AUGUST 2023 Monthly Running Challenge
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Well here we are at the 26th already with only 5 more days left in August and maybe only 2 more days of unbearable morning running weather. I never did set a mileage goal but I will probably match my 110 from July. I still am not sure how I have completed run the year already with walking and running as when I manually add up my intentional miles (948 running and 365 walking) I am only at 1313 and Run the Year has me at 2177 which means I have done 864 unintentional miles or over 3.5 miles per day. I guess that's about right but that extra NEAT (walking at work etc) sure adds up.
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I saw this in the 6 Minute Mile email this morning and thought it a relevant topic coming into (maybe) cooler fall weather when more spadework is possible and thought I would share for any of our newer runners or those who just need to refresh what the different speed workouts can be.
Experienced runners will be familiar with the Swedish import of the Fartlek run, but if you need a refresher course, you should check out: “Fartlek Training Is a Fun and Effective Way to Run Faster. Here's How to Do It.” Translated as “speed play,” Fartleks are an unstructured kind of workout that allow you to push the pace while listening to your body. They’re a fun way to introduce intensity into your routine, and by running a few miles with some shifts into race-pace sprinkled throughout, you can improve your speed and endurance significantly. The benefit is that they’re easy to adjust on the fly for a lighter or heavier workout, but some runners may find that lack of precision confusing. If that’s the case, you might want to understand: “What's the difference between fartlek, tempo and interval runs?” Interval and tempo runs have the benefit of a more concrete pacing target, allowing you to more easily track your progression. Intervals are often short and intense, making them suited for developing top speed. On the other hand, tempo runs are more consistent, and runners use them to grow their lactate threshold.5 -
Ugh, my legs hurt so much from the 10k yesterday!
01.08 Tue 18°C 2.1km 20min 9:30/km
03.08 Thu 19°C 5.2km 47min 8:57/km
05.08 Sat 20°C 5.6km 50min 8:58/km
07.08 Mon 17°C 6.0km 52min 8:41/km
08.08 Tue 17°C 3.4km 29min 8:36/km
09.08 Wed 20°C 5.0km 44min 8:46/km
11.08 Fri 26°C 6.5km 58min 8:52/km
13.08 Sun 23°C 3.4km 30min 8:44/km
14.08 Mon 26°C 5.0km 43min 8:35/km
16.08 Wed 23°C 6.0km 53min 8:48/km
18.08 Fri 27°C 7.0km 62min 8:48/km
19.08 Sat 27°C 3.0km 25min 8:31/km
20.08 Sun 26°C 5.0km 43min 8:36/km
22.08 Tue 24°C 6.0km 52min 8:40/km
25.08 Fri 22°C 10.0km 88min 8:48/km
26.08 Sat 29°C 3.0km 25min 8:23/km
82.24km/80.5km -> 1.74km ahead
... but I got the 80.5km/50m Garmin badge. And got the fastest run since starting again.7 -
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Heart @ 10 minutes 148
Heart @ 30 minutes 123
Average: 135
= me clueless still, but happy to run forever without being tired
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August 1: Walked 1.00 miles - Ran 1.50 miles
August 2: Wun 3.00 miles - driveway after mowing my lawn - yellow jacket stings
August 3: Walk 1.50 miles - Ran 1.00 mile - treadmill
August 4: Walk 1.00 mile - Ran 6.40 miles - treadmill (birthday run)
August 5: Walk 2.00 miles - treadmill
August 6: Walk 2.00 miles - treadmill
August 7: Walk 2.00 miles - treadmill
August 8: Walk 2.00 miles - treadmill, mowed, and sawed wood
August 9: Walk 1.50 miles - Ran 1.50 miles - driveway laps after tennis
August 10: Walk 2.00 miles - driveway laps
August 11: Walk 1.50 miles - Ran 4.00 miles - treadmill - Also weed eat for 50 min later
August 12: Walk 2.00 miles - treadmill - played 2h26m25s of singles tennis (traversed 1.90 miles)
August 13: Walk 1.00 mile - treadmill
August 14: Walk 2.00 miles - treadmill
August 15: Walk 2.00 miles - ran 1.50 miles - treadmill
August 16: Walk 1.50 miles - treadmill
August 17: Walk 1.35 miles - Ran 1.40 miles - Wun/intervals on the road - almost 2 hours of tennis
August 18: Walk 2.50 miles - driveway laps
August 19: Walk 2.50 miles - driveway laps - Mowed lawn for almost 2 hours
