Not-so-fast-running-blog

Pace: 10:15 (several stops in the neighborhood to chat with people briefly - I did not turn off my watch so I do not know my actual pace)

Conditions:

• 68°
• 85% humidity

Nutrition:

• Before run - 2 Bloks
• During run - 1 Blok/3oz. of Gatorade

Observations:

• Disappointed with my finishing overall pace - I knew with my several stops my time had been compromised. I was hoping to be in the high 9 minute pace when I finished my run
• On the bright side, I was never worn out even with a strong 2 1/2 mile surge

Pace: 10:15

Conditions:

• 68°
• Rain

Pace: 8:00

Conditions:

• 68°
• Drizzle rain

Observations:

• Went out slow, but the first mile was mentally hard
• Very happy with my finish time even if the course was slightly short

Pace:

• 10:10 - 8 miles
• 9:50 - 5 miles

Conditions:

• 64°
• 68% humidity
• 12 mph winds

Other Workout:

• Easy 15 mile bike ride

Pace: 10:35 

Conditions:

• 63°
• 85% humidity

Observations:

• Scheduled called for an easy pace
• Good recovery pace from yesterday's long run
• Ran 5 miles with my son - 10:48 pace
• Mile 6 - 9:20

Speed Work:  12 x 400

• 400 pace - 1:58 (8 minute mile)
• Recovery - 10 minute mile
• Warm--up/Cool down - 9:20 minute mile

Nutrition:

• Before run - 2 BLOKS
• During run - 6oz. water

Observations:

• I have never done speed work so I was concerned about staying consistent with my pace
• I chose to run on the treadmill
• Mywarm-up, cool down and  recovery paces were probably too fast

Pace: 10:38 (easy run)

Conditions:

• 52°
• 100% humitdity

Nutrition:

• 2 Clif Bloks

Observations:

• Supposed to pace at 11 minute miles - extremely difficult to do
• My legs felt better and looser running slightly faster
• Ran with my son

Pace: Overall - 9:43

• Easy - 10:30
• Faster - 9:20ish

Conditions:

• 66°
• 97% humidity

Nutrition:

• 2 BLOKS

Observations:

• Started an hour later due to thunder and lightning
• Took a phone call - walked about a 14 of a mile
• I am not doing well with an easy pace of 10 minute miles

Pace: 9:35 (overall)

Conditions:

• 74°
• 75% humidity

Nutrition:

• 3 BLOKS

Observations:

• Easy Miles (fast)
• Mile 5 - 8:57 (too fast)

Pace:

• Easy Slow - 11:15 (8 miles)
• Easy Fast - 9:43 (4 miles)
• Final Mile -  8:57

Conditions:

• 74°
• 75% humidity

Nurtrition:

• Before Run - 3 BLOKS
• During Run - 1 BLOK/3 oz. of Powerade

Pace: 9:24 overall

• Mile 1 - 10:15
• Mile 2 - 10:11
• Mile 3 - 9:28
• Mile 4 - 9:11
• Mile 5 - 8:58
• Mile 6 - 8:45

Conditions: 

• 64°
• 49% humidity

Observations:

• I do not know how to pace my miles
• I was suppossed to run an easy slow - 10:00 minute mile pace

Pace: Speed Day - 8 x 600/400 recovery

• Fast Miles - 8 minute miles
• Slow Miles - 10 minute miles

Observations:

• I am still doing speed work on the treadmill since I am the worst at maintaining a steady pace

Pace: 

• 2 miles - 10:10 (3 miles with Bryce)
• 4 miles - 9:30

Conditions:

• 66°
• 73% humidity

Pace: 9:34 (overall - 7 miles outside)

• Mile 1 - 10:10
• Mile 2 - 9:35
• Mile 3 - 9:23
• Mile 4 - 9:23
• Mile 5 - 9:16
• Mile 6 - 9:16
• Mile 7 - 9:17

Strength Workout: (on the treadmill)

6 x 1 miles @ 10 seconds faster than race pace with 1/4 mile jog recovery:

• 8:50 mile with 10:00 recovery
• 1/2 mile each of a warm-up and cool down

Pace: 9:53

• Mile 1 - 10:15
• Mile 2 - 9:27
• Mile 3 - 10:11 (stopped to take a phone call)
• Mile 4 - 9:27
• Mile 5 - 9:11
• Mile 6 - 9:26
• Mile 7 - 9:26
• Mile 8 - 9:40
• Mile 9 - 9:35
• Mile 10 - 9:45

Conditions:

• 72°
• 75% humidity

Pace: 9:34

• Mile 1 - 10:30
• Mile 2 - 9:07
• Mile 3 - 9:15
• Mile 4 - 9:25
• Mile 5 - 9:30
• Mile 6 - 9:45

Conditions:

• 76°
• 78% humidity

Observations:

• I was feeling the effects of doubling up runs on Saturday to get caught back up on my training schedule

Pace: (speed work on the treadmill)

6 X 800m with 400m jog recovery:

• Slow Miles - 10:00 minutes per mile
• Fast minutes 8:00 minutes per mile (3:55/800 pace)

Observations:

• Strength was back

Pace: 10:00

• Slow easy pace

Conditions:

• 77°
• 100%

Observations:

• Focused on maintaining an easy pace for strength training tomorrow 

Strength Workout - 4 X 1.5 miles @ 10 seconds faster than race pace with 0.5 mile jog recovery

​Pace:

• 6 miles faster than race pace - 8:59
• 4 miles warm-up, recovery, cool-down - 10:00

Conditions:

• Treadmill workout to maintain a consistent pace

Disappointed with my race time, but the event was at 10 A.M. The temperature was already at 76° with 89% humidity. I should have pushed just a little harder at the end to over take the runner i front of me. That finish would have earned an extra race point.

Pace:

• 6 miles - 9:17
• 8 miles - 11:15 (ran with my son)

Conditions:

• 77°
• 98% humidity

Nutrition:

• 3 BLOKS
• 3 ounces water
• 3 ounces Gatorade

Pace: 9:17

Conditions:

• 77°
• 76% humidity

Nutrition:

• 2 BLOKS

​Speedwork: (completed on the treadmill to ensure more accurate pacing)

• 5 X 1 km - 8:00
• 400 recovery - 10:00

Pace: 

• 6 miles - 10:15 (slow easy)
• 1 mile - 9:25

Conditions: 

• 55°
• 85% himidity

Nutrition:

• 2 BLOKS
• 2 oz. water

Pace: 10:15 (slow easy)

Conditions:

• 62°
• 85% humidity