July Recap – August Projections & W17D3 Run

In This Blog:

  • July Recap
  • August Projections
  • Week 17 Day 3
  • Weekly Weigh-Ins
  • Spinning Guitar Pick Medal

Overall, this was a very good month for training.  I had 16 running workouts in July compared to 17, 20 & 18 running workouts in April, May & June respectively But, I did have two biking workouts including the Tour de Donut which was 35 miles.  In terms of my training averages ….

Average Stats 2014-07-31

  • Total Miles increased about 50%
  • Average Distance increased almost 100%
  • Average Duration increased over 100%
  • Fastest Mile Average increased about 3%

It’s nice I was able to double my distance and duration while maintaining my average speed & pace.

I’ll have 4 full weeks of training in August, Weeks 18 through 21 of my program.  The mileage will increase by 2, 3, 3, 1 miles in each of those weeks over my last week in July which doesn’t seem too bad – quite reasonable and certainly within the 10% rule (not adding more than 10% per week to the weekly mileage)

However … there is a rather daunting 140 mile total scheduled for August.  I’ll really need to take this one day at a time.  After all, it still is only 4 days per week that I’ll be training and the Saturday Long Runs will be the only new training distances for me.

August Travel – I’ll be out of state for weeks 19, 20 & 21 of training.  The short & medium runs will take 1-2 hours but, these long runs of 16 & 17 miles have me a bit concerned.  I catch a break in Davenport because it looks like board reviews will be taking place while school is in session so those reviews will be 5-11 p.m. through the weekdays and I can move my 16 mile run from Sat to Friday since the weekend review sessions are always 9-6 p.m.

Overland Park, Kansas is a little different since all the days are basically of the 9 a.m. -6 p.m. variety so I’m thinking of breaking up my 16 mile run scheduled for the 23rd into 8 miles on Friday and 8 miles on Saturday.  Even 8 miles is going to take me the better part of 2 hours so maybe I’ll have to get out the door and hit the road by 5:30ish a.m. on Fri & Sat.  I know from experience that I’m dead after 9 hours of reviews and if I hit the runs in the morning it might help me to pay better attention during my board reviews.

Chesterfield, Missouri – I’ll be commuting each day to Chesterfield but that also adds about an hour each way so the 9-6 review shifts are more like 8 to 7 p.m.  I think I might split things up like I’m planning in Overland Park, KS and break up my 17 mile run scheduled for 8/30 and do half early morning Friday and the other half early morning Saturday.

I guess I’ve done harder things.  Sept 6th is an 18 mile run which is being replaced by a 50 mile bike ride and the following Saturday is my Part III Boards Exam ….I have 20 miles scheduled for that day.  That’s over 4 hours and probably closer to 5 hours on my feet.

Weeks 24, 25, 26 & 27 are blank …they don’t exist because my training program is only for 26 weeks and the final 3 weeks are for tapering.  On my spreadsheet I simply have myself repeating Weeks 22 & 23  twice to fill in those 4 weeks.   I’ll know better when the time gets closer as to what might be best.

Week 17 Day 3 – 4 miles
This was a heck of a run.  It’s the 4th time in the past 2 weeks that I’ve covered 4 miles in training and those first two times had exactly the same time of 56:52.  I was 16 seconds slower on my third attempt but tonight, I had to get my 4 miles in after karate so, it was a late night run BUT I finished the darn thing in 53:16!  That was 3 min 32 seconds Faster than my previous last two attempts.  I had a 13:16 average pace and …keep in mind, I’m a 260 lb man so, my legs are hauling some weight around with them.  Anyway, that was my best training pace ever for any distance over 2 miles.  Back on June 9th I had the same pace with a 2 mile run.  I’m guessing the hour and a half karate I did before hand was a good warm up 🙂

Well, I’m tired and need to get to bed – I’ll hit the Weekly Weigh-In and Spinning Guitar pick medals some other time.  In short – I weighed 261 this week so, I’m basically the same weight as I was the week after my 12 week weight loss contest ended back in April.  I signed up for a 5k on October 18th which is the day before the St Louis Rock and Roll Half Marathon but …by doing both there is a really sweet looking medal with a Spinning Guitar pick I can earn.

Other than that I might preview a 5 mile run i have coming up this Sat over in Washington, MO.


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