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June 2011

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Location:

Littleton,CO,USA

Member Since:

Aug 04, 2008

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

I've run off and on (more off than on) throughout my adult life. Most recently I started running in May of 2007.

5K PR: Colder Bolder in December 2009 in 22:50.

10k PR: Bolder Boulder in May 2009 in 48:06.13.

1/2 Marathon PR: Canyonlands Half-Marathon in March 2010 in 1:43:20.

Marathon PR: Newport (Oregon) Marathon in June 2010 in 3:42:17.

I have completed two full marathons.

Short-Term Running Goals:

Get back to consistent running.

Long-Term Running Goals:

Sub 3:30 marathon.

Personal:

I grew up in Utah, but live in Colorado now.

I am married and am a working mother of four children, ages 9-19.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Lunarracer Lifetime Miles: 284.91
Brooks Adrenaline Trail Lifetime Miles: 574.62
Brooks Green Silence Lifetime Miles: 681.13
Brooks Adrenaline 10 (2) Lifetime Miles: 424.52
Slow milesFast milesTotal Distance
150.724.58155.30
Brooks Green Silence Miles: 46.11Brooks Adrenaline 10 (2) Miles: 105.19Nike Lunarracer Miles: 4.00
Night Sleep Time: 159.00Nap Time: 1.50Total Sleep Time: 160.50
Slow milesFast milesTotal Distance
6.160.006.16

Easy run

6:25 am, 49-52° F, 48% humidity, wind 1 E, overcast.

This run was almost a repeat of yesterday's run - nearly the same distance, nearly the same average pace, nearly the same weather, slightly different route. But today I didn't look at my watch at all during the run. I wore the watch, but I just ran by feel.

I thought about doing the shred today, but my left quad is still a little sore and I've got a big run tomorrow, so I didn't want to wear myself out today.

AP: 9:45. Splits: 10:09, 9;50, 9:56, 9:33, 9:40, 9:23, 0.16 @ 9:22.

Brooks Green Silence Miles: 6.16
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(3)
Slow milesFast milesTotal Distance
7.001.008.00

Progression run - 8 miles w/ last 15 min. moderate.

6:10 am, 63-66° F, 55% humidity, wind 7 SSE, cloudy.

I stayed up kind of late last night watching the Rockies finally win a game.

A few minutes after I got up this morning, I heard my sprinklers turn on. That would be fine, except that my oldest and youngest children were sleeping in a tent in the back yard. I let the sprinklers run while I was getting ready because they start in the front yard. But then I turned them off before I left on my run. I rescheduled them to run tomorrow morning instead, and so my son will need to take the tent down today.

I wore my sunglasses on this run, thinking that the sun would come out from behind the clouds while I was out, but it never did. It felt hot and muggy to me. I know it wasn't as hot as it is for Bonnie in Arizona, or as humid as it is for the Quiet Pirate in North Carolina, but it was more than I am used to.

I ran a route today that I haven't run in a really long time. It started and ended the same way all my runs do, but the mid section took me further south than I usually go. I wonderful feature of this route is that there is lots of uphill in the first half, particularly the 2nd and 4th miles. My training plan said to run the last 15 minutes at a moderate pace and uphill, if possible. I have to admit that my last 15 minutes were mostly downhill. However, there was a quite a bit of uphill, including my hill sprint hill, in the last 1/4 of a mile. Also, I had to stop twice for lights in the first 5 minutes of the last 15 minutes. I paused my watch when I was stopped.

I've done several fast-finish runs like this lately and I had not managed to get my last mile under my magic "fast miles" threshhold of 8:30. My goal today was to get the last mile into the "fast miles" bucket.

AP: 9:20. Splits: 9:49, 9:54, 9:26, 9:45, 9:27, 9:24, 8:38, 8:20.

Brooks Adrenaline 10 (2) Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments(3)
Slow milesFast milesTotal Distance
4.000.004.00

Easy run.

6:15 am, 47-50° F, 47% humidity, wind 3 ENE, sunny.

I started really slowly today and tried to keep it slow and easy, though I couldn't help but speed up a wee bit on the nice long gradual downhill in mile 3. At about mile 2.5, I ran through several big sprinklers that were obscuring my path.

It's a busy morning this morning trying to get my two middle children off to stake youth conference. They should leave in about one minute. Fortunately, I don't have to drive them.

AP: 10:02. Splits: 10:32, 9:58, 9:44, 9:50.

