August 2018 Running Challenge
Replies
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Urg. Two days out from my half and I am sick!!! Annoying virus, courtesy of the smallest, which has hit the family hard. I started yesterday with yoga but kept it gentle. By the time I got home, via the supermarket, I was feeling feverish so hopped into an epsomsalts bath for and hour then bed for two more. A bit of lunch and a few drugs was followed by a massage. By then end of that I was feeling so much better. Today is definitely better but I'm headed back to bed now (at least the children are back at school/kindy today). Hoping I'll bounce tomorrow. Fingers and toes tightly crossed.10
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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
8/22 – 4.58 warmup + IEXC 5K #3
August running total to date – 139.01
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 – Cooler and less humid this evening. Got to the site about 4:30, helped set up the tent, marked the first mile of the course, then went off and ran my warmup. With a pleasant breeze and a light sweat, I needed a warmup jacket to make it through the time between my rather early warmup and the 5K. (Several kids' races were run during this time. Fun to watch, but with rain forecast I never took my phone out of the plastic bag for pictures.)
IEXC is low key. This week, the field for the 5K was 30 or so people. As in prior weeks, the actual race was a bit more than the first mile. Settled in with 6 people ahead of me: 2 runners from my club that I know to be faster, 2 short girls who looked like they might be in middle school, and 2 guys not far in front of me. I thought I might catch those girls after the first mile, but no. They kicked my *kitten*.
Passed one of the 2 guys ahead of me going up the grassy hill, right around one mile. The other one could run. Not only could I not pass him on the hill, he left me in the dust on the trails. So I had a very pleasant run at 72º F with dew point probably in the low 60s. Didn't work all that hard, because I wasn't going to catch any of the 5 people ahead of me and after a couple turns on the trail I could see there was a substantial gap before the next person behind me. Didn't totally slack after I got out of the woods, but didn't run the last mile super hard, either. I did put on a kick for the last 100 meters or so, just because I didn't know how close the next runner was; turned out he wasn't close.
Finished 6th overall, 4th male, 1st in the M 60-69 age group. Garmin had me at 22:00, ten seconds faster than IEXC #2; and I didn't feel like I worked as hard. That's more the impact of much better weather than my being in better condition.
Next week is the last 5K in the series and the Tour de Pain, a 1 mile road race and a 400 m hill climb following the 5K. I expect to treat the mile and 400 as a speed workout; the trick will be balancing running the 5K hard enough to have more recovery time (because the mile can't start till everyone doing it finishes the 5K) and easy enough to leave something in the tank for the mile and 400. It will be an interesting experience.
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) finished in 22:00 (unofficial)
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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Date :::: Miles :::: Cumulative
08/01/18 :::: 6.3 :::: 6.3
08/02/18 :::: 3.5 :::: 9.9
08/03/18 :::: 0.0 :::: 9.9
08/04/18 :::: 14.3 :::: 24.2
08/05/18 :::: 5.2 :::: 29.4
08/06/18 :::: 3.8 :::: 33.2
08/07/18 :::: 5.0 :::: 38.2
08/08/18 :::: 6.1 :::: 44.3
08/09/18 :::: 14.2 :::: 58.4
08/10/18 :::: 0.0 :::: 58.4
08/11/18 :::: 5.2 :::: 63.6
08/12/18 :::: 4.1 :::: 67.7
08/13/18 :::: 4.1 :::: 71.8
08/14/18 :::: 4.0 :::: 75.9
08/15/18 :::: 5.9 :::: 81.7
08/16/18 :::: 15.0 :::: 96.7
08/17/18 :::: 0.0 :::: 96.7
08/18/18 :::: 0.0 :::: 96.7
08/19/18 :::: 7.1 :::: 103.8
08/20/18 :::: 3.7 :::: 107.5
08/21/18 :::: 4.0 :::: 111.5
08/22/18 :::: 5.5 :::: 117.0
Tonight's group speedwork was hills - I was already planning to skip and do a base run only, so I was kind of happy it was a hill workout I was missing. I was not up for it after Sunday's race and with a long race this weekend. I ran for an hour at an pretty easy pace around the track and called it a day.
8/26/18 18.12 Challenge, Sackets Harbor, NY
10/28/18 Marine Corps Marathon, Arlington VA
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PastorVincent wrote: »Hey team! I need some help. My wife does not like the water bottles that yoy have to suck (with her asthma they are hard to use). Does anyone know what other options there might be?
The collapsible soft bottles that you can squeeze instead?
Every bottle I have that fits on a hydration belt can be squeezed. With the push-pull cap, sucking seems easier than squeezing to me; with the "race cap" (like a camelback valve), squeezing seems easier. The wild card is, squeezing works better in warm weather than in cold weather.
