August 2018 Running Challenge
Replies
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@marisap2010 So happy you were able to get past that mental block and hit your 20 miler!! That is such a huge obstacle to get over.
@RunsOnEspresso I am deeply saddened to hear you are considering ending your marathon training. I 100% understand where you are coming from. I have also attempted the full marathon the past two years, but couldn't get past 16 miles. Each time I hit that mileage, I would develop some type of lower leg injury (stress fracture, calf strain, etc..). Next month will be my 3rd attempt. So your journey hits right at home for me, and when you talk about stopping, I feel all of your pain. I hope you continue, but if it is due to a physical and medical condition, then please don't risk permanent injury. But I'm still pulling for you!13 -
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
8/24 = 10 miles
8/25 = rest day
8/26 = 14.5 miles
8/27 = sick day
A summer cold virus - ick. Just bad enough to make the day a suckfest but not bad enough to stay home from work.
August goal miles = 175 / 172.5 miles-to-date
Upcoming Races:
10/27 = Hill Country Halloween Half Marathon
1/26/19 = Miami Tropical 5K
1/27/19 = Miami Marathon7 -
Aug to date miles ran - 19.28 miles (7 workouts)
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Riding a funk out.10
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Paraphrased some Wise Words for all athlete's/runners especially.rheddmobile wrote: »what keeps me going when it's truly awful out there is knowing that it could all be taken away from me and I would miss it so much.
Even the worst run is better than the best session on a stationary bike or rowing machine. Dreadmill
I could survive without running, but even then I would miss the adventure of seeing all the things around me.
For someone like me who lives a vivid internal life it's good to be forced into a vivid external life regularly.
Running won't ever let you forget that place where your spirit interfaces with the rest of the world.
My month - taper for Emperor's Challenge Mountain Crossing 20k.
Recover.
Volunteer Board member for local Triathlon. Pool swim - Bike the town, run on riverbank.
Bridge Construction/repair forces a Bike course change - mapping new route with local bikers.
Requirements:
Must exit Transition in the same direction as the Run route ( Triathlon AB safety requirement )
Town Permission for street closure
Minimum on street parking - eliminate hazards if you can.
Right hand turns to avoid crossing traffic
New course finalized - Major water main break - course wiped out by pavement torn out and not replaced yet
Repeat course mapping.
10 days out - Good news Natural Gas line break - another hole dug across the road - remap course again.
Than all the fun of pre-event setup - Parking lot closure for Bike Racks, Course marking etc.
Sunday morning Event 0500 wake up call Final setup items - Timing Loops, Finisher arch, Power cords etc.
Timing Marshall for the Pool - 0830 first athletes in the pool
0847 Starts to rain - light sprinkles - raises residual oil to top of road surface and dust turns to mud so corners are now super slippery.
0930 pool done everyone on the bikes. Switch to Volunteer Photographer - Jump on old clunky MTB for short cutting course.
0947 Biker down and bad road rash from a spill at a corner
1055 all bikers back - assist on bike course tear down while athlete's run and take some runner photo's.
1155 all runners done - tear down run course during awards to re-open short section of road
1250 start tear down of Bike racks and barricades to re-open Pool Parking lot.
1330 Beer at the Pub. Best part of the day
Did managed to get in a 10k run on Saturday Morning. Haven't updated any of my logs.10 -
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-fell asleep
8/24-overslept (2 hours aerial hoop)
8/25-4.4mi(2 hours aerial yoga)
8/26-10.00mi (5 hour photoshoot)
saturday, i felt like i needed gills.
i'm dead. speed demon and i did the ten but as we ran i realized i slept too late. we started at 72 and finished at 87. humidity and dew point were awful. speed demon straight up quit 2 miles out so the last 2 miles were run walk. i think i need to bring more water. we ran out around mile seven. i drove to mcdonalds and got us water, coke, and a cone. she was very excited to drink out of a cup since she usually gets reprimanded for try to share my drinks. it was a brutal run.then i got to spend 5 hours in heels posing my butt off. my garmin said i burned another 800ish calories doing that
it was a great location though full of flowers we weren't allowed to touch so i brought my own to use.
i needed to keep myself busy yesterday. yesterday was 2 years past since i found my husband dead from an OD. so i'm using the flowers in a vase i got as a wedding gift.
i do not see running happening today. my feet are still throbbing from last night. severe storms have been raging since last night. i'm not afraid of the rain but that lightening and thunder is no joke
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LaDispute57 wrote: »Riding a funk out.