Nike Lunarracer Miles: 4.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments(6)
Slow milesFast milesTotal Distance
8.001.009.00

Progression run - 9 miles with the last 20 minutes moderate.

6:48 am, 50-57° F, humidity 37-24%, winds calm, not too sunny.

Michelle and I did the same run that we did last Saturday, but we were a little bit faster for the whole run than we were last Saturday. This was our last run together for a few weeks because she's running UVM next Saturday and then is still out of town the Saturday after that. But she said today that she's thinking of running the Georgetown to Idaho Springs Half Marathon in August, so that means she'll keep running throughout the summer, which makes me happy.

The plan says to run the last 20 minutes moderate, and we probably ran a moderate pace for 10 or 15 minutes, but then it got pretty hard at the end. I think by the last 1/4 of a mile we were running around a 7:00 pace. I know that's an easy pace for some of you (jun), but that's a hard pace for me, especially at the end of 9 miles.

After we were done I wasn't able to take the time to do my normal stretch routine. I had to hurry home and take a shower and then take my boys to youth conference and then go to my daughter's gymnastics class. This was her last class of this session. For the next session, she'll be having class on Tuesday evenings, so it won't impact my Saturday running.

This afternoon I've got to take my oldest boy to the airport. He's going to Boise for 8 weeks for a math internship.

AP: 9:28. Splits: 10:06, 9:43, 9:31, 9:25, 9:46, 9:46, 9;43, 8:59, 8:15.

Brooks Adrenaline 10 (2) Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(5)
Slow milesFast milesTotal Distance
3.360.003.36

Easy run + 6 x 8-sec. hill sprints.

7:05 am, 65-69° F, 30% humidity, winds 5 SW, sunny.

I got up just after 6:00 this morning and could have gotten out to run earlier than I did, but when I turned on my watch, I got a low battery warning. Usually when the warning comes as soon as I turn the watch on, the watch is good for only about 5 minutes. So I plugged the watch in to charge it and did some housework for a half hour or so. I had a strange thought while I was folding laundry. I use the shoe tracker on the blog to keep track of the mileage on my shoes, but it might be nice to have a bra tracker. I have some running bras that are good for long runs and others that are old and worn out and that I wear only on short runs, kind of like I do with my shoes.

I just did a short loop around my hood, but I saw some things I don't usually see. Here is a short list of things I saw on my run today:

  • 3 or 4 unpackaged multi-colored condoms on the sidewalk across from the high school
  • 3 cars full of people parked in front of the closed gates of a garden center; they must be anticipating a big sale
  • the remains of a dead bird (not the most interesting thing, but a list of 3 items is better than a list of 2 items)

I felt kind of sluggish on the run today, especially at the beginning. Maybe it was the heat. It was warmer than I am used to. If I keep running in warmer temperatures, will I get used to it?

AP: 10:09. Splits: 10:25, 9:57, 9:25. Pace on hill sprints: 6:28, 6:50, 7:21, 6:07, 6:58, 6:51.

Brooks Green Silence Miles: 3.36
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(6)
Slow milesFast milesTotal Distance
7.120.888.00

Fartlek run - 8 miles w/ 8 x 50.sec @ 10K-3K pace

6:30, 59-66° F, 28% humidity, wind 10 SW, sunny but a fair amount of shade.

It's Fartlek Tuesday again. That means it's Table Time (see below).

I felt kind of sluggish today. Maybe it was the heat. I feel like a wimp that 60 degrees wipes me out, but it does. Or maybe I was sluggish for some other reason, like staying up too late to watch the Rockies game. The Rockies games are just too late on this extended California road trip. Darn Pacific Time. At least they won last night.

Two of the three things I saw yesterday were still there, but the condoms were gone. I could have taken picture of the dead bird or the cars parked at the gate of the garden center (it was three cars again; I think the same three cars as yesterday), but those things aren't that exciting and I didn't want to stop and take pictures.

Average pace for the whole run was 9:31. All but one of my fast intervals were below my fast miles threshhold (the one was close), but I put them all into the fast miles bucket anyway because I tried hard on all of them. The slowest one had a big uphill in it. (Excuses, excuses).

Now it's time for the table.

