Not-so-fast-running-blog

Workout: Slow, easy pace / Treadmill

Workout: Fartlik (treadmill)

• 10 minute warm-up / 9:44
• 4 minutes  / 7.5 setting / 8:00 pace
• 1 minute / 6.7 setting / 8:57 pace
• Complete cycle 9x
• 10 minute cool-down / 9:44
• SAM easy (strength and mobility)

Thoughts:

• I have never done this workout. It was hard, hard, hard!
• I'd like to try this outside. Maybe this polar vortex will leave sometime soon!

Cross Training:

• Spinning - 45 minutes
• Pound - 45 minutes

Overall Average Pace: 11:05

Conditions:

• 34 degrees (feels like 28)
• Wind N 8 mph

Thoughts:

• This was the 10K of the Disney World Marathon weekend.
• My son's goal was to run an 11:00 minute average pace. We were able to do this easily.
• I am just trying to support his race endeavors and keep my muscles loose.

Overall Average Pace: 11:25

Conditions:

• 24 degrees 
• Wind NW 10 mph

Thoughts:

• I am doing the Disney World Marathon Weekend with my son. He is a casual runner and wanted to do a destination event. We are doing 4 races in 4 days. I am setting aside my race training for the week to support and encourage his endeavors. 
• All I can say about this 4 day event is that Disney puts on a great event, but it is not an event for the serious runner. The participants are zany and over the top. Most are pretty clueless about race ettiquette. If you are not in Corral A, you may as well forget about having a decent finish. There are walkers everywhere - to the right, in the middle, to the left, 5 a breast - swatting you with wings, tails, veils, wands, and over-sized gloves as you pass them along the race course.  Other participants stop immediately in front of you to snap a selfie or to stand and scream about the next Disney character that has appeared along the side of the race course.
• The 5K was a mental challenge. Running with around 20,000 people is a lot to manage. We made major weaving mistakes, but feel better prepared for the other events now. Hopefully, by the marathon we'll be experts and have a relaxing, kickback event!

Average Overall Pace: 11:32

Conditions:

• 39 degrees
• Wind N 6 mph

Thoughts:

• This was the half-marathon of the Disney World Marathon weekend. 
• My son's goal was to run between 11:30 and 11:45 so we did well staying within that range.
• I practiced hydratation and eating while running.
• Did my SAM easy (strength and mobility) following the event.

Overall Average Pace: 12:18

Conditions:

• ​39 degrees
• NE 10 mph

Thoughts:

• This was the marathon of the Dopey Challenge. I set the "coach" feature on Map my Run to pace my son and I at 12:30. He wanted to run the entire course. Based upon our 3 previous races this seemed like an achievable goal. 
• There were 25,000+ participants at the marathon. Surprisingly, this was the easiest day to manage crowd congestion. It seemed that walkers and runners understood race etiquette so we rarely had to weave around slower individuals or groups.During the times that we got bottlenecked, my son and I just stayed where we were and eventually space opened up for us to regain our pace.
• My son finished running the entire course! We finished slightly under our goal pace. The biggest shock was how much extra mileage we ran since we really avoided weaving.
• It was a good 4 days to share and experience with my son. Happily, we will NEVER do this event again! It really is "dopey."

Cross Training:

• 45 minutes spinning
• 45 minutes Pound

Overall Average Pace:  9:40

• Workout - Run by feeling

Conditions:

• 35 degrees
• SSE 9 mph
• Steady drizzle of rain

Splits:

• 1 mi - 11:05 / 2 mi - 9:48 / 3 mi - 9:40 / 4 mi - 9:36 / 5 mi - 9:07 / 6 mi - 9:16 / 7 mi - 8:58

Thoughts:

• Running outside felt really good. My legs were loose and felt rested.
• Weather is supposed to change again to below zero. I am trying to figure out how to get a 16 mile long run in for this weekend.

Cross Training:

• 35 minutes pilates
• 45 minutes spinning

Cross Training:

• 45 minutes spinning

Workout: Treadmill

• Warm-up / 10 minutes / 9:49
• Steady / 20 minutes / 8:49
• Faster / 15 minutes / 8:06
• Faster / 10 minutes / 7:41
• Fastest / 5 minutes / 7:30
• Cool-down / 10 minutes / 9:49

Thoughts:

• I really wanted to attempt this workout outside, but there was lingering ice and extremely cold conditions. Maintaining paces for long durations is not something that I perform well so the practice would have been good for me.
• I did well with my running until the 10 minute block of time. I stopped twice to drink water and catch my breath. I pulled it together for the 5 minute session.
• Since I don't know what I'm doing on the treadmill, my speed was most likely higher than what I could have performed outside. I don't know if running on the treadmill is beneficial or harmful to my overall training.

Overall Average Pace:

• Treadmill / 16 miles
• Time goal - 2 hours 40 minutes

Thoughts:

• Winter training is proving to be a challenge. Additional ice and snow blanket the roads and sidewalks. The projected forecast does not look promising for any outdoor runs this week. I am experiencing  a slow, painful death on the treadmill!
• I am satisfied with my overall time even though I missed the prescribed goal by 5 minutes.
• At mile 12, I was ready to throw in the towel. Mentally, I was losing it. I was bored beyond belief. I tried to run faster, but that didn't work. I instead walked for a mile while chatting with the person next to me on another treadmill at the gym. This helped my mental state tremendously. I was able to finish the 16 miles.
• I can only pray that next weekend I am outside!

Cross Training:

• 45 minutes - Spinning

Workout: Recovery day

• Treadmill
• Brisk walk of 70 minutes

Thoughts:

• Mentally this is a difficult workout for me. I feel that I should be running. Trying hard to stay true to the 20 week program.
• The weather froecast shows more snow and extreme cold temperatures for the week. Ugh!

  Overall Average Pace: 10.03 (treadmill)

Workout:

• 60 minutes easy pace
• 5 x 30 second strides (60 - 90 seconds easy recovery)

Thoughts:

• Several more inches of snow fell last evening - Ugh! I am starting to dread running on the treadmill. It is beyond boring!
• I ran my strides at mile 4. It took two strides before I found a treadmill setting that pushed me to something similar to outdoors. Although my lung capacity was never fully challenged, my left hip and left hamstring felt a significant pull. I did not want to further strain them.
• The treadmill was set at a 9.0 / 6:39 mile pace, but my estimate would be a 8:00 mile pace.

Workout: Treadmill (loathing the weather)

• 10 minute warm-up / 9:44
• 5 x 8 minutes at a challenging pace / 8:10
• with 3 minute steady recovery / 9:34
• 10 minute cool-down / 9:44

Thoughts:

• The first 8 minutes was difficult to run. After the 3 - minute recovery, I hit my stride. It was a challenging pace for me to maintain. I increased my pace just slightly for the final 8 minute round.
• By the afternoon, my quadriceps were sore and tired. It could have been the workout or it could have been the 5 hours of hiking in the snow that I did yesterday.

Cross Training:

• 45 minutes spinning
• 45 minutes Pound class

Workout: Treadmill

• Easy run 75 minutes

Thoughts:

• My first 3 miles were beyond torture, physically and mentally. I finally hit my stride, but had to work at not ramping up the speed.
• I have no idea if my workouts are building stamina, speed, etc. I just hope that all of these indoor workouts transfer to running outside when the weather finally changes.

Cross Training:

• Pilates - 45 minutes
• Spinning - 45 minutes

Cross Training:

• 45 minutes spinning

Workout: (still on the treadmill)

• 55 minutes easy
• 5 x 30 second strides (7:10 pace)
• 60 second easy recovery (9:33 pace)

 Workout:

• 16 miles easy
• At 13-mile mark increase pace for the last 3 miles

Overall Average Pace: 10:10

Conditions:

• 33° (feels like 28°)
• SW 10 mph

Splits:

• 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

Thoughts:

• This was the first time in two weeks that I have run outside. It was refreshing!  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.
• 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.
• 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.

Workout: Easy, easy run

Overall Average Pace: 10:00

Splits:

• 1 mi - 10:09 / 2 mi - 10:12 / 3 mi - 10:25 / 4 mi - 10:20 / 5 mi - 9:28 / 6 mi - 9:24

Thoughts:

• 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.
• 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.

Workout: 55 minutes easy with

• 5 x 30 second strides - 6:58
• 60 second easy recovery

Overall Average Pace: 10:12

Conditions:

• 51 degrees
• Wind S 9 mph 

Splits:

• 1 mi - 12:02 / 2 mi - 10:22 / 3 mi - 10:08 / 4 mi - 9:45 / 5 mi - 10:04 / 6 mi - 8:47

Thoughts:

• It's so great running outside again! My entire being is happy!
• 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!