Of course, I won't get all of the water out of the bottle by squeezing; but at the bottom of the bottle I tend to unscrew the lid and just drink the remainder anyway. If the runner in question runs a back of the pack type pace, just unscrewing the cap to drink might be a viable solution even when the water isn't almost all gone. The idea is, it's just like carrying a non-runners bottle of water, except the bottle fits snugly in the hydration belt so the runner doesn't have the weight in a hand all the time.3 -
Either Hilo (ito)or Kona (koa)(Big Island). Hilo is 20 miles from us, Kona is 70, but fares are usually MUCH cheaper to fly into Kona, and the drive takes about 80 minutes...and you pass Costco on the way! (ok, it is a big deal for us to make a "costco trip")@HonuNui which airport should we fly into?
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PastorVincent wrote: »Hey team! I need some help. My wife does not like the water bottles that yoy have to suck (with her asthma they are hard to use). Does anyone know what other options there might be?
The collapsible soft bottles that you can squeeze instead?
Every bottle I have that fits on a hydration belt can be squeezed. With the push-pull cap, sucking seems easier than squeezing to me; with the "race cap" (like a camelback valve), squeezing seems easier. The wild card is, squeezing works better in warm weather than in cold weather.
Of course, I won't get all of the water out of the bottle by squeezing; but at the bottom of the bottle I tend to unscrew the lid and just drink the remainder anyway. If the runner in question runs a back of the pack type pace, just unscrewing the cap to drink might be a viable solution even when the water isn't almost all gone. The idea is, it's just like carrying a non-runners bottle of water, except the bottle fits snugly in the hydration belt so the runner doesn't have the weight in a hand all the time.
Was just coming in to say something like this. I use a fuel belt and usually just squeeze/squirt when drinking.0 -
ContraryMaryMary wrote: »Urg. Two days out from my half and I am sick!!! Annoying virus, courtesy of the smallest, which has hit the family hard. I started yesterday with yoga but kept it gentle. By the time I got home, via the supermarket, I was feeling feverish so hopped into an epsomsalts bath for and hour then bed for two more. A bit of lunch and a few drugs was followed by a massage. By then end of that I was feeling so much better. Today is definitely better but I'm headed back to bed now (at least the children are back at school/kindy today). Hoping I'll bounce tomorrow. Fingers and toes tightly crossed.
I feel like I'm fighting something too. I assume though, that it's allergies. I had a headache and felt feveriah and a bit of sinus congestion. Hope this doesn't mean an early flu season. I just wanna sleep and eat. Ohh hibernate. I want to hibernate 😊0 -
PastorVincent wrote: »PastorVincent wrote: »
If there's anything Dennis taught us, it's that you can't put off a marathon (ultra) in another state. What's 5K in the grand scheme of things?
Cmon. This race has 4000ft elevation gain. That's right up your alley. Spoil the misses. Go to Hawaii.
I would love to run it. Err hike it. Whatever
But we literally just this month bought a house, remember? All of our cash was scrapped together for the downpayment. Living paycheck to paycheck for a while! 
The American Dream!
American dream can be financed by Capitol one, Citi, Chase... I'm just kidding. I'm not advocating financial irresponsibly.1 -
Either Hilo (ito)or Kona (koa)(Big Island). Hilo is 20 miles from us, Kona is 70, but fares are usually MUCH cheaper to fly into Kona, and the drive takes about 80 minutes...and you pass Costco on the way! (ok, it is a big deal for us to make a "costco trip")@HonuNui which airport should we fly into?
Haha! Thanks!
ETA We'll do Kona. Stop at Costco. And enjoy the drive.3 -
PastorVincent wrote: »PastorVincent wrote: »
If there's anything Dennis taught us, it's that you can't put off a marathon (ultra) in another state. What's 5K in the grand scheme of things?
Cmon. This race has 4000ft elevation gain. That's right up your alley. Spoil the misses. Go to Hawaii.
I would love to run it. Err hike it. Whatever But we literally just this month bought a house, remember? All of our cash was scrapped together for the downpayment. Living paycheck to paycheck for a while! The American Dream!
American dream can be financed by Capitol one, Citi, Chase... I'm just kidding. I'm not advocating financial irresponsibly.
Oh I am sure Citi would LOVE to loan me 5k to do this. 1 -
6.06 miles trails tonight. Slow pace and it felt way too hard. First run since Fri. (and that was only slightly more than 2 miles), so I'm definitely feeling the detraining.
