July Scorecard – Monthly Check-In

For the month of July, I had set really ONE goal…make all of my runs. I took away the gym workouts in an effort to bring back some consistency. So, let’s take a look at the training plan for July…

Week Ending Tuesday (W1) Thursday (W2) Saturday (W3) Sunday (*W4*)
July 3, 2016 3 Miles 3 Miles N/A 4 Miles
July 10, 2016 3 Miles 3 Miles 11 Miles N/A
July 17, 2016 3 Miles 3 Miles 13 Miles N/A
July 24, 2016 4 Miles 4 Miles 4 Miles N/A
July 31, 2016 4 Miles 4 Miles 5 Miles N/A

So, there were a total of 15 runs that I had on the plan. Now, the first two runs were in the month of June. But, let’s look back anyways….

062816 Run

On 6/28/16, I finished 3 miles in 35:25 for an 11:48 average pace per mile.

063016 Run

On 06/30/16,  closed out June with another 3 miles. This time, I finished in 35:45 for a 11:54 per mile average pace.


On July 5th, I finished 3 miles in 36:46 for a 12:12 per mile average pace.


On July 6th, I finished 3 miles in 35:57 for a 11:58 per mile average pace. It was awesome to be back under the 12 minute per mile average!


On July 9th, I finished out my pre-Avengers training cycle by running 11 miles at Santa Monica Beach. I finished 11 miles in…


It was a hard run to finish, but one that gave me tons of confidence as I entered Avengers training.


On July 12th, I began the Avengers Super Heroes Half Marathon training with 4 miles in 50:02 for a 12:29 per mile average pace.


On July 14th, I ran 4 miles in 49:19 for a 12:18 per mile average pace…getting faster!


On July 16th, I finished week 1 of Avengers training with 3 miles in 37:04 for a 12:21 per mile average pace. The run was a bit disappointing. But, I got in the miles on the calendar!


On July 19th, I kicked off week 2 of Avengers training with 4 miles in 49:06 for a 12:16 per mile average pace…faster than the July 14th!


On July 23rd, poor air quality pushed me indoors for 4 miles on the treadmill. I finished in 48:26 for a 12:05 per mile average pace.


On July 24th, I was back on the treadmill. This time, I started off with 4 x 400 and then run 30, walk 60 seconds to finish 4 miles. My final time was 46:30 for a 11:36 per mile average pace. I’m not sure how to look at this run. why?


Things didn’t quite sync up with the treadmill.


This past Tuesday, I ran 4 miles in 48:32 for a 12:07 per mile pace.


Then, on Thursday, technological failures allow me to capture the entire run. All I got captures was the first 1.32 miles. I finished 4.02 miles total in 48:46 for a 12:07 per mile average pace. This is my best guess since I lost the last 2.70 miles when I accidentally deleted them.


This past Sunday, July 31st, I finished 6 miles in 1:20:10 for a 13:21 per mile average pace. I know the plan called for 5 miles. However, I don’t have a good 5 mile route to run. So, I added one mile.

So, for the month, I did pretty amazing! Almost perfect. I finished 14 out of the 15 runs on the calendar! My finish times were a bit of a roller coaster. I wish I would have ended the month with a better 6 mile run. However, I’m off to a great start and met my goal. I’d give myself an A for the month.

Lessons Learned

This month was a great month for my running! I feel like I’ve made the transition from newbie daddy runner to just a runner. I’ve realized that I can push myself and chase after running goals again! It feels good to be chasing a half marathon PR! I’ve also learned the value of flexibility and determination. This month, I was very motivated to get in all of my runs. After missing my only run of the month on July 2nd (a 4 mile run), I was able to buckle down and hit all three runs each week! Also, since I added that mile on Sunday, I finished the month with 3 less miles than I had on my  plan. Not a bad start!


For August, I want to build upon the success of July. I want to continue to make all 3 training runs for the week again. Additionally, I’d like to finish at least 2 gym workouts for the month. It would be great to get more. However, as I look over the month, I realize that getting 2 might be a bit of a challenge. This month, Brooke and I will celebrate 7 years of marriage (August 8th), Brooke’s Birthday (August 21st), and my birthday (August 28th). So, getting in 2 gym workouts would be quite an accomplishment.


Part of hitting all of my runs is getting to the track this month for some speed training. I have a 4 x 400 workout this Saturday and a 6 x 400 workout two weeks later. I’m not sure how to set my goals for these workouts just yet. Right now, I’d like to be able to run 4, 400’s in 2 minutes, 35 seconds in one training run. So, that could come this week. Or, it could be that I run 4 of the 6 400’s in that time in the second one. I’m going to work really hard on this and see how it goes. So, if I can get 4 400’s in 2 minutes, 35 seconds, it would be extra credit.

How did you do in July with your workouts? What are your August goals?

Tagged with: , , , , , , , ,
Posted in Uncategorized

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

My Next Race
Hollywood 5KApril 8th, 2018
3 months to go.
Contact Me
If you have any questions and would like to contact me directly, please send an email to whyirundisney@gmail.com.

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 847 other followers

Follow me on Twitter
Join the Team #runDisney Facebook Group!
ambassador button
I love this Facebook group! There are so many awesome members. Click on the link and join if you have a love of runDisney races! It's also an excellent resource on running in general. There are members from all over the world. You might even find someone who lives near you!
Official PR’s
5K - 32:46 - 2012 Pasadena 5K

10K - 1:15:42 - 2013 Pasadena 10K

Half Marathon - 2:43:25 - 2013 Rock n Roll Los Angeles Half Marathon

Full Marathon - 6:21:46 - 2014 Walt Disney World Marathon
%d bloggers like this: