Not-so-fast-running-blog

Race #1 - 2019

• 1 mi - 8:25 / 2 mi - 8:07 / 3 mi - 7:57
• Overall Average Pace: 8:03
• I had A LOT of nerves prior to the race. I probably needed to warm-up just a little longer. My calves were pretty tight for the first mile.
• Overall, I am pleased with my time. I'll admit that I was a little disappointed when I was able to see the finish clock. I really, really wanted to be under 25:00.
   

Workout: Recovery Run (goal pace is 10:22)

• Warm-up / 1 mi / 11:02
• Recovery run / 6.06 mi / 9:48
• Cool-down / 1 mi / 9:04

Workout: Long run (targeted pace - 12:33)

• 2 mi - 11:20
• 4 mi - 11:36
• 6 mi - 10:35
• 8 mi - 11:23 (I was a little distracted running through the main streets of town. I did a bit of window shopping)
• 10 mi - 10:49
• 12 mi - 10:32
• 14 mi - 10:39
• 16 mi - 10:50 (I ran two additional miles because I feel that my weekly mileage is too low)

It was a chilly, slick morning. It took me two hours to get out of the house. I really did not want to run, but it was a pleasant, productive time with my thoughts!

Workout: Recovery Run (targeted pace 10:22)

• Warm-up / 1 mi / 11:39
• Recovery / 6.02 mi / 9:59
• Cool-down / 1.03 mi / 9:05

Cross-Training:

• 45 minutes spinning
• 20 minutes weight lifting

Workout: Recovery run (treadmill)

• Warm-up / 1 mi / 10:30
• Recovery / 5 mi / 9:40
• Cool-down / .67 mi / 10:00

I woke up at 2 AM and was unable to fall back asleep. I had hoped that the run would help me feel better. The entire run felt strained. I almost fell off the treadmill at mile 3 because my footing was so awkward and off. I hung in there. Tomorrow is a new day!

Cross-training:

• 20 minutes of weights
• 45 minutes of spinning

Workout: 6 mile recovery run (recommended pace 10:32)

• Warm-up / 1 mi / 10:32
• 6 mi / 10:02
• Cool-down / 1 mi / 9:50

Workout: Long Run (18 miles)

I was forced to run on the treadmill due to a snowstorm over night. I marked my mileage on my phone since I could only run around 6 miles before the treadmill stopped. Somewhere during my boredom, I lost track of my mileage. I ran an extra 4 miles!

In retrospect, I am glad for the added miles. I've been concerned that my weekly mileage is too low for my upcoming race.

Workout: Tempo Run (treadmill)

• Warm-up / 2 mi / 11:00
• Tempo / 2 mi / 8:02
• Cool-down / 2.02 / 10:00

Cross-training:

• 20 minutes of weights

Cross-Training:

• 20 minutes of weights
• 45 minutes of spinning

Workout: Tempo Run on treadmill - there is still a lot of snow/ice on the roads and sidewalks

• Warm-up / 2 mi / 11:55
• Tempo Run / 2 mi / 8:03
• Conversation Pace/ 1 mi / 9:00
• Cool-down / 1.29 mi / 9:06

Cross-Training:

• 20 minutes of weights
• 45 minutes of spinning

Workout: Tempo Run on the treadmill

• Warm-up / 1 mi / 11:56
• 2 mi / 10:58
• Tempo / 3 mi / 8:03
• Tempo / 4 mi / 8;03
• Conversation Pace / 5 mi / 9:20
• Cool-down / 6.21 mi / 9:34

Workout: Long run (treadmill)

• Long run / 12:00 pace
• Conversation Pace / 9:30 pace
• 1 mi LR / 2 mi CP (repeat for 16 miles)

Workout: Tempo Work  (8:35 pace)

Another day on the treadmill due to ice and snow on the roads. The temperatures are hovering in the low teens, but the windchill factor makes it feel much colder. I hate to admit it, but I am starting to enjoy the mundane work on the treadmill. I like the fact that I can maintain a steady pace.

Cross-training:

• 20 minutes of weights

Workout: Recovery Run (10:00)

Another day on the treadmill,

The weather is warming, but not much is melting. I hope that I remember how to run outside once the roads and sidewalks clear! I hung out a little longer at the health club. The heater went out this morning so the house is a tad bit cold. I hope the repair company makes a timely visit!

Cross Training:

• 20 minutes of weights
• 45 minutes spinning

Workout: Recovery run (9:50)

Cross-Training:

• 45 minute spinning

Workout: Tempo run

• Warm-up / 2 mi / 11:29
• Tempo / 2 mi / 8:43
• Back-off / 1 mi / 10:17
• Tempo / 2 mi / 8:03
• Cool-down / 1 mi / 9:50

It was -12 so I continue my workouts on the treadmill. I sound like a McDonald's commercial, but I'm Lovin' it!

Workout: Overall Pace 10:26

I could have run outside, but can tell that it is going to take a lot of mental convincing to get me back outside on the roads. The sidewalks and road ways are free of snow and ice. The temperature was close to 20 degrees. A few snowflakes were wafting in the air. The thought of bundling up in multiple layers was just not appealing so I hopped on the treadmill.

Today was a no mile day. I feel as if this training plan does not have enough weekly miles to prepare me for a  marathon so I ran. I like the cross training aspect, but the low weekly mileage is really messing me up mentally. I must admit that my race finishes have been strong. My times are faster and my foot no longer hurts. Something is clearly working.

Workout: Tempo work (on the treadmill)

• Warm-up / 2 mi / 10:30
• 2 mi / Tempo / 8:27
• Slow Pace / 1 mi / 10:00
• 2 mi / Tempo / 8:12
• 1 mi / Coo-down / 9:43

Cross-Training:

• 45 minutes of spinning
• 20 minutes of weights

Workout: Recovery run

The windchill factor puts the temperature at 27 below. I can't recall a time where I have experienced this cold of outdoor temperatures. My dog is sporting her pink sweater and I am bundled in pretty much everything that I own!

I ran on the treadmill. I don't understand my current love affair with the treadmill. I ran 4 extra miles because it was just so much fun!

Workout:

My training schedule called for Spin class. On Tuesday, the instructor announced that the music for Thursday would be a battle between Queen and some other similar rock band. I knew that music would put me in a bad, bad mood so I ran on the treadmill instead. It's funny how music affects people.

Workout: Tempo (treadmill)

• Warm-up / 1 mi / 11:30
• Tempo / 2 mi / 8:50
• 1 mi / 10:20
• Tempo / 2 mi / 8:20
• Cool-down / 1.35 mi / 9:46

Workout: 16 miles (treadmill)

• Long run pace / 1 mi / 11:36
• Conversation pace / 2 miles / 9:34

The weather was outdoor running, but the sidewalks were not clear. Normally this would not have detered me, but running 16 miles off and on heavily trafficked roads led me back to the treadmill. Most of the upcoming week should be outdoor runs. It will be hard to leave my newly discovered running buddy, the treadmill!

Cross-Training:

• 20 minutes of Pure Barre - That was harder than I imagined!

Workout: Tempo

• Warm-up / 1 mi / 11:26
• Tempo / 2 mi / 8:52
• Conversation Pace / 1 mi / 9:34
• Tempo / 2 mi / 8:26
• Conversation Pace / 1 mi / 9:22
• Cool-down / 1 mi / 9:52

I have two races on February 16th. The first race is a 10K. My running coach is using this race to determine if I am on course with my upcoming marathon. The second race is a fun run, The Hot Chocolate 5K Race. I have raced so little over the past two years, I am experiencing a GREAT deal of trepediation.

I suppose it is good that I have a coach because I would probaby do something really stupid with my training and risk injury or talk myself out of doing the events.

Cross Training:

• 20 minutes weights

Cross Training:

• Warm-up run / 10:10
• 45 minutes spinning
• 20 minutes Pure Barre - Seroiusly! How can 20 minutes be so hard?
   

Recovery Run:

• Overall Average Pace / 9:24
• 1 mi - 9:56 / 2 mi - 9:28  / 3 mi - 9:36 / 4 mi - 9:35 / 5 mi - 9:28 / 6 mi - 9:09 / 7 mi - 9:07 / 7.68 mi - 8:50

The weather radar said it was cloudy. I ran in steady rain. On the plus side, the temperature was 45°!

