Not-so-fast-running-blog

Pace: Tempo Workout - 9:09 (target)

• Warm Up - 10:15
• Mile 1 - 8:38
• Mile 2 - 8:48
• Mile 3 - 8:58
• Mile 4 - 9:13
• Mile 5 - 8:58
• Mile 6 - 8:58
• Cool Down - 9:15

Conditions:

• 70°
• 77% humidity

Nutrition:

• 2 BLOKS (before run)

Observations:

• Chose to run outside instead of doing the treadmill to start seeing if I could hold a steady pace
• I knew that the first mile was too fast, but was unclear how much
• I tried to adjust on mile 2
• Mile 3, 5, and 6 were the closest to my targeted goal
• Will try to match that feeling next time

Pace: 9:58 (easy fast)

Conditions:

• 58°
• 78% humidity

Nutrition:

• 2 BLOKS (before run)
• 2 BLOKS (during run)
• 1 ounce of Gatorade every 2 miles (inadequate - very thirsty at mile 15)

Observations:

• Today, I wanted to get a baseline on how my marathon training is coming along. The guide that I am following says that I should run 16 miles no slower than 2 hours 40 minutes. I finished at 2 hours 39 minutes.
• I am at the slow end of that goal, but am very plesed with my finish time. I had a good push for my final mile - 9:28. 

Pace: ? (This was a combination of my 5K race and an additional 3 miles following race)

Pace: 8:17

Conditions:

• 67°
• 87% humidity
• Rain drizzles throughout the race

Observations:

• First time to run with Map my Run - I really liked hearing my pace and splits at each 1/2 mile marker
• Extremely disappointed with my overall time and race finish - Both my race watch and Map my Run data stated a time of 24:16, but my posted race time was a minute slower

Pace: 4 X 1200 /400 recovery (speed workoout on treadmill)

• Fast miles - 7:53
• Slow miles - 9:49

Nutrition:

• 2 BLOKS before run
• 16.9 fluid ounces of water during run

Pace: (9:33 overall) 

• Mile 1 - 10:17
• Mile 2 - 9:33
• Mile 3 - 9:13
• Mile 4 - 9:01
• Mile 5 - 9:01
• Mile 6.5 - 9:33 (final mile and a half was with my son)

Conditions:

• 77°
• 87% humidity

Nutrition:

• 2 BLOKS (before run)
• 16.9 fluid  ounces of water (following run)

Observations:

• This was to be an easy slow pace (10:00). I am the world's worst pacer!

Pace: 9:38 (overall)

• Mile 1 - 11:15
• Mile 2 - 10:11
• Mile 3 - 9:11
• Mile 4 - 9:01

Conditions:

• 70°
• 100% humidity

Nurtirtion: 

• 2 BLOKS (before run)
• 1 fluid ounces of Gatorade (during run)

Observations:

• Today was to be a Tempo run (9:09 pace)
• I went out later than usual and really felt the humidity. I had zero pep to my step. 
• I did not eat dinner last night. I was starving during my run which distracted my mind.
• I called it quits at mile 4 since I could not get my pace regulated
• I will try again tomorrow and head outdoors earlier

Pace:

Tempo Run -

• 1 mile - 10:15 (warm-up)
• 7 miles - 8:58 
• 1 mile - 9:03 (cool-down)

Slow Easy B -

• 7 miles - 11:00 (with my son/he was really struggling)

Conditions:

• 66°
• 77% humidity

Nutrition:

• 2 BLOKS (before run)
• 3 fluid ounces of water & 3 fluid ounces of gatorade (during run)

Observations:

• Even though the second part of my run was much slower than I would have prefered, I still completed the 16 miles under the 2 hour forty minute goal mark of my training guide

Pace: 11:15 (hills)

Pace: 9:14

Conditions: 

• 64°
• 88% humidity

Pace:

Speed Work - 400-800-1200-1600-1200-800-400-400/400 recovery inbetween each speed work

• Mile 1 - 9:48 (warm-up)
• Speed work - 7:53/Recovery - 9:48
• Mile 8 - 9:40 (cool-down)

Pace: 10:02 (overall)

• Needed to complete 16 miles in 2 hours and 40 minutes - I did!!!
• Mile 1 - 10:45 (warm-up)
• Mile 17 - 10:20 (cool-down)

Conditions:

• 77°
• 88% humidity

Nutrition:

• 2 BLOKS before run
• 1 peanut butter sandwich - during run
• 6 fluid ounces of gatorade
• 3 fluid ounces of water

Observations:

• On the struggle bus at mile 16 - very, very hot and depleted of energy

Pace: 9:33

Conditions:

• 63°
• 87% humidity

Pace: 10:12 (easy slow)

• (ran hills with my son)

Pace: Speed work (treadmill)

• 4 X 1600/400 recovery (8 minute pace/10 minute pace)

Pace: 9.01

Pace: 10:45 (ran with my son)

• 5 miles - 10:45/Easy A
• 7 miles - 9:00/Tempo Run (treadmill)

Conditions:

• 72°
• 84% himidity

Pace: 10:02

Conditions:

• 73°
• 93% humidity

Observations:

• This was the first time that I used Map my Run during a race. It was helpful to hear my race pace every 1/2 mile.
• It helped my maintain a steady pace throughout the race.
• It was easier to push through the end knowing where the 2 1/2 mile mark was during the race/

Pace:  

• Slow Easy/8 miles: 11:00 (hills with my son)
• Slow Fast/4 miles: 9:33

Pace: 9:33

Pace: 9:02 (tempo run)

• 1 mile warm-up: 10:22
• 8 miles: 8:57

Pace: (Speed work on the treadmill to keep a constant pace)

• 9:49/Recovery
• 7:53/Speed

Pace:

• 7.5 miles/10:02 (easy fast)
• 8 miles/11:05 (easy slow with my son)

Conditions:

• 68°
• 85% humidity

Nutrition:

• 2 BLOKS (during run)
• 6 fluid ounces of Gatorade  (during run)