AUGUST 2024 Monthly Running Challenge
Replies
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Great work everyone - I hope @chris_in_cal is doing ok!
I missed checking in a few runs; but here is where things stand...
August 2: 4.2 mile run
August 4: 4.5 mile run
August 7: 4.9 mile run
August 9: 4.8 mile run
August 11: 3.7 mile run
August 16: 3 mile run
August 18: 4.1 mile run
29.2 miles in August so far.
After some thought, I decided to progress slower to avoid overall fatigue (I strength train three times a week, which is my focus) and injury. My main goal is to be exercising in the long run and to avoid injury. The 10k training plans I followed were pretty aggressive (for no good reason). I started feeling like my tight hip, my ankle, and the ball of my foot would all become problematic at the rate I was going (currently, I'm pain-free when running, but the sensation was one of oncoming issues).
So I abandoned any distance goal for now (I never set any speed goals previously, although runs have naturally become faster than when I first started again). I'm also adding some more running-tailored exercises to work with my feet and ankles to my strength training (I already put a lot of effort into my core, glutes, and stability over the last year, which really paid off).6 -
August Goal: 130 Miles
8/1: 3.53 miles
8/2: 6.05 miles
8/4: 13.16 miles
8/5: 3.13 miles
8/6: 6.02 miles
8/7: 6.05 miles
8/8: 3.55 miles
8/9: 6.02 miles
8/11: 10.10 miles
8/12: 3.52 miles
8/13: 6.06 miles
8/14: 3.16 miles
8/15: 6.02 miles
8/16: 2.02 miles
8/18: 10.02 miles
88.41/130 miles completed for August
OMG! It was so hot this morning. My shoulder was feeling good, and I managed to run 10 miles. I didn't get out until after 8:00, and the cemetery was still locked, so I had to sneak in. They are supposed to open it at sunrise, but they often don't. I didn't see any jackrabbits today, but I did have a dog join me. I have seen her before. She lives nearby and obviously has some puppies.
It was about 83° feels like 85° at the start, and 95° feels like 99° at the end, so the first few miles were ok, but the last mile or so was brutal. I did catch some really nice sprinklers about halfway through, and once I got home and cooled down, I felt ok, but I definitely didn't have anything left today.
Today was our 34th anniversary. We talked about going somewhere and doing something, but never could come up with a plan we liked, so we just went out to eat at our favorite restaurant. I guess we are just old and set in our ways.
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Happy anniversary @kgirlhart. Don't feel bad about not doing anything special. We (ok I) am a real homebody and rarely like to go out...much to the chagrin of my wife.6
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August 2 – 4.82 miles
August 3 – 3.01 miles
August 6 – 5.49 miles
August 7 – 5.06 miles
August 9 – 6.01 miles
August 10 – 3.12 miles
August 12 – 5.12 miles
August 14 – 5.23 miles
August 15 – 5.07 miles
August 16 – 10.04 miles
August 19 – 2.19 miles
Total 55.16 miles/60 miles
I was less than a tenth of a mile into my run this morning when it started sprinkling rain. It picked up quite a bit when I hit the 2 mile mark at my driveway so since I didn’t have a hat on and the rain was running down into my eyes, I hung a right and called it done.
Thanks @daria0919! Glad all your COVID symptoms are gone!
@quilteryoyo – If the priced doesn’t increase, I would wait to register for the race as long as possible. I’ve been called for jury duty a couple of times, once at the county level and once for federal court, but once they learn that I work in the legal world, I get dismissed quickly.
@kgirlhart – I hope you had a great stay-cation. I do not know how you ran in that heat! You are a beast. Glad you shoulder is feeling better and Happy Anniversary!
@Laurz9191 – Great long run! I’m on the wait list for that book at my online library. Sounds motivating.
Sorry you missed your race @Steviebee888. The first half marathon that I ran was delayed almost an hour because the race organizers didn’t realize what a backup it would be by having the race at this vineyard located with only single lane roads for access. It was very frustrating and tiring standing around waiting for the start but I’m sure it was equally as frustrating for those sitting in the traffic trying to get to the start.
Good job squeezing your run in on Sunday @ContraryMaryMary. It’s so easy to “muck about a bit.”
@tarun_yadavA – Here in the states we would not only get fined for not appearing for jury duty, but a law enforcement officer would be knocking on our door and giving us a free ride to the courthouse where we would be found guilty of contempt of court and get one of those staycations courtesy of the local taxpayers!
