Not-so-fast-running-blog

Recovery Run: (suggested pace - 10:30)

• 1 mi - 10:32 / 2 mi - 10:03 / 3 mi - 9:44 / 4 mi - 9:35 / 5 mi - 8:44 / 6 mi - 9:14

Speed Work: 6 x 800 w/ 400 recovery / Treadmill / I hate that I love running on the treadmill, but I really enjoy it!

• Paces - 8:12 / 10:00
• 1 mile warm-up / 10:20
• 1 mile cool-down / Hills / 10:00

Cross-Training:

• Free weights
• Pilates

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

• 1 mi - 10:51 / 2mi - 10:28 / 3 mi - 9:49 / 4 mi - 9:13 / 5 mi - 9:32 / 6 mi  - 9:25 / 7.22 mi - 9:16

Cross-training:

• Cycle - 12 miles on my racing bike / I didn't spin or ride my bike once during the month of June. It amazes me how hectic life becomes with seemingly nothingness. I have no concrete idea of how the month got away from me! Ugh!

Workout: Tempo Run (treadmill)

• Warm-up - 11:10
• Tempo Run - 8:41
• Cool-down - 9:30

It felt good to run in an air-conditioned building. It is so dog-gone HOT even at 5:30 AM!

Cross-Training:

• 30 minutes free weights

Workout: Long run (suggested pace: 12:10)

• 2 mi -11:27 / 4 mi - 10:24 / 6 mi - 10:32 / 8 mi - 10:34 / 10 mi - 11:40 / 12 mi - 9:45 / 14 mi - 10:30 / 16.11 - 10:00

Another hot, hot, hot morning. At mile 13, I had to run in the local grocer to refill my water bottle. It was really difficult to regain my pace which was unfortunate because I had really hit a good stride. I just knew that I'd never make it home without liquid.

Recovery Run: (recommended pace 10:20)

Overall Average Pace: 10:06

There was absolutely nothing in my legs. I was scheduled for 5 miles, but manged to eek out the 3.

Workout: Long run (suggested pace (12:10)

• 2 mi - 11:02 / 4 mi - 10:28 / 6 mi - 10:23 / 8 mi - 10:37 / 10 mi - 10:32 / 12 mi - 10:31 / 13:07 mi  - 11:53 /  14 mi - 11:03 / 15 mi - 10:28 / 16 mi - 10:58 / 17 mi - 10:26 / 18 mi - 10:26

Cross-training:

• 15 mile bike ride

Recovery run: Suggested pace (10:20)

• Overall Average Pace: 10:07
• 1 mi - 11:40 / 2 mi - 9:52 / 3 mi - 10:00 / 4 mi - 9:20 / 5 mi - 9:47 5.37 mi - 9:49
• I am languishing in the heat and humidity

Speed Work:

• Warm-up / 1 mi / 11:10
• 400-800-1200-1600-1200-800-400 w/400 recovery between each
• Speed pace - 8:13 / Recovery pace - 10:00
• Cool-down / 1 mi / 10:30

Cross-training:

• Weights - 30 minutes
• Road bike - 15 miles

Splits:

• 1 mi - 9:25 / 2 mi - 8:03 / 3 mi - 8:21 / 3.28 mi - 7:58
• I am not sure what happened with that first mile, but I was glad that I was able to kick my pace to a faster a tempo for the remainder of the race.
• Running at midnight is certainly not my cup of tea. I was incredibly tired at the start line.  Then, it took forever to fall asleep once I returned home. I had another 5K race in 8 hours.

Splits:

• 1 mi - 8:01 / 2 mi - 8:00 / 3 mi - 7:48 / 3.16 mi - 7:40
• This was a moderately hilly course. My legs were sore from my midnight race. 8 hours between races is not much of a recovery time.
• This might be a PR, but I'll have to go back and check.

Workout: Easy Run

Splits:

• 1 mi - 10:46 / 2 mi - 10:05 / 3 mi - 9:41 / 4 mi - 9:33 / 5 mi - 9:23 / 6 mi - 8:55
• Glad that I left the house early. I could feel the temperature rising with each mile. I really needed to run a cool-down mile, but I ran out of time. I guess that I did not leave the house early enough. Sunday mornings are lazy like that.

Easy Run: (suggested pace - 10:20)

• 2 mi - 10:05 / 4 mi - 9:50 / 6 mi - 9:45 / 8 mi - 10:06 / 10 mi - 10:05
• Cool-down / Walk
   

Workout: Speed work (3 x 1600 w 600 recovery)

• 1 mile / Warm-up / 11:10
• 1600 / 8:19
• 600 / 10:00 /1 mile
• 1 mile / Cool-down / 10:30 / Hills

Cross Training:

• 30 minutes of weights

Easy Run: Marathon Pace (9:30)

• 6 mi /9:32
• 1.77 mi / Cool-down / 9:43

Cross-training:

• 15 mi bike ride

Workout: Tempo run (treadmill)

• 1 mi / Warm-up / 11:20
• 5 mi / Tempo / 8:43
   

Long Run: Easy Pace (10:56)

• 2 mi - 11;30 / 4 mi - 10:58 / 6 mi - 11:01 / 8 mi - 11:08 / 10 mi - 10:58 / 12 mi - 10:56 / 14 mi - 10:34 / 15 mi - 10:15
• I started my run at 5 AM. It was 77°. At mile 15, it was 90°. I ran out of hydration so I had made my way back home any way. I decided to complete the final 5 miles on the treadmill.
• 5 mi - 10:30

Workout: Long Run (suggested pace - 11:30)

• 2 mi - 11:30 / 4 mi - 10:55 / 6 mi - 11:01 / 8 mi - 11:08 / 10 mi - 10:58 / 12 mi - 10:58 / 14 mi - 10:34 / 15.01 mi - 10:15
• Treadmill / 5 mi - 10:00
• When I started my run at 5 AM, the temperature was a balmy 75°. By the time I ran 15 miles, the thermostat had risen to 90°. I decided to run the final 5 at home on the treadmill.

Workout: Recovery run

• 1 mi - 10:52 / 2 mi - 9:46 / 3 mi - 10:03 / 4 mi - 9:22 / 5 mi - 9:33 / 6 mi - 9:27

Speed Work: (treadmill)

• 6 x 800 w 400 recovery
• Warm-up / 1 mi / 11:17
• 800's / 8:13
• 400's / 10:00
• Cool-down / Hills / 9:49

Cross-training:

• 30 minutes weight training

Workout: Tempo run (treadmill)

• Warm-up / 1.25 mi / 11:45
• Tempo / 8:41
• Cool-down / Hills / 9:50

Cross-training:

• 30 minutes weight training

I finished as Top Runner Overall Female! This was also a PR for me! My pace per mile was 7:41.

This course is not a favorite for me. We run through Mill Race Park. The start of the race is highly congested. We zig and zag on the People's Trail. There is a lot of bumping and slow pacing for the first mile. My first mile was around 10:00. I knew that I was really going to have to kick my speed into high gear if I was going to have a decent finish time. I'm glad that I chose to run the 10K so I had time to make up the difference  since both races started at the same time.

Workout: Long Run

• Warm-up / 2 mi / 10:49
• Conversation Pace / 3 mi / 9:40
• Recovery Pace / 1 mi / 10:44
• Conversation Pace/ 3 mi / 9:40
• Marathon Pace / 2 mi / 9:32

I fell off the wagon for a few days. I slept through my alarm two days in a row. It must be the impending doom of summer vacation coming to an end. I head back to the classroom on Monday. I always love my students, but the other stuff is pretty senseless.