Boston? Maybe? Running Blog at FastRunningBlog.Com http://norajo.fastrunningblog.com/ Tue, 12 Dec 2017 14:24:43 FeedCreator 1.7.2 Mon, Dec 11, 2017 http://norajo.fastrunningblog.com/blog-12-11-2017.html <p><strong>Workout: </strong>Easy Pace with 4 x 30 second strides (30 seconds recovery) / Treadmill</p> <ul> <li>6.50 mi - 9.33</li> <li>.50 mi - 7:55 (strides at mile 5)</li> </ul> <p>&nbsp;</p> Mon, 11 Dec 2017 07:00:00 Sun, Dec 10, 2017 http://norajo.fastrunningblog.com/blog-12-10-2017.html <p><strong>Overall Average Pace: </strong>9:39</p> <p><strong>Conditions:</strong></p> <ul> <li>22&deg; (12&deg; windchill)</li> <li>Wind N 15 mph</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>2 mi - 9:01 / 4 mi - 9:08 / 6 mi - 9:14 / 8 mi - 9:32 / 10 mi - 9:26 / 12 mi - 9:37 / 13. 74 - 8:14</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>I am disappointed with my overall finish time and average pace. I just don&#39;t understand why I can not run under 2 hours.</li> <li>The course was very hilly, but I felt as if I maintained my pace well through those parts of the race.</li> <li>At the first mile, the police officer directed us to a wrong turn. I, and other runners, ran an extra 1/2 mile in total due to his error. I don&#39;t really think that this affected my overall time too much except that perhaps I overcompensated and ran too fast at first to make up the distance in order to get back on track.</li> <li>I really need to think through my training and decide if I want to just run or if I want to run to race faster. I am really at a crossroad. I&#39;m pretty discouraged because whatever I try just does not seem to work.</li> </ul> Sun, 10 Dec 2017 07:00:00 Fri, Dec 08, 2017 http://norajo.fastrunningblog.com/blog-12-08-2017.html <p><strong>Tempo Workout </strong>(treadmill):</p> <ul> <li>1 mile warm-up / 9:31</li> <li>4 miles / 8:57</li> <li>2 miles / 8:49</li> <li>.50 mile cool-down / 9:22</li> </ul> Fri, 08 Dec 2017 07:00:00 Thu, Dec 07, 2017 http://norajo.fastrunningblog.com/blog-12-07-2017.html Thu, 07 Dec 2017 07:00:00 Wed, Dec 06, 2017 http://norajo.fastrunningblog.com/blog-12-06-2017.html <p><strong>Overall Average Pace: </strong>9:44</p> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 11:10 / 2 mi - 10:10 / 3 mi - 9:43 / 4 mi - 9:25 / 5 mi - 9:02 / 6 mi - 8:55</li> </ul> Wed, 06 Dec 2017 07:00:00 Tue, Dec 05, 2017 http://norajo.fastrunningblog.com/blog-12-05-2017.html <p><strong>Fartlek Workout</strong> (treadmill)</p> <ul> <li>1 mile warm-up / 9:31</li> <li>3 min/2 min x 7</li> <li>3 min / 8:34</li> <li>2 min / 9:22</li> <li>1 mile cool-down</li> </ul> Tue, 05 Dec 2017 07:00:00 Mon, Dec 04, 2017 http://norajo.fastrunningblog.com/blog-12-04-2017.html <p><strong>Overall Average Pace: </strong>10:03</p> Mon, 04 Dec 2017 07:00:00 Sun, Dec 03, 2017 http://norajo.fastrunningblog.com/blog-12-03-2017.html <p><strong>Overall Average Pace: </strong>10:26</p> <p>&nbsp;</p> Sun, 03 Dec 2017 07:00:00 Fri, Dec 01, 2017 http://norajo.fastrunningblog.com/blog-12-01-2017.html <p><strong>Overall Average Pace: </strong>10:24</p> Fri, 01 Dec 2017 07:00:00 Thu, Nov 30, 2017 http://norajo.fastrunningblog.com/blog-11-30-2017.html <p><strong>Tempo Run:</strong></p> <ul> <li>1 mi / Warm-up - 9:33</li> <li>2 - 4 mi / 8:47</li> <li>5 - 8 mi / 8:42</li> <li>8:24 / 9:33</li> </ul> Thu, 30 Nov 2017 07:00:00 Wed, Nov 29, 2017 http://norajo.fastrunningblog.com/blog-11-29-2017.html <p><strong>Overall Average Pace: </strong>9:46</p> Wed, 29 Nov 2017 07:00:00 Tue, Nov 28, 2017 http://norajo.fastrunningblog.com/blog-11-28-2017.html <p><strong>Speed Workout: </strong></p> <ul> <li>1 mi Warm-up / 9:33</li> <li>6 x 800 / 8:34 / 8:27 / 8:12</li> <li>400 recovery / 9:22</li> <li>1 mi recovery / 9:05</li> <li>3.1 mi with Girls on the Run (practice 5K for Saturday&#39;s event)</li> </ul> Tue, 28 Nov 2017 07:00:00 Sun, Nov 26, 2017 http://norajo.fastrunningblog.com/blog-11-26-2017.html <p><strong>Overall Average Pace: </strong>11.09 (recovery run)</p> <p><strong>Conditions:</strong></p> <ul> <li>29&deg;</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>Pace was supposed to be 11:42. This pace felt very slow and comfortable. I could have continued for an extended amount of time and miles.</li> </ul> Sun, 26 Nov 2017 07:00:00 Sat, Nov 25, 2017 http://norajo.fastrunningblog.com/blog-11-25-2017.html <p><strong>Overall Average Pace: </strong>10:16 (easy slow pace was to be 10:15)</p> <p><strong>Conditions:</strong></p> <ul> <li>49&deg;</li> <li>NW 14 mph</li> <li>Humidity 62%</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>2 mi - 9:51 / 4 mi -10:04 / 6 mi - 10:27 / 8 mi - 10:31 / 10 mi - 10:56 / 12 mi - 10:02 / 14 mi - 9:58</li> <li>Miles 8 - 10 were slower as I stopped numerous times to search for painted rocks hidden on the main street of town. Unfortunately, I continue to not find any rocks!</li> </ul> Sat, 25 Nov 2017 07:00:00 Fri, Nov 24, 2017 http://norajo.fastrunningblog.com/blog-11-24-2017.html <p><strong>Tempo Run: </strong>Treadmill</p> <ul> <li>Warm-up / 9:34</li> <li>Tempo Pace / 2 - 4 mi / 8:41</li> <li>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 5 - 7 mi / 8:34</li> <li>Cool down / 9:34</li> </ul> Fri, 24 Nov 2017 07:00:00 Thu, Nov 23, 2017 http://norajo.fastrunningblog.com/blog-11-23-2017.html <p><strong>Overall Average Pace: </strong>9:34</p> <p><strong>Conditions:</strong></p> <ul> <li>28&deg;</li> <li>Wind SSW 2 mph</li> <li>Humidity 83%</li> </ul> <p>&#8203;<strong>Splits:</strong></p> <ul> <li>1 mi - 10:07 / 2 mi - 9:23 / 3 mi - 9:51 / 4 mi - 9:15 / 5 mi - 9:29 / 6 mi - 9:25 / 7 mi - 9:20 / 7.18 - 8:27</li> </ul> Thu, 23 Nov 2017 07:00:00 Wed, Nov 22, 2017 http://norajo.fastrunningblog.com/blog-11-22-2017.html <p><strong>Overall Average Pace: </strong>10:11</p> <p><strong>Splits:</strong></p> <ul> <li>2 mi - 10:28 / 4 mi - 9:55 / 6 mi - 9:45 / 8 mi - 11:07 (I had to stop and tie my shoes twice during this two mile stretch) / 10.12 mi - 9:24</li> <li>My overall finishing pace was on target for my required easy B pace. I just need to figure out how to maintain that pace throughout my entire run.</li> </ul> Wed, 22 Nov 2017 07:00:00 Tue, Nov 21, 2017 http://norajo.fastrunningblog.com/blog-11-21-2017.html <p><strong>Strength Workout: </strong>(treadmill)</p> <ul> <li>Workout: 4 x 1.25 mi / 400 recovery</li> <li>Recovery Pace: 9:22</li> <li>Strength Pace: 8:34</li> </ul> Tue, 21 Nov 2017 07:00:00 Mon, Nov 20, 2017 http://norajo.fastrunningblog.com/blog-11-20-2017.html <p><strong>Overall Average Pace: 9.26</strong></p> <p><strong>Splits: </strong></p> <ul> <li>1 mi - 9:58 / 2 mi - 9:43 / 3 mi - 9:31 / 4 mi - 9:17 / 5 mi - 9:07 / 6 mi - 8:57</li> </ul> Mon, 20 Nov 2017 07:00:00 Sat, Nov 18, 2017 http://norajo.fastrunningblog.com/blog-11-18-2017.html <p><strong>&nbsp;<span id="cke_bm_91C" style="display: none;"> </span></strong><strong>Overall Average Pace: </strong>9:49 (Moderate long run was to be 9:53)</p> <p><strong>Conditions: </strong></p> <ul> <li>59&deg;</li> <li>Wind S 18 mph</li> <li>Humidity 73% (light drizzle off and on)</li> </ul> <p><strong>Splits: </strong></p> <ul> <li>2 mi - 10:17 / 4 mi - 9:30 / 6 mi - 9:48 / 8 mi -10:05 / 10 mi - 9:54 / 12 mi - 9:17</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>I experienced no foot pain while running this morning. Swtiching back to my Brooks seems to have corrected whatever was happening with the different brand of shoes.