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Hi everyone!
I went on an easy recovery 8.5km today. It was a nice uneventful run.
170.4/270km for August.3 -
02/08 4.08 miles
09/08 4.07 miles
12/08 4.05 miles
13/08 4.07 miles
14/08 5.37 miles (1.19 benchmark run in morning & 4.18 usual evening run)
15/08 3.55 miles
17/08 4.51 miles
Total 29.70 / 50 miles
Saturday's plan was 2 miles easy then 1 mile timetrial speed and last 1mile easy. I worked out the distances that I was back at home at end of mile 3 and took Dakota for last mile, we did 1.5 miles so he didn't miss out.5 -
Afternoon all.
Got in 5.25M at 09"59.
@quilteryoyo
Any joy on the Jury duty side of things?
@Teresa502 yikes! take jury duty very seriously in Virginia!
I got a Dr's note in the end... All legit!
@quilteryoyo author? Lol. I'm not an author!
I think @ContraryMaryMary said she was in Publishing?3 -
01.08 4.0km 33min 8:11/km - slow
02.08 6.1km 50min 8:15/km - slow
03.08 strength
04.08 5.5km 45min 8:07/km - faster
05.08 5.0km 39min 7:49/km - fast
07.08 6.1km 50min 8:16/km - slow, 10min fast
08.08 5.0km 40min 8:03/km
10.08 5.3km 41min 7:40/km - 3x5min fast,1x2min fast
11.08 3.0km 24min 7:56/km - 9 stride repeats
12.08 3.0km 23min 7:37/km - fast
14.08 6.1km 50min 8:13/km - slow
15.08 7.1km 60min 8:31/km - very slow
17.08 5.6km 43min 7:46/km - 8, 5, 7min fast intervals
19.08 4.1km 30min 7:24/km - 8x 1min intervals
total 65.80km
Wow, that was the fastest run in years probably. Unless this is coincidence I might have found a way to handle my muscle condition. I could not go on though as my stamina could not keep up, thanks to far too long not being able to run. That's ok though.7 -
Target: 40 miles/64.3km
2 Aug - 2.28mi/3.73k
4 Aug - 3.17mi/5.1k
7 Aug - 2.4mi/3.86k
9 Aug - 2.42mi/2.9k
11 Aug - 3.85mi/6.19k
14 Aug - 2.37mi/3.81k
16 Aug - 2.44mi/3.92k
18 Aug - 3.77mi/6.06k
Total 22.74mi/36.57k
Took a week’s annual leave, spent clearing out our garage then camping for 3 days with my grandchildren (and their parents): happy but exhausted by Sunday, and didn’t really have much energy for Sunday’s long run but did it anyway!5 -
Sounds like you are being smart @henridw2095 . You are doing good for the month so far.
That's a great run, especially in those conditions @kgirlhart ! Happy Anniversary!!! Sometimes just a nice quiet dinner is what the doctor ordered.
I don't blame you for calling your run at 2 miles @Teresa502 . Yes, my jury duty notice says: "Failure to report could result in a contempt charge and a five hundred dollar fine." The price for the race doesn't increase again until 1 Oct, so I'll at least wait until after the orientation and see what they say about vacations. If asked, I'll tell them I have a vacation planned then and see what they say.
Those are the best runs @Laurz9191 .
Nice running @Mari33a . I'm sure Dakota was glad you came back and got him.
Great run @tarun_yadavA . I won't know anything else about jury duty until I show up for orientation on the 3rd of Sept, so a couple more weeks. I figured you had written the book "Can't Hurt Me," since @laurz9191 said "at the end of my run the chapter was about the author running a 100mile race with zero training and conditioning." Sounds like something you would do.
@yirara Great run and I'm glad you have figured out how to run with your muscle issues.
@AmunahSki Sounds like a great week. You did great to get out and do your long run on Sunday after camping for 3 days with the grandkids.
