Not-so-fast-running-blog

Overall Average Pace: 10:24

Overall Average Pace: 10:26

Overall Average Pace: 10:03

Fartlek Workout (treadmill)

• 1 mile warm-up / 9:31
• 3 min/2 min x 7
• 3 min / 8:34
• 2 min / 9:22
• 1 mile cool-down

Overall Average Pace: 9:44

Splits:

• 1 mi - 11:10 / 2 mi - 10:10 / 3 mi - 9:43 / 4 mi - 9:25 / 5 mi - 9:02 / 6 mi - 8:55

Tempo Workout (treadmill):

• 1 mile warm-up / 9:31
• 4 miles / 8:57
• 2 miles / 8:49
• .50 mile cool-down / 9:22

Overall Average Pace: 9:39

Conditions:

• 22° (12° windchill)
• Wind N 15 mph

Splits:

• 2 mi - 9:01 / 4 mi - 9:08 / 6 mi - 9:14 / 8 mi - 9:32 / 10 mi - 9:26 / 12 mi - 9:37 / 13. 74 - 8:14

Thoughts:

• I am disappointed with my overall finish time and average pace. I just don't understand why I can not run under 2 hours.
• The course was very hilly, but I felt as if I maintained my pace well through those parts of the race.
• At the first mile, the police officer directed us to a wrong turn. I, and other runners, ran an extra 1/2 mile in total due to his error. I don't really think that this affected my overall time too much except that perhaps I overcompensated and ran too fast at first to make up the distance in order to get back on track.
• I really need to think through my training and decide if I want to just run or if I want to run to race faster. I am really at a crossroad. I'm pretty discouraged because whatever I try just does not seem to work.

Workout: Easy Pace with 4 x 30 second strides (30 seconds recovery) / Treadmill

• 6.50 mi - 9.33
• .50 mi - 7:55 (strides at mile 5)

Workout: Fartlek (treadmill)

• 1 mi warm-up / 9:22
• 4 x 3 min on, 2 min steady / 8:00 & 8:57
• 4 x 4 min on, 1 min steady / 8:00 & 8:57
• 1 mi cool-down / 9:22

Workout: Run for 60 minutes (run was to be based on feel not pace)

Workout: Cross train

• Spinning Class / 45 minutes

Workout: Slow, steady pace to prepare for long run tomorrow

Overall Average Pace: 10:33

Conditions:

• 31°
• Wind SSW 14 mph
• Humidity 54%

Splits:

• 2 mi - 11:20 / 4 mi - 9:58 / 6 mi - 9:41 / 8 mi - 9:54 / 10 mi - 10:53 / 12 mi - 10:36 / 14 mi - 11:29 / 16 mi - 10:25

Thoughts:

• This was the first time in 6 days that I had been able to run outside. It felt good to be in the fresh air.
•  The workout goal was to run slow (11:00 per mile). I was all over the place with my times.
• I have three running plans vying for my decision to follow. Currently, my mind is a jumbled mess. What I have been using did not get me where I wanted to be ultimately. I am finding it difficult, however, to try something new.
• This week I am to do a recovery workout. I am forcing myself to make a final decision at the end of the week because I will have tried a week of training with each plan.

Overall Average Pace: 12:20

Workout: Fast-paced walk (50 - 55 minutes)

• I walked for 3 miles. I thought that I was going insane.
• I am trying very hard to follow this new plan with fidelity. I know that I need to rest, but this felt beyond crazy. I was also getting shin splints with the walking.
• I ran slowly for the remaining 3 miles. This made more sense.

Splits:

• 1 mi - 14:30 / 2 mi - 13:37 / 3 mi - 13:25 / 4 mi - 10:42 / 5 mi - 11:11 / 6 mi - 10:25

Workout: Put in 55 - 60 minutes at marathon pace (9:32)

Overall Average Pace: 9:29

Conditions:

• 41°
• Wind SSW 7 mph
• Humitdity 95%
• Light drizzle of rain

Splits:

• 1 mi - 10:15 / 2 mi - 9:58 / 3 mi - 9:24 / 4 mi - 9:28 / 5 mi - 9:03 / 6 mi - 9:01 / 6.14 - 8:52

Thoughts:

• Finally finished near my marathon pace. I still need to figure out how to run with my target pace steadily. I either slow down too much or speed up too much.
• Today I turned on the "coach" feature to talk to me every two minutes. While this certainly helped, I found that the coach told me "Good job" when I was either 20 seconds too fast or too slow within my race pace. this feels like a wide range especially when the goal is to run a marathon.

