July 2021 Monthly Running Challenge
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7-1 4k tempo
7-2 7k tempo
7-3 7k measy (between moderate and easy)
7-4 7k measy
7-5 rest
7-6 7k measy
7-7 6k measy (but a lot closer to easy than moderate)
7-8 rest
7-9 7k temperate
7-10 7k measy
7-11 7k moderate
7-12 rest
7-13 6k measy
7-14 6k moderate
7-15 rest
7-16 4k tempo
July Total: 75k
July Goal: 150k
Cloudy, a couple of raindrops, muggy, low 70s F, and no wind. Felt sluggish at the beginning, but better at the end.
Goals for tomorrow's 5k race:
a) Finish under 33:00; AND
b) Don't be dead last; BUT
c) If it falls to me to be dead last, cross the finish line with my head held high.
When you pop in here claiming your December 2021 mileage, what accomplishments will you have made?
PUT THE FUN BACK IN THE RUN!
Return to a good running weight of 175 lbs (second attempt)
2021 Races:
6/26 Direction Up 5k, Solon, OH 31:48 chip; 31:59 Garmin; 2d male 65 and over
7/17 Run of the Ox 5k, Mantua, OH
9/18 5k Run and Roll, Aurora, OH10 -
So far the shoes, ibuprofen and golf ball are helping tremendously. I had no pain in my foot after waking up this morning, although I don't think it is 100% yet either.
I am wondering if being homebound so much since COVID is partly to blame as I spend the vast majority of daily hours wearing only socks in a house with hardwood floors and my office downstairs with a concrete floor. It really felt like just wearing my old running shoes throughout yesterday and the afternoon prior made a huge improvement. And the golf ball felt like a dream, of course.
Since tomorrow is a normally scheduled rest day, I took today off of running as well and will test things out on Sunday so long as things don't regress. It won't be the originally planned 2.5 hour long run, but will be something to test things out. Maybe just 30-45 minutes, maybe longer if it feels fine. I have no idea right now, but will update when it happens!8 -
July 1 – 5.62 miles
July 3 – 8.07 miles
July 4 – 3.01 miles
July 6 – 5.03 miles
July 8 – 4.82 miles
July 10 – 5.02 miles
July 14 – 5.16 miles
July 15 – 5.03 miles
July 16 – 8.01 miles
Uneventful morning run. Planning to go to yoga class at lunch. Fitness classes are back in our work-site gyms but are very limited in number, for those who have been vaccinated, and for employees only (pre-COVID retirees and their spouses could attend). Last time I went to class it was just three of us including the instructor. Both of us attendees were runners so the instructor made it a runners yoga workout.
Good luck tomorrow @tramboman! Love goal “c”!
@WhatMeRunning – Interesting insight on wearing shoes in the house.
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7/1 – 3.02
7/2 – 5.02
7/2 - .50 cool down
7/3 – 4.02
7/4 – 1.05 with pups
7/4 – 1.44 hiking down and back up from swim basin
7/5 – 4.67 trails
7/5 - .41 cool down to get to 5 miles
7/6 – rest day walked the dogs
7/7 – 4.03
7/8 – 4.04
7/9 – 5.19 miles of cross training – bike (not counted in miles)
7/10 – 13.11 July Half Marathon Monthly challenge
7/11 – rest day
7/12 – 3.02
7/13 – 6.1 miles of biking (not counted in miles)
7/14 – 4.05
7/16 – 5.01
53.39 of 65 miles
@Teresa502 thanks for letting me know, I was set up with Strava but I removed and readded it maybe because I had nothing since 1/1 it was confused. I’m all set up now. Skip has joined also.
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That's fantastic that Skip is joining RTW @skippygirlsmom! Also @sweetdaisy13!!!!! Thanks for helping
Great news @WhatMeRunning! Good idea about wearing shoes indoors on the hard surfaces. Hope it feels 100% by Sunday.
Good luck tomorrow @Tramboman! You got this!5 -
I finally got out for a run today (a full week later). Monday was the let's make sure I'm not sick day, and I felt back to normal so I was going to go out Tuesday morning. I woke up and felt like I hadn't slept. So then I was like I will go out Wednesday. Woke up to thunder an hour before my alarm. Still going to go out until it started lightning a lot and very close (a house about two blocks away caught fire when it was struck by lightning). I would have went once it let up but I had an appraisal person coming. Until he canceled. So I ended up doing 20 minutes on the bike before work. Thursday I had to go into the office so I don't run.
It was a week. LOL I did 3 miles this morning. 6 was scheduled but I was like I'll do 3-4. I took a few walk breaks. 86 degrees and 60% humidity at 5 am9 -
@RunsOnEspresso glad you are feeling better. That's hot.0
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pfeiferlindsey wrote: »pfeiferlindsey wrote: »pfeiferlindsey wrote: »pfeiferlindsey wrote: »pfeiferlindsey wrote: »pfeiferlindsey wrote: »I'm in for 100 miles this month. I had injured my toe on Monday and was waiting to see how it felt before committing to a distance. I ran this morning without pain, so I think taking the last two days off was a good thing.