August 20: Walk 2.00 miles - treadmill
August 21: Walk 1.00 miles - treadmill - Tennis twice for a total of almost 3.5 hours
August 22: Walk 2.75 miles - treadmill - actually a wun - Mowed mom's lawn
August 23: Walk 2.00 miles - treadmill
August 24: Walk 1.25 miles - after work - played almost 2 hours of doubles tennis
August 25: Walk 1.85 miles - Run 1.25 miles - treadmill quarter mile intervals
August 26: Walk 2.30 miles - Run 1.80 miles - treadmill
67.85/80 mile goal
The hardest part of today's exercise was getting up off the couch. I really did NOT want to run today. So, I decided to take it easy and do at least 2 miles and further if I felt like it. I wound up walking 5 min for warm up then I did 2/2 min run/walk for 48 min and then walked to rest of the way. The walks were at 3.8 mph and the runs were 4.2mph - 5.0mph, 4.2mph - 4.4mph. Avg HR was 132 with a max of 156 bpm. I ran a total of 24 min and 1.80 miles for an avg pace of 13:20 min/mile. Not great, but better than nothing.7 -
@shanaber I was thinking I could do the 5K too, if I'm not prepared for a HM.
Big hugs to you @AlphaHowls ! Your mom is lucky to have you. I don't know how you are running that far with the excessive heat warnings and poor air quality. I'm sure you are, but be careful out there! That's a great HR. I'm sure it's because you run so much. Mine always creeps up the longer I run. Question. Do you run the entire way or take walk breaks?
That's a lot of miles @SummerSkier !
Great running @yirara ! I hope you recover quickly!
I'm with you @TheMrWobbly !
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Still on my outside running boycott. Did 10 TM miles this afternoon.
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No friggin Kidding..... sorry @7lenny7 but just a run or two is not acclimating. It's just torturing. Hahahaha.
Still at 104. I can get out and walk a mile or play tennis in the shade but I do see some folks running. Probably mad dogs and englishmen.6 -
@quilteryoyo wrote: »
Big hugs to you @AlphaHowls ! Your mom is lucky to have you. I don't know how you are running that far with the excessive heat warnings and poor air quality. I'm sure you are, but be careful out there! That's a great HR. I'm sure it's because you run so much. Mine always creeps up the longer I run. Question. Do you run the entire way or take walk breaks?
I run for 3 hours, then I get a one mile walk to ease muscles.
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Got me to thinking, so went back and looked at yesterday's run, completely different as I was by myself and stayed in the hills and it was really hot.Today
Yesterday
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Morning everyone!
Got in a 10K (09"10).
@quilteryoyo thanks for the kind words... I dunno. Just. I just try and 'force it' regardless... Like those cheesy 'inspirational' fitness videos - 'do it when you're happy, do it when you're sad, do it when you're ... Yaddi yadda yadda'.
(Speaking of- my cousin visiting this week. So today at my mother's... Tomorrow whole shebang family outing to a restaurant and Friday, guys' night... So this week gonna be a toughie!)
@Summerskier well done on 110M! Doubly so given heat... 🙌
And yes - those 2 weeks in the States/Caribbean and injury straight after cost me a bit.
Have a lovely Sunday all 😊6 -
Triathlon complete ! Results were very comparable to last year. I was 10 seconds faster in the run and 5 seconds slower on the bike - so just about even. The swim was changed this year but I can tell you that I managed to botch that part again (I seem to always mess up on the swimming in a different way).
This year, they were renovating the pool and didn’t finish in time, so they moved the race to a smaller nearby indoor pool and shortened the distance and made mini-small lanes
The first mistake I made was not properly trying on my goggles last night. I have two similar pairs, one with -5.00 on each glass to correct my vision and the other without (because now I wear contacts). Which one did I take? The -5.00 one! Which meant I couldn’t really see anything (but at least I didn’t get any water in my eyes, right?).