Cross Training:

• 45 minutes spinning
• 20 minutes weights

Workout: Tempo (treadmill)

• Warm-up / 1 mi / 11:25
• Tempo / 1 mi / 8:46
• Tempo / 1 mi 8:39
• Conversation Pace / 1 mi / 9:37
• Tempo / 1 mi / 8:41
• Tempo / 1 mi / 8:11
• Conversation Pace / 1 mi / 9:26
• Cool-down /  1 mi / 9:58

Back on the treadmill today. Yesterday the temperature was a balmy 61° but there was torrential rains. Today the temperature is a chilly 19° but there is widespread flooding. School is closed. Too bad I had already started my workout because I missed an opportunity to sleep in a few extra hours!

Workout: Long run

• The outside temperature was 13°. If I had a short run, I'd be outside. 20+ miles is a long time to keep my fingers and toes warm. Dealing with Raynaud Phenomenon is a hassle at times.
• I ran for about 3 1/2 hours on the treadmill. Yes! It was fun! My brain accomplished and orginized so many ideas! I focused on my nutrition and hydration. I visulaized my upcoming race course and strategized over the areas where I fell apart last year. I contemplated whether I could truly retire in the next few years from teaching. I realized that my will needs to be updated to include the grandkids and I formulated a children's book idea to author.
• I ran a pace of 11:20 which was faster than the 12:35 pace that was on my training schedule. The entire run felt light and carefree.

Cross Training:

• Barre Burn

Workout: Yassos (treadmill)

• Warm-up /1 mi / 11:15
• 8 x 800 / 8:03 / with
• 90 second walk recovery / 14:00
• Cool-down / 1 mi / 10:00

Workout:

• 2 mi / 10:00 / Treadmill
• 45 minutes spinning

Workout: (treadmill)

• Recovery run / 10:33
• 20 minutes weights

Workout: (treadmill)

• Warm-up / 1 mile / 11:03
• 8 x 800 / 8:03 with
• 90 seconds walk / 14:16
• Cool-down / 1 mile / 9:44

Cross-training:

• 20 minutes weights

I actually ran this race on Saturday. I ran it six hours after the Valen Times 10K. This is significant because I never, ever, ever run in the afternoon.

Splits:

• 1 mi - 8:19 / 2 mi - 8:04 / 3 mi - 7:59 / 3.31mi - 8:12

Thoughts:

• I dressed better for this race. Fewer layers kept me feeling light even though I was very frigid. The wind kicked up. I kept thinking that with each turn the wind would be at my back, but it never happened!

Splits:

• 1 mi - 8:26 / 2 mi - 8:28 / 3 mi - 8:26 / 4 mi - 8:29 / 5 mi - 8:42/ 6 mi - 8:31

Thoughts:

• Today the outside temperature had a windchill factor of 12°. I bundled up with many, many layers, buI remained  extremely cold throughout the race. Unfortunately, the layers made me feel weighted down. Each step was heavy and labored. I was just grateful to have finished the race.

Workout: Treadmill - I tried to run outside, but it was too cold. I didn't even make it to the end of the block.

• 1 mile / Long run pace / 12:30
• 2 miles / Conversation pace / 9:30
• Repeat 4 more times

I was not in the mood to run. After each 3 miles, I told myself that I was done. Somehow I pushed to the end.

Workout: Yasso 800's (treadmill)

• Warm-up / 1 mi / 11:45
• 800's / 8:03
• 90 second walk / 13:53
• Cool-down / 1 mi / 9:48

Cross-training:

• 20 minutes weights

Workout: (treadmill)

• Recovery run / 10:00

Cross-Training:

• 20 minutes weights
• 45 minutes spinning

Workout: (treadmill)

• Yasso 800's (8:00)

Workout: (long run)

• Yes! I ran outdoors!
• 1 mi / Long Run Pace / 12:00
• 2 mi / Conversation Pace / 9:30
• Repeat over and over and over and over again

Workot: Yasso 800's

• 1 mi / Warm-up / 11:00
• 800 / 8:00
• 1:30 minute walk / 13:44
• 1.50 mi / Cool-down / 9:30

Workout:

• 20 minutes weights
• 45 minutes spinning

Workout: Recovery Run (9:47)

• Yes! I ran outside!
• Unfortunately, another year of my name not being drawn from the random selection for the NY Marathon. My neices name was drawn. It was her first time to enter and she could have cared less! Not caring will be my strategy for next year!

Workout: Speed Work (treadmill)

• Warm-up / 1 mi / 11:00
• Yasso 800's / 8:00
• Cool-down / 2 mi / 9;33

Workout: Recovery run (treadmill)

• 10:22

Workout: Long Run (10:30)

• I completed my run with an overall average pace of 10:33. I am satisfied with that finish.
• I ran outside. Another storm front is moving in so I feel that I beat Mother Nature at her own game. The temperature was probably ideal for most runners (34°). For me, it was still a tad bit cold. I ran home at mile 15 to change my clothes and grab my ski gloves. My fingers were numb and turning white.
• On the positive side, my nutrition went well. I think that I've got that aspect figured out which is awesome and one less worry!

Workout: Conversation Pace (9:30)

• Treadmill
• 20 minutes weights

Workout: Recovery Run (treadmill)

• Temperatures are back down below 0°
• 45 minutes spinning - We had a substitute instructor. Her workout fired up my quads this morning.

Workout: Recovery run (treadmill)

Workout: Conversation Pace (treadmill)

• Warm-up / 1 mi / 11:10
• CP / 6 mi / 9:33
• Cool down / 1.27 mi / 10:00

Workout: Long run (Goal pace / 10:15)

• 2 mi - 10:15 / 4 mi - 9:37 / 6 mi - 9:34 / 8 mi - 10:09 / 10 mi - 9:23 / 12 mi - 10:09 / 14 mi - 9:38 / 15 mi - 10:00 / 16 mi - 10 :18 / 17 mi - 10:05 / 18 mi - 10:14 / 19 mi - 9:47 / 20 mi - 10:20

Thoughts:

• 34° / Wind ESE 14 mph / Drizzles of rain throughout the run
• Overall, the run was a positive experience. My nutrition went well. I practiced my fast walking while drinking and eating. I had no problem getting back on track with my targeted pace.
• I dressed appropriately for the outdoor conditions. I wore different mittens which kept my fingers warmer than last week. I had a few problems with my running belt. It came loose around mile 7.  I had to stop and readjust it. I'll need to consider how to secure the straps so this does not happen on race day.
• I was a little disappointed with my final 5 miles. It felt that I was running faster than my recorded paces.  I was hoping for a stronger finish.
• I am looking forward to beginning my taper weeks!

Workout: (treadmill)

• Warm-up / 1 mi / 11:00
• CP / 4.5 mi / 9:30
• Cool-down / 1.5 mi / 9:50

Cross-Training:

• 20 minutes of weights

Cross-Training:

• Warm-up / 2.66 mi / 10:02
• 45 minutes of spinning

Workout: Recovery run (10:00 targeted pace)

• Run / 6.56 mi / 9:54
• The fresh air felt good

Workout: Conversation pace (treadmill)

• Warm-up / 1 mi / 11:00
• CP / 4.5 mi / 9:30
• Cool-down / 1.5 mi / 9:55

Cross-Training:

• 45 minutes of spinning

Workout: Long run (Goal: Run 16 miles in 2:40:00

• 16 mi / 2:38:29 / 9:52
• Splits: 2 mi - 10:13 / 4 mi - 9:27 / 6 mi - 9:28 / 8 mi - 11:06 / 10 mi - 9:44 / 12 mi - 9:51/ 14 mi - 9:33 / 16 mi - 9:42

Thoughts:

• I don't know what happened between mile 8 - 10. I don't recall struggling through those miles. Perhaps I became mindless and lost focus.
• I felt pretty disheartened when I finished. The thought of running 10 more miles seemed an impossibility today.
• My family pointed out that I prepared my body and mind to run 16 mles. My body did what it was supposed to do. I should feel satisfied.
• Also, it was a difficult week. I had 4 migraines. Those deplete me of all energy. I can't eat. I can't focus. I barely exist. I should be grateful that I was able to complete this workout.
• Here's hoping for a better week of health and tapering!

Workout: Conversation Pace (9:30)

• Warm-up / 1 mi / 10:12
• Conversation Pace / 2 mi - 9:20 / 3 mi - 9:18 / 4 mi - 8:59 / 5 mi - 9:01 / 6.03 mi - 8:53
• Cool-down / 1.49 mi / 9:26

Thoughts:

• This was the first day in over two weeks that I did not run with a pounding headache. The cool fresh air felt good on my head.
• My calves felt extremely heavy and tight. I was surprised with my pace because every stride was a struggle.

Workout:

• Warm-up / 2.56 mi / 10:33
• 45 minutes of spin class
• 30 minutes of weights

Workout: Recovery run (10:33 suggessted pace)

• Warm-up / 1 mi - 12:11
• 2 mi / 10:41
• 3 mi / 10:29
• 4 mi / 10:02
• 5 mi / 9:28
• 6 mi / 9:08
• 7 mi / 9:38

I am still running with massive headaches. I keep thinking that the fresh air and the rise in blood flow will alleviate the pain. They do not. So grateful for Spring Break.

Workout: Conversation Pace (9:30)

• Treadmill: 1 mi - 11:22  / 4.5 mi - 9:31 / 1.05 mi - 9:40
• 45 minutes of spinning
• 20 minutes of weights

Workout: 14 miles

• 2 mi - 10:32 / 4 mi - 10:17 / 6 mi - 10:28 / 8 mi - 9:50 / 10 mi - 10:19 / 12 mi - 10:04 / 14 mi - 10:19
• It was a nice, sunny day for a run. My mental and physical condition was not at its best. My legs continue to feel weighted which discourages my mental state for race day. I downloaded several podcasts about the mind and running for my drive on Friday.
   

Workout: Loosen the legs

• 1 mi - 10:34 / 2 mi - 10:18 / 3 mi -10:54 / 4 mi - 9:57 / 5 mi - 9:24

I ran in the rain this morning. I considered running on the treadmill, but the race day forecast is predicting rain. It made sense to practice in the rain. If the temperature is in the mid forties like this morning it will not be too bad. I was wet, but not really cold. I am hoping that for once the weather forecast is wrong!

Workout: Recovery Run

• 1 mi - 10:57 / 2 mi - 9:56 / 3 mi - 10:16 / 4 mi - 10:11 / 5 mi - 9:45 / 6 mi - 9:32 / 7 mi - 10:02 / 7.32 mi - 11:03

This is my final run before my race. Rain and wind are in the forecast. My coach gave me goal splits, but said if the weather is bad I'll need to adjust accordingly. I can not control the weather only myself.

Overall Average Pace: 9:36

Today was meant to be a post about my marathon race. But, endeavors often take unexpected twists and turns so no matter how much I plan and organize the actuality does not always match the intention.

I have been working with a running coach for the past 4 months. Our work together is two-fold:

1. Heal my foot-injury / Stay injury-free through cross-training and proper rest
2. Run in the Boston Marathon (I have qualified twice, but my times have not made the final cuts)

My coach contacted me yesterday. Conditions for my marathon were the following:

• 100% rain
• 15 mph winds
• Decreasing temperatures throughout the morning

We decided that this was not the race for me to qualify for Boston. I am not a quitter, but this decision really brought me peace.

As far as my run went this morning, I have three words to describe it - stink, stank, stunk! It rained the entire time. My Garmin stopped talking around mile 6. My music stopped around mile 7. My running belt slipped down my hips at least 5 or 6 times and my Cliff bar was a mushy mess of goo. Had this happened during a race, I doubt that I could have recovered.

Tomorrow is onward and forward!

Quick Run: 8:59

I was scheduled to run an afternoon 5K recovery race, but my migraines have been off the chart. I woke up with a bad headache so I thought it best to get a run in while I still felt okay. Glad I did because I was in no shape to run later in the day.
 

Cross Training:

• 20 minutes weight training
• 45 minutes spinning

Recovery Run: 9:40

Finally a no glove morning! Is April fooling me?

Cross-Training:

• 20 minutes weight training
• 45 minutes of spinning - My favorite instructor is leaving at the end of this month. Early morning spin class will only be offered once a week. I'll have to think about plan B.

Recovery run: 9:20

This was a little fast for a recovery run. I should have paid better attention to my Garmin. I was supposed to run a 10:20 pace. I think that I was excited that the early morning temperature was in the 50's. It felt so refreshing!

Run: 9:26

It was a tough week with my head. Doctor changed my migraine medication. He said that it would take about 3 weeks for me to notice any real changes. Oh, joy! On the positive side, I had my biometric screening meeting with my corporations helath coach. I scored a 99%. It's reassuring to know that all of this healthy living is paying off!

Recovery Run: 9:54

The chill is back! Spring is just a big tease!

Workout:

• Treadmill: 9:20
• 45 minutes spinning

Recovery Run: 9:50

I love when I can out run the rain! I stepped onto the porch just as the first raindrops began to fall. Booyah!

Workout:

• 3 miles: 9:20
• 45 minutes of spinning

Long Run: 9:46

• 2 mi - 10:14 / 4 mi - 10:33 / 6 mi - 9:12 / 8 mi - 9:42 / 10 mi - 9:19 / 12 mi - 8:09

The meds seem to be helping my head, but the fluctuation in the weather patterns is not helping. Looking forward to some stable weather patterns soon! I am pleased with my final 4 miles. I am also pleased that I am up to date on tracking my mileage!

Treadmill Run:

2 mi - 10:00 / 4 mi - 8:30 / .50 mi - 9:45

Cross Training:

• 20 minutes weight lifting
• 45 minutes spinning

Recovery Run: (suggested pace - 10:20)

• 1 mi - 11:27 / 2 mi - 10:26 / 3 mi - 9:53 / 4 mi - 9:50 / 5 mi - 9:29 / 6 mi - 9:50 / 7 mi - 9:48 / 7:58 mi - 8:47

Cross-training:

• 10 minutes weight-training
• 45 minutes spinning

I was scheduled to run an 8K race. The race was rescheduled to next weekend due to flooding along the trail route.

Workout: (treadmill)

• Warm-up / 1 mi / 11:00
• .50 mi (8:25)  6x / .25 (10:00)
• Cool-down / .75 mi / 9:30
   

Workout: 4 miles Conversation Pace (9:30 suggested pace)

I am entering my next speed phase to prepare for a half-marathon in four weeks.

• Warm-up / 1 mi - 10:47 / 2 mi - 9:53
• Conversation Pace / 3 mi - 9:18 / 4 mi - 9:10 / 5 mi - 8;49 / 6 mi - 9:08
• Cool-down / 7 mi - 9:46 / 7.46 mi - 9:51

Workout: Tempo Work

• .5 mi @ 10:00
• 2 mi @ 8:43
• .5 mi @ 10:00
• 2 mi @ 8:43
• .5 mi @ 10:00

I may have a groin injury. I'll stretch throughout today and see how my recovery run goes tomorrow. This is something that I have never experienced. The pain is more of an awareness that I have a muscle there.

Workout: Recovery Run (goal pace / 10:20)

• 1 mi - 10:56 / 2 mi - 10:17 / 3 mi - 10:57 / 4 mi - 9:55 / 5 mi - 9:47 / 6 mi - 9:27 / 6.31 - 8:34
• I took Advil prior to the run. My groin pain is very noticeable this morning. I did a lot of stretching before heading out this morning in the rain.

Tour De Trails 8K / 3rd Overall Female

It was a miracle that I made it to this event. I just currently do not want to race. On my way home from work last evening, I noticed that a section of the People's Trail was submerged under water. My initial thought was, "Hallujah! The race will be canceled for a second week in a row!" To my disappointment, there was no cancellation notice this morning.

I literally willed myself to the race and to the starting line. Once the race began, I got into an easy rhythm with my pace. My self-talk was positive. I encouraged other runners along the race course. I felt strong at the finish line. Whatever forboding I was anticipating, it just did not happen. I'll need to remind myself of that for my next race in four weeks.

