| Location: Glen Rose,TX,USA Member Since: Nov 26, 2007 Gender: Female Goal Type: Other Running Accomplishments: SGM 2009 3:29:18
HobbleCreek 2009 1:39:23
FWRC 15 K 2011 1:15:32
DesNews 10K 2009 44:19
Fireman's Fund 5K 2012 21:41
5 Marathons, including Boston 2009 Short-Term Running Goals: Have fun and enjoy running. Work on my fear of racing and learn to enjoy this "season of chaos" that is currently my life.
Long-Term Running Goals: Continue running and living an active life Personal:
"If you take care of the little things, the big things take care of themselves." - Bill Jacobsen |
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| | Slow miles | Fast miles | Total Distance | | 350.53 | 35.07 | 385.60 |
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| Pink Mizuno 17 Miles: 51.86 | Purple Mizuno Miles: 301.23 | Raspberry Mizuno 18 Miles: 24.69 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| After a long hiatus waiting for the desire to run to return, I am finally back to running - and a little training.
3 miles - easy pace
26.04 min / avg pace: 8:37
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| Pink Mizuno 17 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| HIIT workout
10 min running up and down my stairs while wrapping up a conference call
Round 1 - 60 sec each, repeated x 2:
Burpees
Mountain Climbers
Side plank - 30 sec each side
Round 1 - 60 sec each, repeated x 2:
Alt. Lunges
Pushups
Squats
Iron Legs
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Off - Long travel day
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| | Slow miles | Fast miles | Total Distance | | 2.30 | 1.25 | 3.55 |
| First track workout in a very long time
1 mile warm up
5x400 targeting 5K pace - ended up sub 7 on all but the 2nd repeat
200m recoveries
.75 mile cool down
30:08 min / 8:28 avg pace
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| Pink Mizuno 17 Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Max Out Strength
3 miles easy on the treadmill
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles in a sauna while in New Braunfels for volleyball. Ran the same .75 mile stretch since it was dark and I was unfamiliar with the area. Ended up more of progressive run
Avg pace: 8:50
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| Pink Mizuno 17 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 3.00 | 4.00 |
| 3 RP miles was the plan - I had 35 min between work and commitments to crank this out on my treadmill since it was 5:30 in the afternoon and 95 degrees.
.5 mile warm up
3 miles at 8:00 min/mile
.5 mile cool down
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| Pink Mizuno 17 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Strength workout: Max out Power - legs are tired!
3 easy miles on the treadmill
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| Pink Mizuno 17 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Three miles outside at noon .... it was a bad, bad idea.
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| Pink Mizuno 17 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Tempo run this morning that I had avoided last week.
1 mile warm up
3.5 mile tempo progressing to 5K (7:30 pace (RD)) for the peak minutes and the slowly progressing back down.
1 mile cool down
Avg Pae 8:22
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| Pink Mizuno 17 Miles: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tabata Strength
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| | Slow miles | Fast miles | Total Distance | | 2.83 | 1.50 | 4.33 |
| Track workout today with JennyK -
1 mile warm up
6x400M w/ 200M recovery @5K pace (again, due to self pacing because the apple watch doesn't due lap pace, I think I ended up faster than the targeted pace)
Cool down.
I felt great for the first 4 and by the last two, I was just trying to get them done.
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| Pink Mizuno 17 Miles: 4.43 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| HIIT work out while my girls had vb practice ...legs were fried afterwards.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Three easy miles that didn't feel easy at all. Slow and tired legs from Thursday.
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| Pink Mizuno 17 Miles: 3.00 |
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| | Race: |
Martin Brew House 5K (3.1 Miles) 00:24:32, Place overall: 5, Place in age division: 3 | | Slow miles | Fast miles | Total Distance | | 1.20 | 3.10 | 4.30 |
| Jenny and I headed to the race early morning, both of us not excited about racing and really wanting to not show up. But we did, and I am so glad...isn't that how it goes?
We warmed up over the bridge with great views of downtown Fort worth for about .6 of a mile.
The race is an out and back on the trail system and a few sharp turns in the first .25 of a mile. I lined up too far back and lost probably 10-15 seconds in the beginning trying to weave my way through the people and not fall. Once we crossed the bridge and headed up the ramp, the people spaced out. At this point there was a guy trying to keep pace with me and I am happy to say, he never passed and finished 20-30 seconds behind me. I picked people off the rest of the way out and just tried to keep my pace sub 8... this is about what I expected fitness wise but was hoping for more. My legs were still very tired from Thursday and it took the warm up and first two miles of the race for them to start to feel normal. Hit the turn around and acutally drank from the cup while running - that is a first! Headead back and picked of a girl on the short up hill, but she passed me shortly after that and I was hanging on and ended up finishing about 5-10 seconds behind her. The rest of the race was hot, humid, hot and humid and the last .2 is up hill and I just pushed as hard as I could to finish strong.
