Starting over... Running Blog at FastRunningBlog.Com http://norajo.fastrunningblog.com/ Mon, 19 Feb 2018 18:13:34 FeedCreator 1.7.2 Mon, Feb 19, 2018 http://norajo.fastrunningblog.com/blog-02-19-2018.html <p><span id="cke_bm_65C" style="display: none;">&nbsp;</span><span id="cke_bm_64C" style="display: none;">&nbsp;</span><strong>Workout:</strong></p> <ul> <li>55 minutes easy with 5 x 30 second strides (60 seconds easy recovery)</li> </ul> <p><strong>Overall Average Pace:&nbsp;</strong>10:33</p> <p><strong>Conditions:</strong></p> <ul> <li>&#8203;47&deg;</li> <li>SSW 14 mph</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 11:16 / 2 mi - 10:15 / 3 mi - 10:53 / 4 mi - 10:25 / 5 mi - 9:58 / 6 mi - 10:53 / 7 mi - 10:06</li> </ul> <p><strong>Cross Training:</strong></p> <ul> <li>50 minutes pilates</li> <li>45 minutes spinning</li> </ul> Mon, 19 Feb 2018 07:00:00 Sun, Feb 18, 2018 http://norajo.fastrunningblog.com/blog-02-18-2018.html <p><strong><span id="cke_bm_78C" style="display: none;">&nbsp;</span></strong><span id="cke_bm_82C" style="display: none;">&nbsp;</span><strong>Workout: </strong>Easy pace of 60 - 90 minutes</p> <p><strong>Overall Average Pace: </strong>9:51(pace was faser than I had intended)</p> <p><strong>Conditions:</strong></p> <ul> <li>30&deg;</li> <li>ESE 8 mph</li> <li>Icy in places</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 10:26 / 2 mi - 10:20 / 3 mi - 10:08 / 4 mi - 10:01 / 5 mi - 9:03 / 6 mi - 9:25 / 6.61 mi - 9:27</li> </ul> Sun, 18 Feb 2018 07:00:00 Sat, Feb 17, 2018 http://norajo.fastrunningblog.com/blog-02-17-2018.html <p><span id="cke_bm_116C" style="display: none;">&nbsp;</span><span id="cke_bm_98C" style="display: none;">&nbsp;</span><span id="cke_bm_77C" style="display: none;">&nbsp;</span><span id="cke_bm_76C" style="display: none;">&nbsp;</span><span id="cke_bm_75C" style="display: none;"> </span><strong>Workout: </strong></p> <ul> <li>18 miles easy - if you feel good at the 14-mile mark you can speed up a bit in the last 4 miles</li> <li>Strength and mobility exercises immediately following the run</li> </ul> <p><strong>Overall Average Pace:</strong> 10:00</p> <p><strong>Conditions:</strong></p> <ul> <li>28&deg;</li> <li>Wind SSW 5 mph</li> <li>Snow showers started just as I entered the house! I HATE Winter!</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>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</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>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.</li> <li>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.</li> <li>On the downside, I took 4 Tynelol and 3 Advil during the course of the run to alleivate the dull knee discomfort.</li> <li>Overall, I was pleased with my performance.</li> </ul> Sat, 17 Feb 2018 07:00:00 Fri, Feb 16, 2018 http://norajo.fastrunningblog.com/blog-02-16-2018.html <p><strong>Workout:</strong></p> <ul> <li>55 minutes easy&nbsp;</li> <li>5 x 30 second stride / 60 second recovery</li> </ul> <p><strong>Overall Average Pace: </strong>10:06</p> <p><strong>Conditions:</strong></p> <ul> <li>54 degrees</li> <li>Wind NNE 10 mph</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>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</li> </ul> Fri, 16 Feb 2018 07:00:00 Thu, Feb 15, 2018 http://norajo.fastrunningblog.com/blog-02-15-2018.html <p><span id="cke_bm_68C" style="display: none;">&nbsp;</span><span id="cke_bm_67C" style="display: none;">&nbsp;</span><strong>Workout: </strong>Crosstraining</p> <ul> <li>45 minutes spinning</li> </ul> Thu, 15 Feb 2018 