Splits:

1 mi - 8:42 / 2 mi - 8:26 / 3 mi - 8:24 / 4 mi - 8:23 / 5 mi - 8:23

Workout: Long Run (12 miles)

• 1 mi - LR- 12:00 / 2 mi - CP - 9:30 / 1 mi - LR / 2 mi - CP / 1 mi - LR / 2 mi - CR / 1 mi - LR / 2 mi - CR
• Splits / 2 mi - 9:34 / 4 mi - 9:53 / 6 mi - 9:32 / 8 mi - 10:27 / 10 mi - 10:12 / 12:02 mi - 9:42 / Cooldown - .44 mi - 10:21

Lesson to be Learned:

• Whatever issue I had with my groin seems to be gone. I had zero pain yesterday and today. I am still stretching and will continue to keep that as part of my pre and post running routine.
• My legs felt strong following yesterday's race! It also felt nice to be running on a Sunday morning. The time alone really helps me get my week focused.
• This routine appears to be a part of my training plan for the next few weeks. I'll need to make sure that I keep saving each segment of the workout. I don't really know how closely I stayed to that 9:30 pace during the 2 mile stretches.
• It was a windy, chilly morning. Where is Spring?

Workout: 4 miles Conversation Pace (9:30)

• Warm-up - 10:40 / 1 mi - 9:34 / 2 mi - 10:34 / 3 mi - 9:28 / 4 mi - 8:47
• This was a hard workout. My legs were tired from Saturday's race and Sunday's long run. I really had to push myself. I'm not sure why that 2nd mile of my conversation pace was so slow, but I was just grateful to have gotten the workout completed.

Workout:

• 45 minutes spinning
• I should have lifted weights. Maybe I'll get it in this afternoon after work.

Workout: Speed Work 2 (treadmill)

• Warm-up / 1 mi / 10:30
• 2 mi / 8:35
• 1 mi / 10:00
• 2 mi / 8:25
• Cool-down / .35 / 10:00

Workout:

• 45 minutes of spinning
• We had a new instructor. She has a very different style. I did not necessarily enjoy the class, but am extremely grateful that someone risen to take the 5;30 AM class. Too bad the days are changing to Monday and Friday. I'll have to juggle my running days.

Workout: Recovery run (10:00)

I ran on the treadmill since it was thundering and lightning. It was a good, easy pace, but it was hot, hot, hot in the gym!

Workout: Long run

• LR Pace / 1.03 mi / 11:02
• CP Pace / 3.02 mi / 9:28
• LR Pace / 1.02 mi / 11:09
• CP Pace / 4.02 mi / 9:35
• LR Pace / 1.02 mi / 10:52
• CP Pace / 4.02 mi / 9:37
• LR Pace / 1.19 mi / 10:07

Thoughts:

• The temperature was pleasant, mid-50's. It rained for the final 5 miles, but I was already wet from sweat so it was a non issue.
• My mental health really needed this workout. State testing has begun. I am not sure why six and seven year olds require state testing, but here I am standarize testing them for the third time this year.
• I do my best to keep it light and low key. But, their little legs shake. Their hands flutter in the air as they try to read that next difficult word or passage. Their eyes plead for respite. It breaks my heart. Education is a mess in the United States. It doesn't need to be this way, but as long as we have politicians leading the charge there is little hope for real, impactful change.
• Over the past three years, I have heavily researched the educational reforms in the Scandinavian countries. I've adopted many of their educational philosophies of outdoor learning, collaboration through STEAM lessons, principles of self-regulation, and the creation of an environment of community. I know that my learners experience a great year of learning. It's a small start to perhaps a bigger change.

Workout: 4 miles at Conversation Pace (9:30)

• 1 mi - 9:39 / 2 mi - 9:42 / 3 mi - 9:05 / 4 mi 8:47
• Overall Pace: 9:18

Cross-Training:

• 45 minutes spinning
• 20 minutes weight training

Tempo Work

• Warm-up / 1 mi /11:01
• Tempo / 2 mi / 8:35
• 1 mi / 10:00
• Tempo / 2 mi / 8:35
• Cool-down / 1 mi / 10:00

Recovery Run: 10:05

1 mi - 10:43 / 2 mi - 10:03 / 3 mi - 10:44 / 4 mi - 9:42 / 5 mi - 9:41 / 6 mi - 9:43 / 6:60 mi - 9:56

I wish that I felt more like running today because the morning conditions were perfect.

Workout: Recovery Run

I ran with my son this morning which is always a lot of fun. He is trying to get back into the running world. We are doing a 10K at the end of June in Indy. With Mother's Day around the corner, he gave me a new running belt which is totally sleek and form fitting. I tried it out this morning. I rocked it!

I ran a mile this afternoon with my Girls on the Run group. Running with 3rd - 6th graders is an adventure in patience. No matter how many times we talk about running strategies, they ALWAYS start at full-throttle. Our t-shirts should say, 6 second runners. That's all we've got!

Cross-Training:

• 45 minutes of spinning

Speed Long Run:

• 1 mi / Recovery pace / 10:35
• 3 mi / Conversation pace / 9:25
• 3 mi / Conversation pace / 9:26
• 1 mi / Recovery pace / 10:27
• 2 mi / Conversation pace / 9:19
• 1 mi / Converaton pace / 9:10

This was a solid workout. I am pleased that my pacing is more consistent. I really did not want to run this morning so it was nice  to perform well in spite of myself.

Recovery Run: 9:45

• 1 mi - 10:58 / 2 mi - 10:06 / 3 mi - 10;14 / 4 mi - 9:38 / 5 mi - 9:04 / 6 mi - 8:43
• The rain held off for my run, so it was just a cool, crisp morning. I had a lot on my mind. Running always clears the muddle of my thoughts.
• I have a viewing this afternoon of two of my former first grade students. It is so sad for these young girls as their adopted mother passed away this week. Life can be so cruel at times. I pray that another family member will take these girls in and love them as dearly as their adopted mother.

Cross-Training:

• 45 minutes spinning

Girls on the Run:

• 1 mi with my girls - Boy is it difficult to get these chatty girls to run!

Workout: Recovery Run (9:54)

• 1 mi - 11:04 / 2 mi - 10:06 / 3 mi - 10:06 / 4 mi - 9:44 / 5 mi - 9:22 / 6 mi - 9:07 / 6: 47 mi  - 8:45

Workout: 5K with my Girls on the Run group

This was a hot, hot, hot race this morning. Temperature at start time was 75°. My running coach advised me to run a 9:30 pace  so I knew that I would not be attempting a PR. Except for the final mile, I was happy with my results. I need to figure out how to run a course tight so I am not running extra mileage.

These were my splits according to my Garmin:

• 2 mi - 9:04 / 4 mi - 8:56 / 6 mi - 8:59 / 8 mi - 9:15 / 10 mi - 9:38  / 12 mi - 9:30 / 13:38 mi - 9:50

I am still awaiting for the official race results for my time and overall place.

Cross-Training:

• 45 minutes of spinning

Workout: Recovery Run (suggested pace - 10:30)

• 1 mi - 10:49 / 2 mi - 10:04 / 3 mi - 9:51 / 4 mi - 9:42 / 5 mi - 9:29 / 6 mi - 8:21
• Average Overall Pace - 9:42

Workout: Recovery Run (suggested pace 10:30)

• 1 mi - 10:57 / 2 mi - 10:42 / 3 mi - 10:17 / 4 mi - 9:13 / 5 mi - 9:05 / 6 mi - 8;29
• Overall Average Pace - 9:48

Workout: Got it done this morning

• 1 mi - 11:24 (I've had some right quad tightness this week. It's taken a few miles to work it out) / 2 mi - 10:26 / 3 mi - 10:12 / 4 mi - 9;57 / 5 mi - 9:29 / 5.88 mi - 9:06
• Recovery runs are growing on me. I enjoyed  the star-filled sky.

Workout: Long Run (suggested pace - 12:33)

• 2 mi - 10:24 / 4 mi - 10:08 / 6 mi - 9:48 / 8 mi - 9:28 / 10 mi - 9:14 / 12 mi - 9:21
• This was a hot morning. I left the house at 5:30, but the temperature was already at 71°.
• My suggested pace seemed impossibly slow. I thought, with the heat and himidity, I would just run whatever pace my body set for itself. I was pleased with the results. I felt comfortable and relaxed the entire time.
• I have aother half-marathon in two weeks so training in the heat is helpful. It's been such a cool Spring that last weeks heat wave really threw me off my race pace. Hopefully, at this upcoming race, I'll see improved results.