Not a bad start to the training cycle and I now know I am right on target with what I had been thinking. I do need to race more and work on bringing my times back down. It will come with consisten training and more racing.... and cooler temps.
Overall, I am pleased with how it went and I got out of it what I needed.
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| Pink Mizuno 17 Miles: 4.43 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Took advantage of Labor Day and slept in, which meant that I needed to find a shady course. Started at Trader Joes and ran through Tanglewood, up through the Colonial and to the Woodshed. I was hoping for water and the fountain was off. At this point it was 80+ degrees and humid. Headed back and finally was able to get a little bit of water with just under a mile left.
Avg Pace: 8:52
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| Pink Mizuno 17 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Met the BBKs for 6 miles in beautifully cool weather. 55 degrees and low humidity more than made up for the altitude increase. Finished with one more mile on my own. I miss those guys and running in great weather.
Avg Pace 6 miles: 8:40
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| Pink Mizuno 17 Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tabata Power Strength Workouth
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Max Out Cardio Strength Workout.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 glorious miles in Boise where it was 55 degrees and 30% humidity. It was heaven.
Avg Pace 8:27
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| | Slow miles | Fast miles | Total Distance | | 4.53 | 0.00 | 4.53 |
| Easy Run
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| Purple Mizuno Miles: 4.53 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Strength Training Day
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| | Slow miles | Fast miles | Total Distance | | 4.46 | 0.00 | 4.46 |
| Avg Pace 8:23
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| Purple Mizuno Miles: 4.46 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| avg pace 8:39
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| Purple Mizuno Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| strength training
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| | Slow miles | Fast miles | Total Distance | | 4.16 | 0.00 | 4.16 |
| avg pace 8:35
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| Purple Mizuno Miles: 4.16 |
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| | Slow miles | Fast miles | Total Distance | | 7.11 | 0.00 | 7.11 |
| Met the old group at the store to catch up while Megan was in town. Out and back on the trails.
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| Purple Mizuno Miles: 7.11 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Strength Workout
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| avg pace 8:31
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| Purple Mizuno Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| avg pace 8:55
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| Purple Mizuno Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Strength Train
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| | Slow miles | Fast miles | Total Distance | | 4.04 | 0.00 | 4.04 |
| Avg pace 8:53
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| Purple Mizuno Miles: 4.04 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| strength train
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| Easy miles with Wendy to the woodshed & back. avg pace 8:43
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| Purple Mizuno Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| In San Diego for work and ended up with a speedy run:
8:41, 8:17, 7:35, 7:23
avg pace 8:00
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| Purple Mizuno Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| strength train
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| | Slow miles | Fast miles | Total Distance | | 7.25 | 0.00 | 7.25 |
| Today's plan called fo 60-70 min run. I ended up just over 60 min with the first 4.5 miles being hilly. I felt pretty good until the last 1.5 miles and I could tell my body wasn't used to the time on my feet. Avg pace 8:31
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| Purple Mizuno Miles: 7.25 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| strength workout
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 miles with Mo on the trails. It was nice to catch up and run easy and for the first 10 miler in almost 18 months...I felt great.
Avg Pace 9:02
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| Purple Mizuno Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.04 | 0.00 | 6.04 |
| Plan called for 50-60 min of easy running.
6 miles (51:45) at an avg pace of 8:33. Super foggy this morning and extra humid.
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| Purple Mizuno Miles: 6.04 |
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| | Slow miles | Fast miles | Total Distance | | 6.06 | 0.00 | 6.06 |
| In SLC for work and got to run in snow flurries. I had forgotten how to dress and ended up taking off a layer at the 1 mile mark. Plan called for 40-50 min easy run with the last 10 min. faster finish. Ran from the hotel up Sego Lilly past 13th East and back down. I had no idea about the hill climb, so it worked perfectly for the plan.
6.06 mils / 51:01 min
Splits: 9:07, 8:37, 8:58, 8:08, 8:06, 7:30
avg pace 8:24
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| Purple Mizuno Miles: 6.06 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Plan called for a 30-45 min easy run. Ran out on Hulen past McPherson and back for a total of 5 miles, 43:43 min and avg pace of 8:43.