Lap Number Distance Pace
1 1 mile 10:14
2 1 mile 10:03
3 0.11 mile 7:34
4 0.5 mile 9:49
5 0.11 mile 8:27
6 0.5 mile 9:52
7 0.11 mile 7:51
8 0.5 mile 9:19
9 0.11 mile 7:43
10 0.5 mile 9:31
11 0.11 mile 8:35
12 0.5 mil 10:05
13 0.11 mile 8:18
14 0.5 mile 10:08
15 0.11 mile 7:47
16 0.5 mile 10:07
17 0.11 mile 7:14
18 1 mile 9:11
19 0.63 mile 9:32

Brooks Adrenaline 10 (2) Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments(3)
Slow milesFast milesTotal Distance
6.070.006.07

Easy run.

6:43 am, 50-56° F, 56% humidity, winds calm, sunny.

This was almost an unintentional progression run, but I blew it on miles 3 and 5 which where the only miles in the whole run that were net uphill. Interestingly, my average pace for the whole run was only 1 second slower than my average pace for my whole run yesterday, and I had some faster running in yesterday's run. I guess that yesterday I compensated for the faster parts by running slower than usual on the easy parts.

As for the sights on my run this morning, the dead bird was gone, and there were two cars instead of three waiting at the garden center. However, I also saw a dead fox by the side of the road. I've revised my guess about the cars waiting outside the garden center. I don't think that there's an awesome sale going on three days in a row. I think that they are day laborers and that there's some kind of work available at the garden center.

AP: 9:37. Splits: 10:12, 9:36, 9:42, 9:19, 9:34, 9:22, 0.07 @ 9:07.

Brooks Green Silence Miles: 6.07
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(3)
Slow milesFast milesTotal Distance
8.000.008.00

Progression Run - 8 miles w/ last 20 min. moderate (uphill, if possible)

6:30 am, 54° , 75% humidity, wind 4 NNW, overcast.

It felt colder than usual in my room with the windows open this morning, so I thought that maybe it would be cooler outside today. But it wasn't particularly cool and it was kind of muggy.

When I got up I seriously considered bagging the run and just going to work because I have a lot of work to do right now. But I finally talked myself into running. Still, I didn't have much speed in my legs this morning. I didn't manage to get anything into the fast miles bucket. The plan says to do the last 20 minutes uphill, if possible. The penultimate mile was largely downhill, but the last mile had a lot of uphill. That's why the last mile was slightly slower than the one before it.

All the road kill was gone this morning, but the day laborers were at the garden center again. So there were no new interesting sites.

I'm just glad to be done and have these miles in the bank.

AP: 9:31. Splits: 10:05, 9:58, 9:47, 9:38, 9:36, 9:38, 8:41, 8:43.

Brooks Adrenaline 10 (2) Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments(4)
Slow milesFast milesTotal Distance
8.301.7010.00

Fartlek Run + Progression:
3 miles easy
3 miles: 1 min. @ 10K pace/1min. Easy
2 miles easy
2 miles hard

7:49 am, 63-66° ,13% humidity, wind 3 WSW, cloudy.

I've been dreading this workout all week. This dread factored into my decision to skip my 4 mile easy run yesterday. Other factors were the flatness I felt during my workout on Thursday, soreness from my workout on Thursday, and the need to get my boys to the church to leave for a campout at 7 am.

I did this run all by myself on the Highline Canal trail. While I was struggling through this run, I thought of Michelle and Rachel and others running the Utah Valley Marathon this morning. At least I didn't have to run a marathon today. I really missed doing my Saturday morning run with Michelle. And I missed getting a high five from her at the end of the run. I'll be alone again next Saturday because she won't be back from Utah yet.

During the first mile, I saw a little area roped off by the side of the trail with a sign that said, "Bee careful. Bee habitat in tree." Presumably it was still there when I went back that way at the end of my run. But I didn't see it. I don't see anything but the ground in front of me when I'm trying to push it at the end of a run.

I've had lots of runs lately that have requested moderate pace the last 20 minutes. This was supposed to be hard the last 2 miles. For faster runners, 2 miles would be a much shorter distance than the distance they would go for 20 minutes at a moderate pace. But for me, it's about the same distance. And it was hard instead of moderate. However, when I have moderate, I think I typically run hard, particularly the last mile. Another thing about this hard designation: It just says hard, not a specific pace. So my pace on those last two miles was not anything impressive. But it was hard for me. Really it was.

