I'm not very fast so I try to have fun! Running Blog at FastRunningBlog.Com http://norajo.fastrunningblog.com/ Tue, 19 Nov 2019 14:35:55 FeedCreator 1.7.2 Tue, Nov 19, 2019 http://norajo.fastrunningblog.com/blog-11-19-2019.html <p><strong>Workout: </strong>Strength (treadmill)</p> <p>Warm-up / 1 mi / 10:41</p> <p>Strength / 6 x 1 mi / 8:19</p> <p>Recovery / .50 x 6 / 9:40</p> <p>Today I march to the Indianapolis State Capital with my fellow #Red for Ed union members and supporters to let our voice be heard regarding low teacher salary, the defunding of our public school system, 15 hour licensing externship requirements, increase of unrealistic mandated student testing, and lack of legislative respect toward the profession.</p> Tue, 19 Nov 2019 07:00:00 Mon, Nov 18, 2019 http://norajo.fastrunningblog.com/blog-11-18-2019.html <p><strong>Recovery Run:</strong> 10:20</p> <p>My shins are better, but now my quads are sore. Hopefully, by tomorrow, the legs will be back to normal!</p> Mon, 18 Nov 2019 07:00:00 Sun, Nov 17, 2019 http://norajo.fastrunningblog.com/blog-11-17-2019.html <p><strong>Recovery Run:</strong> 10:30</p> <p>I intended to run 6 miles, but my shins were really tight from yesterday&#39;s hilly race. I decided to rest my legs instead.</p> Sun, 17 Nov 2019 07:00:00 Sat, Nov 16, 2019 http://norajo.fastrunningblog.com/blog-11-16-2019.html <p>This is one of the most beautiful courses I run each year. It is one of the most difficult courses I run too. The hills are many and&nbsp; steep. This is the first year that I did not injure myself, but it is also the slowest time that I have raced on the course. I sacrificed my speed today so that I could finish out my race year. I have 2 5K&#39;s, 1 8K, and one more half-marathon remaining to race.</p> Sat, 16 Nov 2019 07:00:00 Thu, Nov 14, 2019 http://norajo.fastrunningblog.com/blog-11-14-2019.html <p><strong>Workouts:</strong> Recovery runs (treadmill)</p> <p><strong>Wednesday: </strong>6 mi / 9:34</p> <p><strong>Thursday: </strong>7 mi / 9:22</p> Thu, 14 Nov 2019 07:00:00 Sat, Nov 09, 2019 http://norajo.fastrunningblog.com/blog-11-09-2019.html <p>For my birthday, I ran my last EVER marathon! I had not prepared myself physically or mentally as I decided 3 weeks ago to do this event. I had very low performance expectations, but I finished feeling satisfied with my results.</p> <p>I learned a few helpful tips today to move my half-marathon training and race results to perhaps a higher level:</p> <p>1. Because I suffer from Raynaud&#39;s Disease, I learned that I can not race in conditions below 30 degrees. Today&#39;s race began and ended with a wind chill of 22 degrees. By mile 5, I had no feeling in my fingers. By mile 9, I had no feeling in my toes. I was unable to handle any of my race nutrition. This meant that I ran the entire race without food. I ran a lot of the race with my hands in my pockets. Many runners offered me their gloves, but I was unable to put them on over mine since I had no feeling. Around mile 11, a runner gave me heat packs. He slid them into my gloves. He was stunned to see my white hands and chose to run with me for several miles to make sure my hands somewhat warmed up.</p> <p>2. Map my Run stinks as a mileage and pace tracker! I probably need to stop being so miserly and invest in a quality Garmin. Here are the differences in what happened on the race course with my paces:</p> <p>Map my Run: First Half - 2:05:22 / Second Half - 2:11:49 / Overall Pace: 9:52</p> <p>Monumental: First Half - 2:09:38 / Second Half - 2:24:36 / Overall Pace:10:28</p> <p>3. I need to look UP when I run. If I had looked UP more often, I might have realized that my Garmin was not in sync with the official race clock. I might have run my final half faster than what I actually did. Again, no regrets. It was a satisfying finish to an event that I have never enjoyed!