August 2018 Running Challenge
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cburke8909 wrote: »6
This might be the shortest update I’ve ever read - lol
My device wouldn't let me expand for some technology reason I cannot explain. It was an easy 6 but unusual for me as it was an afternoon run not a morning run.5 -
@Scott6255 I certainly can't wait for September to arrive...it won't actually be much cooler then, but psychologically it will be because it won't be August anymore, lol.
@katharmonic Great race report, and very nicely run!
It was a little cooler this morning, and the dew point was lower, so double victory there. Still sweaty though. Ran my regular 9 mile route before meeting up with the group to run the remaining 5. Today's mileage meant I met my goal for the month, but as I said yesterday, I'm on call for a week after Thursday's run, so that should leave just a couple more days this week and the last day of August to get some guaranteed mileage in.
01 - 15.66
02 - 14.15
03 - 21.05
05 - 5.75
06 - 15.62
07 - 14.41
08 - 15.62
09 - 14.45
10 - 26.39
13 - 15.64
14 - 15.32
15 - 15.59
16 - 14.03
17 - 26.21 for @KeepRunningFatboy
20 - 15.66
21 - 14.16
Total: 259.71 / 250 miles
8 -
1---3.03 run
2---8.72 mile mtn bike ride
4---6.22 intervals
5---8.06 hike
7---3.31 intervals
8---8.60 muddy trails bike
11---5.27 interval run
12---5.80 interval run
14---4.02 interval run
15---4.88 ride
16---5.2 for Dennis
18---6.31 intervals
19---5.07 intervals
21---2.71 intervals
Running. 59.0/85 miles
Cycling. 22.2 miles
Upcoming Races
October 14th Spirit of Survival Lawton OK. Quarter Marathon
November 3rd Dinosaur Valley Endurance Run. Half. Glen Rose TX
January 5 Hilo2Volcano Ultra relay. 50k. Hawaii. For Dennis.
March 31, 2019 A2A Undecided distance. Ardmore OK
April 28, 2019 OKC Memorial Marathon (half)5 -
Miraculously the power came back on just as we were walking out the door, so we got our chilled water bottles. It's funny how we always get to know our neighbors when the power goes out. Everyone congregates outside to talk. We still don't know why it went out, no storm anywhere near, and the map showed a huge area out. My money is on a raccoon at the substation, that's what it was last time we had a big outage.
10k on the Greenline. Weather a little cooler than it has been, still in the 80s though. I was aiming for 11 minute miles, which is an easy pace for us. Hit 10:56 overall and no split more than 15 seconds off, I was impressed with my pacing. Pretty good run, we're starting to get used to the longer distance.
Yesterday we scouted out a new trail. The Nonconnah Greenbelt seems to be a typical Memphis boondoggle. It was going to be a paved trail linking miles of other trails, but they hired incompetent contractors and then ran out of money in 2007, and years later there it sits. At the present time it's a parking circle next to a young oak tree on a small raised mound, some overgrown but originally fancy paving stones, then a wooden footbridge which has rotted in places and has a warning sign on it, followed by a quarter mile of tightly overgrown, barely passable paved trail leading to a concrete bridge under the overpass.
Even at low water levels such as we have presently (the Wolf is dry in places and the Nonconnah is just a rivulet) this bridge was about ankle deep in water. We contemplated sloshing across the bridge but my husband said he could see something slithering on it, and was concerned about water moccasins. Well - there may or may not also be snakes - it seems likely - but what he was seeing was a lovely school of fish about a foot long, maybe crappie. Swimming on the concrete footbridge. Someone who built this bridge has a poor understanding of the word "bridge." Unless there is a full-fledged drought there is no point at which I foresee this bridge being above water level, so I'm honestly perplexed as to how they built it.
We turned back and followed some unpaved ruts into the area which never got finished. Looks like it gets used by four wheelers. Lots of beer bottles back in the wilderness, otherwise very nice. Saw a majestic white heron, many varieties of butterflies, lots of wildflowers and dragonflies. Overall very pretty, more of a hike than a trail I would feel comfortable running, but worth exploring and several miles long. In fact we had just said out loud that we were glad we weren't trying to run it, because of the rough footing, when we came into a broad pasture area looking towards a small lake, and noticed the sky. Which was sort of greenish yellow with a big dark thunderhead. According to the weather station, we weren't supposed to get anything for another two hours. Oops. We watched the storm sweep across the lake towards us, whipping the water into the air. So, guess what, we ended up running the rough trail after all. Not wearing tech clothes since we hadn't planned on running. We got thoroughly drenched. The rain stopped almost at the exact moment we reemerged from the wilderness into the paved part. Somehow I had ended up with an adorable furry white caterpillar riding on the brim of my hat. I suspected him of being the stingy kind, so we carefully removed him using a leaf. (Looked him up later - sycamore tussock moth caterpillar, they are toxic but not very.)