07:00:00 Wed, Feb 14, 2018 http://norajo.fastrunningblog.com/blog-02-14-2018.html <p><strong>Workout:&nbsp;</strong>60 - 90 minutes easy</p> <p><strong>Overall Average Pace:&nbsp;</strong>10:14</p> <p><strong>Conditions:</strong></p> <ul> <li>34 degrees</li> <li>Wind S 6 mph</li> <li>Light, intermittent rain drizzles</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>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&nbsp;mi - 9:22 / 7.25 mi - 9:18</li> </ul> Wed, 14 Feb 2018 07:00:00 Tue, Feb 13, 2018 http://norajo.fastrunningblog.com/blog-02-13-2018.html <p><strong><span id="cke_bm_64C" style="display: none;">&nbsp;</span></strong><strong>Workout: </strong>60 minute progression run on the treadmill</p> <ul> <li>10 minute warm-up / 6.2 / 9:48</li> <li>30 minutes steady / 6.7 / approx 9:05</li> <li>15 minutes faster / 7.0 / approx 8:41</li> <li>10 minutes faster / 7.4 / approx 8:16</li> <li>5 minutes fastest / 7.8 / approx 7:58</li> <li>10 minute cool-down / 6.7 / 9:10</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>Again, it took close to 3 miles before I felt ready to run. I feel heavy and continue to experience moderate knee stiffness</li> <li>I took 2 Tynenol before starting my run</li> <li>My 15 minute and 10 minute portion of the run were not that difficult. My fastest pace was a lot for me to maintain</li> </ul> Tue, 13 Feb 2018 07:00:00 Mon, Feb 12, 2018 http://norajo.fastrunningblog.com/blog-02-12-2018.html <p><strong>Workout: </strong>55 minutes easy with 5 x 30 second strides (60 seconds easy recovery)</p> <ul> <li>Treadmill Workout</li> <li>Strides / 8.7 / approx. 7:02</li> <li>Recovery / 6.5 / approx. 9:22</li> <li>Final stride / 9.5 / approx. 6:27</li> </ul> <p><strong>Overall Average Pace</strong>: 9:16</p> <p><strong>Thoughts:</strong></p> <ul> <li>My left knee is very bothersome at night. I wake up with pain and stiffness.</li> <li>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!</li> </ul> Mon, 12 Feb 2018 07:00:00 Sun, Feb 11, 2018 http://norajo.fastrunningblog.com/blog-02-11-2018.html <p><strong>Workout:&nbsp;</strong>Easy pace of 60 - 90 minutes</p> <p><strong>Overall Average Pace:&nbsp;</strong>10:20</p> <p><strong>Conditions:</strong></p> <ul> <li>29 degrees</li> <li>Wind WNW 9 mph</li> <li>Rain, freezing rain</li> <li>Snow</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>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</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>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.</li> <li>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&nbsp;were ice covered. At mile 4, I was able to run on&nbsp;pavement which was not as slick.</li> <li>I had hoped to run 8 or 9 miles, but felt fortunate to mangage 7.5 without falling.&nbsp;&nbsp;</li> </ul> <p>&nbsp;</p> Sun, 11 Feb 2018 07:00:00 Sat, Feb 10, 2018 http://norajo.fastrunningblog.com/blog-02-10-2018.html <p><strong>Workout:</strong></p> <ul> <li>20 miles easy</li> <li>Goal to reach 16 miles at 2:40:00</li> </ul> <p><strong>Conditions:</strong></p> <ul> <li>34&deg;</li> <li>N 12 mph</li> <li>Intermittent rain mist and freezing rain</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>Overall Average Pace - 10:14&nbsp; I was hoping to be just under 10:00.</li> <li>5 mi - 9:58 / 10 mi - 10:04 / 15 mi - 10:10 / 20 mi - 10:44</li> <li>I met my 16 mile goal of 2:40:00, but then I fell apart.</li> <li>At mile 17, I walked a half mile while I refueled. I had to really push myself mentally for the final 3 miles.