Workout: Recovery Run (suggested pace - 10:30)

• 1 mi - 10:52 / 2 mi - 10:05 / 3 mi - 9:50 / 4 mi - 9:21 / 4.21 mi - 7:54
• I got out of the house a little bit later, but I don't think that it would have mattered in terms of morning coolness. It is just hot and humid!

Workout: Recovery Run

• Slow and easy this Memorial Day morning. I ran around my town's various war memorial's. It was somber seeing all of the American flags and flowers lined along the walk ways and gravestones. The stillness of the early morning gave me time to reflect on those who died during military service. I am much appreciative of their sacrifice, but realize that I know little about true sacrifice.
• 1 mi - 10:34 / 2 mi - 9:51 / 3 mi - 10:23 / 4 mi - 9:40 / 5 mi - 9:33 / 6 mi - 9:27 / 7 mi - 9:34 / 7.98 mi  - 8:58

Recovery Run:

• 1 mi - 10:47 / 2 mi - 9:52 / 3 mi - 9:28 / 4 mi - 9:28 / 5 mi - 9:16 / 6 mi - 8:19
• It was a hot, early morning run, but it felt great. I manged to beat the thunderstorms that rolled in shortly after I returned home. I always love when I beat a storm!

Workout: Recovery run

• 1 mi - 10:58 / 2 mi - 9:55 / 3 mi - 9:35 / 4 mi - 9:13 / 4.38 mi - 8:26
• Glad that I could get in a short run before my final day of school before summer break. I'll miss this group of learners.

Long run with an easy pace: 10:07

• 2 mi - 10:41 / 4 mi - 10:22 / 6 mi - 9:51 / 8 mi - 9:59 / 10 mi - 10:07 / 12 mi - 10:08 / 14 mi - 9:38
• I like starting my runs long before dawn. I constantly gaze at the stars and am reminded of my smallness in relation to the universe. The pace, hustle, and bigness of which I often choose to live my life comes into stark perspective at these moments. Jesus' entire life was small - his entrance into the world through a manger, his vocation as a carpenter, his death on a lonely cross, even his private resurrection from an empty tomb - all declared his humility and acknowledgement of purposes that far outreached his earthly body. Small is how I wish to approach God, others, and myself. My 14 miles was time well spent,

Recovery Run:

My son stopped by the house this morning. We ran the neighborhoods. We got lost in our conversation which meant we lost track of our pacing. It was a nice way to start the day.

Workout: Tempo

• 1 mi - 10:00 / 2 mi - 8:57 / 3 mi - 10:00 / 4 mi - 8:57 / 5 mi - 9:57 / 6 mi - 8:57 / 6.67 mi - 10:00

Long Run: Recovery pace (10:29)

• 2 mi - 11:40 / 4 mi - 10:27 / 6 mi - 10:06 / 8 mi - 10:13 / 10 mi - 10:41 / 12 mi - 11:04 / 14 mi - 10:12 / 16 mi - 9:32
• It was a nice, cool morning for a long run. Rain is in the forecast for the next two days so it felt good to bump this run earlier in the week. This is one of the many perks of being on summer break.

Recovery Run: 10:20

I am experiecing a lot of inner abductor discomfort. I took aleve before running again. It helped. I'll take the next few days off to see if rest and streching will relieve whatever is going on with my thigh.

Recovery Run: 10:01

• I have exercises now that target my Psoas muscle. Hopefully this will provide the healing that I require to address the pain before it becomes more than a nuisance.
• 1 mi - 11:11 (that first mile is so painful) 2 mi - 10:20 / 3 mi - 10:00 / 4 mi - 9:34 / 5: 09 - 9:03
• No more running until my race on Sunday. Rain is in the forecast.

Overall Average Pace: 9:07

Splits:

• 2 mi - 8:45 / 4 mi - 9:18 / 6 mi - 9:15 / 8 mi - 9:07 / 10 mi - 9:20 / 12 mi - 8:59 / 13.3 mi - 8:50

Thoughts:

I'll start with the positives because the fam says that I focus on my disapointments too much. I appreciate their honesty.

• This was the first time that I did this race. The course was beautiful! I loved running through the city. There was so much variety for the eyes and ears to observe and hear. The course took me on streets, bike paths, steel bridges, and brick paths. I enjoyed the assortment of textures for my feet to experience as I ran. The bridges were slick due to the steady rain, but they were fairly short. The last four miles or so were along the river canal. That was absolutely picturesque.
• The medal is HUGE. It represents everything powerful, strong, and invincible that the race promotes about females. I felt that way finishing this race in the rain today.
• Cake! Yes! Cake at the finish line! Who does that? Sign me up for next year!

I have only one not so positive moment which is pretty good for me!

• Race pacer - I put myself with the 2 hour pacer. I assumed that this would keep me close to my goal finish of just under 2 hours. The first 2 miles were incredibly fast for a 9:10 pace. I ran an 8:45. I could barely see the pacer. I knew that my current recovery training had not prepared me to sustain this type of pacing so I had to slow down. My thought was to keep the pacer in my view at all times and just hope that I could stay close enough to have a strong finish. By mile 10, I saw her on the other side of the river canal. She was now running alone and had almost caught up to the 1:50:00 pacer. I do not know why this upset me so much, but it did. I pretty much gave up at this juncture of the race. Fortunately at mile 12, I stopped my pity party and kicked my pace into high gear. I passed runner after runner until I got to the finish line. I achieved my goal by the hair of my chinny, chin chin!

Workout: Conversation Pace (9:30)

• 2 mi / Warm-up / 10:20
• 4 mi / CP / 9:12 @ 1 mi - 9:32 / 2 mi - 9:07 / 3 mi - 9:16 / 4 mi - 8:56

I wasn't sure how my legs would feel following my half-marathon race yesterday. I had some Psoas muscle soreness at the get-go, but it worked itself out during my warm-up miles. I should have stayed closer to my CP for the first 3 miles to stay true to my training regimen. Practicing pushing through the final mile is something that I am finding of value.

Workout: Speed work (treadmill)

• 12 x 400/400 recovery
• Paces - 8:07 / 9:40

It was a struggle to head out the door. I am presenting at a conference today. My brain is scattered with all of my ideas. I finally decided that a run would settle my nerves and organize my thoughts.

I had a lot of pain for the first 2 - 3 miles in the psoas muscle area. I took 2 Aleve, but probably did not do enough pre-stretching.

Long run

• This was an incredibly difficult workout. I had zero skippy in my zippy. No matter how much I tried to push my speed, I was just slow. It was beyond frustrating. I can't even blame the summer heat. It was a refreshing 50° early morning chill!
• I've got the grands all weekend so no more running workouts until Monday. I'll definitely be running just a different type of running!

Workout: Recovery Run (10:20)

Overall Average Pace: 10:00

Splits: 1 mi - 11:40 / 2 mi - 10:26 / 9:58 - 3 mi - 9;58 / 4 mi - 10:07 / 5 mi - 9:28 / 6 mi - 9:32 / 7 mi - 8:58

Workout: Conversation Pace (9:30)

• Overall Average Pace: 9:29
• Splits: 1 mi - 10:44 / 2 mi - 9:36 / 3 mi - 9:20 / 4 mi - 9:02 / 5 mi - 9:05 / 6 mi - 9:10
• Thoughts: I just returned from a relaxing but gluttonous Maine vacation. Our coastline rental on Harpswell was everything we had hoped for and then some. We read, hiked, sailed, shopped, and ate fresh seafood.
• I did ZERO running. I'd like to say that my run felt GREAT today, but it did not. I've got A LOT of work ahead of me. On the plus side, I feel refreshed mentally!

Race: Indiana Sports Corp Indy Ultimate

I ran today's event with my son. We completed the race four years ago during its inagural year. We really enjoyed it, but just never returned. First year attendees were encouraged to return this year with a significantly reduced race fee so my son and I said, "Let's do it!"

The course was red flagged by our start time of 8:30 AM due to the heat index. I felt fine throughout the course, but my son experienced some heat issues. It was good that the race promoters set up additional water and cooling stations.

The race was totally different from our first year. The staggered start was much better. We were released with about 50 runners which meant zero congestion. We also ran a longer distance to each fitness obstacle which also lessened congestion. I never had to stand in a line to start my obstacle and/or strength work.