Better take it to the trails where you can throw a few horse apples at trees and grunt like a mad man.
Therapeutic seeing that horse apple explode against the bark.7 -
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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
8/24: Rest
8/25: 8 FRIGGIN' MILES !
8/26: Rest
8/27: 4 miles + 5 x 10 second strides
Miles To Go: 0 !!!
Completed 72 of 60 Miles for August.
Upcoming Races:
Santa Monica Classic | 5K | September 9th
_________
Got my run in for the day, but it was a bit of a struggle. Not feeling too hot today.
9 -
Hi all. I realize that I wasn't active on the thread again this month. Just a lot of things going on. I have been running and trying to make a comeback. Slowly making progress with that. Although, I will not make the dart on the board goal of 150 miles that I set earlier this month. Small steps though.
Date Miles today - Miles for August
8/2 9 miles - 9
8/4 10 miles - 19
8/7 9 miles - 28
8/9 8 miles - 36
8/11 8.5 miles - 44.5
8/14 8 miles - 52.5
8/16 8 miles - 60.5
8/18 10 miles - 70.5
8/21 7.5 miles - 78
8/23 7.5 miles - 85.5
8/25 8 miles - 93.515 -
End of month question? (Dont worry @MobyCarp , we'll throw out a first of month question in a week. Had a dream about you last night. Do not remember what it was. Just remember saying your name. Maybe I was talking in my sleep. Probably runner's envy...which leads me to the question....).
What do you do when you hit that funk?
I am over the heat, over the struggle, over feeling like I've mismanaged this heat building opportunity. And over these hard won miles.
Suggestions to cope with the running funk? Haha, oh thats easy. Go run.
Whats your funk? How do you get out of your head?
Trying to catch up on what I missed this month and saw this that I thought I comment on.
Let's see, since I have been in a long time funk since my last marathon try last year at KDF.
I guess I have changed my priorities with my running. Instead of just trying to BQ or get better at races, I just run now with no clear goals. I run whatever (within reason) as opposed to some made up plan so I can do good at XYZ race. If I am not feeling it, I cut short these days. Again, it's a shift in my own personal goals with running while other things are going on in my life. But I did keep on running. I also got my faith as well.
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Today I got to run 3.75 miles around my home base lake. I’d planned a different run this morning, but two things changed my mind: 1) realizing I don’t really love exploring new routes on weekday mornings, at least not on Monday mornings, and 2) the dew point was 71 degrees and a 4.8 mile tempo run might be a little much.
So I decided to head down my normal route towards the lakes and decide whether to run the slightly longer or slightly shorter lake when I got there. My palms were sweating after maybe five minutes at 11 mpm, so I went for the short, steady route. I can do a tempo run on Thursday.
And yeah, it was pretty sticky even cloudy and under 80, but I made it with an 11’07” overall pace, which was basically right where I wanted it. And on my walk home, I got my very first “are you all right?” from a friendly pedestrian! Bless her heart, I was too hopped up on post-run brain drugs to be anything but amused. Also, my face was still a bit flushed an hour later, so I guess I was probably pretty red.
Finally, I hit my stretch goal almost exactly today - 100 km aka 62.14 miles. I’m going to have to bump things up next month!
Unrelated to running news, my husband and I both dreamed and/or had trouble sleeping because we were thinking about the house we looked at Friday (and not, I might add, the two comparison houses we looked at yesterday), and got super bored trying to come up with another couple to look at this morning, so we're thinking that might be a sign to push forward on the first house. We haven't been actively in the market but I pass this house on the way back from many of my runs (it's four blocks from where we've been renting for seven years) and figured it would be worth taking a peek at when it went on sale. And it was all sorts of awesome, so here we are.
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
8/24 Fr - prehab, lifted heavy things
8/25 Sa - 0:30:47 - 3.12 - Glo Run Night Race 5K
8/26 Su - rest
8/27 Mo - 0:41:45 - 3.75
August Total: 62.53/50 miles
Races!