</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>I had a nose bleed the entire 20 miles. Clearly, my nose is not healed from my fall.</li> <li>My quadriceps are no longer sore! My knees hurt off and on, but I am not worried that I have long-term damage from my fall. They are tender and stiff when I get out of bed each morning.</li> <li>I took Tynenol and Advil before my run. I took some more around mile 15.</li> <li>I continue to perform daily stretching and strengthing exercises to address my legs.</li> </ul> Sat, 10 Feb 2018 07:00:00 Fri, Feb 09, 2018 http://norajo.fastrunningblog.com/blog-02-09-2018.html <p><strong>Workout:</strong>&nbsp;</p> <ul> <li>50 minutes easy</li> </ul> Fri, 09 Feb 2018 07:00:00 Thu, Feb 08, 2018 http://norajo.fastrunningblog.com/blog-02-08-2018.html <p><strong>Workout:&nbsp;</strong>Cross train</p> <ul> <li>45 minutes - Spinning</li> <li>Unfortunately, I experienced a great deal of knee pain</li> </ul> Thu, 08 Feb 2018 07:00:00 Wed, Feb 07, 2018 http://norajo.fastrunningblog.com/blog-02-07-2018.html <p><strong>Workout: </strong></p> <ul> <li>Treadmill (freezing rain and snow mix)</li> <li>60 - 90 minutes easy</li> </ul> <p><strong>Overall Average Pace: </strong>9:31</p> <p>&nbsp;</p> Wed, 07 Feb 2018 07:00:00 Tue, Feb 06, 2018 http://norajo.fastrunningblog.com/blog-02-06-2018.html <p><span id="cke_bm_75C" style="display: none;">&nbsp;</span><span id="cke_bm_74C" style="display: none;">&nbsp;</span><strong>Workout: </strong>Treadmill</p> <ul> <li>10 minute warm-up / Speed 6.4 / approximately 9:40</li> <li>5 x 8 minutes at a challenging pace with 2-minute slow recoveries / Speed 7.5 / approximately 8:10 / Recovery Speed / 6.7 / 9:20</li> <li>10 minute cool-down / Speed 6.7 / approximately 9:20</li> </ul> <p>&nbsp;</p> Tue, 06 Feb 2018 07:00:00 Mon, Feb 05, 2018 http://norajo.fastrunningblog.com/blog-02-05-2018.html <p><strong>Workout:&nbsp;</strong>65 minutes easy with 5 x 30 second strides (60 seconds easy recovery)</p> <ul> <li>Treadmill / 9:12&nbsp;</li> <li>30 second strides / 9.5 / probably around 7:00</li> <li>60 second recovery / 6.5 / probably 9:20</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>My quadriceps are KILLING me! I took Advil before running. Tynelol following the run. Hoping that they will soon loosen up and feel normal again!</li> <li>Itching to get outside again, but ice covered the roadways. Weather forecast does not look promising for outdoor workouts this week.</li> </ul> <p><strong>Cross Training:</strong></p> <ul> <li>50 minutes pilates - I could not perform all of the exercises because my knees are still badly bruised. Putting weight on my knees is very painful.</li> <li>45 minutes spinning - My knees were really bothered for the first 15 minutes of the class.</li> </ul> Mon, 05 Feb 2018 07:00:00 Sun, Feb 04, 2018 http://norajo.fastrunningblog.com/blog-02-04-2018.html <p><strong>Workout: </strong>70&nbsp;minutes easy</p> <p><strong>Overall Average Pace: </strong>9:57</p> <p><strong>Conditions:</strong></p> <ul> <li>30 degrees (feels like 25)</li> <li>NW 12 mph</li> <li>Snow flurries</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 10:14 / 2 mi - 10:25 / 3 mi - 10:36 / 4 mi - 10:15 / 5 mi - 9:14 / 6 mi - 9:48 / 6.73 mi - 8:47</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>My left calf felt fine during my run. My quadriceps, however,&nbsp;were very sore from yesterday&#39;s run. I guess I lost more fitness than I realized during my six days off of training.