</p> <p>Tomorrow my birthday celebration continues with another trip to Indianapolis. I&#39;ll cheer the Indianapolis Colts on to a victory over the Miami Dolphins. I really am a Denver Broncos girl having grown up in Denver, but the Broncos season is all but over. Perhaps John Elway will get his act together and secure a decent quarterback like Andrew Luck since we know that all <strong>colts </strong>grow up to be <strong>broncos</strong>!</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> Sat, 09 Nov 2019 07:00:00 Wed, Nov 06, 2019 http://norajo.fastrunningblog.com/blog-11-06-2019.html <p><strong>Workout: </strong>Recovery Run</p> <p><strong>Overall Average Pace: </strong>10:05</p> <p>I think I figured out how to dress for the cold morning starts! Race on Saturday is to begin in the low 20&#39;s. Brrrr!</p> Wed, 06 Nov 2019 07:00:00 Tue, Nov 05, 2019 http://norajo.fastrunningblog.com/blog-11-05-2019.html <p><strong>Workout:</strong> Recovery run</p> <p>I ran to and from my polling precinct in the rain.</p> Tue, 05 Nov 2019 07:00:00 Mon, Nov 04, 2019 http://norajo.fastrunningblog.com/blog-11-04-2019.html <p><strong>Workout:</strong> Recovery run</p> Mon, 04 Nov 2019 07:00:00 Sun, Nov 03, 2019 http://norajo.fastrunningblog.com/blog-11-03-2019.html <p><strong>Workout: </strong>Recovery run</p> <p>I ran better with the chilly temperatures this mmorning.</p> Sun, 03 Nov 2019 06:00:00 Sat, Nov 02, 2019 http://norajo.fastrunningblog.com/blog-11-02-2019.html <p><strong>Moderate Long Run:</strong> (suggested pace: 11:30)</p> <p><strong>Overall Average Pace:</strong> 10:28</p> <p><strong>Splits: </strong>2 mi - 11:44 / 4 mi - 10:44 / 6 mi - 10:41 / 8 mi - 10:41 / 10 mi - 10:04 / 12.08 mi - 9:25</p> <p><strong>Thoughts: </strong>Most runners would have welcomed a 30&deg; temperature start. This is just a little too cold for my fingers and toes. By the time I returned home, my fingers were white, tingling, and burning. The new running gloves did not help. My status as the dorky runner wearing ski gloves must continue for another year! There are worse labels? Right?</p> Sat, 02 Nov 2019 06:00:00 Thu, Oct 31, 2019 http://norajo.fastrunningblog.com/blog-10-31-2019.html <p><strong>Workout: </strong>Strength (treadmill)</p> <p>Warm-up / 1 mi / 11:15</p> <p>2 mi x 3 / 8:34 by 0.50 mi x 3 / 9:49</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> Thu, 31 Oct 2019 06:00:00 Wed, Oct 30, 2019 http://norajo.fastrunningblog.com/blog-10-30-2019.html <p><strong>Recovery Run:</strong> (suggested pace 10:20)</p> <p><strong>Overall Average Pace:</strong> 10:00</p> <p>2 mi - 10;52 / 4 mi - 10:05 / 6 mi - 9:35 / 8 mi - 9:57 / 10.09 mi - 9:34</p> <p>I beat the rain for 6 miles! The next 2 miles were a light drizzle, but the final 2 miles were wet, wet, wet! The run felt good nonetheless!</p> Wed, 30 Oct 2019 06:00:00 Tue, Oct 29, 2019 http://norajo.fastrunningblog.com/blog-10-29-2019.html <p><strong>Workout: </strong>Tempo</p> <p>Warm-up / 1 mi / 10:46</p> <p>2 mi - 9:31 / 3 mi - 9:22 / 4 mi - 9:13 / 5 mi - 9:05 / 6 mi - 8:57 / 7 mi - 8:49</p> <p>I was going for 9 miles this morning, but I ran out of time. Rain is in the forecast for tomorrow morning. My plan is to run outside since it is a recovery run. We&#39;ll see if I can make up my mileage and stay ahead of the rain!</p> <p>&nbsp;</p> Tue, 29 Oct 2019 06:00:00 Mon, Oct 28, 2019 http://norajo.fastrunningblog.com/blog-10-28-2019.html <p><strong>Recovery Run: </strong>(suggested pace 10:20)</p> <p><strong>Overall Average Pace: </strong>9:52</p> <p><strong>Splits: </strong>1 mi - 10:53 / 2 mi - 9:50 / 3 mi - 10:13 / 4 mi - 10:14 / 5 mi - 9:52 / 6 mi - 9:50 / 7 mi - 9:38 / 8 mi - 9:36 / 9 mi - 8:50</p> Mon, 28 Oct 2019 06:00:00 Sun, Oct 27, 2019 http://norajo.fastrunningblog.com/blog-10-27-2019.html <p><strong>Long Run: </strong>Suggested pace - 12:30</p> <p><strong>Overall Average Pace: </strong>10:43</p> <p><strong>Splits: </strong>5 mi - 11:10 / 10 mi - 10:24 / 15 mi - 10:47 / 20 mi - 10:24</p> <p><strong>Thoughts: </strong>I had a bit of trouble with my clothing at the onset. I ran home three separate times to change for the weather. First, I was too hot. Then, I was too cold. Finally, I was just right! After that, I got my pacing down and had a really nice, enjoyable run.