July 4: Red, White and Boom! 5K Chip time: 0:32:20
August 25: Glo Run Night Race 5K Chip time: 0:30:40
September 8: Helen Gold/Shirley Brooker 10K, Overland Park, KS
October 6: Twin Cities Marathon Weekend 10K
October 21: Mankato Half Marathon13 -
@Elise4270 - timely question. I have been in a funk about running - lots of goals and ambitions - just can't seem to get out there and have fun with it. Maybe I've become too goal oriented and not fun oriented. I distinctly remember several years ago when I wasn't training for anything and took off one afternoon to run. I hit some trails and explored places I'd never been - it was just so FUN and FREE to run wherever the heck I wanted without regard for a time or a distance. I miss that. The trouble is - having a race in my future is what provides the motivation to get out there and run even when I don't feel like it. Therefore, every run comes down to time/distance/intervals/training instead of running for the fun of it. Seems like a vicious cycle and I'm not sure how to "fix" it.
@shanaber - just yesterday my hubby was telling me I needed to get out and run because I was being crabby. So true!
Lots of great comments about the running funk. It's all mental, isn't it.
June goal - 44/44
July goal - 52/52
August goal - 53/57 miles
Sept. 30 - Wineglass Half Marathon; Corning, NY
October 7 - Viking Dash Half Marathon; Toledo, OH4 -
I was planning a run, but with air temp at 88F and humidity on the rise, dew point in the 70s... thinking of a rest day.5
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PastorVincent wrote: »I was planning a run, but with air temp at 88F and humidity on the rise, dew point in the 70s... thinking of a rest day.
By the time I get out of work and go run, it is supposed to be 91F, heat index 102F, and dew point 74F. I'm going to do what I can regardless, but it will likely be pretty slow. I think I prefer today's forecast over tomorrow (hot and raining).3 -
midwesterner85 wrote: »PastorVincent wrote: »I was planning a run, but with air temp at 88F and humidity on the rise, dew point in the 70s... thinking of a rest day.
By the time I get out of work and go run, it is supposed to be 91F, heat index 102F, and dew point 74F. I'm going to do what I can regardless, but it will likely be pretty slow. I think I prefer today's forecast over tomorrow (hot and raining).
Yeah, supposed to just get worse by the time I get out of work too. I could dreadmill it I guess.3 -
@biketheworld I think your answer, to getting out of that funk, is to allow yourself those runs that don't feel like training. Just be free, run like a kid. Leave the Garmin off or unattended. Grab some earbuds. Go see, smell, feel the world on foot.
Go get reconnected with the beauty and belonging, every tree, every critter, every molecule is exactly where it needs to be, and was perfectly placed for you to find in that moment. Its your world.
Fart the training. There's bigger rewards out there if we take the time to see them. They should never get lost in training.
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@biketheworld Maybe just some low stress fun runs at distances that don't require specific training would be good? Like some 5K or 10K no pressure races? That's all I've got left on my calendar for the year and it's kinda freeing.2
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re: funk
i'm digging myself out of one, a really long one.
i'm still finding my stride. what has helped: new trails. techless runs. new plan. new running buddies. fartleks. new race. new goals.
one of the reasons i chose the plan i did for the marathon is that it emphasized one "fun" run each week. in the description, it said just go do what you want at the pace you want. trail, indoor laps, w/e4 -
Safe to say, my August goal for 30 miles will NOT be accomplished. My hip has been all kinds of painful, sore & uncomfortable for the past 3 weeks, even debated if I was going to do my 5K. Decided literally last minute to do it, and leave it up to Universe, what will be, will be, but at least I will cross both lines, even if I walk it all.
A random lady & I seemed to be running along each other, walking about the same times. We just ended up motivating each other - mainly me with her, as she had a goal to finish (was her 2nd ever 5K). I told her I had no expectations on the day, so lets get to it! We ended up crossing the finish line...she accomplished HER goal of finishing....and surprise surprise! I actually accomplished MY goal, too! Crazy what can happen when you throw it up to Universe!
And the upside: hip doesn't hurt as badly as I thought it would. Downside: due to them pushing the start time back, very hot & humid, fought a migraine from Sat afternoon on.
