Same Time, Same Channel

Ladder Intervals. 2 miles easy, 1 min., 2 min., 3 min., 2 min., 1 min., 2 min., 3 min. @ 3K-10K pace with equal duration active recoveries, 2 miles easy.

I felt sluggish when I started out and considering just doing an easy run instead of doing the intervals, but I stuck with the intervals and I'm glad I did. I've found that the best cure for sluggish legs, at least for me, is to run fast for a little while. I felt much better after the first couple of intervals. My pace on the first 2 miles was 10:20. My paces on the intervals (followed by my pace on the corresponding recovery in parentheses) were 7:58 (10:08), 7:56 (10:26), 7:53 (9:58), 7:47 (10:12), 7:42 (10:19), 7:45 (9:46), 7:45 (9:44). My pace on the last 2 miles was 9:29. Average pace overall was 9:25, but average pace isn't very meaningful on an interval workout.

I've got a busy day today, but what else is new. 

Moderate run. Average pace: 8:46.

Weather: 46°F, 57% humidity, wind 3 ENE (according to motionbased, but it felt like a south wind to me).

I had a really bad day yesterday and so I just went out this morning and pounded my anger and frustration into the pavement. I hope it helped and today is better. But I've got another busy day today. There are just so many kid things going on the last few weeks of school. And to make it worse, I succumbed to emotional eating yesterday and ate a bunch of junk. And I got a speeding ticket.

I debated whether to put my miles today under slow miles or fast miles because they were somewhere in between, but in my mind the categories are slow miles and not-slow miles, so since they weren't slow miles, I put them in not-slow (fast) miles. Splits were 9:08, 8:51, 8:51, 8:48, 8:22, 8:39 (and 8:39 for the last 0.38).

I've got to go to an orchestra concert at the HS tonight, which is fine. But it is the last concert at the year, which means that the conductor will talk on and on and on and on and on and on and on and on and on (you get the idea) about each one of the graduating seniors individually.

Easy run. Average pace: 9:38.

Weather: 46°F, 61% humidity, wind 7 SE.

Another busy morning. I hope things ease up once school is out.

Thing 3 has a slight cold and I've got to keep him home because the school is all paranoid and freaked out about swine flu.

Marathon Pace run. 1 mile easy, 2 x 4 miles @ MP with 5 min. active recovery, 1 mile easy.

Weather: 51°F, 48% humidity, wind 11.5 S.

This was a good workout. I like workouts where I run faster than easy pace. My pace on the first easy mile was 9:55. Pace on the next 4 miles was 8:19. Pace on the 5 minute recovery was 8:46. Pace on the next 4 miles was 8:05. Pace on the 1 mile cool down was 9:04. Average pace for the whole run was 8:29.

I ran in shorts and a short-sleeved shirt for the first time except for the Canyonlands Half Marathon since last summer.

I have this little embarrassing problem. The places on my body that get sweaty and the way it collects on my shirt, it looks like I'm lactating. Some shirts show it more than others, but it was pretty obvious on the shirt I wore today and I was thinking that that would be a good shirt for the marathon. Maybe I'll have to get a white shirt.

Easy run + 8 x 10 sec. hill sprints. Average pace: 9:43.

Weather: 44°F, 76% humidity, wind 8 E.

I tried out some different warm-weather running clothes again today. I'm trying out every outfit that I have over the next few days in order to decide what I want to wear during the marathon. I'm so used to dressing in warmer clothes, that I'm not very well acquainted with these clothes.

I did my standard 4 mile loop today, but with some hill sprints on the end. I got some pretty good speed on the hill sprints today. My paces on them were 6:51, 6:32, 7:07, 6:44, 6:44, 6:51, 6:52, 6:48. I would spend 10-11 seconds running up the hill and then turn around and walk back down. Each time it took me 32-33 seconds to walk back down, so I was really taking it easy between the hill sprints.

Progression Run - 10 miles easy, 3 miles moderate. Average pace: 9:35.

Weather 46°F, 51% humidity, wind 12 SSE.

A friend of mine and her neighbor, who are training to finish a half marathon in June, were running 10 miles today. It was their longest run this far. I ran it with them and then did three more on my own. It was running with people for a change and they kept up a good pace. Splits were 9:38, 9:37, 9:43, 9:52, 9:54, 10:08, 9:55, 10:05, 10:03, 9:50, 8:43, 8:40, 8:23.

We ran on the Highline Canal Trail but there was a race this morning on the part of it that I normally run. So we went to a different part of the trail a little further north. That's actually a really nice section of the trail and has fewer streets to cross than other sections of the trail.

One week to go until Ogden!