Since there are so many reps of the 1 min. @ 10K pace/1 min. Easy, I set up this workout in my watch prior to the run. The current version of Training Center is smart enough to do repeats of 1 min fast/1 min slow over a distance of three miles. However, my old watch isn't smart enough to accept that workout. So instead, I estimated 14 reps of the 1 min. fast/1 min. slow. This ended up to be 3.09 miles, so I cut the 2 mile Easy portion that was supposed to follow the intervals a little bit short by hitting the lap button when I got to 8 miles. I knew that I wouldn't want to run 0.9 past the finish line at the end. I was pretty tired by the time I finished those intervals, as you can see by my easy paces for the last few intervals and my easy pace after the intervals.

Also, I have no clue what my 10K pace is. I haven't run a race that I could base paces off of in a long time.

I put all those 1 min. fast intervals in the Fast Miles bucket even though they weren't all below the magic number. But I did try to run fast on them. Of course, I tried to run fast the last two miles too, but I didn't manage to get those miles anywhere near the Fast Miles bucket.

AP: 9:33.

3 miles easy: 10:17, 9:57, 9:54

14 x 1 min. fast/1 min. easy:

Rep1234567891011121314
1 min. fast8:158:308:328:148:148:198:008:108:318:448:117:497:477:51
1 min. easy10:019:399:439:2910:1310:0610:029:499:5910:1010:2110:3710:2710:26

 1.91 miles easy: 1 mile @ 10:07, 0.91 mile @ 10:00

2 miles hard: 9:14, 8:56

Brooks Adrenaline 10 (2) Miles: 10.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(3)
Slow milesFast milesTotal Distance
7.430.007.43

Threshold Run
2 miles easy
2 x 10 min. @ half-marathon pace w/2-min. active recovery
3 miles easy

6:31 am, 53-57° F, 50% humidity, wind 1 SW, sunny.

I have no idea what my half-marathon pace is and I figure if I ran a half-marathon right now I wouldn't be very fast. So I decided to shoot for about 9:00 pace on the two 10 min. at 1/2M pace portions. I ran the first one, which was mostly uphill, a little slower than that, and the 2nd one, which was mostly downhill, a little faster than that. The worse mile was the first of the 3 easy miles at the end. That mile had a lot of uphill and I slowed way down for it.

There were no day laborers at the garden center today. I guess the job got done last week.

There's nothing else really to say about this run.

AP: 9:45. Splits: 10:26, 10:21, 10 min. (1.09 miles) @ 9:11, 2 min. (0.2 miles) @ 10:06, 10 min. (1.15 miles) @ 8:43, 10:10, 9:51, 9:32.

Brooks Green Silence Miles: 7.43
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments(5)
Slow milesFast milesTotal Distance
9.000.009.00

Easy run.

6:23 am, mid 50s, cloudy and then sunny (no precise weather information because wunderground is not working)

Waking up to the prospect of 9 miles did not thrill me this morning. The plan said 9 miles easy and that is somewhat of an oxymoron to me. I understand that "easy" refers to the pace, but there comes a point when there's enough distance that even easy is no longer easy. So I set out today to really keep it easy the whole time, and I think I managed it.

AP: 10:06. Splits: 10:40, 10:09, 10:16, 9:55, 10:26, 10:06, 9:47, 9:47, 9:49.

Brooks Adrenaline 10 (2) Miles: 9.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments(9)
Slow milesFast milesTotal Distance
4.500.004.50

Easy run + 8 x 8 sec. hill sprints.

6:48 am, 51-56° F, 48% humidity, winds 2 SSW, sunny.

I took it pretty easy again today. My average pace is especially slow because it includes walking down the hill between hill sprints. The pace on my hill sprints was more consistent than it usually is.

I have a standard 4-mile route that starts and ends at my house, but today I wanted it to end at the bottom of my hill sprint hill, which is about 0.2 away from my house. I did my regular route but took a couple of small short cuts. It came pretty close. I was just a little past 4 miles when I got to the bottom of the hill.

My hill sprint hill leads from the main trail in the green belt up to my street, so I'm really doing the hill sprints in the green belt. There were a lot of runners and walkers in the green belt when I was doing the hill sprints today. I guess that's a popular place to be around 7:30 on a sunny summer morning.

After I finished the hill sprints, I walked home. There was a guy on my street who was watering his lawn with a hose. If I had been running instead of walking at that point, I would have asked him to spray me with the hose.

AP: 10:22. Splits: 10:48, 10:00, 9:49, 9:54. Pace on hill sprints: 7:09, 7:01, 7:01, 6:50, 6:48, 7:01, 6:49, 6:47.

