the group run this evening in spite of the 72º dew point. At least I don't have to run hard today.
I'll save the distance numbers for this evening's post, assuming I get to it this evening.6 -
MegaMooseEsq wrote: »Also! Last it's the week of July, how's the 50 mile club doing? @amgreenwell, @ahelgers10, @bride001, @mcw2018mfp, @ereck44, @Teerai, @hanlonsk, @madisenb, @Marissaxzxzxz
I'm a little behind target but will still try and get as close as possible. I missed 2 runs since Saturday but that's life!1 -
03/07 3.16 miles
04/07 3.16 miles
11/07 3.17 miles
12/07 3.19 miles
13/07 3.17 miles
15/07 3.16 miles
16/07 3.17 miles
18/07 3.20 miles
20/07 3.16 miles
25/07 3.18 miles
I waited until 9.30 tonight to head out to avoid sun and flies. Still got the flies! I'm embarrassed to say 23c is too hot for me to run in. I'd die altogether in what some of you are running in.
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July goals 60 miles. Work up to 5 minutes of running. Bike often. Rehab smart.
1---5.52 mtn bike
2---2.09 run 3(4,4)
3---5.58 mtn bike
4---3.33 mile run 5(4,4)
4---2.43 road bike
5---3.42 run 7(3,3)
6---9.04 mtn bike
7---6.33 5(4-2,3-2,2-2)
8---3.26 run 7(3-3)
8---6.48 road bike
10---3.67 interval run
12---13.03 mtn bike
13---3.63 run/walk
15---6.34 (3,3) failure
16---6.11 mtn bike
18---6.93 mtn bike
20---6.1 walk and a walk
22--- 1.87 mile run Do
22---13.86 mile bike Da
22---1.87 mile run Du
25---2.33 (3,3) run
MILES
Running 44.5
Cycling/MTN bike 68.8
Upcoming Races
October 14th Spirit of Survival Lawton OK. Quarter Marathon
March 31, 2019 A2A Undecided distance. Ardmore OK
April 28, 2019 OKC Memorial Marathon (half)7 -
MegaMooseEsq wrote: »Also! Last it's the week of July, how's the 50 mile club doing? @amgreenwell, @ahelgers10, @bride001, @mcw2018mfp, @ereck44, @Teerai, @hanlonsk, @madisenb, @Marissaxzxzxz
Funny you should ask that today. I only convinced myself to run today, because I knew I was behind pace on 50 mile club, and skipping another day would not help that fact.
But, the run was a wreck. I put my belt on, but somehow forgot to stick the water bottle in it. And also somehow forgot that when it’s hot, humid, and things are growing, that a minimum of allergy meds, and realistically allergy meds and inhaler make things like my lungs actually work. I only completed 3 of the 5 intervals I intended to do. But I did run! And because the no water thing apparently made me a bit barn sour, I actually had better pace than a lot of my recent runs.
1.5 miles today = 31.9 for the month
Which math tells me has me about 8.5 miles behind pace for the 50 mile club. Which means I need to average a 5k a day from now to Tuesday. So, I likely won’t make that... but stranger things have happened. On the bright side, i think I will make the goal I originally intended (40 miles) back before I succumbed to peer pressure. Which would double any mileage month I have had in a very long time. So, I am taking that as a win, even if I will have to take a second swing at the 50 mile club next month.
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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 40.3 / Weekly TSS 484 / Fitness: 75 CTL
07.16.18 - 07.22.18: Running Miles 55 / Weekly TSS 654 / Fitness: 78 CTL
07.23.18 - 07.29.18: Running Miles / Weekly TSS / Fitness: CTL
Goals 07.23.18 - 07.29.18:
Run: 6 Days, at least 50 miles with a LR of 16 on Wknd.
Base 1 : Week 4 of 4
07.23.18 - AM: 5.5 m. PM: 5.5 m.
07.24.18 - AM: 2.4 m. PM: 7 m.
07.25.18 - 8.7 m.
Upcoming Events:
08.25.18 - Tour de Donut Bike Ride
Notes:
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So I think @AlphaHowls should change her MFP name to Superwoman or Superwoman Runner!! WOW!
@MegaMooseEsq - I think giving Bowie all of his favorite treats would be wonderful for him! Also I am one of those who have been stopped by strangers and asked if I am ok... Also had people tell me to make sure I am hydrating enough because I am 'dripping' so much
@sarahthes - is that a running resort? It looks amazing!
@polskagirl01 - Awesome new shoes and even better to have them paid for by your company!
@MobyCarp - I am finding as I get older that the humidity takes so much more out of me. When running especially but even just being out and about. Great job getting those intervals done!
Short little run today. I headed out with Hobbes intending to do the neighborhood with him and dropping him off back at home. It wasn't too hot out yet, maybe 75 and humid so since it was a short run, I went ahead and took Hobbes with me. My last few runs have been so awesome I just wish they all felt like this!