Workout: Yasso 800's (treadmill)

• 10 minute warm-up
• 9 x 800m with 400m jog / 4:16 / 9th Yasso - 4:00
• 10 minute cool-down

Thoughts:

• I am srill off with my timing. I need to run about 11 seconds faster to meet my marathon goal pace. It's hard to gage on the treadmill, but this Yasso was more successful than my last attempt.

Workout: Easy 60 minute run

Overall Average Pace: 10:26

Conditions:

• 31 (feels like 21 degrees)
• Ice and snow

Cross Training:

• Spinning: 45 minutes

Thoughts:

• 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.

Workout:

• 65 easy minutes 
• 5 x 30 second strides (7:02)
• 60 seconds easy recovery

Overall Average Pace: 9:55

Workout: 18 miles (increase speed for the final 3 miles)

Conditions:

• 27 degrees
• Ice on roads and sidewalks

Thoughts:

• 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.
• 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 to keep my balance.
• Unfortunately at mile 13 my sunglasses fogged, I didnot see the steps along the library path. I took a hard face-plant on the brick path. My face was covered in blood. My knees were stinging. I tried to get up but fell back down. 
• Two bystanders assisted and helped me get my bearings. My best friend came and drove me home.
• Long story short, I have all my teeth! My face is badly scraped, I have a fat lip and bad discoloration under the gums. My knees are swollen and bruised. 
• I am taking Advil and icing my knees. I can not straighten my left knee. I have no idea when I'll be able to resume training.

Workout: 18 miles easy

Overall Average Pace: 10:42

Conditions:

• 20 (wind chill 10 degrees) 
• SSE 12 mph
• Nutrition was off. My Gatorade froze by mile 10.

Thoughts:

• 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.
• My calf was so tight by mile 14, I was forced to walk that mile. I managed to start running again at mile 15,  but continuously stopped and stretched during the next mile and a half.
• I decided to stop running once I neared home concerned that I might cause long-term damage.
• The calf feels fine now, so hopefully it is nothing.

Workout: 70 minutes easy

Overall Average Pace: 9:57

Conditions:

• 30 degrees (feels like 25)
• NW 12 mph
• Snow flurries

Splits:

• 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

Thoughts:

• My left calf felt fine during my run. My quadriceps, however, were very sore from yesterday's run. I guess I lost more fitness than I realized during my six days off of training.

Workout: 65 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

• Treadmill / 9:12 
• 30 second strides / 9.5 / probably around 7:00
• 60 second recovery / 6.5 / probably 9:20

Thoughts:

• 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!
• Itching to get outside again, but ice covered the roadways. Weather forecast does not look promising for outdoor workouts this week.

Cross Training:

• 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.
• 45 minutes spinning - My knees were really bothered for the first 15 minutes of the class.

  Workout: Treadmill

• 10 minute warm-up / Speed 6.4 / approximately 9:40
• 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
• 10 minute cool-down / Speed 6.7 / approximately 9:20

Workout:

• Treadmill (freezing rain and snow mix)
• 60 - 90 minutes easy

Overall Average Pace: 9:31

Workout: Cross train

• 45 minutes - Spinning
• Unfortunately, I experienced a great deal of knee pain

Workout: 

• 50 minutes easy

Workout:

• 20 miles easy
• Goal to reach 16 miles at 2:40:00

Conditions:

• 34°
• N 12 mph
• Intermittent rain mist and freezing rain

Splits:

• Overall Average Pace - 10:14  I was hoping to be just under 10:00.
• 5 mi - 9:58 / 10 mi - 10:04 / 15 mi - 10:10 / 20 mi - 10:44
• I met my 16 mile goal of 2:40:00, but then I fell apart.
• At mile 17, I walked a half mile while I refueled. I had to really push myself mentally for the final 3 miles.

Thoughts:

• I had a nose bleed the entire 20 miles. Clearly, my nose is not healed from my fall.
• 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.
• I took Tynenol and Advil before my run. I took some more around mile 15.
• I continue to perform daily stretching and strengthing exercises to address my legs.

Workout: Easy pace of 60 - 90 minutes

Overall Average Pace: 10:20

Conditions:

• 29 degrees
• Wind WNW 9 mph
• Rain, freezing rain
• Snow

Splits:

• 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

Thoughts:

• 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.
• 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 were ice covered. At mile 4, I was able to run on pavement which was not as slick.
• I had hoped to run 8 or 9 miles, but felt fortunate to mangage 7.5 without falling.  

Workout: 55 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

• Treadmill Workout
• Strides / 8.7 / approx. 7:02
• Recovery / 6.5 / approx. 9:22
• Final stride / 9.5 / approx. 6:27

Overall Average Pace: 9:16

Thoughts:

• My left knee is very bothersome at night. I wake up with pain and stiffness.
• 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!

 Workout: 60 minute progression run on the treadmill

• 10 minute warm-up / 6.2 / 9:48
• 30 minutes steady / 6.7 / approx 9:05
• 15 minutes faster / 7.0 / approx 8:41
• 10 minutes faster / 7.4 / approx 8:16
• 5 minutes fastest / 7.8 / approx 7:58
• 10 minute cool-down / 6.7 / 9:10

Thoughts:

• Again, it took close to 3 miles before I felt ready to run. I feel heavy and continue to experience moderate knee stiffness
• I took 2 Tynenol before starting my run
• My 15 minute and 10 minute portion of the run were not that difficult. My fastest pace was a lot for me to maintain

Workout: 60 - 90 minutes easy

Overall Average Pace: 10:14

Conditions:

• 34 degrees
• Wind S 6 mph
• Light, intermittent rain drizzles

Splits:

• 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 mi - 9:22 / 7.25 mi - 9:18

  Workout: Crosstraining

• 45 minutes spinning

Workout:

• 55 minutes easy 
• 5 x 30 second stride / 60 second recovery

Overall Average Pace: 10:06

Conditions:

• 54 degrees
• Wind NNE 10 mph

Splits:

• 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

     Workout:

• 18 miles easy - if you feel good at the 14-mile mark you can speed up a bit in the last 4 miles
• Strength and mobility exercises immediately following the run

Overall Average Pace: 10:00

Conditions:

• 28°
• Wind SSW 5 mph
• Snow showers started just as I entered the house! I HATE Winter!

Splits:

• 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

Thoughts:

• 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.
• 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.
• On the downside, I took 4 Tynelol and 3 Advil during the course of the run to alleivate the dull knee discomfort.
• Overall, I was pleased with my performance.

  Workout: Easy pace of 60 - 90 minutes

Overall Average Pace: 9:51(pace was faser than I had intended)

Conditions:

• 30°
• ESE 8 mph
• Icy in places

Splits:

• 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

Cross Training:

• 30 minutes conditioning

  Workout:

• 55 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

Overall Average Pace: 10:33

Conditions:

• ​47°
• SSW 14 mph

Splits:

• 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

Cross Training:

• 50 minutes pilates
• 45 minutes spinning

Workout: 60 minutes easy

Overall Average Pace: 9:57

Conditions:

• 62°
• Wind S 13mph

Splits:

• 1 mi - 11:24 / 2 mi - 10:27 / 3 mi - 10:38 / 4 mi - 9:26 / 5 mi - 9:20 / 6 mi - 9:08 / 6:58 - 8:40

Cross Training:

• 30 minutes conditioning

Workout: (treadmill)

• 10 minute warm-up / 9:40
• Yasso 800's - 10 x 800m with 400m jog / 4:02
• 10 minute cool-down / 9:40

Cross Training:

• 50 minutes pilates
• 45 minutes spinning

Cross Training:

• 45 minutes spinning

 Workout:

• 50 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

Overall Average Pace: 10:27

Conditions:

• 48°
• Wind SSW 8 mph
• Intermittent rain

Splits:

• 1 mi - 11:01 / 2 mi - 10:45 / 3 mi- 10:19 / 4 mi - 10:00 / 5 mi - 10:06 / 6 mi - 10:07 / 6.32 mi - 8:35

Workout:

• 20 miles easy
• If I feel good at the 17 mile mark I can speed up a bit in the last 3 miles.