Running through the city of Indianapolis was hands down a sight to behold. The canals glistened in the sun. The monuments begged me to linger a little longer with my gaze. The sky scrapers shaded my steps. The police officers cheered my efforts.

I experienced the rare opportunities of running the bases at Victory Field, kicking a field goal at Lucas Oil Stadium, hugging the NCAA Men's Basketball Trophy at the NCAA Hall of Champions, and kissing the bricks of the Indianapolis Speedway. What a great city!

Workout: Long run

This run went from hot to hotter then to hottest. I had to call it quits at 12 3/4 miles. I was scheduled to run 14, but I depleted my liquids and my pace was rapidly languishing. I'll need to start much earlier tomorrow.

Recovery Run: (suggested pace - 10:30)

• 1 mi - 10:32 / 2 mi - 10:03 / 3 mi - 9:44 / 4 mi - 9:35 / 5 mi - 8:44 / 6 mi - 9:14

Speed Work: 6 x 800 w/ 400 recovery / Treadmill / I hate that I love running on the treadmill, but I really enjoy it!

• Paces - 8:12 / 10:00
• 1 mile warm-up / 10:20
• 1 mile cool-down / Hills / 10:00

Cross-Training:

• Free weights
• Pilates

Workout: Recovery Run (recommended pace - 10:30)

• 1 mi - 10:51 / 2mi - 10:28 / 3 mi - 9:49 / 4 mi - 9:13 / 5 mi - 9:32 / 6 mi  - 9:25 / 7.22 mi - 9:16

Cross-training:

• Cycle - 12 miles on my racing bike / I didn't spin or ride my bike once during the month of June. It amazes me how hectic life becomes with seemingly nothingness. I have no concrete idea of how the month got away from me! Ugh!

Workout: Tempo Run (treadmill)

• Warm-up - 11:10
• Tempo Run - 8:41
• Cool-down - 9:30

It felt good to run in an air-conditioned building. It is so dog-gone HOT even at 5:30 AM!

Cross-Training:

• 30 minutes free weights

Workout: Long run (suggested pace: 12:10)

• 2 mi -11:27 / 4 mi - 10:24 / 6 mi - 10:32 / 8 mi - 10:34 / 10 mi - 11:40 / 12 mi - 9:45 / 14 mi - 10:30 / 16.11 - 10:00

Another hot, hot, hot morning. At mile 13, I had to run in the local grocer to refill my water bottle. It was really difficult to regain my pace which was unfortunate because I had really hit a good stride. I just knew that I'd never make it home without liquid.

Recovery Run: (recommended pace 10:20)

Overall Average Pace: 10:06

There was absolutely nothing in my legs. I was scheduled for 5 miles, but manged to eek out the 3.

Workout: Long run (suggested pace (12:10)

• 2 mi - 11:02 / 4 mi - 10:28 / 6 mi - 10:23 / 8 mi - 10:37 / 10 mi - 10:32 / 12 mi - 10:31 / 13:07 mi  - 11:53 /  14 mi - 11:03 / 15 mi - 10:28 / 16 mi - 10:58 / 17 mi - 10:26 / 18 mi - 10:26

Cross-training:

• 15 mile bike ride

Recovery run: Suggested pace (10:20)

• Overall Average Pace: 10:07
• 1 mi - 11:40 / 2 mi - 9:52 / 3 mi - 10:00 / 4 mi - 9:20 / 5 mi - 9:47 5.37 mi - 9:49
• I am languishing in the heat and humidity

Speed Work:

• Warm-up / 1 mi / 11:10
• 400-800-1200-1600-1200-800-400 w/400 recovery between each
• Speed pace - 8:13 / Recovery pace - 10:00
• Cool-down / 1 mi / 10:30

Cross-training:

• Weights - 30 minutes
• Road bike - 15 miles

Splits:

• 1 mi - 9:25 / 2 mi - 8:03 / 3 mi - 8:21 / 3.28 mi - 7:58
• I am not sure what happened with that first mile, but I was glad that I was able to kick my pace to a faster a tempo for the remainder of the race.
• Running at midnight is certainly not my cup of tea. I was incredibly tired at the start line.  Then, it took forever to fall asleep once I returned home. I had another 5K race in 8 hours.

Splits:

• 1 mi - 8:01 / 2 mi - 8:00 / 3 mi - 7:48 / 3.16 mi - 7:40
• This was a moderately hilly course. My legs were sore from my midnight race. 8 hours between races is not much of a recovery time.
• This might be a PR, but I'll have to go back and check.

Workout: Easy Run

Splits:

• 1 mi - 10:46 / 2 mi - 10:05 / 3 mi - 9:41 / 4 mi - 9:33 / 5 mi - 9:23 / 6 mi - 8:55
• Glad that I left the house early. I could feel the temperature rising with each mile. I really needed to run a cool-down mile, but I ran out of time. I guess that I did not leave the house early enough. Sunday mornings are lazy like that.

Easy Run: (suggested pace - 10:20)

• 2 mi - 10:05 / 4 mi - 9:50 / 6 mi - 9:45 / 8 mi - 10:06 / 10 mi - 10:05
• Cool-down / Walk
   

Workout: Speed work (3 x 1600 w 600 recovery)

• 1 mile / Warm-up / 11:10
• 1600 / 8:19
• 600 / 10:00 /1 mile
• 1 mile / Cool-down / 10:30 / Hills

Cross Training:

• 30 minutes of weights

Easy Run: Marathon Pace (9:30)

• 6 mi /9:32
• 1.77 mi / Cool-down / 9:43

Cross-training:

• 15 mi bike ride

Workout: Tempo run (treadmill)

• 1 mi / Warm-up / 11:20
• 5 mi / Tempo / 8:43
   

Long Run: Easy Pace (10:56)

• 2 mi - 11;30 / 4 mi - 10:58 / 6 mi - 11:01 / 8 mi - 11:08 / 10 mi - 10:58 / 12 mi - 10:56 / 14 mi - 10:34 / 15 mi - 10:15
• I started my run at 5 AM. It was 77°. At mile 15, it was 90°. I ran out of hydration so I had made my way back home any way. I decided to complete the final 5 miles on the treadmill.
• 5 mi - 10:30

Workout: Long Run (suggested pace - 11:30)

• 2 mi - 11:30 / 4 mi - 10:55 / 6 mi - 11:01 / 8 mi - 11:08 / 10 mi - 10:58 / 12 mi - 10:58 / 14 mi - 10:34 / 15.01 mi - 10:15
• Treadmill / 5 mi - 10:00
• When I started my run at 5 AM, the temperature was a balmy 75°. By the time I ran 15 miles, the thermostat had risen to 90°. I decided to run the final 5 at home on the treadmill.

Workout: Recovery run

• 1 mi - 10:52 / 2 mi - 9:46 / 3 mi - 10:03 / 4 mi - 9:22 / 5 mi - 9:33 / 6 mi - 9:27

Speed Work: (treadmill)

• 6 x 800 w 400 recovery
• Warm-up / 1 mi / 11:17
• 800's / 8:13
• 400's / 10:00
• Cool-down / Hills / 9:49

Cross-training:

• 30 minutes weight training

Workout: Tempo run (treadmill)

• Warm-up / 1.25 mi / 11:45
• Tempo / 8:41
• Cool-down / Hills / 9:50

Cross-training:

• 30 minutes weight training

I finished as Top Runner Overall Female! This was also a PR for me! My pace per mile was 7:41.

This course is not a favorite for me. We run through Mill Race Park. The start of the race is highly congested. We zig and zag on the People's Trail. There is a lot of bumping and slow pacing for the first mile. My first mile was around 10:00. I knew that I was really going to have to kick my speed into high gear if I was going to have a decent finish time. I'm glad that I chose to run the 10K so I had time to make up the difference  since both races started at the same time.

Workout: Long Run

• Warm-up / 2 mi / 10:49
• Conversation Pace / 3 mi / 9:40
• Recovery Pace / 1 mi / 10:44
• Conversation Pace/ 3 mi / 9:40
• Marathon Pace / 2 mi / 9:32

I fell off the wagon for a few days. I slept through my alarm two days in a row. It must be the impending doom of summer vacation coming to an end. I head back to the classroom on Monday. I always love my students, but the other stuff is pretty senseless.