It was definitely an adventure! We had fun and will have to venture out there again when the weather is better. But it would be stretching a point to call it a "Greenbelt." It was a bayou with some four wheeler paths.
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August Running Totals (miles)
8/1 – 2.97 IEXC 5K #1
8/2 – 7.28 MP and easy
8/3 – rest day
8/4 – 16.01 paced run
8/5 – 6.28 easy with fast finish
8/6 – rest day
8/7 – 5.35 warmup, soft tempo run
8/8 – 3.99 warmup + IEXC 5K #2
8/9 – 10.04 easy
8/10 – rest day
8/11 – 20.02 partly paced run
8/12 – rest day
8/13 – 5.01 easy
8/14 – 5.67 warmup, speed play, cool down
8/15 – 7.99 warmup, Pound the Ground 10K
8/16 – 7.65 warmup + easy
8/17 – rest day
8/18 – 20.03 partly paced run
8/19 – 8.13 easy with fast finish
8/20 – rest day
8/21 – 8.01 easy + a stride
August running total to date – 134.43
Nominal August mileage goal: 180 miles
Real goals: Avoid injury. Continue to build base and train toward Oak Tree Half and Wineglass Marathon.
Today's notes – Went to club practice this evening, got chatting with a couple of injured runners, and missed doing the 2 mile warmup. Stuck around for Coach's talk on upcoming schedule, which includes changing practice venue next week. Then there was the workout. It was a big, tough speed workout on the board, and no way was I up to it.
So I just went out and ran, did some exploring trying to link together some segments I've run in other contexts. Found some short trails I've followed another group onto, but didn't find the easy trailhead; had a clumsy hike from grass across underbrush to a trail a couple of times. When I ultimately got to the Erie Canal Path, I pretty much knew distance back to base. Got there about 7.74 miles, just enough to finish with a lap of the track. And since Coach was standing there, I did the last 100m as a stride. Tuesday speed work: 8 easy miles finishing with one 100m stride, LOL.
On the bright side, it wasn't as humid as I expected. I did run through a rain shower early, then it stopped; but it never really turned into a humid slogfest. It just stayed a very pleasant run, from start to finish.
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) survived in 1:28:33
August 1, 2018 IEXC 5K #1 (Rochester, NY) finished in 22:17
August 8, 2018 IEXC 5K #2 (Rochester, NY) finished in 22:10
August 15, 2018 Pound the Ground 10K (Mendon, NY) finished in 43:11
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)
9 -
8/1 3.5 m
8/2 Rest
8/3 Rest
8/4 3.5 m
8/5 5 m
8/6 Rest
8/7 UP Rest
8/8 3.5 m
8/9 Rest
8/10 2.5 m am run
8/11 3 m
8/12 UP Rest
8/13 2 m
8/14 1.5 m
8/15 Rest...blisters
8/16 3 m
3/17 3.5 m
3/18 Rest...rain
3/19 3 m
3/20 Rest
3/21 Rest..sooo tired and more rain
Yikes! I'm very behind on updating!! Work has been kicking my *kitten* for the last week an a half and it's only going to get worse next week. Rather than complaining I suppose I should be grateful that I have a job that I like. Anyway, it has rained and rained and rained here in Eastern PA. It's raining right now. So between my job leaving me dragging and rain, my miles are suffering. Still plugging along though. The evenings have been cooler, which is always welcome. I can't wait for those overall cool autumn temps.
For all those getting out there and crushing goals, good on you! And those that are taking the time to take care of themselves, I hope you're feeling better soon. Everyday each one of you inspire me to keep trying to get out there an push myself whenever I can!