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1 Aug - Walked 1.00 miles - Ran 0.00 miles - Treadmill
2 Aug - Walked 2.00 miles - Ran 0.00 miles - Driveway wun
3 Aug - Walked 1.00 miles - Ran 3.41 miles - Treadmill - Push Mowed 20m22s
4 Aug - Walked 1.00 miles - Ran 0.00 miles - Treadmill
5 Aug - Walked 1.37 miles - Ran 1.13 miles - Driveway laps
6 Aug - Walked 1.25 miles - Ran 1.25 miles - Treadmill - Gym 29m06s
7 Aug - Walked 2.50 miles - Ran 0.00 miles - Mowed 1h30m12s
8 Aug - Walked 1.25 miles - Ran 0.00 miles - Tennis 2h8m26s
9 Aug - Walked 1.25 miles - Ran 0.00 miles - Gym 37m44s
10 Aug - Walked 1.25 miles - Ran 0.00 miles - Driveway - Mowed 1h57m22s
11 Aug - Walked 1.25 miles - Ran 0.00 miles
12 Aug - Walked 2.34 miles - Ran 0.00 miles - Driveway - Gym 30m47s - Mowed 1h7m20s
13 Aug - Walked 1.55 miles - Ran 1.55 miles - Driveway - Mowed 14m55s
14 Aug - Walked 2.35 miles - Ran 0.00 miles - Driveway - Gym 28m32s - Mowed 1h12m
15 Aug - Walked 2.35 miles - Ran 0.00 miles - Driveway drill workout - Mowed 1h5m35s
16 Aug - Walked 1.50 miles - Ran 0.00 miles - Treadmill at the gym - Other gym workout 26m26s
17 Aug - Walked 0.61 miles - Ran 2.99 miles - Treadmill - Planned long run
18 Aug - Walked 2.00 miles - Ran 0.00 miles - Driveway laps - Tennis 1h8m18s
19 Aug - Walked 0.75 miles - Ran 2.25 miles - Driveway laps - Gym 36m4s
41.15/60.00 goal
I went to the gym this morning. When I got there a bunch of police cars were leaving and I saw a couple of officers on the other side of the road. I missed the excitement. Those there said that the man that lives in the house right beside of the gym had sped across the hill and squealed his tires to back into his driveway and rush out and into his house. Within 2 min, police cars were there from all directions and they surrounded his house and arrested him. No one there knows what he had done and I haven't been able to find out anywhere on-line. I think I'm glad I was a little late this morning.
After I got home, I rested a bit and then went out for a driveway run. My plan is only 3 days a week (I think it will be Tues, Thurs, and Sat). I walked 0.35 miles and then did a run/walk of 1/1 min for a total of 1.25 miles, then walked 0.4 miles. The first 1.04 miles of running I was going pretty much as fast as I could without sprinting, then walked a min. The next 1.21 miles, I slowed the run so I wasn't pushing it at all. The fast 1.04 miles was at an avg pace of 12:38 min/mile. The second slower run was at a 13:32 min/mile pace. Since some of that was uphill, I'm okay with that pace. Overall Avg HR was 149 with a max of 170 bpm.
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Hello everyone,
Where to start, first thanks for thinking of me, it's touching. Long story short I'm okay.
Reading about @shanaber really sucked. Coming on here last year she reached out and I felt a Southern California kinship and appreciated her support. Who knows what's going with her, all I can do is hope for the best.
About six months ago I was diagnosed with my first small skin cancer. I've been prepping for it for twenty years, after having my childhood of getting scorched at the beach all year. I'm a regular at dermatology. Skin cancer is often extremely treatable. A small bit on my shoulder was removed and tested. Confirmed as my first skin cancer. Then they do a second larger procedure to take out more and to confirm it is gone. They got it all.
Just prior to that shoulder surgery I had been on a happy and pretty good yoga run, then with a big shoulder incision I stopped. Eight weeks of recovery later I just didn't have the urge to go back to a practice. Now six months without yoga and it's like I'm disconnected completely from it.
I recently did my running streak goal for about 85 days and that was uplifting and got me back some confidence and direction.
After a year of waiting in a bureaucratic line, two months ago my hospital gave me a starter Wegovy prescription for obesity. There I am doing my little runs, making some progress, getting this miracle drug, and all is clicking along.
I had gone back to dermatology and a different bit on my head was removed. The day @shanaber wrote her goodbye, the hospital called and confirmed it was a skin cancer and am scheduled to go in for the second bigger procedure where they take more out to confirm it's all gone.
Of course I have some trepidation, but mainly I know skin cancer if caught early (like mine) is extremely treatable. It's deflating, and a little exhausting.
I'm okay. Lot's of stuff is good. Yoga, running, (perhaps swimming) and not being obese all still keep me inspired and a bit motivated. Occasionally this stuff beats me down a bit, though I'm not completely defeated. With that back to running. Thanks again everyone.
