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Week starting Feb 11, 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

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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
48.318.4756.78
Saucony Triumph Iso4 Miles: 40.22Altra Torin 2.5 Miles: 16.56
Slow milesFast milesTotal Distance
7.500.007.50

Workout: Easy pace of 60 - 90 minutes

Overall Average Pace: 10:20

Conditions:

  • 29 degrees
  • Wind WNW 9 mph
  • Rain, freezing rain
  • Snow

Splits:

  • 1 mi - 10:33 / 2 mi - 10:43 / 3 mi - 11:31 / 4 mi - 10:22 / 5 mi - 10:15 / 6 mi - 10:01 / 7 mi - 9:28 / 7:30 mi - 8:51

Thoughts:

  • This was the first day in two weeks that I did not take any Advil or Tynenol before running. My left knee was a tad sore, but nothing to hinder my performance.
  • The weather conditions changed rapidly. They went from safe to unsafe to marginally safe. I ran on the grass at mile 3 because the sidewalks were ice covered. At mile 4, I was able to run on pavement which was not as slick.
  • I had hoped to run 8 or 9 miles, but felt fortunate to mangage 7.5 without falling.  

 

Saucony Triumph Iso4 Miles: 7.50
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Slow milesFast milesTotal Distance
6.091.007.09

Workout: 55 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

  • Treadmill Workout
  • Strides / 8.7 / approx. 7:02
  • Recovery / 6.5 / approx. 9:22
  • Final stride / 9.5 / approx. 6:27

Overall Average Pace: 9:16

Thoughts:

  • My left knee is very bothersome at night. I wake up with pain and stiffness.
  • My first mile was difficult. I took Tynelnol to ease the discomfort. Everything felt better around mile 3. My friend just had an MRI. He has 3 stress fractures around his knee. My mind is spinning!

Altra Torin 2.5 Miles: 7.09
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Slow milesFast milesTotal Distance
2.007.479.47

Workout: 60 minute progression run on the treadmill

  • 10 minute warm-up / 6.2 / 9:48
  • 30 minutes steady / 6.7 / approx 9:05
  • 15 minutes faster / 7.0 / approx 8:41
  • 10 minutes faster / 7.4 / approx 8:16
  • 5 minutes fastest / 7.8 / approx 7:58
  • 10 minute cool-down / 6.7 / 9:10

Thoughts:

  • Again, it took close to 3 miles before I felt ready to run. I feel heavy and continue to experience moderate knee stiffness
  • I took 2 Tynenol before starting my run
  • My 15 minute and 10 minute portion of the run were not that difficult. My fastest pace was a lot for me to maintain

Altra Torin 2.5 Miles: 9.47
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Slow milesFast milesTotal Distance
7.250.007.25

Workout: 60 - 90 minutes easy

Overall Average Pace: 10:14

Conditions:

  • 34 degrees
  • Wind S 6 mph
  • Light, intermittent rain drizzles

Splits:

  • 1 mi - 11:15 / 2 mi - 10:27 / 3 mi - 10:36 / 4 mi - 10:35 / 5 mi - 9:41 / 6 mi - 9:34 / 7 mi - 9:22 / 7.25 mi - 9:18

Saucony Triumph Iso4 Miles: 7.25
Comments(1)
Slow milesFast milesTotal Distance
0.000.000.00

Workout: Crosstraining

  • 45 minutes spinning

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Slow milesFast milesTotal Distance
7.450.007.45

Workout:

  • 55 minutes easy 
  • 5 x 30 second stride / 60 second recovery

Overall Average Pace: 10:06

Conditions:

  • 54 degrees
  • Wind NNE 10 mph

Splits:

  • 1 mi - 10:40 / 2 mi - 10:15 / 3 mi - 10:26 / 4 mi - 10:08 / 5 mi - 9:51 / 6 mi - 10:31 / 7 mi - 9:29 / 7.45 mi - 8:36

Saucony Triumph Iso4 Miles: 7.45
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Slow milesFast milesTotal Distance
18.020.0018.02

Workout:

  • 18 miles easy - if you feel good at the 14-mile mark you can speed up a bit in the last 4 miles
  • Strength and mobility exercises immediately following the run

Overall Average Pace: 10:00

Conditions:

  • 28°
  • Wind SSW 5 mph
  • Snow showers started just as I entered the house! I HATE Winter!

Splits:

  • 2 mi - 10:20 / 4 mi - 10:03 / 6 mi - 9:45 / 8 mi - 9:58 / 10 mi - 10:35 / 12 mi - 9:56 / 14 mi - 9:59 / 16 mi - 9:27 / 18:02 mi - 10:02

Thoughts:

  • I set my Garmin to only speak to me at each 5 mile marker. This really helped my mental capacity to stay on pace and not fall apart toward the end of my run.
  • I also tried to consume a lot more nutrition earlier in my running. I think that this really helped me not bonk before I reached 18 miles.
  • On the downside, I took 4 Tynelol and 3 Advil during the course of the run to alleivate the dull knee discomfort.
  • Overall, I was pleased with my performance.

Saucony Triumph Iso4 Miles: 18.02
Add Comment
Slow milesFast milesTotal Distance
48.318.4756.78
Saucony Triumph Iso4 Miles: 40.22Altra Torin 2.5 Miles: 16.56
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