Brooks Green Silence Miles: 4.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(7)
Slow milesFast milesTotal Distance
10.000.0010.00

Progression Run - 10 miles w/ last 20 min. moderate.

5:34 am, 52-59° F, 55% humidity, wind 4 SSW, sunny.

I had to get an early start today because I needed to be home before my boys left for young men's high adventure camp. My husband left with them because he's driving a group up to the camp site and then coming home. I had to be home to say goodbye to them and so that my daughter wouldn't be home alone after they left. I started out a good hour earlier than I've been starting lately, but I still wasn't early enough to be the sun. Actually, there was a good bit of shade at first because the sun wasn't very high in the sky.

This wasn't really a progression run for the whole run, just for the second half. I intentionally took it easy during the first half, because the first half has a lot of up hill, particularly in the 3rd and 5th miles. The elevation gain for the first 5 miles was 594 feet, with 415 feet of elevation loss. The elevation gain for the second 5 miles was 308 feet, with 485 feet of elevation loss. So I saved the faster running for the net downhill part. I'm a wimp that way.

Actually, I feel like quite a wimp looking at my splits today. Those last 2 miles were really hard for me, and they weren't that fast.Of course it was 59 degrees and sunny by then and I'm a heat wimp. 59 degrees and sunny kills me. Also, I really think I need to lose some weight if I'm going to get back to the shape I used to be in.

AP: 9:51. Splits: 10:49, 10:25, 10:27, 10:10, 10:32, 9:54, 9:29, 9:19, 8:48, 8:40.

Brooks Adrenaline 10 (2) Miles: 10.00
Night Sleep Time: 5.50Nap Time: 1.50Total Sleep Time: 7.00
Comments(6)
Slow milesFast milesTotal Distance
4.000.004.00

Exceedingly slow, easy run.

7:07 am, 58° F, 65% humidity, winds calm, partly cloudy.

I should call this a recovery run. I was really slow the whole time, but particularly the first mile. I'm not sure I've ever run a mile slower than 11:00 before, but I did it this morning. I really could not get my legs moving until after that first mile. I'm still sluggish from yesterday's run, I guess. But at least I got out and did it. And I'm not nearly as sweaty as I was at the end of my run yesterday. I wonder if I can pull off 11 miles with the last 20 minutes hard tomorrow. I'm going to have to do it by myself. I can't find anyone to run with me.

I stayed up kind of late last night and watched Temple Grandin. That was a really good movie.

AP: 10:23. Splits: 11:04, 10:15, 10:06, 10:07.

Brooks Green Silence Miles: 4.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(4)
Slow milesFast milesTotal Distance
11.000.0011.00

Progression run of sorts.

6:45 am, 53-65° F, 62% humidity, winds calm, sunny, but with a fair amount of shade.

I ran the roads from home this morning instead of driving to the trail in order to save time. I've got a visiting teaching brunch appointment at 10 am.

When I run from my house, I typically run to the south and the east, which results in uphill for the first half of the run and down hill for the second half, generally speaking. This morning I decided to run west for a change. I ran down past my office and then back home and the little bit around the hood. This meant generally downhill for about 4 miles, up and down for 2 miles, then fairly significant uphill for 3 1/2 miles, downhill for 1 1/4, and then a steep uphill for 1/4.

I told myself that I would just do the distance and bag the 20 minutes hard at the end that I was supposed to do because I would get plenty of hard in the 3/12 uphill miles from the end of mile 6 to 9.5. I did in fact get plenty of hard during those 3 1/2 miles, but then I hit the nice downhill for a mile and a quarter after that so I decided to try to speed up a bit. I tried to keep up the past I had reached on the downhill as I ran the full length of my hill sprint hill and onto my street at the very end (when I run hill sprints, I run less than half the length of that hill). With 0.05 to go, I started retching. Nothing was coming out because I hadn't eaten anything, but I was running down my street retching. Some lady was in front of her house with her dog. She must have thought I was crazy. So I guess I finished hard even though over all I was pretty pathetically slow. It was pretty hot by that point, so that probably contributed to my losing it.

I've been trying to decide between running the ADT marathon on Labor Day and the TOU marathon 2 weeks later. On the run this morning I came up with a third option. Don't run either of them. If I run a marathon this Fall, I will certainly run it slower than my two previous marathons because I simply am not in the shape I was in when I trained for those marathons. And frankly the thought of long marathon training runs is somewhat daunting to me riight now. Maybe I'll just focus on the Deseret News 10K and then do the Georgetown Half in mid-August and just work on building mileage slowly and losing weight and then maybe look at a marathon next Spring. I think I prefer Spring marathons over Fall marathons because I'm better at training in the cold than in the heat.