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August Goal: 130 Miles
8/1: 3.53 miles
8/2: 6.05 miles
8/4: 13.16 miles
8/5: 3.13 miles
8/6: 6.02 miles
8/7: 6.05 miles
8/8: 3.55 miles
8/9: 6.02 miles
8/11: 10.10 miles
8/12: 3.52 miles
8/13: 6.06 miles
8/14: 3.16 miles
8/15: 6.02 miles
8/16: 2.02 miles
8/18: 10.02 miles
8/19: 3.15 miles
91.57/130 miles completed for August
I ran 3 miles today. It was 84° when I started and it was already 90° when I finished. I played zombies run and turned the chases on, so it was kind of like a fartlek run. It was fun, but it makes me remember why I started running before work. It's just too hot to run later.
@chris_in_cal Thanks for checking in. I'm glad you are ok, but sorry you are going through this. Hopefully they got it all. 7 -
@chris_in_cal ohhhh man 😭
So so sorry to read all that.1 -
Morning all.
Got in 7.56M at 09"56 pace.
Youngest turns 10 today. So there will be unhealthy eating today.
Restaurant (something rice related... Kid loves rice (well except risotto)) and then a giant ice-cream cookie sandwich!
@kgirlhart happy (belated) 34!5 -
@chris_in_cal very sorry to hear you're having to go through that, but glad they caught it early. Keep being positive and having good thoughts!
Happy birthday to little @tarun_yadavA 🎂🥳4 -
@quilteryoyo 4 months is a long time to be on call for a jury! Here if you get a summons you go to the website and select your appearance date from what’s available, usually 4-6 weeks is visible on the calendar at once. You call the night before to see if they need you to appear but that only lasts a week I think. My husband is the only person I have known that wasn’t asked to appear. Lucky dog. I have only been summoned once when I was eligible (not a student, no young kid, etc) and ended up on a trial that lasted a week.
Sounds like @tarun_yadavA: “Well, I didn’t have plans this weekend so I went for a 100 mile run. Took 1 gel at the halfway point.”I was listening to an autobiographical audiobook called “Can’t Hurt Me” and at the end of my run the chapter was about the author running a 100mile race with zero training and conditioning
@chris_in_cal Glad to see you back. It’s so hard to not let things get you down when it feels like nothing is going your way but from what I know of you I predict you will dust yourself off and get back to it.
Sorry to hear about the skin cancers. My husband has gone through that a few times and it is stressful! So far I have dodged that bullet. I guess I have to credit my mom for insisting we wear sunscreen. She and my dad grew up in the no sunscreen time and put baby oil on their very fair skin in attempts to tan and my dad spent large amounts of his time outside. Both of them and all of my brothers (who never wore sunscreen despite my mom) have had some sort of skin cancer. So far, nothing major or anything that has spread thankfully but it’s a long road of surveillance and waiting for the next one, which I imagine is tiresome. I’ve had several burns over the years but compared to my siblings, mine were few and far between.5 -
August 2 – 4.82 miles
August 3 – 3.01 miles
August 6 – 5.49 miles
August 7 – 5.06 miles
August 9 – 6.01 miles
August 10 – 3.12 miles
August 12 – 5.12 miles
August 14 – 5.23 miles
August 15 – 5.07 miles
August 16 – 10.04 miles
August 19 – 2.19 miles
August 20 – 5.03 miles
Total 60.19 miles/60 miles
My friend had car trouble and was unable to join me this morning so I ran laps around our corporate office campus. Boring but it got it done.
Happy Birthday to your son @tarun_yadavA!
Thanks for checking in @chris_in_cal. Sorry about the skin cancers but so glad you are going to the dermatologist and they are keeping on top of it.
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Hey @chris_in_cal! We’ll all keep positive vibes going your way… Sounds like you’re doing the right thing staying on top of it with the dermatologist- so that’s great!
We get into our 60s+ and it’s a matter of maintaining our doctor visits. I just had my boobs squashed with cold metal book ends and had to wait for the results, held breath, then released, results were yesterday and all’s ok. Coincidentally, I too scheduled my dermatologist appointment just a couple of weeks ago for next Wednesday morning for my skin check. We too grew up tanning intentionally back in the day. We’d turn the radio on and the DJ would tell us to flip over every 30 minutes as we listened to music.
I still think of @shanaber literally everyday and keep her in my prayers.
@chris_in_cal you’ll be in my prayers as well.