34/75
Upcoming Races:
10/? 2 mile RACC Inauguration Celebration Run *maybe*
10/28 Fitzy's Run 5k
12/8 West Reading Run Santa Run 5k10 -
8/1/18 2.65 miles
8/2/18 3.1 miles
8/3/18 3.1 miles
8/4/18 10 miles
8/5/18 2.7 miles
8/6/18 blood draw
8/7/18 3.9 miles
8/8/18 3.3 miles
8/9/18 3.05 miles
8/10/18 2.7 miles
8/11/18 3 miles
8/12/18 grieving
8/13/18 rest
8/14/18 3.65 miles
8/15/18 3.05 miles
8/16/18 3.1 miles
8/17/18 2.75 miles
8/18/18 2.45 miles
8/19/18 8 miles
8/20/18 3.25 miles
8/21/18 4.3 miles
Total 68.05 /100-115
Scheduled for 55 minutes to do so it was a rush to get out the door since I have a total of 1 hour 20 minutes before I have to get ready for work. I walked outside and holy *kitten* was it hot. Looked, 90 degrees at 4:10! Yikes. And about 40% humidity. About halfway through I got rained on for maybe two minutes. That was nice. Then I noticed the lightning. It was far off to start and barely noticeable but then it kept moving closer and getting more frequent. I was going to head home but saw I had 5 minutes left so just finished it. Gotta love the monsoon!9 -
8/1 - 5.59 km
8/2 - 5.42 km
8/3 - travel day
8/4 - 11.66 km
8/5 - travel day (14 hours to do a 10.5 hour drive ago)
8/6 - laundry
8/7 - 4.90 km
8/8 - Nada
8/9 - 2.97 km
8/10 - rest
8/11 - bleh
8/12 - bleh
8/13 - 1.90 km
8/14 - hot
8/15 - too smoky (not safe to run)
8/16 - 2.17 km
8/17 - smoke
8/18 - worse smoke
8/19 - 21.1 km
8/20 - walk
8/21 - 3.86 km
59.57/125 km
Nice night, nice run. Legs felt good. I saw a bunny.
2018 Races: (italics means not registered yet, only pondering)
1/1/18 Resolution Run 5K ~38:00 (no official times)
3/4/18 MEC Road Race #1 10K 1:30:57
3/17/28 St Patrick's Day race 10K 1:24:53
4/7/18 Jasper Half Marathon 3:05:55
4/22/18 MEC Trail Race #1 5Kish 1:00:00? (Or 48:45...)
5/20/18 MEC Trail Race #2 10Kish 1:56:15
6/24/18 MEC Trail Race #3 10Kish 2:03:15
7/1/18 Canada Day 15K 2:03:04
7/28/18 Idaho Peak 10K Trail Race 1:30:16
8/18/18 Edmonton Marathon (Half Marathon) 3:12:something
8/25/18 MEC Trail Race #4 10Kish
9/22/18 Heartbeat Run 10K
10/7/18 MEC Trail Race #5 15Kish
12/1/18 Santa Shuffle10 -
I think i need to feed my tired legs.
So jealous. I struggled to get 2.7 tonight, dh ran 10. Frick. 10? I remember when i could out run him.
My brain says pizza is good recovery food, but the smart part of my brain, that's tiny, says "no pizza, bad habit". So guess i need to plan some meals.
What does everyone else feed their tired legs? Bbq? Roast? Acorn squash? Slow cooked beans? Coconut water? A foam roller?2 -
Love the bunny @sarahthes ! Great action shot!1
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@Elise4270 They are everywhere here. Snowshoe hares! They'll start turning white in a few weeks.
Tonight I'm feeding my tired legs with ice cream.3 -
I don't think I run long enough to need recovery foods. Leg massage and 1-2 whiskeys are my usual. I think I need to get a foam roller and try it out.3
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@Elise4270 They are everywhere here. Snowshoe hares! They'll start turning white in a few weeks.
Tonight I'm feeding my tired legs with ice cream.
Is it mint chocolate chip?1 -
August goal: 25 miles
8/1 3
8/2 2.6
8/3 0
8/4 3.5
8/5 0
8/6 0
8/7 2.5
8/8 0
8/9 0
8/10 0
8/11 0
8/12 2.5
8/13 2.0
8/14 2.5
8/15 0
8/16 0
8/17 4.0
8/18 0
8/19 2.0
8/20 4.25
8/21 3.30
Month to date: 32.15 / 256 -
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@Elise4270 They are everywhere here. Snowshoe hares! They'll start turning white in a few weeks.