</li> </ul> Sun, 04 Feb 2018 07:00:00 Sat, Feb 03, 2018 http://norajo.fastrunningblog.com/blog-02-03-2018.html <p><strong>Workout:&nbsp;</strong>18 miles easy</p> <p><strong>Overall Average Pace: </strong>10:42</p> <p><strong>Conditions:</strong></p> <ul> <li>20 (wind chill 10 degrees)&nbsp;</li> <li>SSE 12 mph</li> <li>Nutrition was off. My Gatorade froze by mile 10.</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>This was my first run since falling 6 days ago. My knees, although sore to the touch, felt fine. My left calf, however, hurt the entire run. It was bothersome at first, but the pain increased with each mile. It eventually hampered my ability to complete the goal of 18 miles.</li> <li>My calf was so tight by mile 14, I was forced&nbsp;to walk that mile. I managed to start running again at mile 15,&nbsp; but continuously stopped and stretched during the next mile and a half.</li> <li>I decided to stop running once I&nbsp;neared home concerned that I might cause long-term damage.</li> <li>The calf feels fine now, so hopefully it is nothing.</li> </ul> <p>&nbsp;</p> Sat, 03 Feb 2018 07:00:00 Sun, Jan 28, 2018 http://norajo.fastrunningblog.com/blog-01-28-2018.html <p><strong>Workout:&nbsp;</strong>18 miles (increase speed for the final 3 miles)</p> <p><strong>Conditions:</strong></p> <ul> <li>27 degrees</li> <li>Ice on roads and sidewalks</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>18 miles was to be my Saturday workout, but I was running a fever and had a bad cough. It rained all day so I thought it best not to push myself and risk my health.</li> <li>Even though the roads were slick, I thought that the sun would begin to melt the icy conditions around mile 6. I ran cautiously sliding a few times, but always managing&nbsp;to keep my balance.</li> <li>Unfortunately at mile 13&nbsp;my sunglasses fogged, I didnot see the steps along the library path. I took a hard face-plant&nbsp;on the brick path. My face was covered in blood. My knees were stinging. I tried to get up but fell back down.&nbsp;</li> <li>Two bystanders assisted and helped me get my bearings. My best friend came and drove me home.</li> <li>Long story short, I have all my teeth! My face is badly scraped, I have a fat lip and bad discoloration&nbsp;under the gums. My knees are swollen and bruised.&nbsp;</li> <li>I am taking Advil and icing my knees. I can not straighten my left knee. I have no idea when I&#39;ll be able to resume training.</li> </ul> Sun, 28 Jan 2018 07:00:00 Fri, Jan 26, 2018 http://norajo.fastrunningblog.com/blog-01-26-2018.html <p><strong>Workout:</strong></p> <ul> <li>65 easy minutes&nbsp;</li> <li>5 x 30 second strides (7:02)</li> <li>60 seconds easy recovery</li> </ul> <p><strong>Overall Average Pace: </strong>9:55</p> Fri, 26 Jan 2018 07:00:00 Thu, Jan 25, 2018 http://norajo.fastrunningblog.com/blog-01-25-2018.html <p><strong>Cross Training: </strong></p> <ul> <li>Spinning: 45 minutes</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>Cross training has been at a stand still this week. I have been battling headaches every day. My classroom has a bad case of the flu. On Tuesday, I had 10 students absent. It has been like that for the remainder of the week.</li> </ul> Thu, 25 Jan 2018 07:00:00 Wed, Jan 24, 2018 http://norajo.fastrunningblog.com/blog-01-24-2018.html <p><strong>Workout: </strong>Easy 60 minute run</p> <p><strong>Overall Average Pace: </strong>10:26</p> <p><strong>Conditions:</strong></p> <ul> <li>31 (feels like 21 degrees)</li> <li>Ice and snow</li> </ul> <p>&nbsp;</p> Wed, 24 Jan 2018 07:00:00 Tue, Jan 23, 2018 http://norajo.fastrunningblog.com/blog-01-23-2018.html <p><strong>Workout: </strong>Yasso 800&#39;s (treadmill)</p> <ul> <li>10 minute warm-up</li> <li>9 x 800m with 400m jog / 4:16 / 9th Yasso - 4:00</li> <li>10 minute cool-down</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>I am srill off with my timing. I need to run about 11 seconds faster to meet my marathon goal pace. It&#39;s hard to gage on the treadmill, but this Yasso was more successful than my last attempt.