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PastorVincent wrote: »PastorVincent wrote: »PastorVincent wrote: »
If there's anything Dennis taught us, it's that you can't put off a marathon (ultra) in another state. What's 5K in the grand scheme of things?
Cmon. This race has 4000ft elevation gain. That's right up your alley. Spoil the misses. Go to Hawaii.
I would love to run it. Err hike it. Whatever But we literally just this month bought a house, remember? All of our cash was scrapped together for the downpayment. Living paycheck to paycheck for a while! The American Dream!
American dream can be financed by Capitol one, Citi, Chase... I'm just kidding. I'm not advocating financial irresponsibly.
Oh I am sure Citi would LOVE to loan me 5k to do this.
Ya. You can pay them back 8! Maybe next year. And ya know, we still need Alaska. Bet that's some wicked running. I dont wanna go if bears are involved. I can "run" a volcano with no worries. But will pass on the bears.2 -
August goal: 70 miles
8/1: impromptu rest day (3 miles were planned)
8/2: 3.15 miles (6 miles were planned, but heat was too awful)
8/3: 7 miles (new distance best!, 3 were planned, but kept going)
8/4: planned rest
8/5: 2 miles (planned rest, back on target for the month)
8/6: elliptical and upper body weights
8/7: 8 miles (5.5 planned, but just rolled with the energy, new distance best!)
8/8: 5 miles speedwork and lower body weights
8/9: 4 miles (oh so painful legs!)
8/10: elliptical, back, abs
8/11: 7 miles
8/12: rest
8/13: 9 miles
8/14: 3.5 miles tempo
8/15: 4 miles
8/16: 8 miles
8/17: 3.15 miles
8/18: planned rest
8/19: planned rest
8/20: impromptu rest (3 planned)
8/21: 6 miles (3 planned)
8/22: 2.5 miles speed work and arms
72.3 of 70 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 5k8 -
Hey all, I've been a bit quiet cause nothing happening. I'm away for conference for the rest of the week. Managed to jump on the dread ill in the hotel gym for 2.5k. Better than nothing, not as long as I wanted. I'll attempt a longer run at some point. Will see how it goes.8
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i`m in now
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2/8: 5km
3/8: 5km
5/8: 4.5km
7/8: 6.5km
9/8: 5km
10/8: 4.5km
12/8: 5km
14/8: 7km
16/8: 5km
17/8: 5.5km
19/8: 4km
21/8: 7.5km
23/8: 5.5km
August goal: 97km, completed: 70km9 -
3.18 miles this morning with w1d3 c25k intervals then pace run trying to nail down pace for Sunday LSR on Tweetsie. Total of 51.43/55 for the month.6
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August Running Challenge
Goal: 80 km
Done: 38.6/80 km
23/8/18 Run 6.1 km Walk 8 km
22/8/18 Walk 10 km
21/8/18 Walk 7 km
20/8/18 Run 6.5 km Walk 7 km
19/8/18 Walk 8 km
18/8/18 Walk 8 km
17/8/18 Walk 8 km
16/8/18 SL A walk 8 km
15/8/18 Run 8 km
14/8/18 Run 6 km
6-13/8/18 sick and recovering.
5/8/18 rest day
4/8/18 Walk 7 km
3/8/18 Run 6 km
2/8/18 SL B walk 9 km
1/8/17 Run 6 km
SL~ Strong Lift6 -
8/1 rest
8/2 9miles
8/3 4.22miles
8/4 13.1miles
8/5 rest
8/6 8.5miles
8/7 4miles (treadmill)
8/8 4miles
8/9 9.4miles
8/10 4miles
8/11 13.1miles
8/12 rest
8/13 7.8miles
8/14 5miles
8/15 5miles
8/16 rest
8/17 7miles
8/18 17miles!!!!
8/19 rest
8/20 9.26miles
8/21 4miles
8/22 9miles
8/23 4miles
Wow, it was so nice this morning! The weather felt amazing 73 degrees and lower humidity. I was pretty slow, but it felt nice and barely broke a sweat. At least it didn't feel like it because I didn't have sweat dripping from my face like usual
I'm off to do 3 back to back orientations at school today. 4th grade, 2nd grade, and Kindergarten. If you're the praying type, pray for me!
3/18/2018 Shamrock half marathon
3/24/2018 Don't Sit on Colon Cancer 5K
5/28/2018 Run to Remember 5K
10/7/2018 Crawlin Crab half marathon
10/13/2018 Joggin for Frogmen 5K
11/18/2018 Norfolk Harbor half marathon
12/2/2018 Busch Gardens Christmas Town Dash 8K7 -
5 miles easy
6 -
IEXC is low key. This week, the field for the 5K was 30 or so people. As in prior weeks, the actual race was a bit more than the first mile. Settled in with 6 people ahead of me: 2 runners from my club that I know to be faster, 2 short girls who looked like they might be in middle school, and 2 guys not far in front of me. I thought I might catch those girls after the first mile, but no. They kicked my *kitten*.