Workout: Recovery run

• 1 mi - 10:41 / 2 mi - 9:46 / 3 mi - 10:14 / 4 mi - 9:25 / 5 mi - 9:27 / 6 mi - 9:27 / 7 mi - 10:15 / 8 .02 mi - 9:12

I am on the struggle bus this week. Zero motivation. Perhaps my body just wants to take it easy with school just around the corner. This is my final weekend of freedom! I really am a tad bit depressed.

Workout: Long run

• 5 mi - 11:07 / 10 mi - 11:28 / 15 mi - 11:07 / 20 mi - 11:01

I got out early so I had cooler temperatures the entire run. My pace remained consistently easy. Overall, it was an easy run.

Recovery Run: 9:59

• 1 mi - 11:36 / 2 mi - 10:50 / 3 mi - 9:52 / 4 mi - 9:39 / 5 mi - 9:35 / 6 mi - 9:34 / 7 mi - 9:44 / 8 mi - 9:10

 I felt that I was running faster, but alas that was not the case. It did not matter since it was a recovery run. I was just surprised. Funny how your mind and body don't always sync.

Workout: Speed work (treadmill)

• Warm-up / 1 mi / 11:11
• 3 x 1600 / 8:19
• w 600 recovery / 10:00
• Cool-down / 1 mi / 9:40 / Hill program

Cross-training:

• 30 minutes weights

Cross-training:

• 30 minutes of weights
• I thought that there was spinning early this morning, but I got my dates incorrect. Lesson learned to always bring my running shoes. I could have gone for a quick run from the health club. Unfortunately, I only had my spinning shoes.
   

Workout: Tempo Run (treadmill)

• Warm-up / 1 mi / 11:21
• 2 mi / 9:35
• 3 mi / 9:22
• 4 mi / 9:13
• 5 mi / 9:05
• 6 mi / 8:57
• 7 mi / 8:49
• 8 mi / 8:41

Workout: Recovery Run

Recovery Run:

Long run: Slow, easy pace

• 2 mi - 10:45 / 4 mi - 10:28 / 6 mi - 10:49 / 8 mi - 11:25 / 10 mi - 11:16 / 12 mi - 10;37 / 14 mi - 11:34 / 16 mi -11:28 / 18 mi - 10:48 / 20 mi - 10:35

This 20 mile was easier than last week. Mentally, I was all in for the entire time. My olegs are tired, but its probably because I've been on them since I finished my workout. No rest for me on this first weekend of being back at school.

I realy need to begin increasing my weekly mileage. I may have to complete two a day running workouts. I just can not safely squeeze in any more early morning miles. Leaving the house at 4:30 AM makes me uncomfortable.

Recovery Run: Recommended pace (10:20)

• Warm-up / 1 mi / 11:09
• 6 mi / 9:58

I thought that I would be sore from my long run yesterday, but my legs felt fine. I was pleasantly pleased!

Workout: Strength (treadmill)

• Warm-up / 1 mi / 11:10
• Strength / 4 x 1.5 mi / 8:34
• with 800 recovery / 10:00

Now that I am back at work these long workouts are so hard to squeeze in during the early morning hours. I had to throw my hair in a quick bun to make it on time. I'll need to start packing a workout bag so I'll swing by the health club after work to lift weights. Once I step in the house, I just can't bring myself to leave again.

Workout: Recovery Run

• 1 mi - 12:21 (WHAT?) / 2 mi - 11:08 / 3 mi - 10:23  / 4 mi - 10:21 / 5 mi - 9:51 / 6 mi - 9:44 / 6:73 - 9:08

This was an awful run! I felt like I was running so smooth, but everytime I heard my pace I thought, "What the heck?" No matter how hard I pushed to achieve my recovery pace, I'll I got was nothing! Ugh!

Workout: Tempo Run (treadmill)

• Warm-up / 1 mi / 11:10
• 2 mi / 9:34
• 3 mi / 9:22
• 4 mi / 9:13
• 5 mi / 9:05
• 6 mi / 8:57
• 7 mi / 8:49

I needed to run one more mile, but I ran out of time.

Overall Average Pace: 8:18

5K races are just not my race. I am just grateful to have finished in the top ten female finishers. My stride work really helped me at the end of the race to overtake several runners at the finish line.

Long Run: (recommended pace - 12:30)

• 2 mi - 10:56 / 4 mi - 10:23 / 6 mi - 10:55 / 8 mi - 11:12 / 10 mi - 11:12 / 12 mi - 11:46 / 14 mi - 11:11 / 15 mi - 11:27
• 16 mi / ?
• 17 mi - 11:23 / 18 mi - 10:44 / 19 mi - 11:32 / 20 mi - 10:48

I wore my hydration back pack hoping that I would not run out of fluids, but I misjudged my fluid intake. By mile 16, my pack was empty. I stopped at the hospital to get a drink of water. This helped me make it home with little difficulty.

I had a shingles shot yesterday. Pumping my arm while running was pretty painful. Fortunately, I was running at a stand still for this workout so I managed to hold off the majority of the pain.

Workout: Recovery Run (suggested pace - 10:20)

• Overall Average Pace: 10:16

Cross-training:

• 18 mile bike ride

My district is currently in contract negotions. It is not going well. Our union has asked us to arrive and leave at our contractual paid hours starting today. It was very odd to leave excatly at 3:15. With that added time, I was able to ride my bike this afternoon! The ride felt great and I really needed to start extra workouts into my training cycle.

Workout: Strength (Treadmill)

Warm-up / 1 mi / 11:10

3 x 2 mi / 8:41 w 800 recovery / 9:49

Recovery Run:

• Warm-up / 1 mi / 11:58
• 2 mi - 10:15 / 3 mi - 9:33 / 4 mi - 9:39 / 5 mi - 9:38 / 6 mi - 9:17
• Cool-down / 7 mi / 9:38

Cross-Training:

• 10 minutes weight training
• 12 mile bike ride

Tempo Run: Treadmill

• Warm-up / 1 mi / 10:59
• 2 mi / 9:22
• 3 mi / 9:15
• 4 mi / 9:05
• 5 mi / 8:57
• 6 mi / 8:49
• 7 mi / 8:41
• 8 mi / 8:34
• Cool-down /  9 mi / 9:40

Workout: Recovery Run

• Overall Average Pace: 9:48

I updated the Map My Run app this morning. When I did that, I lost all of my data for today's run and the year. I know it is insignificant, but I am slightly irritated. I dislike the constant manipulation of taking away inorder to get more from something or someone. I REALLY have zero intention now of purchasing the app. I'm know that the app is down to bare bones, but I'll stand my ground and remain free.

Workout: Interval Long Run

• Long Run Slow A / Recommended Pace: 11:10 / Overall Avareage Pace: 10:12 / 5.02 mi
• Long Run Slow B / Recommended Pace: 12:30 / Overall Average Pace: 11:20 / 10.02 mi
• Long Run Slow A / Overall Average Pace: 10:52 / 15.03 mi (My pace fell off because I became distracted by the Exhibit Columbus 2019 tour. The architecture exhibits were breathtaking.
• Long Run Slow B / Overall Average Pace: 9:45 / 16 mi - 11:12 / 17 mi - 9:28 / 18 mi - 8:37   I'm glad that I decided to run hard for the final 2 miles. It's good to know that mentally and physically I have the capacity to push myself when my body doesnot feel strong.

I really liked this workout. It broke the monotony of a long run.. If I do it again, it seems that my slower mileage should begin the run so I would flip the order.

Workout: Recovery Run

• 1 mi - 10:50 / 2 mi - 9:58 / 3 mi - 10:18 / 4 mi - 9:47 / 5 mi - 9:30 / 6 mi - 9:43 / 7 mi - 9:24

Workout: Speed (treadmill)

• 2 x 3 mi w 1 mi recovery
• Warm-up / 1 mi / 11:05
• Speed / 3 mi / 8:37
• Recovery / 1 mi / 9:41
• Speed / 3 mi / 8:19
• Recovery / Hill / 1 mi / 9:37

The gym was hot, hot, hot. I thought I was slip, sliding away on the treadmill this morning!