</li> </ul> Tue, 23 Jan 2018 07:00:00 Mon, Jan 22, 2018 http://norajo.fastrunningblog.com/blog-01-22-2018.html <p><strong>Workout:&nbsp;</strong>55 minutes easy with</p> <ul> <li>5 x 30 second strides - 6:58</li> <li>60 second easy recovery</li> </ul> <p><strong>Overall Average Pace:&nbsp;</strong>10:12</p> <p><strong>Conditions:</strong></p> <ul> <li>51 degrees</li> <li>Wind S 9 mph&nbsp;</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 12:02 / 2 mi - 10:22 / 3 mi - 10:08 / 4 mi - 9:45 / 5 mi - 10:04 / 6 mi - 8:47</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>It&#39;s so great running outside again! My entire being is happy!</li> <li>The last time that I did splits outside, my pace was 7:25. I could hardly breathe after running each one. Today. I ran my splits faster and recovered much quicker. What a nice feeling to experience some form of improvement!</li> </ul> Mon, 22 Jan 2018 07:00:00 Sun, Jan 21, 2018 http://norajo.fastrunningblog.com/blog-01-21-2018.html <p><strong>Workout:&nbsp;</strong>Easy, easy run</p> <p><strong>Overall Average Pace: </strong>10:00</p> <p><strong>Splits:</strong></p> <ul> <li>1 mi - 10:09 / 2 mi - 10:12 / 3 mi - 10:25 / 4 mi - 10:20 / 5 mi - 9:28 / 6 mi - 9:24</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>This was the second day in a row that I was able to run outside. Most of the snow and ice had melted so it was much easier to run.</li> <li>I just listened to my body and ran slow. It was fun and relaxing to have zero pressure. It was a nice way to end week 9 of my training.</li> </ul> Sun, 21 Jan 2018 07:00:00 Sat, Jan 20, 2018 http://norajo.fastrunningblog.com/blog-01-20-2018.html <p><span id="cke_bm_95C" style="display: none;">&nbsp;</span><strong>Workout:</strong></p> <ul> <li>16 miles easy</li> <li>At 13-mile mark increase pace for the last 3 miles</li> </ul> <p><strong>Overall Average Pace: </strong>10:10</p> <p><strong>Conditions:</strong></p> <ul> <li>33&deg; (feels like 28&deg;)</li> <li>SW 10 mph</li> </ul> <p><strong>Splits:</strong></p> <ul> <li>2 mi - 10:18 / 4 mi - 9:52 / 6 mi - 9:54 / 8 mi - 10:31 / 10 mi - 10:19 / 12 mi - 10:12 / 14 mi - 10:12 / 16 mi - 9:53</li> </ul> <p><strong>Thoughts:</strong></p> <ul> <li>This was the first time in two weeks that I have run outside. It was refreshing!&nbsp; The sidewalks were impassable while the roads were snowpacked and icy in places. Throughout the run, I had to slow my pace or walk for safety reasons.</li> <li>I would have liked to finish with an overall pace closer to 9:55, but based upon the road conditions I am satisfied with my performance.</li> <li>I need to bring more nutrition and hydration with me. I was in need of additional fluids by mile 14. My final push was more of a struggle than necessary because of my lack of preparedness. Learning as I go.</li> </ul> <p>&nbsp;</p> Sat, 20 Jan 2018 07:00:00 Fri, Jan 19, 2018 http://norajo.fastrunningblog.com/blog-01-19-2018.html <p><strong>Workout: </strong>(still on the treadmill)</p> <ul> <li>55 minutes easy</li> <li>5 x 30 second strides (7:10 pace)</li> <li>60 second easy recovery (9:33 pace)</li> </ul> <p>&nbsp;</p> Fri, 19 Jan 2018 07:00:00