In other news, I get to meet Tracy and her family tonight! Yippee!

I've got to go hurry and get showered now and go to brunch.

AP: 10:03. Splits: 10:59, 10:16, 10:15, 9:58, 10:08, 9:49, 10:22, 10:14, 10:08, 9:31, 8:56.

Brooks Adrenaline 10 (2) Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(6)
Slow milesFast milesTotal Distance
6.190.006.19

Easy run, kind of unintentional progression.

 6:53 am, 54-60°F, 63% humidity, wind 4 SW, sunny.

I was a had a big pain in my butt after my run on Saturday, so I took off an extra day and didn't run yesterday in an attempt to recovery. I feel a twitch of it after today's run, but not too bad.

I'm bagging my training plan completely this week and just doing whatever I feel like. Then maybe my next week I'll have a new plan in place targeting the Georgetown half instead of a Fall marathon.

I decided to run for at least 6 miles and one hour today. I didn't look at my watch at all until the very end. I hit the 6 miles before I hit an hour. I got to my house just a little bit after than and then kept running for roughly a minute and a half past my house, then turned around and walked home.

AP: 9:42. Splits: 10:32, 9:55, 9:45, 9:21, 9:32, 9:17, 0.19 @ 8:43.

Brooks Adrenaline 10 (2) Miles: 6.19
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(8)
Slow milesFast milesTotal Distance
8.000.008.00

I just ran.

6:33 am, 66-70° F, 36% humidity, wind 8 SW, sunny.

Yesterday I got up and got my running clothes ready, but then I chickened out and didn't put them on. I did the shred in my pajamas instead. So I figured I better run today.

This morning I didn't get up as early as I intended to on account of staying up too late last night, but I did drag myself out. Then I just ran until my watch said 8 miles and I tried to be near home at that point. My pace was dictated by the landscape. But I got a double-whammy this morning. Where I normally run, going south is generally uphill and so going north is generally downhill, and the wind was blowing from the south, so I got uphill into the wind and downhill with the wind at my back. Fortunately, one of the longer uphill stretches was in shade.

This might have been the warmest run I've had yet this year. I'm not sure I had hit 70 before today. The last mile of my run was wandering around my neighborhood looking for sprinklers. I did find sprinklers on at a couple of houses, but running through them was not very satisfying because they were little sprinklers and only got my legs wet.

AP: 9:34. Splits: 10:19, 9:51, 9:25, 9:06, 9:38, 9:45, 9:17, 9:13.

Brooks Adrenaline 10 (2) Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments(4)
Slow milesFast milesTotal Distance
4.130.004.13

Intended an easy run, did an unintentional progression run.

9:16 am, 70-75° F, 43% humidity, winds relatively calm, sunny.

I reclaimed the record for hottest run so far this year from yesterday by sleeping in a ton and then running later in the morning. I'm taking the day off from work today in order to clean my house, so when my alarm went off at 6:30 this morning, I turned it off and went back to sleep until almost 9:00. Then I felt a little guilty about taking the time to run instead of getting right to cleaning, but oh well.

I started out really slowly because that's what I do. I seem to need that one really slow mile before I can do anything.

My original plan was to run 4 miles, but with about 1 1/2 miles to go, I decided to run for 40 minutes instead. So I had to run for about another minute after I passed my house, and then turned around and walked home.

At one time during the run I ran onto the grass to go through a sprinkler. It was on the grassy area to the side of a main road, so it was a bigger sprinkler and got me in the back.

AP: 9:42. Splits: 10:24, 9:40, 9:26, 9:23, 0.13 @ 9:01.

Brooks Green Silence Miles: 4.13
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments(1)
Slow milesFast milesTotal Distance
10.000.0010.00

Slow longish run.

7:16 am, 61-69° F, 72% humidity, wind 1 ENE, sunny.

I ran with someone today for the first time in about 3 weeks. Michelle is back from Utah and so we're back to spending our Saturday mornings together. She's still having a little soreness in her hip since her marathon two weeks ago, so she wanted to run about 6 miles today. I wanted to do 10, so I ran nearly all the way to her house and met her there on the trail, then we wandered around for about 6 1/2 miles back to where we met at the beginning, and then I turned around and ran back home. I had to go .15 past my house to get to 10 miles and I ended up stopping right in front of someone's garage sale, so I had to explain myself to them.

