Marathon Training

Ran at a pretty good tempo pace 7:53 for the first 2 miles and then I ran up some hills which slowed the pace down during the middle miles and finished around an 8min mi pace.  It was a little chilly, but felt pretty good in a running jacket and shorts.

Went to the gym and did some arm and ab workouts and then went for a jog around campus.  I forgot my watch, so I'm not sure exactly how far or fast I ran, but I think it was close to 4 mi.  I ran a couple of hills too.  Then I went back to the gym and spun around on an elliptical machine for 10 min waiting for my boyfriend to finish his workout.

Went for a run with the Florida Track Club.  Started at 6am, which was quite chilly at 32 degrees for Florida, and ran 6mi by myself (9:24,9:30, 9:28, 9:29, 9:18, 9:04).  Then I met up with the group at 7am for the remaining 12.4mi (8:42, 8:12, 8:15, 8:27, 8:36, 8:27, 8:25, 8:29, 8:24, 8:16, 8:09, 8:11, last 0.4 at 8:16/mi pace).  I normally wouldn't consider any pace over 8:15 fast, but for an 18+ mi training run I felt like I was running pretty fast.  For long training runs, if the pace is under 9min/mi, to me, its fast.   Good run though.  I really like running with a group and haven't had a chance to do a group long run in a couple of months.

Easy jog at a little under a 9min/mi pace.  Felt really good for having done 18 yesterday.

Supose to do 9, but an upset stomach cut my run a little short.  The track was also closed from the track team practicing, so no 800's for me. 

Went to the gym and worked on arms and abs for about 45min, then did 30 min on an elliptical machine.

Biked for about 1hr 20min on my mountain bike

I started getting a head cold at the beginning of the week so I decided to do my run on a treadmill since it was freezing outside.  Lifted some weights, and did some ab work with a medicine ball.  Ran on treadmill for 4 miles, did elliptical for 12min. 

Jogged around campus.  Temperature was a perfect 55 deg.  Much nicer than it was earlier in the week.

Ran 2.5mi on the road to warm up, then ran on a sandy trail for 13.5mi. 

Went to the gym.  Did 34min on elliptical machine, 10 min on row machine, and worked on arms, abs, and legs in weight room.

It was so cold and windy.  I went to the track workout and did a 2.25mi warm up at 7:55/mi and then went straight into on,off,on miles at 6:57,7:52,6:55 for the mile times with no break.  Then went for a 3mi cool down jog at about 9min/mi.

Went to the gym and did 36min on an elliptical machine with high incline and resistance, then did 1500m on the row machine, and then ran a mile around the indoor track with push ups and sit ups in between (9laps/mi, so ran 3 laps and did 5 pushups, 30 situps, 5 pushups 30 situps x 3)  Pull ups and dips on gravitron lifting about 50lbs 7reps each x 3, kettle bell squats 2 x 16 (8kg) and lifts on each side.  Then medicine ball catches on incline (12) and passing the ball side to side (20) x 2.

Ran around campus at the hottest point of the day, so it was a nice 50-55 deg.  Felt pretty good after the side stitch went away at the beginning (probably dehydration).  After drinking some water I felt better and picked up the pace. Averaged about 8:50/mi.

Jog around campus.  Went down the big hill today. Averaged about 8:45/mi

Bought some new shoes and went for a jog.  They feel different than the previous models, more squishy in the toe box.

2.5 on the sidewalk and 3.5 on the beach.  There was no hard sand this night, so I was only going between 10:30 and 11:30/mi pace, where on the sidewalk I was doing 8:30/mi and the beach part was much harder.  I also got hit by a wave early on and was wet and sandy.

Morning:

Same route as the night before, but the sand was much better.  Since the waves were rough the night before and in the morning they were flat, it was great beach running conditions.  I was averaging about 9:15/mi on the beach.

Evening:  Ran with a running group in Fort Walton Beach.  Averaged about an 8:00/mi with 2 miles being 7:55.

Island run, very flat and a little windy.

Morning: Timberlake road run, part rocky road and mostly clay and sand.  Went a nice easy 9:20/mi average pace.  Started getting some hot spots in the toe box of my new shoes.  Mizuno why, the Precisions were perfect the way they were (except for the new cool colors).

Evening:  Ran with a couple of guys and my brother to start with.  First mile was about 8:15, and then we started picking up the pace 7:32, 7:25, 7:25, 7:11.  The temperature was a little cold, but perfect for running fast.  My brother fell off after the 3rd mile, but he is still improving which is good.  He use to not even be able to hold a 9min/mi pace for 5mi.  He is still not close to beating me at any distance, but he may get there some day. 

Ran with my brother again and had an overall average of 8:17.  The last mile we picked up the pace to about 7:30 and sprinted the last 1/10 of a mile.  My legs are finally getting a little tired. 

Also did some pushups, crunches, and a few other exercises with a medicine ball.

Did an easy warm up 4 mi until I met up with a running group and then picked up the pace to about 7:55-8:05/mi for 5 miles and then slowed down to about 8:40 for the last mile.  Over all felt good.

Nasty windy day, overcast and drizzly.  Did a 4 mi jog, wanted to run on the beach, but there was no hard sand since the surf was rough.  I was also wet from the rain and didn't want to be covered in sand.  I did averaged about an 8:45, faster going with the wind than fighting against it.