August goals:
30 miles
2nd Annual Ft Hamer Bridge 5K DONE
To do a better time: prev time 44:56, 14.48 pace DONE! 43.15, 13.55 pace
8/1 - 1.9 miles
8/3 - 2.05 miles
8/4 - 1.88 miles
8/10 - 2.05 miles
8/12 - 2.03 miles
8/25 - 3.17 miles - 13.08 miles done
_______________________
8/25/2018 - Ft Desoto Bridge Run 5K (to beat: 44:56, 14.48)12 -
midwesterner85 wrote: »PastorVincent wrote: »I was planning a run, but with air temp at 88F and humidity on the rise, dew point in the 70s... thinking of a rest day.
By the time I get out of work and go run, it is supposed to be 91F, heat index 102F, and dew point 74F. I'm going to do what I can regardless, but it will likely be pretty slow. I think I prefer today's forecast over tomorrow (hot and raining).
95 here, real feel 100, dew point 70. Had a big cookie. Settling in for a couch nap. I'm sore from yesterday's run. You enjoy it out there @midwesterner85 😉 stay hydrated.4 -
I'm noticing a little bit of a theme on the running funk.
Thought one. Are we overlooking the importance of cut back weeks?
Thought two. Are our expectations misaligned with our perceived realities?
Thought three. There's something for staying the straight and narrow, but life warrants balance. Is your diet too strict? Are you feeding yourself subpar food?
Something that stuck with me in the reply quoting Jeff Gaudette. ( @rusgolden i think. Or maybe kevin?). Reward yourself with good food choices. Ugh. Ya, that salad/healthier choice is not punishment. Ok. I did let myself have a cookie, again. But i di'ent buy 5 of them. Only one. And a bag of chips. 😊 And half an aspertame free diet soda.
Thought four. Run and train to manage stress. Not create it.
Thought five. This group pushes us further that we could push ourselves. That's good. Just remember to respect the rest and recovery process. Be patient.
If i go back and reread something i shared as if I'm reading a post from another. 98% of the time, i can see that its not as complicated as i made it out to be.
Simply. Root cause analysis. Self parent. Lift someone up.11 -
I've enjoyed reading everyone's comments about the "running funk'. So far I haven't had a real funk yet. I still feel like I "get to run" on my run days and I "don't get to run" on rest days. But after I ran my HM in May I was getting tired from the training. After the HM I decided that for a while I was going to just run. So for a couple of weeks on all of my runs I just tried to run by how much time I had available to run and not worry about pace or distance. It didn't take long before I was looking at my pace and distance again because I just "need" to know how far and how fast I ran. But it was enough that I wasn't stressing about how far I "had" to run, I was just running. I also have spent the summer playing "Zombies Run" so I have been focusing more on fun and less on training but I do think my running has improved over the summer.5
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@biketheworld I think your answer, to getting out of that funk, is to allow yourself those runs that don't feel like training. Just be free, run like a kid. Leave the Garmin off or unattended. Grab some earbuds. Go see, smell, feel the world on foot.
Go get reconnected with the beauty and belonging, every tree, every critter, every molecule is exactly where it needs to be, and was perfectly placed for you to find in that moment. Its your world.
Fart the training. There's bigger rewards out there if we take the time to see them. They should never get lost in training.
So so so true! I've been thinking about this. I run the same darn route every time. If I "need" to do more than 4 miles, I start looping around and around. I live in the country for crying out loud - there are so many pretty routes possible - but I was stalked by a guy a couple years ago and now am skittish about heading out anyplace the homes are more than 1/2 mile apart. It's time to start exploring again. There is a wonderful nature preserve about 2 miles down the road full of trails. This Saturday - I'm driving over there - and going to just enjoy running for awhile. I feel better just thinking about it!@biketheworld Maybe just some low stress fun runs at distances that don't require specific training would be good? Like some 5K or 10K no pressure races? That's all I've got left on my calendar for the year and it's kinda freeing.
You're exactly right. I don't know why I have it in my head to only sign up for halfs. What a dope I am! I'm going to go look for something right now. Thanks!7 -
so I'm over 200 posts behind now. I hope I haven't missed too much.