It felt really humid to both of us this morning. Maybe that's why I was so sluggish. I did not want to run fast. And then of course there are the hills. We did get to go through big sprinklers at one point, so that was nice.

I didn't clean my house much like I was supposed to on my day off yesterday. Instead I did some reading and took a nap. I guess I'll have to clean today.

AP: 10:13. Splits: 10:25, 10:22, 9:54, 10:14, 10:14, 10:09, 10:20, 10:19, 10:08, 10:03.

Brooks Adrenaline 10 (2) Miles: 10.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments(4)
Slow milesFast milesTotal Distance
6.060.006.06

Easy run.

6:45 am, 56-59° F, 65% humidity, winds calm, partly cloudy.

I didn't want to run when I got up this morning. I always feel a little out of sorts and like I don't want to run when I get up. I just have to force myself to get out the door and then I feel better. And I've got two races that I'm committed to (have paid money for) this summer, and so I've got to keep running.

I still don't have a training plan. I think I'll just work on base miles for a while and bag any formal speed work, except maybe hill sprints once a week, and just run faster if/when I feel like it

It was 6.06 today instead of just 6 because I ran for exactly one hour and that's how far I got in one hour.

AP: 9:54. Splits: 10:40, 10:05, 10:03, 9:38, 9:38, 9:25, 0.06 @ 8:48.

Brooks Green Silence Miles: 6.06
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(4)
Slow milesFast milesTotal Distance
8.000.008.00

Easy run.

6:50 am, 62-70° F, 49% humidity, winds 3 NE, sunny.

Another morning of dragging my reluctant self out the door. I slept a little later than I intended to. Now my whole morning is behind, once again.

After I finished my run, I was standing on my front port stretching, and my next-door neighbor's sprinklers came on. So when I finished my stretching, I took off all my electronic devices and then went and lay down on my neighbors front lawn and let the sprinklers get me all wet. I only stayed there for a few seconds and then got up. I was just in time, because right after that the sprinklers turned off.

AP: 9:50. Splits: 10:29, 10:03, 9:48, 9:36, 9;51, 9:54, 9:30, 9:28.

Brooks Adrenaline 10 (2) Miles: 8.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(4)
Slow milesFast milesTotal Distance
4.400.004.40

Easy run + 8 x 8 sec. hill sprints.

6:49 am, 75° F, 27% humidity, wind 5 SW, mostly cloudy.

I got up earlier this morning than I did yesterday, but didn't make it out the door any earlier. I dawdled more this morning.

I just ran my regular 4-mile loop and then did hill sprints. I got a good run through some sprinklers during the third mile and they got my lower half pretty wet. Then I worried about chafing, but I think I'm okay.

Usually when I'm doing hill sprints, I run to the bottom of the hill and then do the first hill sprint and then walk down the hill between hill sprints after that. The result is I do a little walking before each hill sprint except the first, and the first one tends to be slower than the rest. So today I stopped as soon as I got to 4 miles, which was at the top of the hill sprint hill, and walked down the hill before starting the first hill sprint. As a result, my first hill sprint was actually one of my fastest.

Barbie walked past the bottom of my hill sprint hill just as I was walking down ready to start the 7th hill sprint. We said "hi" to each other. I believe this is the first time I've spoken to her. I noticed that she was wearing a Garmin. This woman is such a twig. She probably weighs 90 pounds dripping wet and half of the weight is her hair.

AP: 10:02. Splits: 10:45, 9:50, 9:28, 9:27. Pace on hill sprints: 6:32, 6:46, 6:40, 7:01, 6:42, 6:46, 6:48, 6:29.

Brooks Green Silence Miles: 4.40
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(9)
Slow milesFast milesTotal Distance
0.000.000.00

No run today. I was thinking about doing 8, but my left thigh was bothering me a bit last night and I decided to sleep in and take a leisurely bath instead of running this morning. It is what it is.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(5)
Slow milesFast milesTotal Distance
150.724.58155.30
Brooks Green Silence Miles: 46.11Brooks Adrenaline 10 (2) Miles: 105.19Nike Lunarracer Miles: 4.00
Night Sleep Time: 159.00Nap Time: 1.50Total Sleep Time: 160.50
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