Marathon Training

Track practice

Warmup kind of... 2.25mi run average 7:50/mi.  0.5mi straights and turns, 2x800, 2x600 @ 1:40/400m.  2 lap jog outside lane, 4 soccer field laps barefoot cooldown 

Felt a little dehydrated which made me dizzy on the speed work.  Other than that, pretty good return to speed work. 

Loop around campus averaging 9:05/mi.  Started out faster, but needed to slow down since I am just starting to build up my mileage again.  Felt good though.

Smaller campus loop around Lake Alice.  I was planning on running slower, but someone was running behind me for a mile and I picked up my pace without even realizing it.  I averaged around 9min/mi again.

Went to Panama City Beach to watch some friends compete in Ironman Florida and stayed 2.5mi away at a campground. 

Ran from the campground to the start of the swim carrying a 5lb backpack with water and warm cloths for me and my brother.  Ran back on the beach.  Then ran for another 11mi.  Total of 9mi on the beach.  I realized that I really don't like running on the beach, so instead of doing a 50mi beach run I'm going to focus on dropping my Marathon time.  I would like to get 3:30.  I'll probably do a 1/2 marathon too and try to get another PR.  I'll do the longer runs when I get older and can't improve on my time anymore.

Walked 5mi round trip going back to the race to watch my friends finish.

Did a track workout with the Trigators.  2.25mi warm up at an 8min/mi pace.  0.5mi straights and turns on the track.  3x1mi repeats w/ 3min break in between. 7:50, 7:25, 6:58 mile times.  About 1.25mi cooldown.

Felt great with the cold weather.  I'm starting to feel like I'm picking up speed again.

Ran with a group which helped me pick up the pace.  Miles- 7:41, 7:36,7:37, 8:03, 8:07.  Had a side stitch the whole run, but it started getting worse near the end so I couldn't hold the pace.  My legs felt great though.

Averaged a 9:03/mi pace.  Nice easy out and back jog in the dark with my headlamp.

Averaged about an 8min/mi pace, which was exactly what I wanted to do. MGP.

Trail run.  The trail was very sandy with lots of foliage to hide roots.  I rolled my ankle twice, but nothing bad.  I have quick reflexes since I'm proned to tripping and rolling my ankle.  Started out at a good pace, but slowed when I hit the hilly part of the trail.  Averaged 9:26/mi for the whole run.

Track Practice-

2.25mi warm up at 8min/mi pace

0.5mi straights and turns on track

Broken mile repeats x 4 (1000 @ 1:45/400, 200 easy, 400-1:45) 7:33,7:14,7:18, 7:15 for total mile times

1.5mi cool down easy-8:55/mi 

Ran with different people so my pace changed throughout the 10mi, but the average was 8:30/mi.  Felt good.  Starting to build my running endurance again. yea!!!

Easy 4mi run at a 9:10/mi pace.

Ran around campus at an easy pace.

Went for a run in Carlsbad, CA.  It was really hilly compared to Florida, but there were trails, sidewalks, and bike lanes everywhere, which was really nice.  I just headed for the coast where 50 other people marathon training were also running.  Not use to hills, so I was pretty sore the next day.  Averaged about a 9:20/mi pace.

Gym day.  Did abs (10min), row machine (8min), upper body, and squats for about 45min.  My abs were super sore the next 3 days since I just started my gym workouts.  I was using the weighted balls throwing it against an angled trampoline and doing crunches. 

Went kayaking in La Jolla, CA for an hour with rough surf.  A little queezy with the rolling waves but a good upper body workout.

Ran around campus and ran up a couple fairly big hills.  Averaged an 8:40/mi pace.

My first overall female win.  It was a small local race that I've run every year since I was in high school, and I ran the race 50 sec faster the year before and came in 2nd, but a win is a win.  I started out running with a big group at 7min for the first mi, then held the pace for the second mile, the last mile one of the other runners who paced me last year for my PR helped pull me into a further lead.  I was comfortable going slower, but it was good to push myself to see what I was currently capable off since I haven't done a 5k in a year.  My calves are pretty sore a day later, so I'll see how my long run goes Saturday.

Easy park loops with pull ups, dips, and push ups at the stations on the last mile loop.  I need to start doing more upper body workouts since I am no longer swimming until April.

Calves were very sore from running too hard at the 5k on Thanksgiving, so I only managed to make it 12 instead of 16.  Still a pretty good run.  Great weather, although a little windy.

Track workout- 2.25mi warm up, 0.5mi straights and turns, 800,200easy,200hard,200easy,200hard

500 sprint w/ break at 300

2x800

3mi at 8:45/mi cool down