The last 5K I ran my friend's daughter, I think she's 12, decided last minute she wanted to run the race. So they registered the morning of. She blew past me and I'm pretty sure finished around 20 or 21 minutes. She certainly doesn't train all the miles I do, I think she just felt like running that morning and ran - lol
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Forgot ticker earlier and too late to edit so here it is
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@elise4270 The latest issue of Trail Runner magazine that just came out had 'awards' for some odd categories. I don't recall the category, but there was an award to some runners who lost time because they came upon some bears 'engaged in romantic activities' (or something like that... I don't remember how it was exactly phrased) and had to wait.7
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8/1 = 15 miles
8/2 = 10.5 miles
8/3 = yoga flow class
8/4 = rest day
8/5 = 10.5 miles
8/6 = 3 miles & 30 minutes kettlebells
8/7 = 14 miles
8/8 = yoga flow class
8/9 = 10 miles
8/10 = 4 miles & 30 minutes kettlebells
8/11 = rest day
8/12 = 13 miles
8/13 = 3 miles
8/14 = 6 miles
8/15 = 13 miles
8/16 = rest day
8/17 = 15 miles
8/18 = rest day
8/19 = 3 miles
8/20 = 10 miles
8/21 = rest day
8/22 = 15 miles
8/23 = strength training 40 minutes
August goal miles = 175 / 148 miles-to-date
Upcoming Races:
10/27 = Hill Country Halloween Half Marathon
1/26/19 = Miami Tropical 5K
1/27/19 = Miami Marathon9 -
8/1-2.66mi(2 hours aerial yoga)
8/2- 1.01(1 hour aerial yoga)
8/3- (2 hours of aerial hammock and hoop)
8/4-nope
8/5-nope
8/6-marathon plan starts today. 3mi later
8/7- 3mi unplugged
8/8- rest day-no class tonight. dogs get shots
8/9-(1 hour aerial yoga)
8/10- (2 hours of aerial hammock and hoop)
8/11-0
8/12-nope faire day
8/13-fell asleep
8/14- 3mi
8/15-(2 hours aerial yoga)
8/16- 0
8/17-6.5mi of run/walk/hike.
8/18-3.51 mi road/trail
8/19-8.65mi trail run-unplugged.
8/20-0
8/21-0
8/22-4.01mi(2 hours aerial yoga)
8/23-5 on deck
i wish i didn't have this hypersomnia crud. i would love to be a morning runner.
i keep looking at races. not sure what i want to do next. i would love to do a canicross or two. they are reasonably priced.
i think i might need to focus more on some trail runs. challenging, medium sized, reasonably priced.
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August Goal: 60 Miles
8/1: 3 miles (1 mile warm up w/6 x 200m hill efforts + 1 mile cool down)
8/2: 3 miles
8/3 Rest
8/4: 6 miles
8/5: Rest
8/6: 3 miles + 5 x 10 second strides
8/7: 3 miles
8/8: 4 miles (1 mile warm up + 2 miles @ 10:20 pace + 1 mile cool down)
8/9: 3 miles recovery + 5 x 10 second strides
8/10: Rest
8/11: 7 miles
8/12: Rest
8/13: 4 miles + 5 x 10 second strides
8/14: 3 miles
8/15: 1 mile warm-up + 6 x 300m hill efforts @ 90% + 1 mile cool down
8/16: 3 miles
8/17: Rest
8/18: 5 miles
8/19: Rest
8/20: 4 miles + 5 x 10 second strides
8/21: 3 miles
8/22: 3 miles @ 10:20 pace + (1 mile warm up and 1 mile cool down)
8/23: 3 miles recovery + 5 x 10 second strides
Miles To Go: 0 !!!
Upcoming Races:
Santa Monica Classic | 5K | September 9th
_________
Woohoo. Met my goal for the month and I've still got a week left of running. Had a good month of running, even withe the ups and downs.