I've kicked back into training mode after having most of the month off due to injury. The injury is better but still niggling but I'm now at the point of ignoring it and living with it. I think its always going to be low level and I can handle that.
so 12 weeks till my HM! I have done 2 training runs. fortunately the first 2 weeks are pretty much what i've been doing the last 8 weeks anyway so I should be able to get my fitness up again. yesterdays 5k was pathetic and I did 6.5 today - just. only running once every 4 days has really tanked my fitness!5 -
midwesterner85 wrote: »PastorVincent wrote: »I was planning a run, but with air temp at 88F and humidity on the rise, dew point in the 70s... thinking of a rest day.
By the time I get out of work and go run, it is supposed to be 91F, heat index 102F, and dew point 74F. I'm going to do what I can regardless, but it will likely be pretty slow. I think I prefer today's forecast over tomorrow (hot and raining).
95 here, real feel 100, dew point 70. Had a big cookie. Settling in for a couch nap. I'm sore from yesterday's run. You enjoy it out there @midwesterner85 😉 stay hydrated.
We broke 100 here too... unless temp really drops soon, today will be a cookies and ice cream day instead of a run day
4 -
I'm noticing a little bit of a theme on the running funk.
Thought one. Are we overlooking the importance of cut back weeks?
Thought two. Are our expectations misaligned with our perceived realities?
Thought three. There's something for staying the straight and narrow, but life warrants balance. Is your diet too strict? Are you feeding yourself subpar food?
Something that stuck with me in the reply quoting Jeff Gaudette. ( @rusgolden i think. Or maybe kevin?). Reward yourself with good food choices. Ugh. Ya, that salad/healthier choice is not punishment. Ok. I did let myself have a cookie, again. But i di'ent buy 5 of them. Only one. And a bag of chips. 😊 And half an aspertame free diet soda.
Thought four. Run and train to manage stress. Not create it.
Thought five. This group pushes us further that we could push ourselves. That's good. Just remember to respect the rest and recovery process. Be patient.
If i go back and reread something i shared as if I'm reading a post from another. 98% of the time, i can see that its not as complicated as i made it out to be.
Simply. Root cause analysis. Self parent. Lift someone up.
All of this.
3 -
RunsOnEspresso wrote: »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
8/22/18 3.6 miles
8/23/18 rest
8/24/18 3.2 miles
8/25/18 rest
8/26/18 8.25 miles
Total 83.1 /100-115
8.25 was supposed to be 14. I couldn't get myself to go any further. I had done my second loop and stopped at home for some Nuun performance. Walked the block, put my water bottle back and started to run again. I got about .25 in and I couldn't go any further. I think this might be the end of my marathon training. 3 attempts and no starts means it's not destined to be. I will probably drop down to the half.
@RunsOnEspresso
Hugs. What date is the event?
Looks like you were trying to go from a longest run of 8 up to 14. Tough ask.
I don't believe in destiny.
There are other marathons, or just run the distance when you've done the training.
I wouldn't let the date of one specific event stop me from achieving a distance goal.
More hugs.0 -
biketheworld wrote: »@biketheworld I think your answer, to getting out of that funk, is to allow yourself those runs that don't feel like training. Just be free, run like a kid. Leave the Garmin off or unattended. Grab some earbuds. Go see, smell, feel the world on foot.
Go get reconnected with the beauty and belonging, every tree, every critter, every molecule is exactly where it needs to be, and was perfectly placed for you to find in that moment. Its your world.
Fart the training. There's bigger rewards out there if we take the time to see them. They should never get lost in training.
So so so true! I've been thinking about this. I run the same darn route every time. If I "need" to do more than 4 miles, I start looping around and around. I live in the country for crying out loud - there are so many pretty routes possible - but I was stalked by a guy a couple years ago and now am skittish about heading out anyplace the homes are more than 1/2 mile apart. It's time to start exploring again. There is a wonderful nature preserve about 2 miles down the road full of trails. This Saturday - I'm driving over there - and going to just enjoy running for awhile. I feel better just thinking about it!
Take some pepper spray. Or something. Id feel really bad if i encouraged you to something.... Ugly.2 -
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
August 23 - raining
August 24 - 11 km Hill Repeats
August 25 - 20 km run
August 26 - 10 km club run/5 km water girl
August 27 - 14 km run
August 28 - 20 km run
Total distance 334 km - goal 350 km.4
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