As we all know cancer sucks…
Stay strong!! Like you said it got caught early, so trust it’ll be fine. ((hugs))
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Aug total: 67/113 miles
YTD: 628.5/1200 miles
8/3: 8.1 miles
8/4: 2.8 miles
8/5: 3.9 miles
8/7: 3 miles
8/9: 6.6 miles
8/10: 8 miles
8/12: 3.3 miles
8/13: 3 miles
8/15: 7.1 miles
8/16: 4.5 miles
8/17: 9.1 miles
8/20: 6.6 miles
Gross, gross, gross. We have a slight break in the heat coming in a couple of days. Mid 90’s with lows in the mid 70’s will feel pretty decent after this week off 100’s. I’m heading to the hill country house at the end of this week and the weather there is downright lovely. Lows at 71-72!! That’s going to feel soooo nice!
I took a little fall today because I was dragging my feet. I wasn’t going fast and I managed to veer towards the grass. Didn’t take any skin off really, just a little banged up. I then spent the rest of my run focusing on my knee lift. Didn’t find any raw bits in the shower, so that’s good.7 -
Got in a 5K this morning. 😀4
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@chris_in_cal It's really good to hear from you! I’m glad you posted but sorry to hear you are going through so much. I’m sending lots of positive vibes your way and hoping the treatments will be over soon. You are doing what you can to get healthy in every way possible! I hope to see you posting run again soon!
@martaindale Running a 100 miler with no prep. does kind of seem like something @tarun_yadavA might do on a whim. But, as you can imagine, it didn’t go so smoothly for the author of my book, so I can’t recommend even daring him to do it .
Today I did a run with 15x 1 minute intervals and 25 min warm up and cool down. It went really well and I can feel my body improving the more this training block continues. I ran 13.7km.
184.1/270km for August.
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Yes @martaindale I too am waiting on the 'cold' front. Hoping it will be here by Thursday morning when I have to do speed intervals.
Until then... have been doing the training plan easy runs on the TM.
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@chris_in_cal I'm sorry that you are having to go through that. I am glad that you knew enough to keep on top of it and it got caught early. I can see how it could beat you down. You are doing great though, on a lot of levels. I'm glad you checked in with us and I'm sure you'll get back to running when you are able.
Sounds like a fun, HOT run @kgirlhart !
Great running @tarun_yadavA ! Happiest of birthdays to your son!
@martaindale That sounds like a more reasonable way to do jury duty.
Nice solo running @Teresa502 . I hope your friend got her car fixed. Those things can be so frustrating.
@martaindale I'm glad your fall wasn't any worse. You are doing so good to get out in that heat. I know you are going to enjoy cooler temperatures. Not to brag, but we're supposed to have a record low tomorrow - 52F (11.1C)! That's really cool for August.
Nice running @laurz9191.
5 -
1 Aug - Walked 1.00 miles - Ran 0.00 miles - Treadmill
2 Aug - Walked 2.00 miles - Ran 0.00 miles - Driveway wun
3 Aug - Walked 1.00 miles - Ran 3.41 miles - Treadmill - Push Mowed 20m22s
4 Aug - Walked 1.00 miles - Ran 0.00 miles - Treadmill
5 Aug - Walked 1.37 miles - Ran 1.13 miles - Driveway laps
6 Aug - Walked 1.25 miles - Ran 1.25 miles - Treadmill - Gym 29m06s
7 Aug - Walked 2.50 miles - Ran 0.00 miles - Mowed 1h30m12s
8 Aug - Walked 1.25 miles - Ran 0.00 miles - Tennis 2h8m26s
9 Aug - Walked 1.25 miles - Ran 0.00 miles - Gym 37m44s
10 Aug - Walked 1.25 miles - Ran 0.00 miles - Driveway - Mowed 1h57m22s
11 Aug - Walked 1.25 miles - Ran 0.00 miles
12 Aug - Walked 2.34 miles - Ran 0.00 miles - Driveway - Gym 30m47s - Mowed 1h7m20s
13 Aug - Walked 1.55 miles - Ran 1.55 miles - Driveway - Mowed 14m55s
14 Aug - Walked 2.35 miles - Ran 0.00 miles - Driveway - Gym 28m32s - Mowed 1h12m
15 Aug - Walked 2.35 miles - Ran 0.00 miles - Driveway drill workout - Mowed 1h5m35s
16 Aug - Walked 1.50 miles - Ran 0.00 miles - Treadmill at the gym - Other gym workout 26m26s
17 Aug - Walked 0.61 miles - Ran 2.99 miles - Treadmill - Planned long run
18 Aug - Walked 2.00 miles - Ran 0.00 miles - Driveway laps - Tennis 1h8m18s
19 Aug - Walked 0.75 miles - Ran 2.25 miles - Driveway laps - Gym 36m4s
20 Aug - Walked 0.59 miles - Ran 2.16 miles - Around town during work break
43.90/60.00 goal
I worked all day today, so did my planned drill workout during my lunch break. Garmin says that two of my cadence drills (30 sec each) were at a 8:45 and 8:42 min/mile pace. Not sure I believe that because it didn't feel like I was running that fast and could have gone more than 30 sec. I did a 5 min warm up, 1/1 min run/walk (slow) for 5 min, drills, 1/1 min run/walk (slow) until I got to 2 miles total, then walked 0.25 miles. The runs and drills had an average pace of 12:44 min/mile. For the entire workout, my Avg HR was 150 with a max of 166 bpm. I was pleased with it.