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August goal: 180 miles
Date................Miles............Total/Remaining
8/1...................Rest.............. 000.00/180.00
8/2...................Rest.............. 000.00/180.00
8/3...................Rest.............. 000.00/180.00
8/4...................20.00............... 20.00/160.00
8/5.....................5.00............... 25.00/155.00
8/6...................Rest................. 25.00/155.00
8/7.....................9.00............... 34.00/146.00
8/8.....................5.50............... 39.50/140.50
8/9.....................5.00............... 44.50/135.50
8/10.................Rest................. 44.50/135.50
8/11..................24.00............... 68.50/111.50
8/12.................Rest.................. 68.50/111.50
8/13.................Rest.................. 68.50/111.50
8/14..................10.00............... 78.50/101.50
8/15.................. 5.75................ 84.25/ 95.75
8/16.................. 7.00................ 91.25/ 88.75
8/17.................Rest.................. 91.25/ 88.75
8/18....................2.00............... 93.25/ 86.75
8/19....................8.00............... 101.25/ 78.75
8/20.................Rest.................. 101.25/ 78.75
8/21.................Rest.................. 101.25/ 78.75
8/22....................6.00................ 107.25/ 72.75
8/23....................6.00................ 113.25/ 66.75
Upcoming Races:
August 25, 2018 Bubble Run 5K (Pittsburgh, PA)
October 20, 2018 Sinnemahone Ultra Marathon Trail Run 50K (Emporium, PA)7 -
I ran about a mile and a half more than planned this morning, first on accident because I missed a turn-off, and then on purpose because I was actually feeling a little chilly and didn’t want to walk the last half mile that I usually reserve as a cool down. WHAT? I was actually chilly after running 3+ miles? That kind of blew my mind. But on top of the very nice weather (just under 60, mid-50s dew point) I’ve really felt the difference between my runs this week. It feels like I’m starting to really control my body and my workouts. On Monday I ran four miles with each mile 20-30 seconds faster than the previous. On Tuesday I sprinted and tied my PR for fastest two miles. And today I ran a steady 11’ - 11’30” for almost five miles going off of perceived effort and breath.
Also, my next run is a race! I’m not sure what to expect from this night run glowing situation, but I’ll get to check off another lake and get a medal out of it, so that’s a win. Plus one of the two halfs I’m considering is organized by the same group in the same location (plus a few miles, obviously) so this is really a trial run for that. I’d love for Mankato to be my first half as it looks like a well-regarded, beautiful race, but not having to deal with travel is a big, big plus.
@zdyb23456: Based on my run today, I’m not sure there’s a pace easy enough or weather nice enough to keep sweat from dripping from my face. Good luck with orientations!
@RunnerGrl1982: BOOM! Congratulations! I hope it’s not too creepy to say I’ve been rooting for you - we seem to be in a similar place on our running “journey” so it’s great to see you also had a good month. I’d originally planned on setting my August goal to 60 miles but had so much fun with the 50 mile club last month I wanted to give it a second go around. I also like setting my goals nice and low - I’ve scheduled myself to run almost 100 miles next month (five long runs!) but I think I’m going to put my official goal at 75. We will see.
ETA: Contrary to my prediction on Tuesday I was not super sore yesterday, which was nice. I generally do not seem prone to DOMS, knock on wood. I've also been doing the exercise equivalent of spending 10 minutes dipping my body inch by inch into the water to get used to the cold, which probably helps.
AUGUST MILES:
8/1 We - 0:21:46 - 1.86
8/2 Th - rest, prehab
8/3 Fr - 0:20:08 - 1.96 fartleks, lifted heavy things
8/4 Sa - 1:24:32 - 7.30
8/5 Su - rest, yoga
8/6 Mo - 0:37:54 - 3.47
8/7 Tu - lifted heavy things
8/8 We - rest, prehab
8/9 Th - 0:33:38 - 3.11
8/10 Fr - 0:34:55 - 3.07
8/11 Sa - 1:06:45 - 6.10
8/12 Su - rest, prehab
8/13 Mo - 0:49:57 - 4.36
8/14 Tu - 0:20:06 - 1.87, lifted heavy things
8/15 We - 0:32:20 - 3.05
8/16 Th - rest, prehab
8/17 Fr - unplanned rest
8/18 Sa - 1:30:13 - 8.01 (distance PR in memory of @KeepRunningFatboy)
8/19 Su - rest & 5 hours of D&D
8/20 Mo - 0:49:35 - 4.58 tempo
8/21 Tu - 0:21:00 - 2.07 fartleks, lifted heavy things, prehab
8/22 We - rest
8/23 Th - 0:55:10 - 4.85
August Total: 55.66/50 miles
2018 Total: 214.92 miles
Races!
July 4: Red, White and Boom! 5K Chip time: 0:32:20
August 25: Glo Run Night Race 5K
September 8 or 16: Charity 10K in Overland Park, KS (Parkinson’s or pediatric cancer)
October 6: Twin Cities Marathon Weekend 10K
October 20 or 21: Hot Cider Hustle or Mankato Half Marathon8
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