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Week starting Jul 08, 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
21.526.0027.52
Brooks Ghost 11 Miles: 27.52
Slow milesFast milesTotal Distance
0.000.000.00

Cross-Training:

  • 31 mile bike ride

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Slow milesFast milesTotal Distance
4.130.004.13

Workout: 4 miles easy pace (between an 10:15 and 11:00 pace)

Overall Average Pace: 10:11

Conditions:

  • 68°
  • Humidity 71%

Splits:

  • 1 mi - 11:23 / 2 mi - 10:22 / 3 mi - 9:34 / 4 mi 9:26 / 4.13 - 10:19

Thoughts:

  • It is going to take awhile to get my running groove back in sync. The first two miles were laborous. My lower body felt weighted down. I really wanted to stop and hop on my bike. I felt a need for speed!
  • The struggle to maintain consistent paces plagues me. I'm glad that I turned the "coach" feature on, but I'll need to have it talk to me more consistently.

 

Brooks Ghost 11 Miles: 4.13
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Slow milesFast milesTotal Distance
6.003.009.00

Treadmill Workout: 1.5 mi warm-up / 12 x 400m @ 5K pace with 400m jog rest / 1.5 mi cool-down

Paces:

  • Warm-up & cool-down - 10:30 / 5K - 8:24 / Jog rest - 10:00

Thoughts:

  • My heel experienced significant pain for the first mile. Then, there was moderate pain for the remainder miles.
  • Following the workout, I took pain relievers, stretched, soaked the foot in epsom salt, and put my boot back on.
  • Tomorrow is a rest day.

Cross Training:

  • 20 minutes of weight training
  • 45 minutes of spinning

Brooks Ghost 11 Miles: 9.00
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Slow milesFast milesTotal Distance
3.373.006.37

Workout: Strength workout on the treadmill

Paces:

  • 1.5 mile warm-up / app. 10:31
  • 3 miles / app. 9:22
  • 1.5 cool-down / app. 10:31

Thoughts:

  • The heel was sore for the first half-mile or so and then the body fell in sync. Overall it was a good, solid workout.

Cross Training:

  • 20 minutes of weight training
  • 24 mile bike ride

Brooks Ghost 11 Miles: 6.37
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Slow milesFast milesTotal Distance
8.020.008.02

Workout: 8 mile easy pace (target 10:30 pace)

Overall Average Pace: 10.22

Conditions:

  • 72°
  • Wind NE 5 mph
  • Humidity 39%

Splits:

  • 1 mi - 11:10 / 2 mi - 10:44 / 3 mi - 10:19 / 4 mi - 10:10 / 5 mi -10:10 / 6 mi - 10:06 / 7 mi - 10:41/ 8 mi - 9:41

Thoughts:

  • I wasn't sure what to expect this morning. I had a lot of heel pain yesterday so I was apprehensive, but overall the heel performed well.
  • Running 8 miles was no big deal. I had the stamina. My pacing was good. I went a little mindless on mile 7, but regained better pacing to finish the run strong.
  • 27.52 miles was a BIG increase from the past 14 weeks where I often was unable to do even 1 mile. I'll be honest, this really scared me. I'm glad that I faced this fear. I have a long way to go, but at least I'm moving forward now!

Cross-Training:

  • 16 mile bike ride

Brooks Ghost 11 Miles: 8.02
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Slow milesFast milesTotal Distance
21.526.0027.52
Brooks Ghost 11 Miles: 27.52
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