</p> Sun, 27 Oct 2019 06:00:00 Sat, Oct 26, 2019 http://norajo.fastrunningblog.com/blog-10-26-2019.html <p><strong>Workout: </strong>Long run</p> <p>I was hoping to beat the rain. That did not happen. It rained and rained and rained some more. I shortened my long run once the steady downpour refused to cease. I&#39;ll try again tomorrow.</p> Sat, 26 Oct 2019 06:00:00 Thu, Oct 24, 2019 http://norajo.fastrunningblog.com/blog-10-24-2019.html <p><strong>Workout: </strong>Tempo (treadmill)</p> <ul> <li>Warm-up / 1 mi / 11:08</li> <li>2 mi - 9:30 / 3 mi - 9:22 / 4 mi - 9:13 / 5 mi - 9:05 / 6 mi - 8:57 / 7 mi - 8:49 / 8 mi - 8:42 / 9 mi - 8:19</li> </ul> <p>At mile 2, I decided that I would run one more mile. I was just not feeling the run. Then, mile 3 came and went. I decided to run one more mile. Before I knew it, I had run 6 miles. At that point I was in the groove so I finished my workout with 9 miles. It turned out to be a good workout. Runs like this are very satisfying.</p> Thu, 24 Oct 2019 06:00:00 Wed, Oct 23, 2019 http://norajo.fastrunningblog.com/blog-10-23-2019.html <p><strong>Workout: </strong>Recovery Run</p> <p><strong>Overall Average Pace: </strong>10:09</p> <p><strong>Splits: </strong>1 mi - 12:35 / 2 mi - 9:57 / 3 mi - 10:13 / 4 mi - 10:13 - 5 mi - 10:19 / 6 mi - 9:48 / 7 mi - 9:30 / 8 mi - 9:28 / 9 mi - 9:27 / 9.51 mi - 9:26</p> Wed, 23 Oct 2019 06:00:00 Tue, Oct 22, 2019 http://norajo.fastrunningblog.com/blog-10-22-2019.html <p><strong>Workout: </strong>Strength (treadmill)</p> <ul> <li>Warm-up / 1 mi / 10:39</li> <li>4 x 1.5 mi /&nbsp; 8:37</li> <li>800 recovery / 9:49</li> </ul> <p>&nbsp;</p> Tue, 22 Oct 2019 06:00:00 Mon, Oct 21, 2019 http://norajo.fastrunningblog.com/blog-10-21-2019.html <p><strong>Workout: </strong>Just run</p> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 11:52 / 2 mi - 9:38 / 3 mi - 9:47 / 4 mi - 9:40 / 5 mi - 9:12 / 6 mi - 9:20 / 7 mi - 9:21 / 8 mi - 9:03 / 9 mi - 9:45 / 9.91 mi - 9:13</li> </ul> <p>This run felt great! It was nice to get some extra miles in before work since I was unable to do a long run over the weekend.</p> Mon, 21 Oct 2019 06:00:00 Sun, Oct 20, 2019 http://norajo.fastrunningblog.com/blog-10-20-2019.html <p>This was my second 5K race in two days. Surprisingly I was faster today than yesterday which is odd because this was an afternoon race. I literally only run in the morning! My first mile is still significantly slower, but negative splits are nothing to complain about when racing.</p> <p>1 mi - 8:38 / 2 mi - 8:17 / 3.107 mi - 8:06</p> <p>I ran 2 additional miles following the race with a friend to loosen our legs and just catch up. It was fun except for the food fair stench! I guess I am a fried food snob while exercising.</p> Sun, 20 Oct 2019 06:00:00 Sat, Oct 19, 2019 http://norajo.fastrunningblog.com/blog-10-19-2019.html <p>This race was sponsored by a former first grade student. She is now a senior in high school. I love supporting their endeavors<strong> </strong>and appreciate how they stay connected with me through the years<strong>.</strong></p> <p>In typical fashion, I am a slow starter. If I could figure out how to improve my first mile, I might enjoy 5K events better.</p> <p>1 mi - 8:58 / 2 mi - 8:04 / 3 mi - 7:58 / 3.20 mi - 7:48</p> <p>I tried my hardest to keep my finish under 26 minutes as I neared the time clock. Unfortunately, my best efforts failed me. It was a tough finish running uphill. Overall, it was good race with an overall average pace of 8:23.</p> <p>&nbsp;</p> Sat, 19 Oct 2019 06:00:00