July 1- 3.5 miles
July Goal - 100 miles
Miles to go - 96.5 miles
July 3 - 4.60 miles
July 4 - 3.13 miles
Total for July - 11.23 miles
Miles to go - 88.77 miles
July 7 - 5 miles
July 8 - 3.11 miles
Total for July - 19.34 miles
Miles to go - 80.66 miles
Have my half on Saturday, we'll see how this goes!
Not feeling much up for a race report...I got it done.
July 10 - 13.03 miles (course was a bit short)
July 12 -3.13 miles
Total for July - 35.50 miles
July Goal - 100 miles
Miles to go - 64.50 miles
5 really solid miles today. Felt good to shake more cobwebs off from the half.
July 13 - 5 miles
Total for July - 40.50 miles
July Goal - 100 miles
Miles to go - 59.50 miles
July 14 - 3.2 miles
Total for July - 43.7 miles
July Goal - 100 miles
Miles to go - 56.3 miles
July 16 - 6.22 miles
Total for July - 49.92 miles
Miles to go - 50.08 miles7 -
@tramboman good luck on your race tomorrow!
Date :::: Miles :::: Cumulative
07/01/21 :::: 0.0 :::: 0.0
07/02/21 :::: 0.0 :::: 0.0
07/03/21 :::: 3.4 :::: 3.4
07/04/21 :::: 6.4 :::: 9.8
07/05/21 :::: 3.1 :::: 12.9
07/06/21 :::: 0.0 :::: 12.9
07/07/21 :::: 5.1 :::: 18.0
07/08/21 :::: 1.8 :::: 19.8
07/09/21 :::: 3.3 :::: 23.1
07/10/21 :::: 13.1 :::: 36.2
07/11/21 :::: 0.0 :::: 36.2
07/12/21 :::: 0.0 :::: 36.2
07/13/21 :::: 2.0 :::: 38.2
07/14/21 :::: 5.7 :::: 43.9
07/15/21 :::: 3.1 :::: 47.0
07/16/21 :::: 3.1 :::: 50.1
Another morning run, this time on the trails around lakes. It was quite a bit cooler today and cloudy. It's supposed to rain all weekend so I should have run longer to take advantage but I didn't have the willpower today.
Did some work from home today in between periods of working on cleaning up my yard. This I definitely did want to try to get in on a cooler dry day. I ended up cleaning out my gutters which was much needed but not very enjoyable. I'm having a little party in my backyard next week so trying to get it at least presentable, but not aiming for impressive. Lots more cleaning and party prep to do this weekend.6 -
I was all fired up to do a good run this morning but it was raining and I used up all my esprit de run on braving the weather so my run had lots of walking.
@WhatMeRunning Great to hear your heel feels a lot better. Yes, I find walking on hard floors barefoot painful.
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7-1 2.1 miles running and 1.0 mile walking (Hill Repeats after cutting cedars for almost 1.5 hours)
7-2 0.0 miles running but 1.0 mile walking on treadmill (also played doubles tennis this morning)
7-3 9.0 miles running, 1.0 mile walking (easy pace, but not an easy run)
7-4 0.0 miles running, 1.0 mile walking laps on the driveway
7-5 2.3 miles running, 1.0 mile walking (also played doubles tennis for almost 2 hours, outdoors)
7-6 0.0 miles running, 1.0 mile walking
7-7 1.0 mile running, 1.0 mile walking (fast mile)
7-8 2.6 miles running, 1.0 mile walking (Hill Repeats - 6 months post surgery)
7-9 0.0 mile running, 1.0 mile walking (hot and humid)
7-10 7.0 miles running, 1.0 mile walking (easy pace, very humid)
7-11 0.0 miles running, 1.0 mile walking (rest day)
7-12 2.8 miles running, 1.0 mile walking (tempo run)
7-13 2.1 miles running, 1.0 mile walking (Recovery run)
7-14 2.6 miles running, 1.0 mile walking (Foundation Run)
7-15 3.0 miles running, 1.0 mile walking (Short Interval Run)
7-16 0.0 miles running, 1.0 mile walking (Doubles tennis, mowed my lawn, trimmed mom's, and walked)
MT = 34.5/70 miles running: 16.0/31miles walking
Didn't realize I didn't post yesterday, but did run out of time. The short interval run was 10 min easy, 8x(1min zone 5/2 min zone 1), 5 min easy. I did driveway laps and ran up the hills, if I was doing the "sprint" when I got there. It felt okay, but was really hot at 5:40 pm - like 88F.
