glidergirl

• 5.1 miles total:
  • 3.1 miles outside 10:10 AP (1/2 mile of 8:30 AP thrown in there)
  • 2.0 miles on the TM, 9:28 AP (6.0mph with 1/2 mile @ 7.5mph)
• abs

I ran outside for as long as I had time for and then came back and finished on the TM, the perfect combination. It took over 1.5 miles to warm up, but then I was able to do 1 miles worth of faster running.  Happy Monday!

***Just registered for the Utah Half Marathon for $10.84 using the code "FAMILYHALF".  http://www.utahmarathon.com/  Thanks RAD!  Anyone else doing it?

3 TM miles right after eating lunch (technically breakfast) so it was a rather slow pace!  More of an easy day today, hoping for a tempo run tomorrow.

Tempo run - 5.5 miles, 5th south loop

1.5 mile warmup

5K: TT 26:33, AP 8:34, 8:36, 8:35, 8:36, 7:51 (for .1)

1 mile cooldown

abs with 2x1 min planks

I'm making progress!  The two 5K's I did in June and July were 30:08 and 27:42.  Today wasn't full out and it was still faster.  I think I used to do too many miles at too fast of a pace back when I did tempo runs before because I would dread them more than I do now.   Starting out at a manageable distance and a doable speed works out much better for sure!  I really like these 5K tempo runs.  I want to eventually work up to a weekly 10K.  I also think I can start pushing the pace a little.  I get nervous to go faster than I did today, but by the time I'm home I feel totally fine which tells me I could have tried harder.  Just gotta get up the courage. =0)

• 10.5 miles, Parrish Lane loop, 9:27 AP
• abs w/ 2x1 min planks, foam rolling, stretching

11:08, 9:35, 9:05, 8:56, 9:15, 9:19, 9:36, 9:44, 9:16, 9:09, 8:39 (.54)

I meant to just do 9.5 today, but it turned out the loop was longer than I thought, oops!  But it felt great to run long and I feel really good about my AP!  Last week I did 8.6 miles at 9:45 AP.  Today didn't seem harder, I just paid attention to my pace more often and picked it up if I needed to.  I am also happy with my efforts...I tend to slow down on the way back home because there is a slight incline and my mentality wanes a little.  So today I did some strides to counteract that and it really worked.  Well, I think I did what all of you call strides. :)  Is it just where you pick up the pace (to about marathon or tempo pace) for a little bit?  How long do you guys do your strides for?  I did 3 and they were .1 to .2 miles long.  It helped get my legs moving faster again.  Made a yummy recovery green smoothie afterwards (tons of spinach, a banana, some frozen strawberries, a small apple, a yogurt, 5 ice cubes and a little water).  We love those things here.  Which is good because we wouldn't get enough greens otherwise.