Cross Training:

• Pilates/Core - 40 minutes
• Spinning - 45 minutes

Overall Average Pace: 10:33 / Easy pace

Cross Training:

• Spinning - 45 minutes

Overall Average Pace: 9:48 (Easy Pace Workout)

Splits:

• 1 mi - 11:08 / 2 mi- 10:17 / 3 mi - 9:58 / 4 mi - 9:39 / 5 mi - 9:30 / 6 mi - 8:21

Cross Training:

• Pilates & Core - 40 minutes
• Spinning - 45 minutes

Overall Average Pace: 10.22 (Easy Pace Workout)

Conditions:

• 50°
• Wind NNW 8 mph
• Humidity 97%
• Light drizzle

Splits:

• 2 mi - 10:18 / 4 mi - 10:10 / 6 mi - 9:49 / 8 mi - 9:57 / 10 mi - 10:27 / 12 mi - 10:46 / 13.09 - 9:54

Thoughts:

• I had hoped to finish with an overall pace of 10:15. I felt strong so I was a little surprised to see my pace slow so much during miles 9 - 12.
• I am still trying to figure out the coach feature on my Garmin app. I felt as if the coach was constantly telling me to slow my pace. Perhaps I should not have the coach talk to me every two minutes. I can try it at every five minutes and see if there is any kind of difference with my performance.

Cross Training:

• Spinning - 45 minutes

Overall Average Pace: 11:07 (Recovery run / Pace should be 11:42) / 5 x 20 second strides (60 - 90 seconds easy recovery)

Conditions:

• 36°
• Wind N 14 mph
• Humidity 89%
• Rain

Splits:

• 1 mi -11:10 / 2 mi - 11:01 / 3 mi - 11:24 / 4 mi - 11:35 / 5 mi - 10:07
• Strides / 7:27

Thoughts:

• Oops! I ran my strides for 30 seconds and only recovered for 30 seconds. I should have paid better attention to the training schedule before leaving the house. No wonder why they were so hard today!

Cross Training:

• SAM Phase 1 - Hard Day (strentgh and mobility)

Overall Average Pace: 11.01 (easy A run / goal pace is 11:00 / last mile is 5 x 25 strides with 60 second easy recovery)

Conditions:

• 30°
• Wind NNW 14 mph
• Humidity 92%
• Mist and fog

Splits:

• 1mi - 11:45 / 2 mi - 11:09 / 3 mi - 11:18 / 4 mi - 10:43 / 5 mi - 10:55 / 6mi - 10:07 / 6.21 mi - 11:37
• I messed up on the strides and did 5 x 30 strides with 30 second recovery / stride pace was 7:29

Workout: Yasso 800's on the treadmill

• 1 mi warm-up / 9:33
• 6 x 800 / 8:34 treadmill speed / 4:20 minutes
• 400 recovery / 9:41 treadmill speed / 2:66 minutes
• 2 x 800 / 8:19 treadmill speed / 4:13 minutes
• 400 recovery / 9:33 treadmill speed / 2:62 minutes
• 1 mi cool-down / 9:41

Thoughts:

• According to the book (Simple Marathon Training), I need to run MUCH, MUCH faster on the treadmill. I am unclear as to why the treadmill pace does not better match up to the table in the book. I ran on the treadmill at a pace of 8:34. It took 4:20 minutes to run 800m. According to the book that would mean that my pace was 10:15. That is a huge discrepancy. Today's workout/calculations appear to be an epic fail.

Cross Training:

• Spinning - 45 minutes
• Pound - 45 minuts

Workout: Easy Pace (9:41)

• Treadmill
• Too cold for an outdoor run - 6°
• SAM Easy (strength and mobility)

Overall Average Pace: 9:31

• Easy pace workout
• Treadmill - still too cold to safely run outside
• SAM easy (strength and mobility)

Cross Training:

• Spinning - 45 minutes

Overall Average Pace: 10:47

Conditions:

• 12°
• Wind NNW 6 mph
• Light snow flurries

Splits:

• 2 mi - 11:42 / 4 mi - 10:30 / 6 mi - 10:29 / 8 mi -10:38 / 10 mi - 10:41 / 12 mi - 11:08 / 14 mi - 10:20

Thoughts:

• ​I was hoping for an overall pace closer to 10:20. I wore three layers of clothes. I felt very weighted down.
• At mile 10, I changed my running shirts. I was very wet and cold. I didn't think that I'd be able to complete the final 4 miles if I continued feeling so cold. It was a smart decision.
• My quadriceps are sore from the increased cycling and squat workouts. I should become more acclimated to the new workouts in a few weeks.

​Workout: Treadmill

• 50 minutes of easy running / 9:40 pace
• 5 x 25 minute strides with  60 seconds recovery / 7:00 stride / 9:40 recovery
• SAM easy (strength and mobility)

Cross Training:

• Spinning - 45 minutes

Workout: Slow walk or run - 70 minutes

• Treadmill / -3° outside
• Pace / 10:00