Tonight I'm feeding my tired legs with ice cream.
Is it mint chocolate chip?
Not today - caramel fudge. But mint chocolate chip is my favourite.1 -
0822-5.1k, total-59.8k, goal-80.5k
Had a crazy day at work and got home at 11:30pm. Fed the loudly meowing cats and rushed out for a run. I was supposed to do 8km with striders but opted instead for a 5km tempo. It was not very cool and not very windy, but I made it through most of it ok. Feels good to be able to run fast again.
Upcoming races:
20181027 Mogan Ultra 30k
20181118 Shanghai Marathon (maybe)
@shanaber Love that video, Hobbes is an awesome dog and I can see why agility training is a pretty good workout.
@sarahthes A bunny! That can be photographed! I've only seen rabbits once or twice on trails and they all disappeared too fast for me to get a picture.5 -
I think i need to feed my tired legs.
So jealous. I struggled to get 2.7 tonight, dh ran 10. Frick. 10? I remember when i could out run him.
My brain says pizza is good recovery food, but the smart part of my brain, that's tiny, says "no pizza, bad habit". So guess i need to plan some meals.
What does everyone else feed their tired legs? Bbq? Roast? Acorn squash? Slow cooked beans? Coconut water? A foam roller?
I run at least partly so I can pig out. I need carbs and protein on run days - protein for muscle repair, and a good run will have my glucose dropping for hours afterwards.
Today it was five guys, minus the bun so I could eat more fries, and a whole bunch of free peanuts. I'm diabetic and fries are usually more carbs than I can handle except on run days, so I take advantage. I do eat the small burger and half an order of fries, unlike fat me who used to eat a double and an entire order of fries. It's still a whole bunch of calories but so far I seem to be holding even. According to my syncing I'm 1500 calories under today, but evidence of past weight loss suggests the estimated burn is overly optimistic.
I also have a favorite Mediterranean place where I get massive gyros, Greek salad, and pasta with mint pesto. Again, the pasta plus pita would be too much for me on non-run days. Other possibilities include BBQ with potato salad and slaw, or spaghetti with a side of cottage cheese for protein.
When I'm feeling slightly more virtuous (aka eating at deficit) we stop at the catfish place and have blackened catfish plus zucchini and Cajun cabbage.
Since you mentioned acorn squash, roast pork loin with half an acorn squash drizzled with maple syrup and topped with pecans is one of my favorite non-run-day meals. It's about the outside limit of what my blood sugar can handle, but the calories are pretty reasonable.
Pizza has a lot of fat for a recovery food, but if you've got the calories for it, why not? Or if you really don't have the calories for all the pizza you want, a modest amount of pizza and a giant salad with protein toppings such as low fat feta cheese or chicken.
I tell ya what I don't do on run days: cook. I have no urge whatsoever to cook my own meals while rungry.5 -
mmmm @rheddmobile - I love roast pork and that sounds so good but I think it may have to with until September or October. For whatever reason it sounds like a Fall meal!
I feed my tired legs @Elise4270, fresh oranges from the tree chilled in the refrigerator! Followed later by whatever sounds good
Today was a rest day for Hobbes and me. I spent the afternoon at an art festival with friends, enjoying the ocean breezes (wishing I was running there) and drinking wine. We did have a chicken flatbread, a charcuterie plate and artichoke hummus and veggies so not a bad afternoon at all!
Tomorrow I will run in the morning hopefully a tempo run or maybe intervals. It depends on how crowded the trail is.
Where is @LaDispute57 these days? I haven't seen much from him and missing and in need of some of his lively retorts!7 -
August 1 - 20 km run
August 2 - 9 km run
August 3 - rest day
August 4 - 16 km Harriers trail run/13 km water girl for football
August 5 - 15 km Harriers trail run
August 6 - 15 km run
August 7 - 14 km run
August 8 - 10 km run
August 9 - 23 km run
August 10 - rest day
August 11 - rest day
August 12 - 10 km club run
August 13 - 23 km run
August 14 - rest day
August 15 - 10 km Hill Repeats
August 16 - 20 km run
August 17- rest day
August 18 - 4 km water girl
- 23 km Howling Dog Night Run
August 19 - recovery day
August 20 - recovery day
August 21 - 10 km Interval Running
August 22 - 20 km run
Total distance 254 km - goal 350 km.4
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