| Location: Salt Lake City,UT,USA Member Since: Dec 29, 2009 Gender: Female Goal Type: Other Running Accomplishments: I was a much better runner in my 20's and 30's. When I was 52 I had a 28.5 5K and a 58.5 10K, and I would like to surpass those times. Long-Term Running Goals: Run a 1/2 marathon. I would actually love to run a full marathon, but am not sure if my body would break down with injuries training for one. Update fall 2010: still no 1/2 marathon, but I did run all the way up city creek and back home (14 miles) - absolutely gorgeous!! Personal: My name is Adele Kimbrough - I'm 58 and have been running (off and on) since I was 16. My body is not well designed for speed, and I'm a bit arthritic, but I'm having fun trying to figure out just how fast I can be. And this blog helps!
2011 Deseret News 10K Finish Line.
Dang - missed my goal by 4 seconds! Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 22.00 | 2.25 | 24.25 |
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| | Slow miles | Fast miles | Total Distance | | 3.25 | 2.25 | 5.50 |
| needed some type of speed work, so warmed up a mile, then 4 reps of 1/8+ mile @ 6 mph, 1/8- mile @ 5 mph, then
8 reps of 1/8+ mile @ 6.5 mph, 1/8- mile @ 5mph, then
3 reps of 1/4 mile @ 6 mph, 1/8 mile @ 5 mph, then a short cool down. Kept incline at 1.5% the whole time. And, yea, none of my recoveries dipped below 5 mph. :) (This work out was supposed to be similar to the "one minute on, one minute off" routine, but I don't like clock watching so I would generally run the "on" for a little over a 1/2 lap on the tm, and the "off" to complete the lap, hence the 1/8+ and 1/8- designations.)
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| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| Just an ordinary tm run, warm-up, then middle 3 at 5.5 mph, then cool down ~ 5.3 mph. 1.5% incline. | |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| morning run on rm. warmed up 5 mph @ 1.5% incline, then kept the speed at 5 mph and varied the incline as follows: 1/8+ mile was "on", 1/8- mile was "off" (1%) 2 1 3 1 4 1 5 1 6 1 6 1 5 1 4 1 3 1 4 1 5 1 6 1 6 1 5 1 4 1 3 1 2 1 then cool down with approximately 1/4-1/2 mile at 5 mph, 1.5% incline. This was a good workout, but I think next time I plan a hill workout I should do it slightly different and ladder up and back without the 1% "off" recoveries.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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plan today was to run outside for 4-5 miles, then to avoid pounding my knees too much on the pavement, come home and run another 2-3 on treadmill. however, the wind was a howling with debris flying, so i decided to just do it on the treadmill.
incline at 1.5%, did a short warm up, then laddered between 5 & 5.7 mph. unfortunately just after 4 miles i got a call from my tenant who had locked herself out, so i needed to stop for 12-15 minutes to drive down and unlock her door. (Driving back home on 11th avenue I could see all the saturday morning runners grimacing from the wind - normally they look pretty happy!) Then back onto the treadmill. i'd stiffened up a little from the cold wind and had to do a short warm up all over again... But then got back in the groove and started laddering again, switching the speed at the start of a new song. Boy, was I happy when I finally got to 8 miles; longest run in quite a while! (Also my highest mileage week in a while.)
Note: i don't normally ladder during my "long" run, but since I was on the treadmill I figured it would help pass the time faster, and probably make me run faster.
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| | Slow miles | Fast miles | Total Distance | | 22.00 | 2.25 | 24.25 |
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