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| Purple Mizuno Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Plan called for 90-105 min long run. Due to Texas's brief "cool down" this week, I was able to wait for the rain to stop and head out around 8:30. I did 7.75 miles, stopped by the house for water/gu and then headed back out for the remaining 4.25. From 3.5 to 7.75, I was either up or down, lots of good hill climbing today.
Total mileage: 12 / 1:42:22
avg. pace 8:31.
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| Purple Mizuno Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.69 | 0.00 | 5.69 |
| 50 min easy paced run.
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| Purple Mizuno Miles: 5.69 |
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| | Slow miles | Fast miles | Total Distance | | 6.85 | 0.00 | 6.85 |
| After three horrific work days and family commitments, I was finally able to get back out running. Plan was 50 - 60 min easy paced run with the last 10 min faster finish. Ended with 6.85/54:02/ avg pace 8:30
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| Purple Mizuno Miles: 6.85 |
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| | Slow miles | Fast miles | Total Distance | | 12.02 | 0.00 | 12.02 |
| Long run after a client meeting in Highland Park. I ended up having to wind through streets to pile on the mileage and felt great until the last couple and was tired. Ended fueling with a Kind Bar since I am out of Gu and that probably had something to do with the lack of energy.
12 miles/1:41:13 / avg pace 8:25.
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| Purple Mizuno Miles: 12.02 |
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| | Slow miles | Fast miles | Total Distance | | 5.64 | 0.00 | 5.64 |
| Today's plan called for an easy run of 40-50 min, however, it never felt easy. My legs still have not recovered from Saturday and I was overly tired and counting down the minutes until I was done. Ended up with 5.64 miles/50 min /avg pace 8:52.
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| Purple Mizuno Miles: 5.64 |
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| | Slow miles | Fast miles | Total Distance | | 5.70 | 0.00 | 5.70 |
| Easy run
50 min / 5.7 miles / avg pace 8:46
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| Purple Mizuno Miles: 5.70 |
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| | Slow miles | Fast miles | Total Distance | | 4.79 | 0.00 | 4.79 |
| Treadmill hell
45 min / 4.79 miles / 9:32 avg pace
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| Purple Mizuno Miles: 4.79 |
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| | Slow miles | Fast miles | Total Distance | | 11.31 | 0.00 | 11.31 |
| Long run that felt great!
1:40:01 / 11.31 miles / avg pace 8:50
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| Purple Mizuno Miles: 11.31 |
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| | Slow miles | Fast miles | Total Distance | | 5.13 | 0.00 | 5.13 |
| Monday's run on Wednesday - 45 min easy run.
It is wind season in Texas which means for the next several months the wind blows....most days the forecast shows 10-25 mph winds - FUN! I headed out into the wind and then finished with the wind to my back today.
45 min / 5.13 miles / avg pace 8:46
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| Purple Mizuno Miles: 5.13 |
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| | Slow miles | Fast miles | Total Distance | | 6.11 | 2.35 | 8.46 |
| I pushed the track work from yesterday to today so I could run in daylight.
Plan: 20 min warm up
8-12x400 w/ 200 recovery
3x200 strides w/ 200 recovery
20 min cool down
It is windy again today, 13-15 mph and I knew it would affect the workout, however one of the areas I am working on is not wimping out when the weather is less than perfect.
20 min warm up to the middle school track - up hill and into the wind...it was hard
I ended up with 8 - 400's and was no where near the vo2 max pace from the pace calculator - that is not a surprise. I kept repeating to myself every step is helping me get better - over and over again. This ended up being a good baseline start and hopefully I will progress over the remaining 12 weeks of marathon training.
splits: 1:43, 1:44, 1:48, 1:48, 1:47, 1:48, 1:46, 1:47
Then it was time to push through the 200's and it was just get it done. The wind was picking up and it was like running in chest high water.
splits: 48, 49, 48
I ended up have to walk a few seconds of every recovery after the 5th 400.
Walked a lap with my friend Jenny who met me there so we could catch up and then the 20 min home - yay for mostly downhill and wind to my back.
70 min running / 8:46 miles / avg pace 8:17
On an interesting note, I switched back to Garmin after using the apple watch for the past several months. My previous Garmin died and I just finally replaced it and I am amazed at how much more information is available. I had used the 405 and it was an antique. I had no idea it tracked cadence and was pleasantly surprised I averaged 184 steps per min - I have always wondered but been to lazy to count.