For a day with a full moon, the kids were pretty well behaved.
6 -
August Goal: 130 Miles
8/1: 3.53 miles
8/2: 6.05 miles
8/4: 13.16 miles
8/5: 3.13 miles
8/6: 6.02 miles
8/7: 6.05 miles
8/8: 3.55 miles
8/9: 6.02 miles
8/11: 10.10 miles
8/12: 3.52 miles
8/13: 6.06 miles
8/14: 3.16 miles
8/15: 6.02 miles
8/16: 2.02 miles
8/18: 10.02 miles
8/19: 3.15 miles
8/20: 3.15 miles
94.72/130 miles completed for August
Another 5K this morning. It is too hot to run much further when you don't get out until after 8:30 am. It was 86° at the start and 38 minutes later it was alredy 92°. I guess I shouldn't complain. We hit 110° today. Tomorrow I will be back to work, so I am planning to get up early and run before the sun is up.
Happy Birthday to your son @tarun_yadavA!
Glad your kids were good @quilteryoyo . My sister works at a pre-k thru 2nd grade elementary school. She got bit by a child yesterday. 5 -
Sorry to hear your news @chris_in_cal, wishing you all the best.
I’m off to have a tooth implant tomorrow morning so no running for me. Hopefully it won’t have me out for more than a day or two.
Today was a bust. Just couldn’t be bothered. Got three of the planned five kilometres in. Garmin tells me I’m productive and gave me back the VO2 max point it docked me yesterday 😂7 -
Morning all.
Got in 5.75M at 09"24.
Thanks everyone for the kind wishes! He had a great day!
No, Dad did not get him a bottle of something! Haha.
Doesn't like birthday cakes much, so had a sticky toffee pudding with a candle at lunch
With his favourite food at dinner. Biryani!
@ContraryMaryMary hope tooth goes well.7 -
02/08 4.08 miles
09/08 4.07 miles
12/08 4.05 miles
13/08 4.07 miles
14/08 5.37 miles (1.19 benchmark run in morning & 4.18 usual evening run)
15/08 3.55 miles
17/08 4.51 miles
21/08 3.25 miles
32.95/50 miles
@chris_in_cal I'm really sad to hear what you are going through. You are doing all the right things so keep your chin up and keep fighting.
We have the tail end of some tropical storm passing over so couldn't get out for a run yesterday evening as was just too windy and wet. Today is still raining but the wind has eased a little so I braved it. The plan said 3 easy miles. It's to continue on the same until at least Sunday so it will be interesting to see how this week goes. The forecast is giving a few drier spells in the mornings so will have to grab them and RUN.5 -
01.08 4.0km 33min 8:11/km - slow
02.08 6.1km 50min 8:15/km - slow
03.08 strength
04.08 5.5km 45min 8:07/km - faster
05.08 5.0km 39min 7:49/km - fast
07.08 6.1km 50min 8:16/km - slow, 10min fast
08.08 5.0km 40min 8:03/km
10.08 5.3km 41min 7:40/km - 3x5min fast,1x2min fast
11.08 3.0km 24min 7:56/km - 9 stride repeats
12.08 3.0km 23min 7:37/km - fast
14.08 6.1km 50min 8:13/km - slow
15.08 7.1km 60min 8:31/km - very slow
17.08 5.6km 43min 7:46/km - 8, 5, 7min fast intervals
19.08 4.1km 30min 7:24/km - 8x 1min intervals
21.08 5.2km 40min 7:44/km
total 70.98km
Good run!7
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