Today, I played doubles tennis indoors this morning. Came home and did a couple of things I needed to get done, and then went out to start mowing my lawn at 3:00 pm. It's mostly shaded, thankfully, because it was, according to Garmin, 88F with feel like of 90F. My thermometer was showing 90F in the shade! I only got part of it done, took a break, and then went down to do the trim on my mom's lawn. Her thermometer was showing 96F! I did have to take an extra break while mowing down there. When I got home, I finished my mowing - still 88F, but it was all in the shade, so that helped. When I finished, I questioned my sanity, but went ahead and did a mile walk on the driveway to keep my streak alive. I was exercising for 4:16:18 h:mm:ss today! Not sure if I even want to try to get up early for my long run tomorrow.
Didn't have time to catch up on the thread tonight. I'm 3 pages behind. I'll try to spend some time doing that tomorrow! Hope everyone has a great weeekend.8 -
I had to do three, 2km threshold efforts today - 10km race pace - with a 5 mins easy between, and while efforts were made, I didn’t hit 10km race pace. Didn’t even hit half marathon pace. I guess this is why the call it build up - I been working hard and getting slower and slower 😂. However, it should meanI get a bit of a taper before my 10k next Sunday. But knowing my coach it’ll be a one- day taper (he’s a bit of a sadist methinks).
Three hours of ice skating yesterday probably didn’t help. It was only my third time on ice so I was working way too hard. Loved it though and managed to stay on my feet so no broken bones or bruises!10 -
Distance Log:
July 2: 4.58 miles
July 5: 4.51
July 7: 4.61
July 10: 4.94
July 14: 2.42
July 17: 5.18
Goal: 26.24/40 miles
I decided to join the RTW Challenge too! How fun! I'm on there as... "Penguin Mama."6 -
July total: 22 miles
7/3: 3 miles
7/5: 2.7 miles
7/7: 3 miles
7/9: 2.6 miles
7/12: 3.2 miles
7/13: 3.5 miles
7/16: 4 miles
I managed 4 miles yesterday morning at a pace that wasn’t too shabby given the weather. I Read this post by a runner/coach that talked about it taking about three weeks for people to start noticing real improvements and how they feel when they start running. And this is my third week. It’s not so much that it feels easy because with the weather conditions runs will never feel easy. Rather, the challenge is now dealing with the weather and not my own physical conditioning.I am definitely feeling stronger and more able to actually finish the runs, whereas the first couple of weeks I routinely doubted whether or not I would be able to do it.
It’s amazing to me how much fitness I lost over the course of a month. I’ve seen people on this thread and other runners that I follow say That you don’t lose a lot fitness if you take some time off but that really hasn’t been my experience. It’s not as if I was being stationary during my time off, with several difficult hikes and a lot of general physical activity but getting back to running was definitely hard and has been a significant ramp up to get back to the condition that I was in before I took time off. For those of you that are rejoining us and those who have had significant injuries and are starting back running after months of not being able to, I really applaud you. This is the first real break from running that I’ve had since starting about three years ago probably.8 -
@WhatMeRunning I’m glad your foot is feeling better. You may be onto something with the hard floors. I have a pair of flip-flops with arch support and some good cushion that I use when I’m cooking because I’ve noticed that when I stand in my slippers or barefoot on our floors at my legs feel really tired and sometimes my knees hurt.
@Tramboman Good luck and can’t wait to hear about the race! I guess that if your goal time is 33 minutes you’re probably safe to not finish last! But, there’s no shame in that so definitely hold your head high that’s what happens.
@quilteryoyo Yardwork in those temps is rough. And you got a run in. Good job!!4 -
7-1 4k tempo
7-2 7k tempo
7-3 7k measy (between moderate and easy)
7-4 7k measy
7-5 rest
7-6 7k measy
7-7 6k measy (but a lot closer to easy than moderate)
7-8 rest
7-9 7k temperate
7-10 7k measy
7-11 7k moderate
7-12 rest
7-13 6k measy
7-14 6k moderate
7-15 rest
7-16 4k tempo
7-17 5k race
July Total: 80k
July Goal: 150k
Cloudy, rainy, upper 60s F, and a little breezy for the race. A lot of downhill in kilometer 2, which meant a lot of uphill in kilometer 4. Faded pretty badly in the uphill, which was also into the wind, but overall ran about as well as I was capable of today. Satisfied with my performance.
Checked my rain gauge when I got home; we had 4.3 inches of rain overnight. If I have to start building an ark, I'm not taking any snakes, scorpions, or spiders with me. They can build their own ark.
When you pop in here claiming your December 2021 mileage, what accomplishments will you have made?
PUT THE FUN BACK IN THE RUN!