Date........Miles.......Total
07/01......7.64.......7.64
07/02......0.00.......7.64 - +Agility
07/03......5.01.....12.65 - +Strength Training
07/04......8.36.....21.01
07/05......0.00.....21.01 - +Strength Training
07/06......4.25.....25.26 - Agility Trial +Treadmill Intervals
07/07......0.00.....25.26 - Agility Trial
07/08......0.00.....25.26 - Agility Trial
07/09......5.97.....31.23 - +Agility
07/10......4.54.....35.77 - Treadmill Intervals + Strength Training
07/11......0.00.....35.77
07/12......0.00.....35.77 - +Strength Training
07/13......5.56.....41.33
07/14......6.62.....47.95
07/15......0.00.....47.95
07/16....12.75.....60.70 - +Agility
07/17......5.08.....65.78 - +Strength Training
07/18......0.00.....65.78
07/19......0.00.....65.78 - +Strength Training
07/20......5.80.....71.58
07/21......8.04.....79.62
07/22......0.00.....79.62
07/23......5.28.....84.90 - +Agility
07/24......2.00.....86.90 - Dog Beach Run
07/25......4.72.....91.62
My completed and upcoming races. Let me know if you will be running them too.
02/04/18 - Surf City Half Marathon
05/05/18 - Cinco de Miles 5k
07/22/18 - San Francisco 2nd Half Marathon
12/15/18 - San Diego Holiday Half Marathon
02/03/19 - Surf City Half Marathon
05/11/19 - Santa Barbara Wine Country Half Marathon8 -
Date :::: Miles :::: Cumulative
07/01/18 :::: 3.1 :::: 3.1
07/02/18 :::: 5.5 :::: 8.6
07/03/18 :::: 3.0 :::: 11.5
07/04/18 :::: 5.6 :::: 17.1
07/05/18 :::: 0.0 :::: 17.1
07/06/18 :::: 2.0 :::: 19.2
07/07/18 :::: 3.8 :::: 22.9
07/08/18 :::: 9.4 :::: 32.4
07/09/18 :::: 4.1 :::: 36.4
07/10/18 :::: 3.8 :::: 40.3
07/11/18 :::: 6.6 :::: 46.8
07/12/18 :::: 0.0 :::: 46.8
07/13/18 :::: 4.0 :::: 50.9
07/14/18 :::: 14.2 :::: 65.1
07/15/18 :::: 4.9 :::: 70.0
07/16/18 :::: 3.8 :::: 73.8
07/17/18 :::: 3.0 :::: 76.8
07/18/18 :::: 4.8 :::: 81.7
07/19/18 :::: 4.1 :::: 85.8
07/20/18 :::: 0.0 :::: 85.8
07/21/18 :::: 12.1 :::: 97.9
07/22/18 :::: 4.1 :::: 101.9
07/23/18 :::: 4.1 :::: 106.0
07/24/18 :::: 3.0 :::: 109.0
07/25/18 :::: 7.5 :::: 116.5/ 130 mile goal
Speedwork tonight was 60-90-30 second intervals with 90 seconds recovery between x 6 sets. With the warm-up and cool-down and 8 sprints, that got me to 7.46 miles. That counts the recovery intervals which were mainly jogging but some walking. But I can't be trusted to remember to restart my Garmin so I count the whole thing. In any case, that's the highest mileage I've gotten for any speedwork night. These short intervals are my favorite workout, if I had to choose one. I mean, I never really want to do any of them but I'm always happy when I'm done!
The weather was light rain during the whole thing, which was much better than the alternative of super hot and muggy. Tomorrow looks like a break in the rain, but I see 100% humidity in the early morning forecast. How is that not raining?7 -
7/1 2.50 m
7/2 3.35 m
7/3 4.00 m
7/4 Rest
7/5 2.00 m
7/6 2.00 m
7/7 2.25 m
7/8 Rest
7/9 3.50 m
7/10 5.00 m
7/11 Rest
7/12 2.50 m
7/13 3.70 m
7/14 4.00 m
7/15 Rest
7/16 Rest
7/17 4.30 m
7/18 2.70 m
7/19 4.40 m
7/20 Rest
7/21 Hiking
7/22 Unplanned rest
7/23 " "
7/24 2.5 injury free miles on the treadmill/death trap
7/25 3.4 m
July Goal 75 miles Current Miles 52.1- I'll get close
. There's always August. I feel amazing after my run tonight. The rain held off until I was about 2 mins from home. It was quite refreshing. 5 -
7/1: 4.5 miles
7/3: 2.5 miles
7/4: 6.3 miles
7/6: 3 miles
7/7: 5 miles
7/8: 5.2 miles + 3.3 mile hike
7/9: 2 miles
7/13: 3 miles
7/14: 5 miles
7/15: 6.5 miles
7/16: 4 miles
7/18: 1 mile
7/20: 4 miles
7/21: 4.7 miles
7/22: 18.75 miles
7/25: 4 miles
Total: 79.45/85
Upcoming Races:
Wineglass Marathon 9/30
4 miles tonight.
