Source
r/runningclub•
bovan

July Summary and August Challenge 2014

Merging end of month and montly challenge, feel free to evaluate the challenges and what was difficult to accomplish and why

End of month training

code: Week |Workouts| Mileage | Quality1 | Quality2 | Quality3 | Note |

--|--|--|--|--|--|--|

1 | 0 | 0km/miles |q1|q2|q3|note

Stuff of interest:

  • Quality workouts
  • Races
  • Lessons learned / change in training
  • Injuries/Recovery from Injuries
  • Total mileage
  • Cross training
  • Short term goal (within a month or two)
  • Long term goal (3-6 months)
  • Your plan forward

Monthly Challenge

The results after first challenge (July):

WhoPoints
Tweeeked10
deds9
bovan6
Hallkoefficient5

August challenge will be Strength work and strides mostly!

  • Strength work - Planks/Russian twist, Back extension/superman, Squats + whatever you want to do (you can replace exercises with similar if you want).
  • Strides - Just do some strides

These have to be done once for each week starting August 4th

Also:

  • 25 total workouts (cross training, dancing, swimming, hiking, etc)
  • Eat a salad (preferably homemade by yourself!)

Request access here: https://docs.google.com/spreadsheets/d/1e1oK7nnGMzXNVO7G7OoQTxqFQX1TK74Q_VK9mzcDqic/

Also, just run a bit :)

Posted Aug 4, 2014, 8:39 AM UTC

38
bovanOPjust run•

Week |Workouts| Mileage | Quality | Note | --|--|--|--|--|--|--| 27 | 6 | 61km | hills | +20km MTB 28 | 5 | 36km | - | decided to get some rest for my feet, as they haven't healed 29 | 1 | 2km | - | rest week, only 1 short test run 30 | 5 | 43km | hills |cut up my shoes, can run again! 31 | 9 | 85km | doubles | might have run too much, some soreness :D

almost 2 weeks without running, but I sorted out some important stuff about my feet: I have very wide feet (shoes in 2E was still not wide enough) and need to lace them with that in mind, as well as try to find shoes with flexible mesh. Also see a foot doctor of some sorts!

Needless to say some of the challenges went out the window with 2 rest weeks, so when I could run again I just started to introduce doubles to prepare for running to/from work (in a week from now).

4
miglaselite hobby jogger•

Week |Workouts| Mileage | Quality | --|--|--|--|--|--|--| 1 | 3 | 15.2 miles |Roads 2 | 7 | 16 miles | Roads 3 | 5|12.6 miles|Roads 4|4|19.2 miles|Roads 5| 2| 3.9 miles|Roads

Set 5k PR of 19:37 this month. Other than that, not much to report. Only 67 miles this month. Sickness and finals the last week of July cut into my mileage. I am hoping for a much stronger August. I would like to average 25 mpw for August.

4
deds_the_scrubjust a scrub•

Dude, put in more miles and you'll be crushing ANY goal you set for yourself. You have so much potential. Put in the work and let it show.

1
miglaselite hobby jogger•

Thanks, deds. I am trying to get in more miles, but it's tough. I do feel that I'm improving though. Can't wait until October.

1
ddboline•
WeekWorkoutsMileageQuality1Quality2Quality3Note
1662 miles22 mi Trail Run15 km Hill Run5k race / 4mi raceBelmont Lake 5k 20:16 / Bellmore 4mi 26:18
2665 miles20 mi Road Run15 km Hill Run2 5k racesBethpage 5k 20:37 / Thunder Run 5k 21:28
3548 miles15 mi Trail Run15 km Hill Run4mi RaceCystic Fibrosis 4mi 26:15
4666 miles26 mi Appalachian Trail Run15km Hill Run5k raceCaumsett 5k 20:09

Increased weekly mileage to ~60 mpw, maintained the same schedule of small races as speed work. Bumped up each week's longest run to ~20 miles, and got in a preview of the Appalachian Trail section of the JFK 50 miler. Early this coming month is the Wildcat Ridge 50k.

3
deds_the_scrubjust a scrub•

You are crushing it. Very impressed with your training.

1
deds_the_scrubjust a scrub•

Week |Workouts| Mileage | Quality | Note | --|--|--|--|--|--|--| 27 | 6 | 42.3 mi | 4 mi tempo | Hills all the time. 28 | 5 | 33.9 mi | 4 mi hilly tempo, 5k race| 20:45.11 for the 5k 29 | 6 | 41.4 mi | 26 min tempo | Hot in AZ. 30 | 6 | 42.9 mi | 5 mi tempo during long @ 7:30 pace | 31 | 7 | 41.1 mi | 2x2mi tempo | 14.9 mi cross training.

Total: July: 175.8 mi

July was a very good start to my half marathon training. It got me running consistently and up to mileage. Michigan is so much nicer to run in than Arizona. It's a mixed bag in terms of weather, but they're all runnable.

The 5k race sorta got me down, but I was tired and sore going in. It was also a bit warm. But like bovan has said in the past, the summer is not a time to PR. It's a time to train to PR in the fall/winter.

July Challenge
The July challenge really helped me focus on areas that I haven't really thought about before (elevation, cross training). It helped though going up 200+ ft at the start of every run. I doubt I could have completed the challenge if I was back home. I'll have to look to continue getting in some elevation gains in my runs. Looking forward to crushing the August challenges.

Cross Training
I started cross training at the end of the month doing a very easy 55 min on the cycling trainer. I don't know if this is helping, but I plan on continuing it.

I've also been walking quite a bit at work. Just under 2 miles a day. I have no idea what this does for me. But at least it gets me off my butt.

Short term Goal
Half marathon training is my life until November. I'm doing a modified Pfitzinger's 30-50 mi half plan (adding 10 mpw). Week 1 went very well. Hit my mileage and added in cross training. Really looking forward for the cool fall/winter weather.

2
miglaselite hobby jogger•

Nice job, deds. Keep it up with the training. I envy your ability to get in the miles.

1