Not-so-fast-running-blog

Workout: Tempo (treadmill)

• Warm-up / 1 mi / 11:20
• 3 mi / 9:40
• 3 mi / 9:31
• Cool-down / 1 mi / 10:35

Workout: Recovery run (recommended pace - 10:20)

• Overall Average Pace: 10:19
• 1 mi - 10:48 / 2 mi - 10:45 / 3 mi - 10:23 / 4 mi - 10:31 / 5 mi - 9:36 / 6 mi - 9:45

Cross Training:

• Total Body Conditioning / 20 minutes
• Bike Ride / 11 mi

Workout: Strength (treadmill)

• Warm-up / 1 mi / 11:20
• 1 mi x 4 / 8:34
• with 400 recovery /9:31
• Cool-down / 1 mi / 9:31

Cross Training:

• Total Body Conditioning / 20 min
• Bike Ride / 10 mi

Workout: Easy Run (recommended pace - 10:50)

• Overall Average Pace: 10:50

I marched peacefully in my town's Black Lives Matter Rally. There was a huge turnout with community leaders and police officers united in searching for better solutions and long-term outcomes. It was heartwarming to experience my town coming together As each speaker spoke, we were reminded that our town always rallies behind diversity. That is a surprisingly true statement. 

Workout: Long Run

Overall Average Pace: 11:20

• It was really hot and humid this morning so I kept my pace slow to ensure that I'd get my miles. I probably should have pushed the pace because the run turned out to be easy. I could have continued for many more miles.

Workout: Recovery Run (recommended pace - 10:20)

• Overall Average Pace: 10:10
• 1 mi - 10:57 / 2 mi - 10:25 / 3 mi - 10:10 / 4 mi - 10:11 / 5 mi - 9:47 / 6 mi - 9:40 / 7 mi - 10:10 

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Workout: Speed (treadmill)

• 400-800-1200-1600-1200-800-400 x 400 recovery
• Paces / Speed: 8:31 / Recovery:9:30

Workout: Easy run (sugessted pace - 11:38)

• Overall Average Pace: 10:32
• Hot, humid, rain, wind even though I got out early

Workout: Tempo (treadmill)

• Warm-up / 1 mi / 11:00
• Tempo / 4 mi / 9:40

I ran out of time so I did not finish the entire run. I thought that I'd come back to it after the grandchildren left. Clearly, that did not happen.

Workout: Tempo (treadmill)

• Warm-up / 1 mi / 10:55
• Tempo / 4 mi / 9:20
• Cool-down / 1 mi / 9:30

This run was the second day of my tempo workout. I pushed a little harder.

Workout: Easy Pace - 10:52

• Overall Average Pace: 10:20
• I was really not in the mood, but was grateful that I did the run anyway. I like these small victories.

Workout: Long Run (recommended pace: 12:30)

• Overall Average Pace: 10:40

This run felt surprisingly good. The first 8 miles were okay, but the final 6 miles my legs felt very strong. It's been awhile since I finished a run and experienced a sense of happiness and satisfaction. I felt that today! 

Cross Train:

• Total Body Conditioning - 20 minutes

Workout: Recovery Run (suggested pace - 10:20)

• Overall Average Pace - 9:56

Workout: Speed (treadmill)

• Warm-up / 1 mi / 11:00 
• 4 x 1600 / 9:05 
• by 600 recovery / 9:31
• Cool down / .50 mi / 9:31 

I think that my treadmill bit the dust. The belt stopped running When I tried to step back onto it after grabbing a drink of water toward the end of my cool down. This would be a real shame. I'm really not ready to return to the health club.

Cross Train:

• Total Body Conditioning - 20 minutes

Workout: Recovery Run (recommended pace - 10:20)

• Warm-up / 1 mi / 10:40
• Recovery Run / 1 mi - 10:24 / 2 mi - 10:04 / 3 mi - 9:36 /  4 mi - 9:24 
• Cool - down / 1 mi / 9:05 

Workout: Tempo run (Treadmill)

• Warm-up / 1 mi / 11:04
• Tempo / 7 mi / 9:23
• Cool-down / .25 mi / 9:33

Cross Training:

• Free weights / 20 minutes

     Today was the first day that I worked out at the health club since mid-March. It was frightening! The club had done nothing to promote social distancing and cleanliness other than place a few reminder signs here and there. 

      I work out in the women's gym because it is typically less crowded. The room is rather small and has no windows to open for ventilation. The women that were in the room contnuously closed the door. Trust me when I say this is  not a good idea. The germs in that room have no place to go other than swirl around from the huge ceiling fans.

     I've done such a great job sheltering-at-home. Today was so discouraging. I feel like I need to quarantine myself for 14 days! I really need to consider how to complete my speed and strength workouts since my treadmill no longer is operational. I just do not think that working out at the health club is a viable option for me at this time.

Cross Training:

• Bike Ride / 15 miles / 60 minutes
• Total Body Condition / 20 minutes

Workout: Long Run (suggested pace 10:50)

• Overall Average Pace: 10:34
• Warm-up / 1 mi / 11:09
• Long Run / 8 mi / 10:34

It was incredibly hot and humid early this morning. I nearly quit at 6 miles. The thought of running 13 miles instead of 10 miles tomorrow was enough incentive to drive me to run the remaining 3 miles to complete my mileage for the day. It was an ugly run, but I got it done!

Workout: Long run

This was a hot, humid run. I thought that I would die, but I hung in there. 

Cross-training

• Total Body Conditioning - 20 minutes

Run:  Recovery run (suggested pace - 10:20)

• Overall Average Pace: 10:21
• Another hot, humid day
• I am mentally struggling, but I am at least completing each run.

Cross Training:

• Total Body Conditioning - 20 minutes

Workout: Speed Work (treadmill)

• Warm-up / 1 mi / 10:59
• 6 x 800 / 8:34 x
• 400 recovery / 9:32
• Cool-down / 1 mi / 10:30

Cross-training:

• Spin Class / 45 min / 10 miles

My treadmill is still not working so I had to visit the health club. It is so incredibly unsanitary. No one wipes down their equipment when finished even though there are signs everywhere.

Workout: Recovery Run (recommended pace: 10:30)

• Overall Aveverage Pace: 10:32

Workout:

• Bike Ride / 12 miles
• Total Body Conditioning / 20 minutes

Workout: Tempo Run (treadmill)

• Warm-up / 1 mi / 11:20
• Tempo run / 8 mi / 9:22
• Cool-down / 1 mi / 10:20

I was the only person in the women's side of the gym so I felt very safe. I guess no one wants to work out on a Friday morning at 5 AM. I was able to do my weight lifting workout too! Everything felt great. Yay!

Workout: Easy run (suggested pace - 11:20)

• Overall Average Pace: 11:21
• It was hot, hot, hot!

Workout: Long Run (suggested pace - 11:20)

• Overall Average Pace: 10:49
• This was a really pleasant morning run. It was humid, but I had plenty of fluids and food. I never felt physically or mentally tired. I could have easily run more miles.

Workout: Recovery Run (suggested pace - 10:20)

• Overall Average Pace: 10:20

Workout: Recovery run (suggested pace: 10:20)

• Overall Average Pace: 10:30
• Although my pace was slower than the recommended pace, this run felt great. I felt as light as a feather. The run was effortless. I wish that I always felt this way. :)