July 2013 Training goals

Jwolf · Postby **Jwolf** » Mon Jul 01, 2013 9:23 am

A new month, let's get started!

I have one more triathlon planned for July 28. The plan will be:

10-12 swims, 45-60 min each
8 bikes (at least)
About 20 runs, aiming for about 180k

marymac442 · Postby **marymac442** » Mon Jul 01, 2013 10:00 am

I'm going to have a similar month to Jen - my Tri is on Aug 4:

17 runs - approx 170 km (remind me never to try to train for a marathon and Oly tri at the same time again!!)
10 - 12 swims of 45 - 60 min
10 - 12 bike - approx 300 km or so

VDoT · Postby **VDoT** » Mon Jul 01, 2013 5:11 pm

July is all about running for me, Powderface 42 trail marathon next weekend (unfortunately the race can not be held on the original course due to road, bridge, and trail washouts from the flood) however it will still be a trail marathon on the Canmore Nordic Center.

July should be around 400k and then the taper starts for Ironlegs 80k! (which too will not be on the original course - TBD)

orleansrunner1962 · Postby **orleansrunner1962** » Mon Jul 01, 2013 7:33 pm

There should be around 190 km of running as I build up the marathon training....

Likely 8-10 swims (an hour each)

Likely 6 - 8 bike rides (around 240 km)

RobW · Postby **RobW** » Tue Jul 02, 2013 10:30 pm

July looks to be around 350 km. Mostly all mid-teen mileage. I'm thinking about joining a local running group (not RR) for their long runs on Saturday. That would mean shifting the plan back one day to be inline with them. I'll drop in once or twice to see what they're like before I commit the shift.

purdy65 · Postby **purdy65** » Wed Jul 03, 2013 9:31 am

Marathon build up continues. My only goal is to continue to build the long run distance. The rest seems to be working out - just hoping to get a bit faster!

HCcD · Postby **HCcD** » Wed Jul 03, 2013 9:36 am

After taking the past several months off from any sort of structured training, time to start back logging my workouts, as I rebuild my fitness back to a marathon distance for Hamilton in November, then moving forward to Dopey Challenge in January ... Still only at about 85% recovered from my foot injury, so Hamilton will be my first marathon in 18 months, since my last one in Ottawa in 2012 ... No real expecations other than to complete the training cycle and injury-free ....

Will plan to continue regular strength / resistance workouts, as well as adding cyling workouts (outside and indoors on the computrainer) as I have a couple of Sprint Duathlons scheduled for August ... Will see how that progresses, as I have not been able get my sorry @$$ out on the bike this summer, for various reason ... the weather has not helped, nor my p-t job, as well ... Will have to figure out what my priorities are and allocate the necessary time and energy, accordingly ...

grimskot · Postby **grimskot** » Wed Jul 03, 2013 12:55 pm

Running: 173 km
Biking: 90 km
Yoga: 4 or 5 classes
Walking: tons

Weight: 20 lbs down year-to-date
And most importantly... no injuries

Have 2 weeks stay-cation planned for end of July. There will be lots of walking w/V in &around scheduled runs. Plus I plan to do a big bike ride somewhere in there. Last year, it was 50 km bike from Birds Hill Park to St Vital along the Duff Roblin Parkway.

RobW · Postby **RobW** » Tue Jul 30, 2013 10:46 pm

RobW wrote:July looks to be around 350 km. Mostly all mid-teen mileage. I'm thinking about joining a local running group (not RR) for their long runs on Saturday. That would mean shifting the plan back one day to be inline with them. I'll drop in once or twice to see what they're like before I commit the shift.

Tomorrow is rest day so last run of the month was today and finished it off with a nice workout. I hit the mileage goal and also did a short brick workout (20k bike/3k run) earlier this month with thoughts of doing a Duathlon (last Sunday) for fun. I wasn’t really planning on training for it but I haven’t been on the bike in forever so I wanted to at least ride the distance and get a feel for the run afterwards. I ended up scrapping the idea since doing a race I’m not training for didn't make much sense. Overall very happy with how things have been going so no point disrupting it with racing something different.