Overall Average Pace:

• ​10.11 miles outside - 10:08
• 10 miles treadmill - 9:57

Conditions:

• 45°
• East 9 mph
• Steady rain

Thoughts:

• I stopped my outdoor run at mile 10. I was cold and drenched. There was no indication that the rain was going to stop anytime soon. I had been running in a downpour for over 7 miles.
• Between changing clothes and driving over to the health club about 25 minutes had passed. My legs were a little stiff. The first few miles were difficult menatally. I eventually fell into a rhythm and completed the 20 miles.
• This was not my finest workout, but at least I finished.

Workout: 60 - 90 minutes easy pace

Overall Average Pace: 9:57

Conditions:

• 43°
• Wind WSW 7 mph

Splits:

• 1 mi - 10:28 / 2 mi - 10:06 / 3 mi - 10:15 / 4 mi - 9:44 / 5 mi - 10:17 / 6 mi - 9:50 / 7 mi - 9:28 / 7.31 mi - 8:37

Thoughts:

• On easy days, I turn off my Garmin voice. I am trying to just run by feel.  I realize that I am all over the place with my pacing, but I am a more relaxed runner.

Workout:

• 55 minutes easy pace
• 5 x 30 second strides (60 seconds easy recovery)

Overall Average Pace:  10:45

Splits:

• 1 mi - 11:33 / 2 mi - 10:55 / 3 mi - 10:34 / 4 mi - 9:44 / 5 mi - 9:27 / 6 mi - 12:42 / 6.38 mi - 9:28

Thoughts:

• I probably should have taken the day off. I was mentally not in the mood for a run. I felt sluggish. My strides were less than fast-paced.
• Tomorrow is a new day, a new start, a new workout.

Workout:

• 2 mileswarm-up
• 4 miles at marathon pace (9:40)
• 1 mile half-marathon pace  (9:05)
• 3 miles marathon pace
• 1 mile cool-down

Conditions:

• 34°
• Wind SSE 6 mph

Splits:

• 2 mi - 10:55 / 4 mi - 9:31 / 6 mi - 9:26 / 8 mi - 9:17 / 10 mi 9:18 / 11 mi - 9:31

Thoughts:

• My marathon pace was faster than I had aniticpated.
• If I do this type of workout again, I need to restart my Garmin with each little workout. My pacing was off since I did not do this today.

Workout: 60 - 90 minutes easy

Overall Average Pace: 9:34

Splits:

• 1 mi - 10:35 / 2 mi - 9:50 / 3 mi - 10:08 / 4 mi - 9:39 / 5 mi - 9:13 / 6 mi - 8:51 / 7 mi - 8:49 / 7.13 mi - 9:02

Cross Training:

• 50 minutes pilates
• 45 minutes spinning

Cross Training:

• 45 minutes spinning

Workout: 55 minutes easy with 5 x 30 second strides (60 seconds recovery)

Workout: 18 miles easy, if feeling good, run miles 11 - 17 at MP pace. Final mile run easy

Overall Average Pace: 9:52

Splits:

• 2 mi - 10:16 / 4 mi - 9:39 / 6 mi - 9:45 / 8 mi - 9:53 / 10 mi - 10:11 / 12 mi - 10:03 / 14 mi - 9:41 / 16 mi - 10:05 / 18 mi - 9:18 / 18.15 mi - 9:13

Thoughts: 

• I ran home after 5 miles because I overdressed. It felt good to not wear so many layers of clothing.
• At mile 14, I had to stop and loosen my shoelaces. My toes were killing me. They were being pinched horribly. I took Tynenol to ease the pain. These two changes really helped me finish strong and eased my pain considerably.
• In genral, I was pleased with my overall pace. Managing my food consumption is improving.

Workout: 60 minutes easy

Overall Average Pace: 10:05

Conditions:

• 29°
• Wind ENE 7 mph
• Sunshine, glorious sun!!!!!!

Splits: ​

• 1 mi - 10:19 / 2 mi - 10:01 / 3 mi - 10:19 / 4 mi - 10:05 / 5 mi - 10:04 / 6 mi - 9:59 / 6.25 mi - 9:00

Workout: 50 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

Overall Average Pace: 10:25

Conditions:

• 30°
• Wind E 8 mph

Workout:10 minute warm-up / 40 minutes at MP / 5 minutes "fun-fast" / 15 minutes at MP / 10 minute cool-down

Conditions:

• 32° (feels like 29°)
• Wind WNW 6 mph

Overall Average Paces:

• 10 minute warm-up - 1.06 mi /10:56
• 40 minute MP - 4.02 mi / 9:35
• Fun fast - 0.69 mi / 8:15 (Ha! There was nothing "fun" about this part of the workout!)
• 15 minute MP - 1.75 mi / 8:59

Thoughts:

• I was proud of myself for getting out of bed on another early morning because I definitely did not want to get up. The last thing that I wanted to do was run!
• The workout was diffiuclt, but I performed better than I anticipated. I was pleased with my MP and the fun-fast portions of the workout.

  Workout: 60 minutes easy

Overall Average Pace: 9:57

Conditions:

• 32°
• Wind W 13 mph
• Snow Showers

Splits:

• 1 mi -10:51 / 2 mi - 10:20 / 3 mi - 10:23 / 4 mi - 10:03 / 5 mi - 9:37 / 6 mi - 9:16 / 7 mi - 9:13 / 7:53 - 9:38

Cross Training:

• 45 minutes spinning

 Workout: 60 minutes easy

Overall Average Pace: 10:21

Conditions:

• 25°
• Wind W 8mph

Splits:

• 1 mi - 10:41 / 2 mi - 10:29 / 3 mi - 10:46 / 4 mi - 10:11 / 5 mi - 10:30 / 6 mi - 9:28 / 6.39 mi - 9:13

Thoughts:

• I leave for Baltimore tomorrow. I am supposed to run 22 miles. The next few days will be difficult to fit that long run into my schedule. Just going to do my best and not stress.

Workout: This is Sunday's workout since I am traveling to Baltimore. I did not have enough time in my morning to run the prescribed long run.

• 50 - 60 minutes easy

Overall Average Pace: 9:56

Splits:

• 1 mile - 10:48 / 2 mi - 10:16 / 3 mi - 9:53 / 4 mi - 9:42 / 5 mi - 9:37 / 6 mi - 9:18

Workout: 22 miles easy, run the first 10 miles conservatively

Overall Average Pace:  10:00

Splits:

• 5 mi - 10:03 / 10 mi - 9:57 / 15 mi - 9:53 / 20 mi - 10:09 / 22 mi - 10:00​

Thoughts:

• I located a running trail, Baltimore-Annapolis Trail Park, which was a 13 mile out and back path. The trail was paved, flat, and very scenic.
• Somewhere along mile 10 - 15, my running food fell out of my running pack. Since I run with headphones, I did not hear my Cliff bar and beans drop to the ground. 
• Once I realized that I was out of nourishment at mile 15, the run became a bit of a mental and physical  struggle.
• I am glad, however, that my pace did not suffer too much after mile 15.
• I was hoping to attain a slightly faster overall average pace than 10:00. All in all, it was a solid long run.

Workout: 60 minutes easy with 5 x 30 splits (60 seconds easy recovery)

Overall Average Pace: 10:03

Conditions:

• 30
• Wind NW 15 mph
• Snow and ice covered roads

Splits:

• 1 mi - 10:38 / 2 mi - 9:57 / 3 mi - 9:36 / 4 mi - 9:31 / 5 mi - 11:50 / 6 mi - 9:22 / 6.65 mi - 9:02

Thoughts:

• I am now in Carlisle, PA
• I set out for an easy run. The roads were extremely slick so I decided not to run the stride portion of the workout. To my good fortune, I stumbled upon the sports fields of Dickinson College. A running track went around the baseball and soccer fields. I was able to safely run my strides on the track since the surface was gravel and not icy!

Workout: 60 - 70 minutes easy

Overall Average Pace: 9:51

Conditions:

• 28 (feels like 19)
• Wind W 19 mph
• Snow Flurries

Splits:

• 1 mi - 10:34 / 2 mi - 9:40 / 3 mi - 10:22 / 4 mi - 9:57 / 5 mi - 9:20 / 6 mi - 9:05

Thoughts:

• The run was a challenge today. I felt tired. I was cold. I pushed through anyway. Knowing that tomorrow is a rest day helped a tremendous amount.
• I used today to help sort out a course for Friday's long run. I need a 6 - 7 mile stretch where I can run my MP. Since I am running in an unfamiliar area, I didnot want my pace affected by uncertainity.