Workout: Recovery Run

• 1 mi - 11:33 / 2 mi - 9;58 / 3 mi - 10:26 / 4 mi - 9:59 / 5 mi - 9:19 / 6 mi - 9:19 / 7 mi - 9:36 / 8 mi - 9:31

Workout: Conversation Pace

• Overall Average Pace: 9:31

Workout: Long run (suggested pace 12:10) / Overall Average Pace: 10:42

• 5 mi - 11:00
• 10 mi - 10:01
• 15 mi - 11:30
• 20:02 mi - 10:18
• .50 mi - Cool-down

I really enjoyed last weeks workout of running slow / fast / slow / fast , etc. so  I did it again this weekend. My goal was to run about 1 minute faster than my suggested long pace which I was easily able to perform today. The weather certainly cooperated as it remained in the low 70's with a slight breeze and moderate humidity. I am confident that I could have mentally and physically pushed out a few more miles.

I attempted to run some of the marathon course from memory, but in typical fashion I found myself lost throughout the neighborhoods. I observed some lovely homes and realized that the soccer season has begun in full force. Perhaps with only four weeks until the marathon the road crews will begin marking the streets for the race!

Workout: Recovery run (suggested pace - 10:20)

• Overall Average Pace: 10:08
• 1 mi - 10:36 / 2 mi - 9:55 / 3 mi - 10:51 / 4 mi - 9:50 / 5 mi - 9:50 / 6 mi - 10:27 / 7 mi - 10:28 / 8 mi - 10:28 / 9 mi - 9:34
• This was a hard, hard, hard run. My legs were incredibly tired from yesterday's long run. Fall allergies have begun so my entire face was a mess!

Workout: Recovery run

• Overall Average Pace: 10:41
• This run was slower than intended, but I am happy that I actually ran! My calves were really sore. I nearly headed home after about a half-mile. Glad that I stuck it out because the soreness subsided and I felt pretty relaxed and comfortable.

Workout: Speedwork (treadmill)

• Warm-up / 1 mi / 11:25
• 3 x 2 mi / 8:27 / 8:19 / 8:12
• Recovery / 800 / 9:49
• Cool-down / .61 mi / 9:30

Workout: Recvoery Run

• Overall Average Pace: 10:05
• 15 mile bike ride

Workout: Tempo Run (treadmill)

This workout took everything that I had this morning. I felt very unmotivated and am starting to feel burned out. I should have run 9 miles, but was amazed that I completed 8 miles.

• Warm-up / 1 mi / 10:45
• 2 mi / 9;34
• 3 mi / 9:22
• 4 mi / 9:13
• 5 mi / 9:07
• 6 mi / 8:57
• 7 mi / 8:49
• 8 mi / 8:38

Long Run: (suggested pace - 12:30)

• 2 mi - 10:47 / 4 mi - 10:07 / 6 mi - 10:40 / 8 mi - 10:44 / 10 mi - 10:27 / 12 mi - 10:37 / 14 mi - 10:00 / 16 mi - 9:40
• Overall Average Pace: 10:24

This was an easy long run. I felt strong and light on my feet. I was about 6 minutes slower than I would have liked to be at 16 miles, but I was not really pushing myself this morning.

Around mile 14, I noticed flashing crosswalk lights going off in the distance. They seemed to be flashing for a long time. As I approached, I noticed a young boy waiting at the crosswalk, but vehicles were not stopping to let him cross the intersection. This really irritated me. I sped up to the light and hit the button to activate the flashing lights once again. I told the boy that I would assist him across the intersection. He took my hand. I put my hand out to the vehicles and together we crossed the street. He thanked me and I apologized to him for all of the drivers that disrespected him and the rules of the road. I just don't understand rudeness, but especially when it is done to a young child.

Workout: Long Run (suggested pace - 12:30)

• 6.02 mi / 9:47
• 5.03 mi / 9:57
• 2 mi / 9:28
• Cool-down / .26 mi / 10:08

I  pushed a little harder this morning since I ran 16 miles yesterday. I wanted to see what I could do with tired legs.

Conversation Pace: 9:30

• Warm-up / 2 mi / 10:20
• 6 mi / 9:35

I was a little off my goal. I had some breathing issues with it being hayfever season. I don't know if that slowed my pace, but it certainly was a noticeable nuisance. I was grateful to have worn a longsleeve t-shirt.

Workout: Conversation Pace (9:30)

• Warm-up / 2 mi / 10:20
• 3 mi - 9:48 / 4 mi - 9:13 / 5 mi - 9:18 / 6 mi - 9:01/ 7 mi - 9:13 / 8 mi - 8:27

This was a good run in spite of the heat and  humidity!

Workout: Recovery run

Overall Average Pace: 9:48

Workout: Tempo Run

• Warm-up / 1 mi / 11:46
• 2 mi / 10:00
• 3 mi / 9:49
• 4 mi / 8:57
• 5 mi / 8:48
• 6 mi / 7:32

Workout: Long run ( suggested pace - 12:30)

Overall Average Pace: 10:50

Workout: Easy Long Run (suggested pace - 10:40)

• Warm-up / 1 mi / 12:07
• 1 mi - 10:03 / 2 mi - 10:24 / 3 mi - 9:35 / 4 mi - 10:03 / 5 mi - 9:37 / 6 mi - 9:27 / 7 mi - 9:14 / 8 mi - 9:42
• Cool-down / 1 mi / 9:46

Recovery Run: (suggested pace: 10:20)

• 1 mi - 10:24 / 2 mi - 9:56 / 3 mi - 9:34 / 4 mi - 9:19 / 5 mi - 8:58 / 6 mi - 9:13 / 7 mi - 8:32
• Overall Average Pace: 9:33

I really wanted this to be a recovery run. Unfortunately, it was faster than I realized upon looking at theses paces. This run was closer to my marathon pace. On the plus side, this pace felt very natural and comfortable. On the down side, I don't want to wear myself out before my marathon.

Overall Average Pace: 9:33

• Warm-up / 1 mi / 11:31
• 1 mi - 9:55 / 2 mi / 9:56 / 3 mi / 8:58 / 4 mi - 9:14 / 5 mi - 9:18 / 6 mi - 9:12 / 7 mi - 8:22

Workout: Recovery run

Overall Average Pace: 10:00

Splits:  1 mi - 11:28 / 2 mi - 10:12 / 3 mi - 10:00 / 4 mi - 9:36 / 5 mi - 9:38 / 6 mi - 8:58 / 7 mi - 9:01 / 8:00 - 9:26 / 8.22 mi - 7:44

Overall Average Pace: 9:56

Splits:

• 2 mi - 10:10 / 4 mi - 9:41 / 6 mi - 9:42 / 8 mi - 10:05 / 10 mi - 10:11 / 11:56 mi - 9:51
• My big toe is really bothering me. I was hoping that new shoes would alleviate the pain. They did not. I loosened my laces, but that was bothersome having my foot move about in the shoe. This is very perplexing

Workout: Base run (suggested pace - 9:35)

Overall Average Pace: 9:32

Even though my overall pace was where it needed to be, my mile paces were all over the place. One day I'd like to master the ability to maintain a steady pace while on the road! My big toe did not hurt until mile 6. That was an improvement from yesterday. I'll play around some more with my laces this afternoon.

Workout:

Splits:

• 1 mi - 11:28 / 2 mi - 10:08 / 3 mi - 10:14 / 4 mi - 10:02 / 5 mi - 9:42 / 6 mi - 9:16 / 7 mi - 9:28 / 7.45 mi - 8:27

Workout: Recovery Run

Splits:

• 1 mi - 11:34 / 2 mi - 10:16 / 3 mi - 10:17 / 4 mi - 9:57 / 5 mi - 9:53 / 6 mi - 9:10 / 6.35 mi - 9:27

Workout: Recovery Run

Splits:

• 1 mi - 10:57 / 2 mi - 10:15 / 3 mi - 10:15 / 4 mi - 9:44 / 5 mi - 9:32 / 6 mi - 8:53 / 7 mi - 9.01

Overall Pace: 11:23

Average Overall Pace: 10:12 

Overall Average Pace: 10:03

Splits: 

• 1 mi - 11:35 / 2 mi - 10:39 / 3 mi - 10:06 / 4 mi - 9:55 / 5 mi - 9:39 / 6 mi - 9:17 / 7 mi - 9:42 / 8 mi - 10:10 / 8:40 mi - 8:25

Walk: .55 mi