Not-so-fast-running-blog

Long run: Easy pace goal of 11:10

• 2 mi - 11:16 / 4 mi - 11:17 / 6 mi - 10:24 / 8 mi - 10:06 / 10 mi - 10:39 / 12 mi - 10:08 / 14 mi - 10:03 / 16 mi - 9:44

This was an easy, relaxing run. When I realized that my pace was faster than prescribed, I attempted to complete my run in 2:40:00. I missed the mark by about 6:00. It was a fun distraction. It's been awhile since I've run that distance.

Workout: Recovery run

• 1 mi - 10:21 / 2 mi - 9:48 / 3 mi - 10:25 / 4 mi - 10:19 / 5 mi - 10:06 / 6 mi - 10:07 / 7 mi - 10:02 / 8 mi -9:33 / 8.31 mi - 9:14

The wind blew in warmer temperatures which made for a really nice run.

Workout: Tempo run

• Warm-up / 1 mi / 11:18
• Tempo / 7 mi / 9:20

It was a really nice morning for a run - 41°

Workout:

• Recovery Run (treadmill) / 3 mi / 9:40
• Spin Class / 10 mi / 45 min

Workout: Speed work (treadmill)

• Warm-up / 1.5 mi / 10:20
• Speed work / 6 x 800 / 8:19
• Recovery / x 400 / 9:33
• Cool down / 1.5 / 9:20

Workout:

• Treadmill / 3 mi / 10:00
• Spin / 9.8 mi / 45 min

Workout: Tempo (treadmill)

• Warm-up / 1.5 mi / 10:30
• Tempo / 8 mi / 9:10
• Cool-down / .50 mi / 9:33

Workout: Long run

It's really too cold (21°) to be running outside, but I did it. It was not fun. I hope the groundhog's prediction is correct and there is only a few more weeks of Winter.

Workout: Long run

• 2 mi - 10:38 / 4 mi - 10:21 / 6 mi - 11:04 / 8 mi - 10:15 / 10 mi - 10:11 / 10:50 - 9:21

It was another cold, cold day, but at least there was no wind. I was grateful for that!

Workout: Tempo run (treadmill)

• Warm-up / 1.53 mi / 10:30
• Tempo / 8 mi / 9:24
• Cool down / .50 / 9:33

Workout:

• Treadmill run / 3 mi / 9:58
• Spin class / 10 mi / 45 min

Speed Work: (treadmill)

• Warm-up / 1.5 mi / 10:35
• 4 x 1600 / 8:19
• x 600 recovery / 9:33

Cross-training:

• Weights / 20 min

Workout:

• Treadmill / 3 mi / 9:40
• Spin Class / 10 mi / 45 min

I am so incredibly sore from weight training. Running was painful, but spinning felt great!

Recovery run: (treadmill)

• 9:55

Workout: Long run (treadmill)

• 9:55
• There was a windchill of 7° so I decided to take my run indoors. It was not that bad.  For the first 8 miles, I listened to a Parkland survivior and an Iraq war vetern discuss how the practices of gratitude help them deal with the trauma of their every day life on the Happiness Lab podcast. The remainder of the run I contemplated various life themes, but mostly considered my readings from The Gift of Years by Joan Chittister. As I am beginning to entertain the idea of retirement in the next five years, I really welcome her ideas on aging. Her words are awakening in me the realization that I need to prepare my mind for these years so that I embrace the blessings of this time while learning how to overcome the burden of this time. It's a fascinating juxtaposition.

Workout: Easy long run (recommended pace 10:29)

• Average Pace: 10:08
• Yesterday I bought a Nike primaLoft technology running jacket. When Nike says that the coat traps heat within small air pockets, they are not messing around. I felt as if I was running in a sauna! It was beyond awesome! My winter is looking a whole lot bearable and doable! Also, I purchased the coat for a whopping $12.00! Bonus win!

Recovery run: 10:06

Workout:

• Treadmill / 9:50
• Spin Class / 45 min / 9.5 mi

Workout: Speed work (treadmill)

• Warm-up / 1.5 mi / 10:30
• 4 x 1 mi / 8:19 w 400 recovery / 9:33
• 2 x 1 mi / 8:12 w 400 recovery / 9:22
• Cool-down / .50 mi / 9:22

Cross-train:

• Free weights / 15 min

Workout: Cross-training

• Treadmill / 9:33 / 27 mim
• Spin class / 9 mi / 45 min

Workout: Long run

• I still love my new Nike coat. It was 23° when I left the house. I was actually warm the entire run. I even considered removing one of the extra undergarments that I had worn. That is a first for me!
• I was disappointed with my total weekly mileage. I fell short by 9 miles which is fairly significant. Since I added cross-training into my weekly schedule, I can't seem to figure out how to work in a day off from running without sacrificing a large mileage day. It seems that my only option is to run twice on one of those cross-training days since my mileage is so low. Afternoon workouts are extremely difficult to manage. I am one of those people that the moment my foot enters my home, I do not want to leave!

Workout: Short long run (suggested pace 10:29)

• 2 mi - 10:34 / 4 mi - 10:32 / 6 mi - 10:08 / 8 mi - 10:35 / 10 mi - 9:27
• Today's run felt much better than yesterday. It was breezy, but not nearly as cold. My legs felt fresher too.
• Last, week was a BIG week for me. I was named Teacher of the Year in my corporation. I love this for so many dedicated, hard working, passionate reasons, but I also love this for being able to stay relevant in an industry that marginalizes its experienced, senior employees simply because of salary.

Workout: Recovery run (9:48)

• 1 mi - 11:08 / 2 mi - 10:00 / 3 mi - 9:10 / 4 mi - 9:10 / 5 mi - 8:56 / 6 mi - 10:03 / 7:04 mi - 10:05
• I managed to complete 1 mile before the rain descended. It was warm at least, but my new Nike coat is not waterproof! I was soaked through and through!
• Today at work my heel began to hurt. Hopefully, it is nothing. My new shoes are a half size larger than normal. The last time my heel hurt, my shoes were too large. I may need to purchase a new pair and use these as errand shoes.

Workout:

• Treadmill / 3.50 mi / 10:00
• Spin Class / 10.02 mi / 45 minutes

Workout: Tempo run (treadmill)

Warm-up / 2.50 mi / 10:35

Tempo / 4.0 mi / 9:33

Tempo / 3.0 mi / 8:49

Cross-train:

• Weights / 20 min

Another rejection letter from the New York Marathon lottery! I'm trying to save money so this is good news!

Morning Workout:

• Treadmill / 3 mi / 9:40
• Spin Class / 45 min / 9.70 mi

Afternoon Workout:

• Treadmill / 3 mi / 10:00
• Weights / 20 min

Workout: Long run (suggested pace 11:30)

• Overall average pace - 10:29
• 2 mi - 10:52 / 4 mi - 10:29 / 6 mi - 10:32 / 8 mi - 10:15 / 10 mi - 10:26 / 12 mi - 10:28 / 14 mi - 10:19 / 16 mi - 10:58 / 18 mi - 10:24
• Today's temperature: 9°
• I stayed warm except for my fingers. I ran mile 18 on the home treadmill. I was only supposed to run 17 miles, but apparently my brain was frozen too. I am hoping for warmer days as we head into March. Even though I LOVE my new running coat, I prefer warmer weather!