Workout: 50 minutes easy

Overall Average Pace: 10:00

Conditions:

• 28 (feels like 24)
• Wind W 8mph
• Snow flurries

Splits:

• 1 mi - 10:28 / 2 mi - 10:19 / 3 mi - 9:54 / 4 mi - 10:04 / 5 mi - 9:51 / 5.50 mi - 8:47

Thoughts:

• This was a hard, fought run. I had zero pep in my step. 
• I need to run my long run tomorrow as Saturday I fly back home.

Workout: 16 mile long run: 7 miles easy, 8 miles at MP, 1 mile cool-down

Overall Average Pace: 10:04

Conditions:

• 30 (feels like 22)
• Wind WNW 28 mph
• Snow flurries

Splits:

• 2 mi - 10:27 / 4 mi - 10:32 / 6 mi - 10:25 / 8 mi - 10:06 - / 10 mi - 10:02 / 12 mi - 10:07 / 14 mi - 10:03 / 16 mi - 8:32

Thoughts:

• Considering that I was running in an unfamiliar city and in unfavorable weather conditions, I was just happy to have finished the mileage. I did not realize until I typed this workout entry that I was to run an additional mile of cool-down.
• I am really struggling to run my MP. It's not that I can't run it. It's just that I fear I'm going to hit the wall so I delay it. Before I know it, my long run is over and done.
• The wind overwhelmed me today. I barely weigh 100 lbs. There were times when I could hardly move forward. When the wind was at my back, I could hardly stay on my feet. Happy though to have persisted!
• I fly home tomorrow. My fingers are crossed that I'll experience better weather conditions!

 Workout: 50 - 60 minutes easy pace

Overall Average Pace: 10.31

Conditions:

• 31°
• Wind NNE 5 mph

Splits:

• 1 mi -11:29 / 2 mi - 10:42 / 3 mi - 10:52 / 4 mi - 10:25 / 5 mi - 10:16 / 6 mi - 9:15

Thoughts:

• Everything about this workout seemed off. My legs felt heavy. My head hurt. I had zero energy. I was just simply lackluster in every way.
• It could have been jet lag. It could have been that I was supposed to run a race this morning, but discovered that it was a scam. How bizzarre is that? I ran the race last year, but it must have gone out of business some time after I registered. I suppose that is the risk when signing up for the early bird rate.

Workout: 55 minutes with 5 x 30 second strides (60 seconds easy recovery)

Overall Average Pace: 10:09

Conditions:

• 37°
• Wind NE 6 mph

Splits:

• 1 mi - 10:20 / 2 mi - 10:14 / 3 mi - 10:22 / 4 mi - 9:59 / 5 mi - 9:44 / 6 mi - 9:52 / 6.40 mi - 9:13

Thoughts:

• Today's run felt much better. My body felt rested. My steps were light and my mind was unencumbered.

Workout: 2 miles warm-up / 4 miles MP / 1 mile HMP / 2 miles MP / 1 mile cool-down

Overall Average Pace:

• 2 miles warm-up - 9:40
• 4 miles - 8:59
• 1 mile - 8:21
• 2 miles - 8:59
• 1 mile - 9:10

Thoughts:

• I was disappointed that this workout was performed on the treadmill. Tuesday and Wednesday's weather was full of snow. I switched workouts around in anticipation of the impending snow, but more snowfall fell then predicted. The roads were impassable to accomplish a safe run today.
• I struggle on the treadmill because my workouts are significantly easier on my body than when I run outside. I try to adjust my pace by increasing the speed, but I have yet to master a similar workout intensity.

Workout: 70 minutes easy (treadmill)

Overall Average Pace:

• 7.29 miles - 9:04
• 1 mile cool-down - 9:14

Workout: 45 - 50 minutes easy

Overall Average Pace: 9:57

Conditions:

• 32°
• Wind NW 5 mph

Splits:

• 1 mi - 10:28 / 2 mi - 10:12 / 3 mi - 10:03 / 4 mi - 9:56 / 5 mi - 9:51 / 6 mi - 9:34 / 6.51 mi - 9:14

Workout: 14 mile long run: 6 miles easy, 7 miles at MP, 1 mile cool-down

Overall Average Pace:

• 13 miles - 9:55
• 1 mile cool-down - 9:52

Conditions:

• 33° (feels like 21°)
• Wind E 15 mph
• Rain and snow showers

Splits:

• 2 mi - 11:19 / 4 mi - 9:57 / 6 mi - 9:57 / 8 mi - 9:36 / 10 mi - 9:34 / 12 mi - 9:50 / 13 mi - 8:38
• 1 mi cool-down - 9:52

Thoughts:

• Weather conditions this morning were not ideal. My first 4 miles were run in blinding snow. Fortunately, the roads and sidewalks were warm enough that the snow mostly melted upon impact. By mile 5 the snow turned into ice pellets. The roads were now slightly icy with a lot of slushy areas. Snowfall returned at mile 7 and the salt trucks thankfully were out in full force. I stayed on the roads now which helped me quicken my pace safely.
• Overall, I was pleased with my finishing time. Mostly, I was glad that I completed the 14 miles outside instead of on the treadmill. It was a beautiful, peaceful run.
• Also, this week marked the first time since my fall in February where I was able to squat without knee pain and run without a nose bleed! I think that I am fully recovered from my injuries!

Workout: 50 minutes easy

Overall Average Pace: 10:00

Conditions:

• 28°
• Wind E 6 mph
• Roads ice-covered in spots

Workout: 50 - 60 minutes easy

Overall Average Pace: 9:43

Conditions:

• 38° (feels like 28°)
• SE 10 mph
• Some sidewalks snow packed and icy

Splits:

• 1 mi - 10:56 / 2 mi - 10:20 / 3 mi - 9:30 / 4 mi - 9:32 / 5 mi - 9:22 / 6 mi - 8:42

Thoughts:

• Today's run felt really good. The temperature was refreshing. Most of my running surfaces were dry. My legs felt fresh. I could have run many more miles, but stayed true to my training schedule.

Cross Training:

• 50 minutes pilates
• 45 minutes spinning

 Workout: 1 mi warm-up, 2 mi at MP, 1 mi at HMP, 3 mi at MP, 1 mi cool-down

Conditions:

• 51°
• Wind S 12 mph
• Light rain drizzles

Overall Average Pace:

• 1 mi warm-up - 10:16
• 2 mi MP - 9:35 (trying for a range between 9:45 - 9:35)
• 1 mi HMP - 9:11 (trying for a range between 9:10 - 9:00)
• 3 mi MP - 9:12 (trying for a range between 9:45 - 9:35)
• 1 mi cool-down - 9:23

Thoughts:

• I was happy to finally be able to complete one of these workouts outside instead of on the treadmill. Unfortunately, it is evident that I am not adept at knowing what my paces should feel like as I run.
• I don't know if I am underestimating my capibilites as a runner because running these paces was pretty easy to complete. I am probably prepared to run a decent half-marathon at this juncture. The marathon distance is still a pretty big question mark.

 Workout: 40 - 55 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

• Tread mill workout due to the rain

Workout: 30 - 35 minutes easy

Cross-training:

• 45 minutes spinning

Conditions:

• 42°
• Wind NNE 40 mph
• Rain sprinkles toward the end of my race

Overall Average Pace:

• 13.1 mi - 9:35 / That was a little faster than I had anticipated, but I was still feeling strong
• 20 mi - 10:20 / I developed a migraine around mile 15. I administered a shot, but it was not helping. I was disoriented and nauseated.
• Final 10K - 10:40 / I was vomitting steadily at this point. I don't remember much of the final few miles of the race except that I was just really glad to see the finisher banner!

Workout: Just run and see what is sore

Overall Average Pace: 9:38

Conditions:

• 27°
• Wind E 4mph

Splits:

• 2 mi - 10:20 / 4 mi - 9:53 / 6 mi - 9:42 / 8 mi - 9:33 / 9 mi - 9:26 / 10 mi - 8:59

Thoughts:

• I stopped running for a week after my ill-fated marathon.
• I cried. I mourned a hope lost. I cried some more.
• I don't know when the joy of running will return, but until then I'll lace up my shoes and just run. No goals. Just run...

Workout: Just run; the body should feel comfortable with the pace

Overall Average Pace: 9:27

Conditions:

• 30°
• Wind SSE 1 mph

Splits:

• 1 mi - 10:15 / 2 mi - 9:56 / 3 mi - 9:44 / 4 mi - 9:02 / 5 mi - 8:57 / 6 mi - 8:48 / 6:53 mi - 8:47

Workout: Run

Overall Average Pace: 9:30

Conditions:

• 31°
• Wind S 4 mph

Splits:

• 1 mile - 10:27 /  2 mi - 9:48 / 3 mi - 9:34 / 4 mi - 9:21 / 5 mi - 8:57 / 5:24 mi - 7:29

Thoughts:

• I think that I have plantar fasciitis. I have been rolling my heel off and on all day with little relief.
• My heel started hurting at mile 4 so I cut my run short. I thought that I'd be fine once I returned home.

