Not-so-fast-running-blog

Workout: 18 miles easy

Overall Average Pace: 10:42

Conditions:

• 20 (wind chill 10 degrees) 
• SSE 12 mph
• Nutrition was off. My Gatorade froze by mile 10.

Thoughts:

• This was my first run since falling 6 days ago. My knees, although sore to the touch, felt fine. My left calf, however, hurt the entire run. It was bothersome at first, but the pain increased with each mile. It eventually hampered my ability to complete the goal of 18 miles.
• My calf was so tight by mile 14, I was forced to walk that mile. I managed to start running again at mile 15,  but continuously stopped and stretched during the next mile and a half.
• I decided to stop running once I neared home concerned that I might cause long-term damage.
• The calf feels fine now, so hopefully it is nothing.

Workout: 70 minutes easy

Overall Average Pace: 9:57

Conditions:

• 30 degrees (feels like 25)
• NW 12 mph
• Snow flurries

Splits:

• 1 mi - 10:14 / 2 mi - 10:25 / 3 mi - 10:36 / 4 mi - 10:15 / 5 mi - 9:14 / 6 mi - 9:48 / 6.73 mi - 8:47

Thoughts:

• My left calf felt fine during my run. My quadriceps, however, were very sore from yesterday's run. I guess I lost more fitness than I realized during my six days off of training.

Workout: 65 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

• Treadmill / 9:12 
• 30 second strides / 9.5 / probably around 7:00
• 60 second recovery / 6.5 / probably 9:20

Thoughts:

• My quadriceps are KILLING me! I took Advil before running. Tynelol following the run. Hoping that they will soon loosen up and feel normal again!
• Itching to get outside again, but ice covered the roadways. Weather forecast does not look promising for outdoor workouts this week.

Cross Training:

• 50 minutes pilates - I could not perform all of the exercises because my knees are still badly bruised. Putting weight on my knees is very painful.
• 45 minutes spinning - My knees were really bothered for the first 15 minutes of the class.

  Workout: Treadmill

• 10 minute warm-up / Speed 6.4 / approximately 9:40
• 5 x 8 minutes at a challenging pace with 2-minute slow recoveries / Speed 7.5 / approximately 8:10 / Recovery Speed / 6.7 / 9:20
• 10 minute cool-down / Speed 6.7 / approximately 9:20

Workout:

• Treadmill (freezing rain and snow mix)
• 60 - 90 minutes easy

Overall Average Pace: 9:31

Workout: Cross train

• 45 minutes - Spinning
• Unfortunately, I experienced a great deal of knee pain

Workout: 

• 50 minutes easy

Workout:

• 20 miles easy
• Goal to reach 16 miles at 2:40:00

Conditions:

• 34°
• N 12 mph
• Intermittent rain mist and freezing rain

Splits:

• Overall Average Pace - 10:14  I was hoping to be just under 10:00.
• 5 mi - 9:58 / 10 mi - 10:04 / 15 mi - 10:10 / 20 mi - 10:44
• I met my 16 mile goal of 2:40:00, but then I fell apart.
• At mile 17, I walked a half mile while I refueled. I had to really push myself mentally for the final 3 miles.

Thoughts:

• I had a nose bleed the entire 20 miles. Clearly, my nose is not healed from my fall.
• My quadriceps are no longer sore! My knees hurt off and on, but I am not worried that I have long-term damage from my fall. They are tender and stiff when I get out of bed each morning.
• I took Tynenol and Advil before my run. I took some more around mile 15.
• I continue to perform daily stretching and strengthing exercises to address my legs.

Workout: Easy pace of 60 - 90 minutes

Overall Average Pace: 10:20

Conditions:

• 29 degrees
• Wind WNW 9 mph
• Rain, freezing rain
• Snow

Splits:

• 1 mi - 10:33 / 2 mi - 10:43 / 3 mi - 11:31 / 4 mi - 10:22 / 5 mi - 10:15 / 6 mi - 10:01 / 7 mi - 9:28 / 7:30 mi - 8:51

Thoughts:

• This was the first day in two weeks that I did not take any Advil or Tynenol before running. My left knee was a tad sore, but nothing to hinder my performance.
• The weather conditions changed rapidly. They went from safe to unsafe to marginally safe. I ran on the grass at mile 3 because the sidewalks were ice covered. At mile 4, I was able to run on pavement which was not as slick.
• I had hoped to run 8 or 9 miles, but felt fortunate to mangage 7.5 without falling.  