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| Purple Mizuno Miles: 8.46 |
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| | Slow miles | Fast miles | Total Distance | | 5.15 | 0.00 | 5.15 |
| 45 min easy run in wind and a little rain. 5.15 miles / avg pace 8:44.
My legs were tired but I had to work on keeping the pace easy, so that is a good sign.
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| Purple Mizuno Miles: 5.15 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| Plan 12-16 miles
The Texas weather has been less than kind this week and last night was no exception. I planned on meeting my friend at her gym to use her guest pass and run on the treadmill. I showed up and waited in the parking lot for 30 min and finally left. The weather was much better than I had expected and there was only wind to contend with today - and some misting rain off and on. So, I drove back home, changed clothes and headed out. My friend ended up calling me and apologizing early on for missing her alarm and we ended up running just over a mile together. Lots of dodging puddles, trying to stay out of mud and as dry as possible. By about the half-way point my shoes/feet were soaked. Overall I felt really good the entire run and like most runs, I pick up at the end - like a horse headed to the barn.
Splits: 9:14, 8:37, 8:47, 9:38 (mile with friend and a pit stop), 8:42, 8:32, 8:41, 8:36, 8:26 (pit stop & gu), 8:21, 8:28, 8:18, 8:05, 7:53
2:00:18 ( just missed the 2 hr mark!!) / 14 miles / 8:36 avg pace
This week has been a big mental growth week. For the first time since leaving SLC 6 years ago, I have run in inclement weather / mostly wind and not used it as an excuse.
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| Purple Mizuno Miles: 14.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.65 | 0.00 | 5.65 |
| Week 6:
Monday's plan 50 min easy run and finally a wind free day!
50 min / 5.65 miles / avg pace 8:51
I listened to a podcast to help keep the pace nice and easy.
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| Purple Mizuno Miles: 5.65 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.55 | 8.55 |
| Wednesday's Plan
4-6 x 400 with 200 recovery
3 x 200 with 200 recovery
20-30 min warm up/cool down
Out early to complete the workout. I ended up with a 22 min warm up at a pretty slow pace (10 min miles) with my good friend who is kind enough to meet me to make sure we run, but due to pace differences, we usually just warm up together. It was nice having a much easier warm up than last Wednesday and I felt fresher going into the work out. I opted for road vs. track due to lighting and there is a fairly flat section that makes it easy to do 1/2 mile loops about 2 miles from my house.
Repeat splits with mileage:
800: 3:32 (.51) 3:40 (.52) 3:35 (.51) 3:34 (.51)
200: 1:00 (oops...), 55, 54 - slower than last week, but I also think a little longer since I was on the road.
I did not look at the run calculator this time and just went by effort. I have no idea what I should have run, other than I feel pretty good about these splits. Not a true Yasso work out, but close and I am pleased with these times. I opted for just 4 because I have a 5K on Saturday sandwiched in my long run and that will give me plenty of speed this week.
Cool down for 21 min.
Total time 1:21:17 / 8.55 miles / 8:27 avg pace
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| Purple Mizuno Miles: 8.55 |
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| | Slow miles | Fast miles | Total Distance | | 5.40 | 0.00 | 5.40 |
| Plan 30-45 min easy run
I am in SLC for work and even though I knew it would be cold, it ended up being colder than I planned and it was chilly! Legs felt tired and heavy, but ended up being the same pace as most my easy runs.
45 min / 5.4 miles / avg pace 8:40
Love easy days!
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| Purple Mizuno Miles: 5.40 |
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 1.00 | 16.00 |
| Plan 14-18 miles
I had originally planned on running a 5k in the somewhere in the duration of this run, but after two very long, emotionally hard days at work and not getting home until after 1:00 am last night, I opted for sleeping in a little and heading out later. I started at 9:45 in shorts! I used my house as a base to eliminate carrying water/gu and I knew I would need pit stops based on how my stomach was feeling. I did 3 out and backs using the same route each time - 7 miles, 6 miles and 3 miles. It was one of those runs that was a grind, but I ended up with better paces than I expected and finished out with some MP miles which was unexpected. All of the outs were into a pretty good headwind.
Splits: Miles 1-7: 8:44, 8:33, 8:33, 8:17m 8:04, 8:11, 8;07,
Miles 8-13: 8:26, 8:24, 8:20, 8:07, 8:11, 8:03
Miles 14-16: 8:03, 8:03, 7:30
2:11:32 / 16 miles / avg pace 8:13
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| Purple Mizuno Miles: 16.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.78 | 0.00 | 6.78 |
| Week 7 - Monday's plan - 50-60 min easy running
Headed out early and it was colder than I expected. 60 min of easy running while listening to a podcast. Love starting my week off right!