</li> <li>Trying to keep my pace according to this running plan takes a lot of concentration. My garmin talks to me at half mile splits so I can adjust accordingly by the time I run each mile. Perhaps, with time, pacing will feel more natural.</li> </ul> Sat, 18 Nov 2017 07:00:00 Fri, Nov 17, 2017 http://norajo.fastrunningblog.com/blog-11-17-2017.html <p><strong>Overall Average Pace: </strong>9:25</p> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 9:42 / 2 mi - 10:07 / 3 mi - 9:32 / 4 mi - 8:47 / 5 mi - 8:47 / 5.23 mi - 6:18</li> </ul> Fri, 17 Nov 2017 07:00:00 Thu, Nov 16, 2017 http://norajo.fastrunningblog.com/blog-11-16-2017.html <p><strong>Pace: </strong>Tempo Workout on the Treadmill</p> <p><strong>Splits</strong>:</p> <ul> <li>1 mile / Warm-up / 9:40</li> <li>2 mi - 9:31 / 3 mi - 9:22 / 4 mi - 9:13 / 5 mi - 9:05 / 6 mi - 8:57 / 7 mi - 8:49 / 8 mi - 8:34</li> </ul> Thu, 16 Nov 2017 07:00:00 Wed, Nov 15, 2017 http://norajo.fastrunningblog.com/blog-11-15-2017.html <p><strong>Pace: </strong>9:47</p> <p><strong>Conditions: </strong></p> <ul> <li>40&deg;</li> <li>Wind SW 11 mph</li> <li>Humidity 92%</li> </ul> <p><strong>Splits: </strong></p> <ul> <li>1 mi - 10:13 / 2 mi 9:49 / 3 mi 10:01 / 4 mi - 9:19 / 5 mi - 9:27 / 6 mi - 8:19</li> <li>I have gone back to my Brooks 9, but my feet hurt an incredible amount with each step.</li> <li>I taped the sides of my feet to provide some level of cushion, but received little comfort.</li> <li>I am unclear how to address this concern other than to give my feet time to heal.</li> </ul> Wed, 15 Nov 2017 07:00:00 Tue, Nov 14, 2017 http://norajo.fastrunningblog.com/blog-11-14-2017.html <p><strong>Overall Average Pace: </strong>Strength Workout (treadmill)</p> <ul> <li>6 x 1 mi - 8:41</li> <li>400 recovery - 9:31</li> <li>1 mi - Warm-up</li> </ul> <p>&nbsp;</p> Tue, 14 Nov 2017 07:00:00 Sun, Nov 12, 2017 http://norajo.fastrunningblog.com/blog-11-12-2017.html <p><strong>Overall Average Pace: </strong>10:15</p> <p><strong>&#8203;Conditions: </strong></p> <ul> <li>&#8203;33&deg;</li> <li>&#8203;Humidity 79%&#8203;</li> </ul> <p>&#8203;<strong>Splits:</strong></p> <ul> <li>2 mi - 10:32 / 4 mi - 10:16 / 6 mi - 10:02 / 8 mi - 10:17 / 10 mi - 10:06 / 12 mi - 10:34 / 14 mi - 10:14 / 15 mi - 9:52</li> <li>&#8203;I focused on running my slow, easy pace as outlined in the book that I am following</li> </ul> Sun, 12 Nov 2017 07:00:00 Sat, Nov 11, 2017 http://norajo.fastrunningblog.com/blog-11-11-2017.html <p><strong>Overall Average Pace:</strong> 10:38</p> <p>&#8203;<strong>Conditions:</strong></p> <ul> <li>25&deg;</li> <li>&#8203;E 5 mph</li> <li>&#8203;Humidity 58%&#8203;&#8203;&#8203;</li> </ul> <p>&#8203;<strong>Splits:</strong></p> <ul> <li>2 mi - 10:34 / 4 mi - 10:24 / 6 mi - 10:13 / 8 mi - 10:16 / 10 mi - 11:58 / 12 mi - 10:23 / 14 mi - 11:19 / 16 mi - 9:57</li> </ul> <p>&#8203;<strong>Observations:</strong></p> <ul> <li>I did not run for a week following my marathon. I&#39;ve been in a funk. I really need to find a blog that better supports my running journey. I am clearly not fast enough to engage athletes to comment.</li> <li>I&#39;d like advice on how to improve my running strategy so that I can qualify for Boston with more than just a few minutes below the qualifying time. This is twice that I have qualified, but I know that my time will not be fast enough again.</li> </ul> Sat, 11 Nov 2017 07:00:00