Not-so-fast-running-blog

Race #1 - 2019

• 1 mi - 8:25 / 2 mi - 8:07 / 3 mi - 7:57
• Overall Average Pace: 8:03
• I had A LOT of nerves prior to the race. I probably needed to warm-up just a little longer. My calves were pretty tight for the first mile.
• Overall, I am pleased with my time. I'll admit that I was a little disappointed when I was able to see the finish clock. I really, really wanted to be under 25:00.
   

Workout: Recovery Run (goal pace is 10:22)

• Warm-up / 1 mi / 11:02
• Recovery run / 6.06 mi / 9:48
• Cool-down / 1 mi / 9:04

Workout: Long run (targeted pace - 12:33)

• 2 mi - 11:20
• 4 mi - 11:36
• 6 mi - 10:35
• 8 mi - 11:23 (I was a little distracted running through the main streets of town. I did a bit of window shopping)
• 10 mi - 10:49
• 12 mi - 10:32
• 14 mi - 10:39
• 16 mi - 10:50 (I ran two additional miles because I feel that my weekly mileage is too low)

It was a chilly, slick morning. It took me two hours to get out of the house. I really did not want to run, but it was a pleasant, productive time with my thoughts!

Workout: Recovery Run (targeted pace 10:22)

• Warm-up / 1 mi / 11:39
• Recovery / 6.02 mi / 9:59
• Cool-down / 1.03 mi / 9:05

Cross-Training:

• 45 minutes spinning
• 20 minutes weight lifting

Workout: Recovery run (treadmill)

• Warm-up / 1 mi / 10:30
• Recovery / 5 mi / 9:40
• Cool-down / .67 mi / 10:00

I woke up at 2 AM and was unable to fall back asleep. I had hoped that the run would help me feel better. The entire run felt strained. I almost fell off the treadmill at mile 3 because my footing was so awkward and off. I hung in there. Tomorrow is a new day!

Cross-training:

• 20 minutes of weights
• 45 minutes of spinning

Workout: 6 mile recovery run (recommended pace 10:32)

• Warm-up / 1 mi / 10:32
• 6 mi / 10:02
• Cool-down / 1 mi / 9:50

Workout: Long Run (18 miles)

I was forced to run on the treadmill due to a snowstorm over night. I marked my mileage on my phone since I could only run around 6 miles before the treadmill stopped. Somewhere during my boredom, I lost track of my mileage. I ran an extra 4 miles!

In retrospect, I am glad for the added miles. I've been concerned that my weekly mileage is too low for my upcoming race.

Workout: Tempo Run (treadmill)

• Warm-up / 2 mi / 11:00
• Tempo / 2 mi / 8:02
• Cool-down / 2.02 / 10:00

Cross-training:

• 20 minutes of weights

Cross-Training:

• 20 minutes of weights
• 45 minutes of spinning

Workout: Tempo Run on treadmill - there is still a lot of snow/ice on the roads and sidewalks

• Warm-up / 2 mi / 11:55
• Tempo Run / 2 mi / 8:03
• Conversation Pace/ 1 mi / 9:00
• Cool-down / 1.29 mi / 9:06

Cross-Training:

• 20 minutes of weights
• 45 minutes of spinning

Workout: Tempo Run on the treadmill

• Warm-up / 1 mi / 11:56
• 2 mi / 10:58
• Tempo / 3 mi / 8:03
• Tempo / 4 mi / 8;03
• Conversation Pace / 5 mi / 9:20
• Cool-down / 6.21 mi / 9:34

Workout: Long run (treadmill)

• Long run / 12:00 pace
• Conversation Pace / 9:30 pace
• 1 mi LR / 2 mi CP (repeat for 16 miles)

Workout: Tempo Work  (8:35 pace)

Another day on the treadmill due to ice and snow on the roads. The temperatures are hovering in the low teens, but the windchill factor makes it feel much colder. I hate to admit it, but I am starting to enjoy the mundane work on the treadmill. I like the fact that I can maintain a steady pace.

Cross-training:

• 20 minutes of weights

Workout: Recovery Run (10:00)

Another day on the treadmill,

The weather is warming, but not much is melting. I hope that I remember how to run outside once the roads and sidewalks clear! I hung out a little longer at the health club. The heater went out this morning so the house is a tad bit cold. I hope the repair company makes a timely visit!

Cross Training:

• 20 minutes of weights
• 45 minutes spinning

Workout: Recovery run (9:50)

Cross-Training:

• 45 minute spinning

Workout: Tempo run

• Warm-up / 2 mi / 11:29
• Tempo / 2 mi / 8:43
• Back-off / 1 mi / 10:17
• Tempo / 2 mi / 8:03
• Cool-down / 1 mi / 9:50

It was -12 so I continue my workouts on the treadmill. I sound like a McDonald's commercial, but I'm Lovin' it!

Workout: Overall Pace 10:26

I could have run outside, but can tell that it is going to take a lot of mental convincing to get me back outside on the roads. The sidewalks and road ways are free of snow and ice. The temperature was close to 20 degrees. A few snowflakes were wafting in the air. The thought of bundling up in multiple layers was just not appealing so I hopped on the treadmill.

Today was a no mile day. I feel as if this training plan does not have enough weekly miles to prepare me for a  marathon so I ran. I like the cross training aspect, but the low weekly mileage is really messing me up mentally. I must admit that my race finishes have been strong. My times are faster and my foot no longer hurts. Something is clearly working.

Workout: Tempo work (on the treadmill)

• Warm-up / 2 mi / 10:30
• 2 mi / Tempo / 8:27
• Slow Pace / 1 mi / 10:00
• 2 mi / Tempo / 8:12
• 1 mi / Coo-down / 9:43

Cross-Training:

• 45 minutes of spinning
• 20 minutes of weights

Workout: Recovery run

The windchill factor puts the temperature at 27 below. I can't recall a time where I have experienced this cold of outdoor temperatures. My dog is sporting her pink sweater and I am bundled in pretty much everything that I own!

I ran on the treadmill. I don't understand my current love affair with the treadmill. I ran 4 extra miles because it was just so much fun!

Workout:

My training schedule called for Spin class. On Tuesday, the instructor announced that the music for Thursday would be a battle between Queen and some other similar rock band. I knew that music would put me in a bad, bad mood so I ran on the treadmill instead. It's funny how music affects people.