I realized on my run Sunday I had an elevation gain of over 1250 ft (my neighborhood is very hilly). My marathon in September has an overall 220 ft drop. Sooo, I think for my long runs I am going to try to run in flat-ish areas to give me a better sense of how my body might feel during the marathon. Maybe I’ll feel less tired and discouraged if I’m not constantly gaining elevation!9 -
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
7/20 – rest day
7/21 – 12.03 paced run
7/22 – 11.52 easy with hills
7/23 – rest day
7/24 – 6.84 warmup, speed work
7/25 – 6.40 group run
July running total to date – 136.85
Nominal July mileage goal: 100 miles
Real goals: Get healthy. Build base. Work toward being able to run Wineglass in September.
Today's notes – Went to the group run this evening. Temperature was 81º F (27º C), and the dew point was somewhere around 72º F. Only 6 people showed up in this weather, and I was a bit faster than the next cluster of 4 runners. So I did an extra loop a couple times to let the leaders pass me, which enabled me to see for sure where the turns were on the route. Kept a close eye on my heart rate and deliberately slowed down whenever the HR got above 135; ended up running 6.4 miles with an average HR of 130 and a max HR of 142. I was sopping wet in the humidity, but in pretty good shape. Could have easily kept running another mile.
In other news, I filled in my race calendar for August with the Innovative Edge Cross Country Series. This is a small, local, low-key series of 4 Wednesday evening 5K cross country races at Cobb's Hill. For an incremental $5, I get the "Tour de Pain," a 1 mile road race plus a 400m race on the same evening as the last 5K. I'm told the mile road race is the loop up and around the reservoir at Cobb's Hill, and the 400m is uphill on the reservoir road. Yeah, that would be painful if I pushed for best possible time; but at least it's familiar terrain. We'll see how macho I'm feeling on August 29. One big selling point for the series is that the 5K course has a lot of shade as we run some fairly easy trails. If August weather is like July weather has been, I will want that shade.
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)
August 1, 2018 IEXC 5K #1 (Rochester, NY)
August 8, 2018 IEXC 5K #2 (Rochester, NY)
August 22, 2018 IEXC 5K #3 (Rochester, NY)
August 29, 2018 IEXC 5K #4 (Rochester NY)
August 29, 2018 IEXC TDP 1 mile (Rochester, NY)
August 29, 2018 IEXC TDP 400m (Rochester, 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)
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@shanaber It's a hotsprings resort
. It's just basically in the middle of nowhere so I was running the local roads (connecting that resort, some private properties, and a new resort that is under construction).
Gonna run some mountain biking trails tomorrow morning. I stopped in at the town bike shop and got directions plus a map.6 -
July....she will fly (at least her feet will)
7/1 3.92
7/2 3.07
7/3 rest
7/4 3.12
7/5 rest
7/6 rest
7/7 I'm old. I really need rest
7/8 3.83
7/9 played
7/10 4.00
7/11 snorkel 3.5 hours
7/12 3.20
7/13 dog emergency
7/14 3.49
7/15 3.20
7/16 rest
7/17 couldn't
7/18 3.25
7/19 didn't
7/20 2.20
7/21 in solidarity with pastorvincent
7/22 ...I moved gobs of stuff from one building to another
7/23 3.83
7/24 should have...
7/25 3.30
total 39.41
@MegaMooseEsq Glad to hear Bowie is better!
Ticker is my goal for 2018 and progress to date:
5 -
0725-3.7k, total-46.8k, goal-90k
Yesterday I did 20k cycling and tagged along with SO's leg class. Didn't feel totally wiped and weather was nice, so finished the intervals that I was supposed to do yesterday.
Upcoming races:
20181027 Mogan Ultra 30k
20181118 Shanghai Marathon (maybe)5 -
I overshot my goal. I underestimated how much I run apparently.
July Goal: 60 miles
Sun 7/1 crosstrain: 60 minutes elliptical and triceps/back
Mon 7/2 run: 3.15 miles
Tue 7/3 crosstrain: 60 minutes elliptical and biceps/shoulders/abs
Wed 7/4 run: 3.14 miles
Thu 7/5 run: 3.15 miles
Fri 7/6 run: 4 miles
Sat 7/7 planned rest
Sun 7/8 planned rest
Mon 7/9 crosstrain: 45 minutes elliptical and legs/back
Tue 7/10 run: 3.16 miles
Wed 7/11 run: 3.51 miles and shoulders/back
Thu 7/12 run: 4 miles speedwork
Fri 7/13 crosstrain: walk, skipped weights for a nap!
Sat 7/14 run: 4 miles
Sun 7/15 run: 5 miles
Mon 7/16 run: 3.15 miles
Tue 7/17 run: 4 miles
Wed 7/18 run: 2.75 miles tempo and shoulders/back
Thu 7/19 run: 3.16 miles
Fri 7/20 run: 6.01 miles
Sat 7/21: planned rest
Sun 7/22: planned rest
Mon 7/23: planned crosstrain turned impromptu rest
Tue 7/24: run 4.5 miles
Wed 7/25: run 4.5 miles speedwork and arms
61.18 of 60 completed
UPCOMING RACES
August 25th - Camp New Hope 10k
September 7th - 5k Glow Run
COMPLETED RACES
January - Frosty 5k
February - Run for the Chocolate 5k
March - Penguin in the Park 5k
April - Lake Sara Dam 5k
May - Run Through the Jungle 5k
June - French Fried 5k
July - Firecracker 5k14
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