Starting over... Running Blog at FastRunningBlog.Com http://norajo.fastrunningblog.com/ Sat, 20 Oct 2018 18:34:08 FeedCreator 1.7.2 Sat, Oct 20, 2018 http://norajo.fastrunningblog.com/blog-10-20-2018.html <p><strong>Workout:</strong></p> <ul> <li>Warm-up / 1.57 mi / 11:00</li> <li>Dynamic warm-up</li> <li>Long run&nbsp; / 8.01 mi /12:00</li> <li>Cool-down / 1:47 mi / 11:04</li> </ul> Sat, 20 Oct 2018 06:00:00 Fri, Oct 19, 2018 http://norajo.fastrunningblog.com/blog-10-19-2018.html <p><strong>Workout:</strong></p> <ul> <li>Warm-up / 1.5 mi / 10:33</li> <li>Dynamic Warm-up</li> <li>3 mile (CP) / 9:21</li> <li>Cool dwon / .62 mi / 10:41</li> </ul> Fri, 19 Oct 2018 06:00:00 Thu, Oct 18, 2018 http://norajo.fastrunningblog.com/blog-10-18-2018.html <p><strong>Cross-training:</strong></p> <ul> <li>45 minutes spinning</li> </ul> Thu, 18 Oct 2018 06:00:00 Wed, Oct 17, 2018 http://norajo.fastrunningblog.com/blog-10-17-2018.html <p><strong>Workout:</strong></p> <ul> <li>Warm-up / 1:89 / 10:33</li> <li>Dynamic warm-up</li> <li>5 mile recovery / 10:17</li> </ul> Wed, 17 Oct 2018 06:00:00 Tue, Oct 16, 2018 http://norajo.fastrunningblog.com/blog-10-16-2018.html <p><strong>Cross-training:</strong></p> <ul> <li>45 minutes spinning</li> </ul> Tue, 16 Oct 2018 06:00:00 Mon, Oct 15, 2018 http://norajo.fastrunningblog.com/blog-10-15-2018.html <p><strong>Workout: </strong>Conversation Pace / 9:33</p> <ul> <li>Warm-up / 10:52</li> <li>Dynamic warm-up / 5 minutes</li> <li>Conversation pace / 9:21</li> </ul> Mon, 15 Oct 2018 06:00:00 Sat, Oct 13, 2018 http://norajo.fastrunningblog.com/blog-10-13-2018.html <p><strong>Workout: </strong>Long Run / Goal Pace / 12:35</p> <ul> <li>Warm-up / 1.5 mi / 11:58</li> <li>Dynamic warm-up / 5 minutes</li> <li>8 mi / 12:09</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 11:51 / 2 mi - 12:03 / 3 mi - 11:58 / 4 mi - 12:02 / 5 mi - 12:02 / 6 mi - 12:49 / 7 mi - 12:11 / 8 mi - 12:17</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>It was incredibly hard to force myself to run at this slower pace - not that I am fast by any means.</li> </ul> Sat, 13 Oct 2018 06:00:00 Fri, Oct 12, 2018 http://norajo.fastrunningblog.com/blog-10-12-2018.html <p><strong>Workout:</strong></p> <ul> <li>Warm-up /&nbsp; 1 - 1.5 mi / 9:57</li> <li>Conversation Pace / 3 mi / 9:18 (should have been 9:30)</li> <li>3 strides / 7:32</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 9:13 / 2 mi -9:30 / 3 mi - 9:08 / 3.5 mi - 9:32</li> </ul> <p><strong>Cross-training:</strong></p> <ul> <li>Weights</li> </ul> Fri, 12 Oct 2018 06:00:00 Thu, Oct 11, 2018 http://norajo.fastrunningblog.com/blog-10-11-2018.html <p><strong>Cross-training:</strong></p> <ul> <li>45 minutes spinning</li> <li>30 minutes weights</li> <li>2 hour hike with the grands - love them so!</li> </ul> Thu, 11 Oct 2018 06:00:00 Tue, Oct 09, 2018 http://norajo.fastrunningblog.com/blog-10-09-2018.html <p><strong>Workout:</strong></p> <ul> <li>1.5 mi warm-up / 11:02</li> <li>Dynamic warm-up</li> <li>5 mi recovery pace / 10:22</li> </ul> <p><strong>Overall Average Pace: </strong>10:11</p> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 10:34 / 2 mi - 10:19 / 3 mi -9:55 / 4 mi - 10:06 / 5 mi - 10:04</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>Pacing is so difficult. I had to change my coaching function from every 5 minutes to 2 minutes, to 1 minute, then to 30 seconds. It was totally annoying. Until I am able to naturally run these specific paces, I better get used to that coaches voice.