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Week starting Jan 14, 2018

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Location:

Columbus,IN,United States

Member Since:

Jan 01, 2016

Gender:

Female

Goal Type:

Other

Running Accomplishments:

5K - 23:39:1 / Abby Brinkman 5K 2016

8K - 41:49.9 / Turkey Trot 8K 2018

10K - 50:58.2 / Rock N Ready 10K Run 2016

10K - 47:47.2 / Katie McBurnett 2019

Half-Marathon - 01:56:07 / Hilly Half of Brown County 2016

Marathon - 4:08:10 / Indianapolis Monumental Marathon 2016

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Blue Ghost 14 Lifetime Miles: 493.56
Purple Ghost 14 Lifetime Miles: 28.32
Slow milesFast milesTotal Distance
42.968.5251.48
Brooks Ghost 9 Miles: 11.72Altra Torin 2.5 Miles: 23.74Saucony Triumph Iso4 Miles: 16.02
Slow milesFast milesTotal Distance
5.540.005.54

Workout: Recovery day

  • Treadmill
  • Brisk walk of 70 minutes

Thoughts:

  • Mentally this is a difficult workout for me. I feel that I should be running. Trying hard to stay true to the 20 week program.
  • The weather froecast shows more snow and extreme cold temperatures for the week. Ugh!

Brooks Ghost 9 Miles: 5.54
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Slow milesFast milesTotal Distance
6.180.006.18

Overall Average Pace: 10.03 (treadmill)

Workout:

  • 60 minutes easy pace
  • 5 x 30 second strides (60 - 90 seconds easy recovery)

Thoughts:

  • Several more inches of snow fell last evening - Ugh! I am starting to dread running on the treadmill. It is beyond boring!
  • I ran my strides at mile 4. It took two strides before I found a treadmill setting that pushed me to something similar to outdoors. Although my lung capacity was never fully challenged, my left hip and left hamstring felt a significant pull. I did not want to further strain them.
  • The treadmill was set at a 9.0 / 6:39 mile pace, but my estimate would be a 8:00 mile pace.

 

Brooks Ghost 9 Miles: 6.18
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Slow milesFast milesTotal Distance
0.008.528.52

Workout: Treadmill (loathing the weather)

  • 10 minute warm-up / 9:44
  • 5 x 8 minutes at a challenging pace / 8:10
  • with 3 minute steady recovery / 9:34
  • 10 minute cool-down / 9:44

Thoughts:

  • The first 8 minutes was difficult to run. After the 3 - minute recovery, I hit my stride. It was a challenging pace for me to maintain. I increased my pace just slightly for the final 8 minute round.
  • By the afternoon, my quadriceps were sore and tired. It could have been the workout or it could have been the 5 hours of hiking in the snow that I did yesterday.

Cross Training:

  • 45 minutes spinning
  • 45 minutes Pound class

Altra Torin 2.5 Miles: 8.52
Comments(1)
Slow milesFast milesTotal Distance
8.110.008.11

Workout: Treadmill

  • Easy run 75 minutes

Thoughts:

  • My first 3 miles were beyond torture, physically and mentally. I finally hit my stride, but had to work at not ramping up the speed.
  • I have no idea if my workouts are building stamina, speed, etc. I just hope that all of these indoor workouts transfer to running outside when the weather finally changes.

Cross Training:

  • Pilates - 45 minutes
  • Spinning - 45 minutes

Altra Torin 2.5 Miles: 8.11
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Slow milesFast milesTotal Distance
0.000.000.00

Cross Training:

  • 45 minutes spinning

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Slow milesFast milesTotal Distance
7.110.007.11

Workout: (still on the treadmill)

  • 55 minutes easy
  • 5 x 30 second strides (7:10 pace)
  • 60 second easy recovery (9:33 pace)

 

Altra Torin 2.5 Miles: 7.11
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Slow milesFast milesTotal Distance
16.020.0016.02

Workout:

  • 16 miles easy
  • At 13-mile mark increase pace for the last 3 miles

Overall Average Pace: 10:10

Conditions:

  • 33° (feels like 28°)
  • SW 10 mph

Splits:

  • 2 mi - 10:18 / 4 mi - 9:52 / 6 mi - 9:54 / 8 mi - 10:31 / 10 mi - 10:19 / 12 mi - 10:12 / 14 mi - 10:12 / 16 mi - 9:53

Thoughts:

  • This was the first time in two weeks that I have run outside. It was refreshing!  The sidewalks were impassable while the roads were snowpacked and icy in places. Throughout the run, I had to slow my pace or walk for safety reasons.
  • I would have liked to finish with an overall pace closer to 9:55, but based upon the road conditions I am satisfied with my performance.
  • I need to bring more nutrition and hydration with me. I was in need of additional fluids by mile 14. My final push was more of a struggle than necessary because of my lack of preparedness. Learning as I go.

 

Saucony Triumph Iso4 Miles: 16.02
Add Comment
Slow milesFast milesTotal Distance
42.968.5251.48
Brooks Ghost 9 Miles: 11.72Altra Torin 2.5 Miles: 23.74Saucony Triumph Iso4 Miles: 16.02
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