Return to a good running weight of 175 lbs (second attempt)
2021 Races:
6/26 Direction Up 5k, Solon, OH 31:48 chip; 31:59 Garmin; 2d male 65 and over
7/17 Run of the Ox 5k, Mantua, OH 32:19 Garmin; 44th overall; 3d place male 60 and over
9/18 5k Run and Roll, Aurora, OH7 -
@martaindale - That quick loss of fitness has been a topic on my mind since mid-June when I rested a minor quad strain and followed that with a week of only easy effort runs. Just that brief reduction reversed my easy effort pace from the curve of improvement it had been following. Despite that, my first threshold effort a week and a half later was my fastest threshold pace yet. So while I saw a reduction in lower effort, I saw that expected "taper" gain on the higher effort. On the upside, my easy effort pace began trending upwards again after reintroducing the faster paced workouts.
It's been on my mind a lot with this PF break from running. I'm thinking if I am not comfortable running on it by tomorrow after 3 consecutive days of rest, that not only will my low end cardio decline, but that most likely means a week+ of resting along with no fast paced runs for quite a while meaning an overall loss in all cardio. But to heal that could just be what has to happen.
I'm a sample of one, and don't recall any sources on low end cardio declining so quickly, so it could be worthless info. But thought I would share my observations how even a few days off could impact your low end pace, with longer to lose that high end pace, and why after tapering for a race, then recovering, it can seem such a struggle because it probably was a net loss in all cardio ranges to a degree.5 -
@Tramboman good job on your race! Glad you were satisfied with your performance, so I assume you made some of your goals at least! A lot of uphill late in the race is tough for sure - with wind! Congrats!
@WhatMeRunning I mentioned I bought Oofos recovery sandals and I've been wearing those to stand around in the kitchen while cleaning and cooking and I think it makes a big difference in how my legs feel.
@martaindale I had a hard time coming back from my back injury earlier this year, which was only about 3 weeks off but it felt like a long hard climb back. Honestly I still feel like I'm not where I was at all but there are other factors than just the time off. Hang in there, you are making a lot of progress I'm sure.
@quilteryoyo that's a lot of activity in one day, and in that heat! Hope you got some good rest and I certainly wouldn't blame you for not doing long run today.
Date :::: Miles :::: Cumulative
07/01/21 :::: 0.0 :::: 0.0
07/02/21 :::: 0.0 :::: 0.0
07/03/21 :::: 3.4 :::: 3.4
07/04/21 :::: 6.4 :::: 9.8
07/05/21 :::: 3.1 :::: 12.9
07/06/21 :::: 0.0 :::: 12.9
07/07/21 :::: 5.1 :::: 18.0
07/08/21 :::: 1.8 :::: 19.8
07/09/21 :::: 3.3 :::: 23.1
07/10/21 :::: 13.1 :::: 36.2
07/11/21 :::: 0.0 :::: 36.2
07/12/21 :::: 0.0 :::: 36.2
07/13/21 :::: 2.0 :::: 38.2
07/14/21 :::: 5.7 :::: 43.9
07/15/21 :::: 3.1 :::: 47.0
07/16/21 :::: 3.1 :::: 50.1
07/17/21 :::: 6.1 :::: 56.2
Not exactly a long run by distance today but it felt very long and it was extra hilly. Many of you will understand this because you have crazy runner friends or you are the crazy runner friend, but it was my friend's birthday today and she has an annual tradition of doing hill repeats on her birthday to prove to herself she's older but not old. The hill she does them on though is ridiculous, it's known as "Hernia Hill" and is a narrow single-track trail that is not maintained and is washed out and overgrown and just horrible. When she proposed this yesterday she said she totally understood if no one wanted to join her - oh and the forecast was for rain all day too. I said "that sounds demented and miserable, I'll think about it". Well, I needed the run anyway and didn't want to leave her alone in her masochism, so I headed out this morning in the light drizzle and met up with her and two other committed friends. I ran from my house so I did one trip up the hill just to get to them at the top. Then we did 4 more. Basically walk/hiking it because it was terrible trail conditions and very steep. But I also looped around some nicer trails in the trip there and back and got to 6.1 miles eventually. My verdict for the morning was that it was less miserable than expected, due to the good company. But still demented.7 -
Way to crush your time goal @Tramboman! You beat it by more than a minute, and that is huge in a 5K! And 2nd place AG is fantastic too. Great job!
@martaindale I too lose fitness quickly when I take any time off. That's why I try to keep consistent with every other day runs. When I have taken time off due to injury, it never helps heal anything anyway (for me).
Thanks for joining RTW @penguinmama87!
13.1 miles this morning for me. Perfect end to a bad week of running. The first 7 miles went OK, but then for some reason I hit a wall, and had to take a walk break after every mile after that. The heat and humidity (80F with 85% humidity) just did me in I think. Hope next week is better.
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Congrats on the great time @Tramboman!0
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