Cross Training:

• 45 minutes spinning
• Rolling of heel throughout the day - lots of Advil
• Purchased a new brand of shoes with better heel support - Asics Gel-Nimbus 20

Cross Training:

• 45 minutes spinning
• Rolling of my heel throughout the day
• No high heels today at work - heel is feeling significantly better

Cross Training:

• 1 hour 30 minutes of spinning
• Rolling of heel throughout the day
• Wearing a plantar fasciitis sleeve - slight pain with heel

Workout:

• 50 minutes pilates
• 45 minutes spinning

Workout:

• 45 minutes spinning

Workout:

• 50 minutes pilates
• 45 minutes spinning

Thoughts:

• I attempted to run just to judge the health of my heel. I ran about 5 strides and turned back up my driveway.
• I continue to roll incessantly, wear my foot sleeve, and consume Advil.

Workout:

• 45 minutes spinning

Workout: ​

• Run for 45 minutes
• Gage my heel pain

Overall Average Pace: 9:53

Conditions:

• 38°
• Wind ESE 8 mph

Splits:

• 1 mi - 10:41 / 2 mi - 10:38 / 3 mi - 10:17 / 4 mi - 9:37 / 5 mi - 9:01 / 5.40 mi - 8:30

Cross Training:

• 45 minutes spinning

Thoughts:

• This was my first run in 10 days. I was set to stop at any point of my run if I experienced moderate heel pain. I had a touch of pain here and there, but it resembled more of typical aches and pains of inactivity.
• I liked my new brand of running shoes, but may still consider a pair of Hoka One shoes.
• I am experiencing very light heel pain 4 hours after my run. I continue to roll off and on hitting the sorest of heel locations. I'll take tomorrow off and reintroduce my workouts slowly until I feel that I am back to normal.
• It felt good to hit the pavement. I know that it is all relative because I am the tinest of females. But, not working out at the level that I am used to left me feeling heavy and sluggish.

Cross Training:

• 45 minutes pilates
• 45 minutes spinning

Injury Update:

• I woke up with zero heel pain!
• When I attempted to run, I had significant heel pain. I chose to stop.
• I'll continue to roll, rest, and try again tomorrow on the treadmill or outside on Wednesday.

Workout:

• 45 minutes spinning

Workout:

• 45 minutes pilates
• 45 minutes spinning

Workout:

• 45 minutes spinning

Workout: Gage healing with a slow run

Overall Average Pace: 9:52

Conditions:

• 48
• Wind NNW 13 mph

Splits:

• 1 mi - 10:43 / 2 mi - 10:01 / 3 mi - 9:38 / 4 mi - 9:15 / 4.19 mi - 8:54

Cross Training:

• 45 minutes spinning

Thoughts:

• I had zero heel pain all week. I did not need Advil or my heel sleeve.
• During the first mile I experienced moderate heel pain. By the second mile, the pain was significant. Mile 3 and 4 were not bad, but I thought that it was best to stop running.
• Throughout the day, I experienced constant heel pain.
• I've been rolling my heel and started up with the Advil again.
• I ran in a pair of Hoka Cavu running shoes, but I did not find them to really cushion my heel anymore than the Asics brand.
• I do like my Hoka Recovery slides. 
• My next race is mid-June. I'm not sure how long I can maintain a high level of fitness if I can't start running soon. The spinning is good, but I don't know how it translates to running.

 Workout: Run

Overall Average Pace: 10:29

Conditions:

• 37°
• Wind S 7 mph

Splits:

• 1 mi - 11:23 / 2 mi - 10:41 / 3 mi - 10:20 / 4 mi - 10:03 / 4:73 mi - 9:43

Cross Training:

• 50 minutes pilates
• 45 minutes spinning

Thoughts:

• I just LOVE running. Unfortunately, my heel does NOT love running. I ran the first 1 1/2 miles in my Hoka shoes. I experienced severe pain.
• I changed into my Asics shoes. My heel responded better. I found if I shortened my stride, the pain was slightly lessened.
• My heel hurt all day at work.
• I am beginning to think that I have a stress fracture instead of plantar fasciitis. I've been off of my heel for 3 weeks, but am experiencing little improvement. When I roll, I experience more pain. When I awake, my heel does not hurt. The pain increases the longer that I am on my feet.
• I see the doctor on Thursday.

Cross Training:

• 45 minutes spinning

Cross Training:

• 50 minutes pilates
• 45 minutes spinning

Cross Training:

• 45 minutes spinning

Recovery:

• I am wearing a boot at night.
• During the day, I wear my Hoka slides. They look incredibly classy with my dresses! NOT!

Workout: Gage level of heel pain (Level 1 - 10)

• 1st 2 mi / pain level 6)
• Final 3 mi / pain level 2)

Overall Average Pace: 9:44

Conditions:

• 58° (I wore shorts for the first time this Spring!)
• Wind E 1 mph
• Humidity 81%

Splits:

• 1 mi - 10:34 / 2 mi - 10:08 / 3 mi - 10:02 / 4 mi - 9:12 / 5 mi - 8:44

Thoughts:

• I am happy with my Asics shoes! They are cushioning my heel well. I noticed that I was rolling my right heel slightly to outward to alievate some pain. I need to pay attention to that movement so I don't create an injury to the other side of my heel.
• This is my fourth run in four weeks. Today I noticed my loss of fitness. Hopefully with my continual healing and spinning, the fitness will not take too long to gain back!
• I have a half-marathon mid-June. It may become a training run as I heal. A week ago, I considered giving my registration to someone else so there is progress!

Cross Training:

• 45 minutes spinning

Cross Training:

• 50 minutes pilates
• 45 minutes spinning

Cross Training:

• 45 minutes spinning

Workout: Run to gage heel recovery

Overall Average Pace: 9:54

Conditions:

• 50°
• Wind SSW 2 mph
• Humidity 79%

Splits:

• 1 mi / 11:12 / 2 mi - 9:55 / 3 mi - 9:19 / 4 mi - 9:23 / 4:59 mi - 9:32

Thoughts:

• My heel hurt the entire run so I cut it short.
• I slowed my pace at mile 4 since the pain was not improving with mileage.
• I'm feeling less encouraged this morning, but I know that these injuries take time.
• I experienced lingering pain all day.

Cross Training:

• 50 minutes pilates
• 45 minutes spinning

Cross training:

• 45 minutes spinning

Thoughts:

• I am still experiencing lingering pain from yesterday's run. I think that the pain may be from wearing high heels at work on Monday and Tuesday.

Workout: Run to gage heel recovery

Overall Average Pace: 10:32 (ugh!)

Conditions:

• 61°
• Wind SSW 12 mph
• Humidity 36%

Splits:

• 1 mi - 12:53 / 2 mi - 10:47 / 3 mi - 10:18 / 4 mi - 9:50 / 5 mi - 9:29 / 5:38 mi - 9:01

Thoughts:

• My heel hurt a lot for the first 1 1/2 miles. I purposely ran slow trying to run more on my toes than striking with my heel.
• I switched shoes at mile 1 because I just can't figure out which shoes work the best. Honestly, I think my heel needs more of a warm-up.
• I had zero lingering pain throughout the day. That is  exciting!
• I'm going to attempt another run tomorrow. I'll stop if my heel does not adapt after 2 miles.

Workout: Easy run to build stamina

Overall Average Pace:

• Warm-up: 11:05
• Run: 9:19
• Fast mile: 8:50

Conditions:

• 70°
• Wind SW 10 mph
• Humidity 71%

Thoughts:

• This was the first attempt at running two days in a row. I gave myself two miles to warm-up. My heel did well with the longer warm-up.
• My fitness level has dropped considerably. I was tired at 5 miles. I stopped and walked a few yards before pushing through the final mile.
• I hope that I can regain my fitness quickly.

Workout: Run to improve my stamina

Pace:

• 2 mile warm-up / 11:11 / moderate heel pain
• 3 mile / 9:45 / minimal heel pin

Conditions:

• 69°
• SSW 6 mph
• Humidity 49%

Thoughts:

• I was on my feet A LOT this weekend. No doubt this affected my pain level.
• I  need to stop worry about gaining speed. I probably should find the pace that builds my stamnia while allowing safe heel recovery.