Workout: 55 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

• Treadmill Workout
• Strides / 8.7 / approx. 7:02
• Recovery / 6.5 / approx. 9:22
• Final stride / 9.5 / approx. 6:27

Overall Average Pace: 9:16

Thoughts:

• My left knee is very bothersome at night. I wake up with pain and stiffness.
• My first mile was difficult. I took Tynelnol to ease the discomfort. Everything felt better around mile 3. My friend just had an MRI. He has 3 stress fractures around his knee. My mind is spinning!

 Workout: 60 minute progression run on the treadmill

• 10 minute warm-up / 6.2 / 9:48
• 30 minutes steady / 6.7 / approx 9:05
• 15 minutes faster / 7.0 / approx 8:41
• 10 minutes faster / 7.4 / approx 8:16
• 5 minutes fastest / 7.8 / approx 7:58
• 10 minute cool-down / 6.7 / 9:10

Thoughts:

• Again, it took close to 3 miles before I felt ready to run. I feel heavy and continue to experience moderate knee stiffness
• I took 2 Tynenol before starting my run
• My 15 minute and 10 minute portion of the run were not that difficult. My fastest pace was a lot for me to maintain

Workout: 60 - 90 minutes easy

Overall Average Pace: 10:14

Conditions:

• 34 degrees
• Wind S 6 mph
• Light, intermittent rain drizzles

Splits:

• 1 mi - 11:15 / 2 mi - 10:27 / 3 mi - 10:36 / 4 mi - 10:35 / 5 mi - 9:41 / 6 mi - 9:34 / 7 mi - 9:22 / 7.25 mi - 9:18

  Workout: Crosstraining

• 45 minutes spinning

Workout:

• 55 minutes easy 
• 5 x 30 second stride / 60 second recovery

Overall Average Pace: 10:06

Conditions:

• 54 degrees
• Wind NNE 10 mph

Splits:

• 1 mi - 10:40 / 2 mi - 10:15 / 3 mi - 10:26 / 4 mi - 10:08 / 5 mi - 9:51 / 6 mi - 10:31 / 7 mi - 9:29 / 7.45 mi - 8:36

     Workout:

• 18 miles easy - if you feel good at the 14-mile mark you can speed up a bit in the last 4 miles
• Strength and mobility exercises immediately following the run

Overall Average Pace: 10:00

Conditions:

• 28°
• Wind SSW 5 mph
• Snow showers started just as I entered the house! I HATE Winter!

Splits:

• 2 mi - 10:20 / 4 mi - 10:03 / 6 mi - 9:45 / 8 mi - 9:58 / 10 mi - 10:35 / 12 mi - 9:56 / 14 mi - 9:59 / 16 mi - 9:27 / 18:02 mi - 10:02

Thoughts:

• I set my Garmin to only speak to me at each 5 mile marker. This really helped my mental capacity to stay on pace and not fall apart toward the end of my run.
• I also tried to consume a lot more nutrition earlier in my running. I think that this really helped me not bonk before I reached 18 miles.
• On the downside, I took 4 Tynelol and 3 Advil during the course of the run to alleivate the dull knee discomfort.
• Overall, I was pleased with my performance.

  Workout: Easy pace of 60 - 90 minutes

Overall Average Pace: 9:51(pace was faser than I had intended)

Conditions:

• 30°
• ESE 8 mph
• Icy in places

Splits:

• 1 mi - 10:26 / 2 mi - 10:20 / 3 mi - 10:08 / 4 mi - 10:01 / 5 mi - 9:03 / 6 mi - 9:25 / 6.61 mi - 9:27

Cross Training:

• 30 minutes conditioning

  Workout:

• 55 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

Overall Average Pace: 10:33

Conditions:

• ​47°
• SSW 14 mph

Splits:

• 1 mi - 11:16 / 2 mi - 10:15 / 3 mi - 10:53 / 4 mi - 10:25 / 5 mi - 9:58 / 6 mi - 10:53 / 7 mi - 10:06

Cross Training:

• 50 minutes pilates
• 45 minutes spinning

Workout: 60 minutes easy

Overall Average Pace: 9:57

Conditions:

• 62°
• Wind S 13mph

Splits:

• 1 mi - 11:24 / 2 mi - 10:27 / 3 mi - 10:38 / 4 mi - 9:26 / 5 mi - 9:20 / 6 mi - 9:08 / 6:58 - 8:40

Cross Training:

• 30 minutes conditioning

Workout: (treadmill)

• 10 minute warm-up / 9:40
• Yasso 800's - 10 x 800m with 400m jog / 4:02
• 10 minute cool-down / 9:40

Cross Training:

• 50 minutes pilates
• 45 minutes spinning

Cross Training:

• 45 minutes spinning

 Workout:

• 50 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

Overall Average Pace: 10:27

Conditions:

• 48°
• Wind SSW 8 mph
• Intermittent rain

Splits:

• 1 mi - 11:01 / 2 mi - 10:45 / 3 mi- 10:19 / 4 mi - 10:00 / 5 mi - 10:06 / 6 mi - 10:07 / 6.32 mi - 8:35

Workout:

• 20 miles easy
• If I feel good at the 17 mile mark I can speed up a bit in the last 3 miles.

Overall Average Pace:

• ​10.11 miles outside - 10:08
• 10 miles treadmill - 9:57

Conditions:

• 45°
• East 9 mph
• Steady rain

Thoughts:

• I stopped my outdoor run at mile 10. I was cold and drenched. There was no indication that the rain was going to stop anytime soon. I had been running in a downpour for over 7 miles.
• Between changing clothes and driving over to the health club about 25 minutes had passed. My legs were a little stiff. The first few miles were difficult menatally. I eventually fell into a rhythm and completed the 20 miles.
• This was not my finest workout, but at least I finished.

Workout: 60 - 90 minutes easy pace

Overall Average Pace: 9:57

Conditions:

• 43°
• Wind WSW 7 mph

Splits:

• 1 mi - 10:28 / 2 mi - 10:06 / 3 mi - 10:15 / 4 mi - 9:44 / 5 mi - 10:17 / 6 mi - 9:50 / 7 mi - 9:28 / 7.31 mi - 8:37

Thoughts:

• On easy days, I turn off my Garmin voice. I am trying to just run by feel.  I realize that I am all over the place with my pacing, but I am a more relaxed runner.

Workout:

• 55 minutes easy pace
• 5 x 30 second strides (60 seconds easy recovery)

Overall Average Pace:  10:45

Splits:

• 1 mi - 11:33 / 2 mi - 10:55 / 3 mi - 10:34 / 4 mi - 9:44 / 5 mi - 9:27 / 6 mi - 12:42 / 6.38 mi - 9:28

Thoughts:

• I probably should have taken the day off. I was mentally not in the mood for a run. I felt sluggish. My strides were less than fast-paced.
• Tomorrow is a new day, a new start, a new workout.

Workout:

• 2 mileswarm-up
• 4 miles at marathon pace (9:40)
• 1 mile half-marathon pace  (9:05)
• 3 miles marathon pace
• 1 mile cool-down

Conditions:

• 34°
• Wind SSE 6 mph

Splits:

• 2 mi - 10:55 / 4 mi - 9:31 / 6 mi - 9:26 / 8 mi - 9:17 / 10 mi 9:18 / 11 mi - 9:31

Thoughts:

• My marathon pace was faster than I had aniticpated.
• If I do this type of workout again, I need to restart my Garmin with each little workout. My pacing was off since I did not do this today.

Workout: 60 - 90 minutes easy

Overall Average Pace: 9:34

Splits:

• 1 mi - 10:35 / 2 mi - 9:50 / 3 mi - 10:08 / 4 mi - 9:39 / 5 mi - 9:13 / 6 mi - 8:51 / 7 mi - 8:49 / 7.13 mi - 9:02

Cross Training:

• 50 minutes pilates
• 45 minutes spinning