Going to the local running club never happened but was low priority.

ratherawkward · Postby **ratherawkward** » Wed Jul 31, 2013 7:31 am

Between birthdays (the little guy's and mine) at the beginning of the month and the heatwave in the middle, July was a bit of a bust, mileage-wise. 91.5km in total - less than half of what I'd planned.

marymac442 · Postby **marymac442** » Wed Jul 31, 2013 8:36 am

Solid month of training:
143 k running
328 k cycling
14k swimming (10 swims)

Running was a bit short of schedule, I guess I missed a few mid week runs but overall good.

Next month will be switching back to just running with a couple of swims.

Jwolf · Postby **Jwolf** » Wed Jul 31, 2013 11:38 am

Jwolf wrote:A new month, let's get started!

I have one more triathlon planned for July 28. The plan will be:

10-12 swims, 45-60 min each
8 bikes (at least)
About 20 runs, aiming for about 180k

Triathlon went well!

My training went almost according to plan, too.

I did:

10 swims, 15k total
7 bikes, 123k total (not really enough, but oh well)
21 runs, 176k

ian · Postby **ian** » Wed Jul 31, 2013 12:04 pm

July: 20 runs, 374K. Probably my best training month in over two years, both in terms of volume and quality.

purdy65 · Postby **purdy65** » Wed Jul 31, 2013 12:18 pm

340K, which is good, but not nearly enough quality in them.

Also some elliptical/cycling/rowing/strength.

orleansrunner1962 · Postby **orleansrunner1962** » Wed Jul 31, 2013 12:30 pm

orleansrunner1962 wrote:There should be around 190 km of running as I build up the marathon training....

Likely 8-10 swims (an hour each)

Likely 6 - 8 bike rides (around 240 km)

Got in 187.5 km of running -- pretty much on target
Got in 11 swims -- happy with that
Only 3 bike rides - 161 km -- need to get out more in August in preparation for our cycling vacation

HCcD · Postby **HCcD** » Thu Aug 01, 2013 8:54 am

Just got in over 186K in July on 18x runs ... Also, got in another 12x bike rides, both inside (computrainer) and outside, as well as regular resistance training workouts at the new Club ... Quite happy with that ...

July ended with:

18x Runs -- 186K / ~19 hours
12x Bike (Indoor and Outdoor) -- 445K / ~ 14.5 hours
Resistance Workouts -- 15x

HCcD · Postby **HCcD** » Thu Aug 01, 2013 8:55 am

purdy65 wrote:340K, which is good, but not nearly enough quality in them.

Also some elliptical/cycling/rowing/strength.

That's it, Lisa? only 340K, 3 months out of Hamilton ?? :shock:

It puts my paltry 186K to shame ... :oops:

Habs4ever · Postby **Habs4ever** » Thu Aug 01, 2013 10:21 am

I finished off with 175k. July and August always see a reduction in my running mileage. This is the highest July I've had since I started keeping track of mileage in 2007.

grimskot · Postby **grimskot** » Sat Aug 03, 2013 5:48 pm

grimskot wrote:Running: 173 km
Biking: 90 km
Yoga: 4 or 5 classes
Walking: tons
Weight: 20 lbs down year-to-date
And most importantly... no injuries

Have 2 weeks stay-cation planned for end of July. There will be lots of walking w/V in &around scheduled runs. Plus I plan to do a big bike ride somewhere in there. Last year, it was 50 km bike from Birds Hill Park to St Vital along the Duff Roblin Parkway.

Running: 18 runs, totalling 187 km
Biking: 6 rides, totalling 143 km, incl. planned big bike ride of 74 km.

Yoga: only 3 classes. Skipped completely during vaykay weeks.
Walking: 1,080-ish minutes
Weight: Backslid wee bit. Enjoyed eating &drinking during vaykay far too much :oops:

And yup, no injuries

MichaelMc · Postby **MichaelMc** » Sun Aug 04, 2013 6:44 am

475km of running in July, but a bit light on the speedwork. Need to step up the intensity for the next couple of months, but I'm healthy and fit so I can't complain. Really wanted to race more, but it seems easier to do the routine than schedule a race.