Cross Training:

• 45 minutes spinning

Workout: Run

Overall Average Pace: 10:15

Conditions:

• 70°
• Wind NE 6 mph
• Humidity 58%

Thoughts:

• The run went well. I kept my pace slow and steady. My pain level was fairly mariginal after the first mile.
• Unfortunately, my heel hurt badly all day.

Cross Training:

• 45 minutes pilates
• 45 minutes spinning

Cross Training:

• 45 minutes spinning

 Workout: Run

Overall Average Pace: 10:41

Conditions:

• 67°
• Wind S 6 mph
• Humidity 92%

Thoughts:

• I had ZERO heel pain (sweet!)
• I had SEVERE pain on the top of my foot (sigh!)
• I am treating the pain with the assumption that I have extensor tendinitis(unbeleiveable!)
• I hope this injury involves a quick recovery(fingers crossed!)

Cross Training:

• 45 minutes of spinning

Workout: Just run

Overall Average Pace: 10:23

Conditions:

• 72°
• Wind WNW 13 mph

Splits:

• 1 mi - 11:02 / 2 mi - 10:17 / 3 mi - 10:33 / 4mi - 10:29 / 5 mi - 9:43 / 5:54mi - 10:03

Thoughts:

• This was the first run since the beginning of April that I did not experience severe foot pain.
• My heel seems to have recovered. The extensor tendinitis is a dull pain, but not significant. Perhaps I am finally on the mend.
• I visit the doctor once more on Friday. I am hoping that I will no longer require the boot at bedtime.

Cross Training:

• 49 mile bike ride

Cross Training:

• 15 mile bike ride
• 30 minutes of weight training

Workout: Run

Overall Average Pace: 10:34

Conditions:

• 59°
• Wind 3 mph
• Humidity 65%

Splits:

• 1 mi - 11:14 / 2 mi - 10:22 / 3 mi - 10:42 / 4 mi - 9:54 / 4.56 mi - 9:40

Thoughts:

• This was a difficult run. My entire body felt weighted down with each running stride. My pacing was difficult to maintain. It was evident today that my consistent spinning failed to keep my fitness level at peak performance.
• I experienced little extensor tendonitis strain. My heel pain was noticeable, but not alarming.
• I am scheduled to run my first half marathon on Sunday, She Power Half. I am conflicted. I switched my bib to the virtual race last week, but I'd really like to participate in the event. I know that my foot could not tolerate an entire run of that length. I could walk it with relative ease. I might be able to walk/run it, but I'll admit I might risk further injury.

​Cross Training:

• 50 minutes spinning
• 30 minutes weight training

Workout: 6 mile easy

Overall Average Pace: 11:33

Conditions:

• 62°
• WSW 5 mph
• Humidity 65%

Splits:

• 1 mi - 11:34 / 1.5 mi - 11:28

Thoughts:

• Today I attempted to start the training for my Mill Race Marathon event. It was a complete bust.
• The top of my foot hurt so badly, I could hardly run. I changed my shoes as an attempt to see if this would make a difference. It did not.
• I see the doctor tomorrow. He'll tell me again that I can not run for several more weeks. I just need to admit the sad truth that running in 2018 is an off-year. It's time to let my body heal and rest.

Cross Training:

• 50 minutes of spinning
• 30 minutes weight training
• 25 mile bike ride

Workout: 6 mile easy

Overall Average Pace: 10:40

Conditions:

• 70°
• Wind SSW 6 mph
• Humidity 63%

Splits:

• 1 mi - 11:48 / 2 mi - 10:47 / 3 mi - 11:00 / 4 mi - 11:01 / 5 mi - 10:10 / 6:02 mi - 9:10

Thoughts:

• This morning, I took Advil and Tynenol prior to the run. It helped a lot!
• I kept my strides very close to the ground, similar to speed walking. This really relieved the stretching of the tendons at the top of my foot.
• My doctor submitted an order for x-rays. I am not to run for 10 days, but I can ride my bike.
• I am trying to be a good patient, but I am ready to get back to consistent running. I'm crabby with just about everything that crosses my path - myself, the family, the dog, my shoes, the weather, nature. The list goes on and on. I find myself apoligizing continuously.

Running Goal: 20 minutes

Overall Average Pace: 11:07

Observations:

• I experienced a fair amount of foot pain so I kept my pace slow and steps close.

Cross Training:

• 25 mile bike ride

Cross Training:

• 20 minutes weightlifting
• 20 mile bike ride

Running Goal: 20 minutes

Overall Average Pace: 10:42

Observations:

• I exerienced pain at the initial start of the run, but it lessened toward the end of the 20 minutes.
• I can't get over how much my running stamina and confidence is gone. I'm running with a great deal of fear that I am going to injure myself again. This really stinks!

Cross Training:

• 45 minutes of spinning
• 20 minutes of weightlifting
• 30 mile bike ride
   

Cross Training:

• 15 minute weightlifting
• 23 mile bike ride

Running Goal: 30 minutes

Overall Average Pace: 10:24

Conditions:

• 77°
• Humidtiy: 89%

Splits:

• 1 mi - 11:06 / 2 mi - 10:18 / 3 mi - 10:16 /  3.41 - 9:37

Observations:

• I took Tynenol prior to my run this morning. It helped or my foot strikes are just improving. I had zero pain until the very end. I walked the final 100 yards.

Cross Training:

• 26.4 bike ride

Running Goal: 4 mile run

Overall Average Pace: 9:33

Conditions:

• 75°
• Humidity 84%

Splits:

• 1 mi - 10:32 / 2 mi - 9:53 / 3 mi - 9:35 /  4 mi - 8:15

Thoughts:

• Prior to running, I took 2 Advil and 2 Tynenol. This was to be my first actual run not jog or easy pace according to my recovery schedule.
• My foot/heel/tendonitis felt fine. I am not sure that mile 4 is correct, but I'll just leave it there.
• Once the medication wore off, my foot hurt. I put the boot back on which relieved the pain tremendouosly.

Cross Train:

• 28 mile bike ride

 Running Goal: 6 miles easy/slow

Overall Average Pace: 10:03

Conditions:

• 61°
• Wind NE 12 mph
• Humidity 40%

Splits:

• 1 mi - 10:09 / 2 mi - 9:09 / 3 mi - 10:53 / 4 mi - 10:37 /  5 mi - 10:28 / 6 mi - 10:24

Thoughts:

• I did not take any pain medication prior to my run this morning.
• My heel, in particular, was sore. I felt it with each foot strike. On the positive side, my foot felt fine throughout the day. I did not need to wear the boot to relieve foot pain!

Cross-Training:

• 31 mile bike ride

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.

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

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

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

Workout: 6 easy miles (target pace - 10:15)

Overall Average Pace: 9:53

Conditions:

• 74°
• Wind SSW 7 mph
• Humidity 61%

Splits:

• 1 mi - 10:09 / 2 mi - 10:11 / 3 mi - 9:49 / 4 mi - 9:26 / 5 mi - 10:05 / 6 mi - 9:35

Thoughts:

• My heel hurt quite a bit follwoing yesterday's long run so I KT taped it. The tape seemed to give the heel some added cushion today. Overall, the run felt good. I had to work at slowing my pace. That was an encouraging feeling.

Workout: 4 easy miles (target pace - 10:15)

Overall Average Pace: 10:01

Conditions:

• 73°
• Humidity 90%

Splits:

• 1 mi - 10:38 / 2 mi - 10:06 / 3 mi - 9:55 / 4 mi - 9:23

​Thoughts:

• I was remiss at taking Tynenol and Advil prior to my run. My heel pain was extremely noticeable. After a few minutes, I stopped and did some additional stretching to the area.This helped significantly.
• This was the first time since my injury that I've run three days in a run. i have speed work tomorrow on the treadmill. Curious to see how that plays itself out.

Workout: Speed work on the treadmill

• 1.5 mile warm-up @ 10:34 pace
• 6 x 800m @ 8:34 pace with 400m @ 10:00 pace
• 1.5 mile cool-down @ 10:20 pace

Thoughts:

• My warm-up and cool-down were probably slower than they should have been, but I am still cautious about my heel. I did not have any pain until the very end of my speed work!

Cross-Training:

• 20 minutues weight-lifting
• 22 mile bike ride - I crashed into a retaining wall today at mile 4. I was unable to clip out of my pedals fast enough. My elbow and wrist took the hardest blows to my body. I'm just stiff and sore, but I'll be back at it tomorrow!