So far so good until I seem to have “gotten lost” in the lanes (we swam in zig zag all across the entire pool - 12 different laps. I swam right into some of the other participants in my wave who informed me I have to move over a lane further, which I did, but then a second later I thought about it and knew I couldn’t be ahead of them because there weren’t any men behind me in my wave. So while swimming I’m contemplating what to do and I don’t want to skip 2 lanes or have anyone thinking I’m cheating, so I end up going back under the ropes in the opposite direction, so that I’m the last swimmer in my heat and I probably swam 2 additional laps, but at least I know I didn’t cheat and I can live with that! Better luck next year?
However, if you do need to be bad at one of the disciplines, swimming is the shortest and has the least overall impact. It was a nice day, the weather was great for racing, and, most importantly it was fun!
Including my warmup I have 7.3km for today and 104.4/160km for August.8 -
Well done on the Tri @Laurz9191
Hope it didn't take too much out of you ahead of your big run in a couple of days1 -
Still on my outside running boycott. Did 10 TM miles this afternoon.
I don't blame you with that heat, but you've got to have some mental toughness to do all of those TM miles!
@Laurz9191 Congrats on the tri! I don't blame you for going back to be sure on the swimming laps. Frustrating not being able to see!4 -
I did a morning run "9:30 a.m." Some hill repeats. About a month until a 10k. A couple more hard runs, then a sweet taper.
August Running Goal: 18 runs, 75 miles- Aug 1 - 3.00 miles
- Aug 2 - 3.85 miles
- Aug 4 - 3.27 miles
- Aug 6 - 6.00 miles
- Aug 8 - 3.00 miles
- Aug 9 - 4.90 miles
- Aug 15- 3.00 miles
- Aug 16- 4.46 miles
- Aug 18- 6.00 miles
- Aug 21- 2.00 miles
- Aug 22- 5.76 miles
- Aug 23- 3.00 miles
- Aug 25- 3.16 miles
- Aug 27- 4.50 miles
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Aug 2 – 4.77 miles
Aug 4 – 3.28 miles
Aug 5 – 4.34 miles
Aug 6 – 8.02 miles
Aug 8 – 4.01 miles
Aug 9 - 4.26 miles
Aug 14 – 4.01 miles
Aug 15 – 5.13 miles
Aug 16 – 5.02 miles
Aug 17 – 4.70 miles
Aug 20 – 5.45 miles
Aug 22 – 5.21 miles
Aug 24 – 7.15 miles
Aug 26 – 5.05 miles
Total – 70.40 miles
Yesterday, I did a 30-minute strength workout before I ran 5 miles. After I got back home I showered and loaded up my bike and camping gear and headed to a state park a couple of hours away. It has a 57 mile rails-to-trail which is great for biking, running, walking etc. I stayed at a primitive campground located around the 24 mile mark which gave me the option to ride either way. Yesterday I headed north, stopped for lunch in a small town, and then pedaled back for a total of 40 miles. After I set up camp, I waded into the river for a few minutes to cool off. There was a storm that rolled through around 6:30 so that made it a short evening. Before I left this morning, I headed south on the trail and got in 21 biking miles before packing everything up and heading home.
Welcome back @7lenny7! What great racing adventures you have had – thanks for sharing them!
@SummerSkier – COVID has been making its rounds in our area also. I know of at least 8 people who have had it in the last couple of weeks.
Congratulations on your tri @Laurz9191!
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August Goal: 125 Miles
8/1: 6.26 miles
8/2: 5.57 miles
8/3: 5.12 miles
8/6: 11.26 miles
8/8: 6.26 miles
8/9: 6.02 miles
8/10: 6.04 miles
8/13: 10.26 miles
8/14: 1.56 miles
8/15: 7.02 miles
8/16: 6.06 miles
8/17: 6.31 miles
8/20: 13.15 miles
8/22: 6.02 miles
8/23: 6.26 miles
8/24: 6.10 miles
8/25: 3.11 miles
8/27: 12.04 miles
124.42/125 miles completed for August
As usual on the weekend, I just couldn't get up and get going early. It was almost 7:30 by the time I headed out. The weather apps said it was 81°F , but it didn't feel that hot to me. It was overcast and that helped. There were sprinklers at the funeral home and another set of sprinklers at a residence. They help so much. There was a nice NNW breeze too. I felt good and enjoyed the run. I completed 12 miles. I am only 1K short of my goal for August. If I had realized that, I probably would have gone a little further.
Congratulations on your tri @Laurz9191! I can't imagine wearing prescription goggles with contacts.
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Congratulations on your tri @Laurz9191! You did awesome!3
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