</li> </ul> <p><strong>Cross-training:</strong></p> <ul> <li>45 minutes spinning</li> <li>30 minutes strength training</li> </ul> Tue, 09 Oct 2018 06:00:00 Mon, Oct 08, 2018 http://norajo.fastrunningblog.com/blog-10-08-2018.html <p><strong>Workout: </strong></p> <ul> <li>1.5 mi warm-up / 11:53</li> <li>Dynamic warm-up</li> <li>3 mi / 8:34</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 8:25 / 2 mi - 8:36 / 3 mi - 8:44</li> </ul> <p><strong>Cross-Training:</strong></p> <ul> <li>30 minutes strength training</li> <li>45 minutes spinning</li> </ul> Mon, 08 Oct 2018 06:00:00 Sun, Oct 07, 2018 http://norajo.fastrunningblog.com/blog-10-07-2018.html <p><strong>Workout: </strong>Just run</p> <p><strong>Overall Average Pace: </strong>9:44</p> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 10:52 / 2 mi - 9:39 / 3 mi - 9:44 / 4 mi - 10:17 / 5 mi - 9:28 / 6 mi - 9:07 / 6.36 mi - 8:43</li> </ul> Sun, 07 Oct 2018 06:00:00 Sat, Oct 06, 2018 http://norajo.fastrunningblog.com/blog-10-06-2018.html <p><strong>Workout: </strong>Just run</p> <p><strong>Overall Average Pace:</strong> 9:24</p> <p><strong>Splits:</strong></p> <ul> <li>1 mi -9:53 / 2 mi - 9:19 / 3 mi - 9:29 / 4 mi - 8:59 / 5 mi - 9:21</li> </ul> Sat, 06 Oct 2018 06:00:00 Thu, Oct 04, 2018 http://norajo.fastrunningblog.com/blog-10-04-2018.html <p><strong>Workout: </strong>Just run</p> <p><strong>Overall Average Pace: </strong>10:12</p> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 11:03 / 2 mi - 10:09 / 3 mi - 9:26</li> </ul> <p><strong>Cross-Training:</strong></p> <ul> <li>45 minutes of spinning</li> </ul> Thu, 04 Oct 2018 06:00:00 Tue, Oct 02, 2018 http://norajo.fastrunningblog.com/blog-10-02-2018.html <p><strong>Cross-Training:</strong></p> <ul> <li>45 minutes spinning</li> </ul> Tue, 02 Oct 2018 06:00:00 Mon, Oct 01, 2018 http://norajo.fastrunningblog.com/blog-10-01-2018.html <p><strong>Workout: </strong>Just run</p> <p><strong>Overall Average Pace: </strong>9:29</p> <p><strong>Splits: </strong></p> <ul> <li>1 mi - 10:14 / 2 mi - 9:58 / 3 mi - 9:53 / 4 mi - 9:27 / 5 mi - 9:04 / 6 mi - 8:14</li> </ul> Mon, 01 Oct 2018 06:00:00 Sun, Sep 30, 2018 http://norajo.fastrunningblog.com/blog-09-30-2018.html <p><strong>Workout: </strong>Just run</p> <p><strong>Overall Average Pace:</strong> 9:09</p> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 9:41 / 2 mi - 9:35 / 3 mi - 9:08 / 4 mi - 9:12 / 5 mi - 8:14</li> </ul> <p>&nbsp;</p> Sun, 30 Sep 2018 06:00:00 Sat, Sep 29, 2018 http://norajo.fastrunningblog.com/blog-09-29-2018.html <p><strong>Workout: </strong>Just run</p> <p><strong>Overall Average Pace: </strong>9:22</p> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 10:13 / 2 mi - 9:39 / 3 mi - 9:32 / 4 mi - 9:09 / 5 mi - 8:58 / 6 mi - 9:02 / 7 mi - 9:39 / 8 mi - 8:49</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>I experienced zero foot pain! The run was fun and relaxing!</li> </ul> <p>&nbsp;</p> Sat, 29 Sep 2018 06:00:00 Sat, Sep 22, 2018 http://norajo.fastrunningblog.com/blog-09-22-2018.html <p><strong>Thoughts:</strong></p> <ul> <li>I signed up for this race 11 months ago. It is my favorite race because it is in my hometown. Also, the race promotors give a Ford truck with a Cummins engine to one race finisher. I have a 5 year losing streak with this truck give-away!</li> <li>In September, I stopped running altogether because my foot hurt so badly. I sat in the car for 30 minutes prior to the race debating whether I should run.</li> <li>After the first few miles, I got into a steady rhythm. I noticed a female runner slightly ahead of me. She continuously checked her watch. I decided to stay unobtrusively behind her and match my pace with hers for the remainder of the race.</li> <li>At mile 12, I left her and pushed hard to the finish.</li> <li>My son works at the finish line medical tent. As I approached the finish, I could see him cheering and clapping for me. I realized at that moment that the only opponent I needed to beat was myself, the way I used to be. I was better today than I was yesterday.&nbsp; I had beat my discouragement, my injury, my lack of training; and that was enough.</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>2 mi - 9:02 / 4 mi - 9:14 / 6 mi - 9:21 / 8 mi - 9:30 / 10 mi - 9:34 / 12 mi - 9:21 / 13.1 mi - 9:01</li> <li>By the way, my losing streak is rock solid. I did not win the truck this year!</li> </ul> <p>&nbsp;</p> <p>&nbsp;</p> Sat, 22 Sep 2018 06:00:00