Cross Training:

• 30 minutes weight-lifting
• 15 mile bike ride

Workout: Strength workout on the treadmill

• 1.5 mi warm-up - 10:40
• 3 mi half-marathon pace- 9:05
• 1.5 cool-down - 10:00

Thoughts:

• I KT taped my foot for added cushioning. I took Advil & Tynenol prior to the workout.
• I attempted a warm-up pace at 10:00, but the pain in my heel was intense. Once I slowed the pace, I was able to work through the pain and complete the workout.

Cross-Training:

• 45 minutes spinning
• 30 minutes weight training

Workout: 5 miles easy pace (Goal pace - 10:30)

Overall Average Pace: 10:20

Thoughts:

• Recovering from an endless foot injury is exhausting on many levels. This morning while attempting what felt like the world's slowest run, I saw a stranger stop ahead of me on the sidewalk. He began to clap. As I neared him he politely bowed. As his body rose to greet me, the biggest grin and most sparkling eyes shined upon me. This made all the months of recovery worth it. I hope that I can repay his kindness to someone else today. Let's all make that happen!

Cross-Training:

• 30 minutes weight training

Workout: 5 miles easy (goal pace 10:30)

Overall Average Pace: 10:15

Conditions:

• 70°
• WSW 9 mph
• Rain

Workout: 12 easy miles (pace goal - 10:30)

Overall Average Pace: 10:33

Conditions:

• 68°
• N 7mph
• Humidity 88%
• Steady rain

Splits:

• 2 mi - 10:37 / 4 mi - 10:23 / 6 mi - 10:37 / 8 mi - 10:30 / 10 mi - 10:31 / 12:04 mi - 10:43

Thoughts:

• Overall, I stayed close to my goal pace. I had a lot of foot pain by mile 7. I took additional pain meds which helped tremendously.
• I am hoping that by the first of August I can feel confident with my capabilities to push past this overall sense of trepidation that I am going to injure myself so badly that I'll never run again! The mind is such an interesting creature!

 Workout: 5 miles easy (goal pace 10:15)

Overall Average Pace: 10:12

Conditions:

• 62°
• Wind N 7mph
• Humidity 65%

Thoughts:

• I accidently deleted this workout so I am unable to record my splits.
• My shoes were still soaked from yesterday's rain drenched run. I wore my Asics Gels instead which did not feel as cushioned as the Brooks.
• My neighbor ran out of his house on my 1 1/2 mile loop. He gave me numerous high fives and told me that I ran like a spring doe prancing through a meadow. I love and appreciate the kindness that strangers and friends have been showering upon me lately!

 Workout: Speed work on the treadmill

• 1.5 mi warm-up / 10:30 pace / painful to my foot
• 6 x 800m with 400m jog / 8:57 & 10:00 paces
• 1.5 mi cool-down / 10:00 pace

Thoughts:

• My thinking was really off this morning. I ran my 6 x 800's at marathon pace instead of 5K pace.
• I got a migraine about 15 minutes following my workout. This might explain my error in processing the pace  times.

​Cross Training:

• 45 minutes spinning
• 20 minutes weight training

Workout: Strength / treadmill

• 1.5 mi warm-up / Easy / 10:20
• 3 mi / HMP / 9:05
• 1.5 mi cool-down / Easy / 10:00

Workout: 4 easy miles - target pace of 10:15

Overall Average Pace: 10:11

Conditions:

• 63°
• Humidity 66%

Splits:

• 1 mi - 11:52 / 2 mi - 10:19 / 3 mi - 9:46 / 4 mi - 9:13 / 4.32 mi - 8:50

Thoughts:

• Foot pain was intense at the start of the run. I stopped to stretch some more around  .25 mi. This helped a lot. I contemplated stopping the run altogether as I strectched. I was relieved that I chose to make another attempt with the workout.
• I feel as if I need a warm-up mile before I start my garmin. I get mentally defeated with that initial mile. It really affects my overall performance and takes a piece of my joy from the run experience.
• This injury is so incredibly frustrating. I do not feel that after 14 weeks away from running, I am much better. I am not getting worse, but I am also not getting better. I fear that I am just growing comfotable to a certain level of pain.

Workout: 8 easy miles (goal pace 10:55)

Overall Average Pace: 9:45

Conditions:

• 65°
• Humidity 65%

Splits:

• 1 mi warm-up -11:11
• 1 mi - 9:45 / 2 mi - 9:36 / 3 mi - 9:28 / 4 mi - 9:26 / 5 mi - 9:56 / 6 mi - 9:33 / 7 mi - 9:19
• 1 mi cool-down - 11:22

Workout: 6 easy miles (goal pace 10:15)

Overall Average Pace: 10:05

Conditions:

• 63°
• Humidity 66%

Splits:

• 1 mi - 11:00 / 2 mi - 10:30 / 3 mi - 10:11 / 4 mi - 9:59 / 5 mi - 9:49 / 6 mi - 9:08

Thoughts:

• Barely any foot pain this morning! If only all of my runs could feel so good!

 Workout: 4 easy miles (goal pace 10:10)

Overall Average Pace: 9:35 - You read that right!

Conditions:

• 67°
• Wind NE 6 mph
• Humidity 86%

Splits:

• 1 mi - 10:27 / 2 mi - 10:05 / 3 mi - 9:23 / 4 mi - 8:30

Thoughts:

• My foot felt well. On mile 3, I decided to start increasing my speed. What a glorious feeling to run without pain!!!!!! I was one extremely happy girl!

Workout: Speed on the treadmill

• 1.5 mi warm-up - 10:30
• 5 x 1k - 8:42
• with 500m jog rest - 9:55
• .5 cool-down - 10:00

Thoughts:

• I was not into the workout this morning. It was a mental struggle to continue with each mile. I was supposed to run a 1.5 mile cool-down, but I just couldn't get that final mile done.
• My foot really hurt for the first few miles.
• I received a massage gift card at the end of the school year. I am redeeming it this afternoon. She is going to spend time on my foot. I can't wait!

Cross Training:

• 45 minutes spinning
• 30 minutes weight training

Cross Training:

• 30 minutes weight training

Workout: Strength on the treadmill (HMP)

• 1.5 mi warm-up / 10:50
• 4 miles / 9:20
• 1.5 mi cool-down / 10:00

Thoughts:

• My paces on the treadmill were significantly slower than I had planned to run. My foot hurt the entire workout. I stopped periodically to stretch the area and to take additional Advil. Nothing relieved the pain today.
• I'll wear my boot all day today.
• I'll start again tomorrow with new hope!

Cross-Training:

• 45 minutes spinning
• 30 minutes weight training

Workout: Just run 5 mi (goal pace 10:00)

Overall Average Pace: 9:16

Conditions:

• 73 °
• 77% humidity

Splits:

• 1 mi - 10:07 / 2 mi - 9:06 / 3 mi - 9:09 / 4 mi - 9:20 / 5 mi - 8:50 / 5.17 mi - 8:20

Thoughts:

• I was not sure what to expect since my foot pain was unbearable yesterday during the run.
• I kept my boot on all day and night. Perhaps this helped because I barely had any pain while running!
• I was extremely satisfied with my overall workout. I have no stamina at these faster paces, but I am realistic with the gradual build-up.

Workout: 10 miles easy pace (goal pace 10:05)

Overall Average Pace: 9:59

Conditions:

• 69°
• Wind SW 5 mph
• Humidity 60%

Splits:

• 2 mi - 10:56 / 4 mi - 9:56 / 6 mi - 9:39 / 8 mi - 9:52 / 10 mi - 9:32

Thoughts:

• Overall, I am pleased with my performance. I am trying to build my stamina and push my easy run pace to under 10:00. Ipurposely slowed mile 7 & 8 to ensure that I could finish the full 10 miles.
• My foot was bad for the first two miles. I repeatedly stop and stretched. The pain eventually worked itself out to a minor annoyance.

Cross-Training:

• 10 mile bike ride

 Workout: 6 miles slow easy (goal pace - 10:30)

Overall Average Pace: 10:08

Conditions:

• 69°
• Wind S 5 mph
• Humidity 71%

Splits:

• 1 mi - 11:08 / 2 mi - 10:23 / 3 mi - 10:15 / 4 mi - 10:18 / 5 mi - 9:34 / 6:28 mi - 9:14

Thoughts:

• I am incredibly out of running shape! I can't believe how difficult of a run this was for me!

