Not-so-fast-running-blog

Workout: Long run / 12:33 projected pace

• Long run / 14 miles / 10:59

Afterward I ran another 3.1 miles with my Girls on the Run team for our end of season 5K. I was able to run each of them to the finish line since the girl I ran the race with finished before all of our other girls. That was so much fun to bring each girl in to a strong finish!

Workout: Speed Work 1 (treadmill)

• 1.5 mile warm-up / 12:33 long run pace
• 800 x 4 / 2 minute walking recovery / 8:03 long interval pace

I don't measure distance well so I'll be heading to the treadmill more often to complete my speed work.

Cross-training:

• 20 minutes of weight training

Cross-training:

• 45 minutes of spinning
• 20 minutes of weight training

Workout: 6 mile recovery / 10:22 pace

• Warm-up / 1 mi / 12:07
• Recovery / 6 mi / 9:41
• Cool down / 1.04 / 10:04

This was a tricky run as the sidewalks and roads were slick with ice. It was hard to see the ice at 5 AM.

Cross-training:

• 45 minutes of spinning
• 30 minutes of weight training

Workout: Speedwork 1 (treadmill)

• Warm-up / 1 mi / 12:33
• 800 x 4 intervals with 2 minute walking recovery / 8:10
• Cool-down / 1mi / 12:33

Cross-training:

• 20 minutes of weight training

Workout: 12 miles (treadmill)

• 1 mi warm-up / 12:33 / Long run
• 2 mi / 9:30 / Conversation pace
• 2 mi / 8:33 / Tempo pace
• 2 mi / 9:30 / CP
• 1 mi / 12:33 / LR
• 2 mi / 9:30 / CP
• 1 mi / 8:33 / TP
• 1 mi / 12:33 / LR

Cross-Training:

• 20 minutes of weight training

I dressed to run outdoors. The weather, however, had a different idea. The windchill dropped the temperature down significantly. It really wasn't bad running the sidtance on the treadmill. I actually enjoyed it.

My foot really hurt during the run and for the remainder of the day. I booted my foot in the afternoon. I'm not sure that my foot will ever be the same again!

Workout: Speedwork 2 (treadmill)

• Warm-up / Long run pace /12:33
• 800 x 6 @ long interval  with 2 minute walking / 8:10
• Cool-down / Long run pace / 12:33

Cross Training:

• 20 minutes of weights

Cross Training:

• 20 minutes weights
• 45 minutes spinning

Workout:

• Warm-up / 1:59 mi / 10:50
• Recovery Run / 6:04 mi / 9:56
• Cool-down / 1:16 mi / 9:31

Thoughts:

• This should have been an easy run, but I really struggled.

Cross-training:

• 20 minute weights
• 45 minutes spinning

Workout:

• Warm-up / 1 mi / 12:00
• 500 x 6 / 8:10
• with 400 walk / 12:00
• Cool-down / 1 mi / 10:50

Cross-Training:

• 20 minutes of weights

Workout: Long run

• Lots of different paces scheduled for this workout - slow pace, conversation pace, and tempo pace
• Today's workout was easier than last weeks attempt
• The weather turned chillier and began to mist as time wore on

Workout:

• Recovery run / 10:00
• Treadmill

Cross-train

• 20 minutes weights

Cross-Training:

• 20 minutes weights
• 45 minutes spinning

Workout:

• Recovery run / 6 mi / 9.54
• Cool-down / 1.44 mi / 10.01

Cross-Training:

• 20 minute weights
• 45 minute spinning

Workout:

• Warm-up / 1 mi / 10:30
• Conversation Pace / 3 mi / 9:30
• Cool-down / 1 mi / 10:30

Workout:

• Long Run / 14 mi / 11:10
• I was just glad to have finished. I felt sick the entire run.

Workout:

• Recovery run / 6 mi / 10:30

Workout:

• Recovery run / 6 mi / 10:22
• Conversation pace / 3 mi / 9:30

Workout:

• Treadmill - steady rain outside
• Warm-up / 1 mi / 10:20
• Conversation pace / 3 mi / 9:30
• Cool-down / 1.25 / 10:00

Cross-training:

• 20 minutes of weights

Workout:

• Long run / 16 miles / 11:39
• My pace was supposed to be 12:33 so I was not too far off.
• The weather was a balmy 54°. I took advantage of the warmer temperature and did my long run today instead of tomorrow.

Workout: 3 miles at conversation pace (9:30)

• Treadmill
• Warm-up / 1 mi / 10:30
• CP / 3 mi / 9:22
• Cool down / 1.27 mi / 10:20

Workout:

• Recovery Run / 5.36 / 10:02

This is the final run of 2018. Here's hoping for a better, healthier year of fitness.