Workout: 5 miles easy

Overall Average Pace: 9:33

Splits:

• 1mi - 10:52 / 2 mi - 9:20 /3 mi - 9:29 / 4 mi - 9:52 / 5 mi - 9:10

Workout: Speed on the treadmill

• 1.5 mi warm-up / 10:54
• 4 x 1200m / 8:34
• with 400 m jog rest / 10:00
• 1 mi cool-down / 10:00

Workout: Strength

• 1.5 - Warm-up
• 4 miles HMP
• 1.5 cool-down

Splits:

• 1 mi - 12:18 / 2 mi - 10:31 / 3 mi - 9:44 / 4 mi - 9:11 / 5 mi - 9:13 / 6 mi - 8:41 / 7 mi - 9:12

Thoughts:

• My foot hurt so badly I chose to run the first 3 miles as my warm-up. I stopped a lot during the first mile to stretch the foot area. By mile 4, the pain was minimal. I was able to run closer to my HMP. Unfortunately, my stamina is not strong. I might have had two more miles left at that pace.

 Workout: 6 miles easy

Overall Average Pace: 10:38

Conditions:

• 79°
• Winds WSW 6 mph
• Humidity 73%

Splits:

• 1 mi - 12:42 / 2 mi - 11:06 / 3 mi - 10:37 / 4 mi - 10:20 / 5 mi - 10:06 / 6 mi - 9:00

​Thoughts:

• So much pain. Part of the problem is that I am back at work. I am on my feet from 7 AM until 5 PM. I am selective about my work shoes, but I am probably going to have to wear my boot to work. Ugh!

 Workout: 12 mile long run

Overall Average Pace: 9:41

Conditions:

• 72°
• Humidity 70%

Splits:

• 2 mi - 10:54 / 4 mi - 9:48 / 6 mi - 9:44 / 8 mi - 9:20 / 10 mi - 9:11 / 12 mi - 9:17

Thoughts:

• Overall, this was not an epic fail. I was happy to see that my last 6 miles were  faster than my first 6. I purposely slowed at mile 10 because I did not feel that mentally I would finish. My stamina is just so poor.
• My foot held up pretty well. I consumed a fair amount of Advil along the way.

Workout: Easy run

Overall Average Pace: 9:51

Conditions:

• 63°
• Humidity 89%

Splits:

• 1 mi - 11:29 / 2 mi - 10:23 / 3 mi - 9:53 / 4 mi - 9:42 / 5 mi - 9:05 / 6 mi - 8:42

Thoughts:

• My foot pain was not too intense this morning. I was not sure what to expect since I ran 12 miles yesterday.
• While running, I realized that I need to run more weekly miles to increase my stamina. If I run this half-marathon in Septmeber, I am 6 weeks behind in the training schedule for race day. Currently I am able to run about 5 miles easily. I've got my work cut out for me.
• I'm just not sure how much I should push myself. It is pretty clear that if I race my performance is not optimal with my foot issues.

Workout: 5 miles eay

Overall Average Pace: 10:41

Splits:

• 1 mi - 13:07 / 2 mi - 10:49 / 3 mi - 10:31 / 4 mi - 9:57 / 5 mi - 9:27 / 6 mi - 10:12

Thoughts:

• This was an awful, awful, awful run.

Workout: 5 miles easy

Overall Average Pace: 10:00

Workout: 5 easy miles

Overall Average Pace: 10:27

Thoughts:

• This is just a bad, bad week in terms of running.

Cross Training:

• 45 minutes of spinning

 Workout: 8 easy

• Lightning cut my run short

Overall Average Pace: 10:24

Conditions:

• 73°
• Humidity 98%
• 0% chance of rain - epic fail with weather report

Splits:

• 1 mi - 12:15 / 2 mi - 11:01 / 3 mi - 10 : 27 / 4 mi - 10:05 / 5 mi - 9:38 / 6 mi - 8:36

Workout: Easy long run

Overall Average Pace: unknown

• At mile 8.44, I stopped my Garmin to grab a quick bite and drink for energy. I fogot to turn it back on! I didn't realize it until nearly 2 miles later.

Conditions:

• 69°
• Wind NNE 6 mph
• Humidity 63%

Splits:

• 1mile - 11:02 / 2 mi -10:29 / 3 mi -10:24 / 4 mi - 9:54 / 5 mi - 10:01 / 6 mi - 9:43 / 7 mi - 9:30 / 8 mi - 9:40 / 11mi - 8:15

Thoughts:

• I have a new night boot. I've worn it twice. It is very uncomfortable, but it seems to be helping. My foot pain is slightly less in the morning and throughout the day. I hope this trend continues. I'd really like to see a significant drop in time for my first few miles. I can't imagine shaving off enough minutes to secure a mariginally decent half-marathon finish if my I continue to start my runs so slow.

Workout: Easy run

Overall Aaverage Pace: 10:04

Splits:

• 1 mi - 11:12 / 2 mi - 10:17 / 3 mi - 10:22 / 4 mi - 9:21 / 5 mi - 9:55 / 6 mi - 9:43 / 7 mi - 9:41 / 8 mi - 10:03

Workout: Strength (I usually do this workout on the treadmill. My headphones are not working so I decided to take it ourside. The cool, crisp morning air felt good.

Overall Average Pace: 10:07

Splits:

• 1 mi - 12:30 / 2 mi - 11:07 / 3 mi - 10:17 / 4 mi - 9:40 / 5 mi - 9:16 / 6 mi - 9:08 / 7 mi - 9:16 / 8 mi - 9:14

 Workout: Run to build stamina

Overall Average Pace: 9:49

Conditions:

• 64°
• Humidity 91%

Splits:

• 1 mi - 12:03 / 2 mi - 10:27 / 3 mi -10:03 / 4 mi - 9:25 / 5 mi - 9:19 / 6 mi - 9:08 / 7 mi - 8:58 / 8 mi - 9:15

Thoughts:

• My splits were better except for the first two, but I could barely walk on my foot afterward.

Cross Training:

• 45 minutes of spinning​

Thoughts:

• My foot is still throbbing and hurts when I put pressure on it.

Cross Training:

• 45 minutes of spinning

 Workout: Run extra miles to build stamina

Overall Average Pace: 10:36

Splits:

• 1 mi - 12:05 / 2 mi - 10:54 / 3 mi - 10:44 / 4 mi - 10:47 / 5 mi - 10:05 / 6 mi - 10:02 / 7 mi - 10:29 / 8 mi - 10:52 / 9 mi - 10:10 / 10 mi - 9:50 / 11 mi - 9:52 / 12 mi - 10:01

Thoughts:

• That first mile - ugh!
• My right foot and now right knee - so much pain!
• Just beat the downpour - my silver lining!

Workout: 9 miles with some speed

Overall Average Pace: 9:44

Splits:

• 1 mi - 11:09 - 2 mi - 10:03 / 3 mi - 9:56 / 4 mi - 9:32 / 5 mi - 9:24 / 6 mi - 9:13 / 7 mi - 9:44 / 8 mi - 9:07 / 9 mi - 8:55

Workout: Walk

• I've done something to the interior of my knee. I've had minor pain in the area for several weeks, but following my long run on Saturday the pain was significant. I stretched and rested all day on Sunday.
• Today, I walked at the gym on a curved treadmill. It was a fast paced walk. It took me a few moments to get the hang of it, but I really liked it. It was not a jarring as a regular treadmill. My knee responded well to it.
• Tomorrow I'll try to run a few miles outside prior to spin class.

Workout: Curve Treadmill

• Walking
• 45 minutes spin class

This are the miles that I ran, but never recorded. It has been an emotional 6 months of recovery. I plan to slowly and carefully get back into running fitness. Hopefully by 2019 I'll be back in race performance.

Thoughts:

• 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!
• 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.
• 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.
• At mile 12, I left her and pushed hard to the finish.
• 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.  I had beat my discouragement, my injury, my lack of training; and that was enough.

Splits:

• 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
• By the way, my losing streak is rock solid. I did not win the truck this year!

Workout: Just run

Overall Average Pace: 9:22

Splits:

• 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

Thoughts:

• I experienced zero foot pain! The run was fun and relaxing!

Workout: Just run

Overall Average Pace: 9:09

Splits:

• 1 mi - 9:41 / 2 mi - 9:35 / 3 mi - 9:08 / 4 mi - 9:12 / 5 mi - 8:14

Workout: Just run

Overall Average Pace: 9:29

Splits:

• 1 mi - 10:14 / 2 mi - 9:58 / 3 mi - 9:53 / 4 mi - 9:27 / 5 mi - 9:04 / 6 mi - 8:14

Cross-Training:

• 45 minutes spinning