60 min / 6.78 miles / avg pace 8:51
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| Purple Mizuno Miles: 6.78 |
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 6.50 | 9.00 |
| Week 7 - Wednesday: 6x800 1000 m w/400 recovery OR 4 min on/90 seconds off + 100 m strides with 100 m recovery
Today was hard to get going, I was struggling getting out of bed and going. I met my friend who warms up with me and makes sure that I have a nice slow warm up on hard days. At about 3/4 mil in I fell...not bad, but tore up my knee pretty good. I hadn't fallen for over 6 years and fell terribly in July and ended up with road rash on the right side of my body and then again this morning - what is up!
Finished the warm up and then started the workout in the same area as last weeks. I opted for the 4 min on and 90 seconds off and I struggled with correct pacing in the instructions - should have been a progression, not hanging on for dear life. I tried to reign it in, but haven't had a chance to sync my garmin and see how I did.
Major pause button.....started this yesterday and finally finishing tonight.
After finally reviewing the splits on the 4 min segments, the distances were pretty consistent
.52, .55, .55, .55, .55, .54
Not sure if this approach is better vs. the distance and comparing times, but I do believe the effort was there.
1:16:01 / 9.02 miles / avg pace 8:25
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| Purple Mizuno Miles: 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| Week 7 - Friday's plan 30-45 min easy run
In SLC again for work and did the same route as last week. Last week I froze, this week I over dressed....
45 min / 5.25 miles
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| Purple Mizuno Miles: 5.25 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.82 | 10.82 |
| Week 7: Saturday: 90 min progression run in thirds.
I ended up sick on Saturday and had to move the workout to Monday. The first third was easy, middle was moderate paced and last 30 min were hard. It ended up being a pretty good workout based on effort.
Splits: 9:23, 9:16, 8:54, 8:28, 8:13, 8:03, 8:14, 7:43, 7:52, 7:42, 6:14 (.82 mile)
1:30:00 / 10.82 miles / avg pace 8:19
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| Purple Mizuno Miles: 10.82 |
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| | Slow miles | Fast miles | Total Distance | | 3.85 | 0.00 | 3.85 |
| Week 8: Monday - 30-45 min easy run
Due to the long run on Monday, Monday's run was pushed to Tuesday.
Easy run that was extra easy. I was slow and never really tried to get out of first gear, which with the week I am having is probably okay.
36:01 / 3.85 / 9:22 avg pace
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| Purple Mizuno Miles: 3.85 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 3.00 | 7.50 |
| Week 8 - Wednesday: 20 min up/down with 2-4 mile tempo@LT pace
This is the type of workout that I am mentally afraid of and will often find a "reason" as to why I cannot get it done and today was no exception. I pushed the workout a day to Thursday due to work travel and was pretty close to bagging it this morning to help my daughter with her homework, citing that my husband had other things to due. Not true and he all but kicked me out the door to get it done.
20 min warm up 9:33, 9:09, +1:19
Tempo: 7:42, 7:28, 7:34 - I did not check my watch once, just focused on effort and was very pleased. I had some pretty good hills during mile three and would have probably been close to the same pace as the second mile. I have learned that I can managed these workouts better when I focus on effort not trying to achieve a specific pace.
20 min cool down 8:35, 8:38, +3:01
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| Purple Mizuno Miles: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
| Week 8 Saturday: 16-20 mile log run
I slept in and finally headed out around 9:00 am which meant that the wind had picked up and whenever I headed south, it was straight into the wind. The positive about heading out later is that I can run on the two lane farm roads and places I do not normally run during the week. I ended up spending the first half exploring some of the roads out to the sw of where I live and then the second have was comprised of the same roads I run during the week. I had some pretty good hills along the way ...most of them into the wind - that is the way it goes.
Splits: 9:18, 8:38, 8:42, 8:46, 8:26, 8:28, 8:32, 8:32, 8:39, 8:36, 8:47 (had to walk in some grass to avoid traffic and falling), 8:35, 8:24, 8:19, 8:23, 8:31, 8:22
Gu's at 7 and 14 and water stops at 10 & 16
I have three major projects going on at work right now and one of my daughters graduated from high school on Friday and is leaving for college right after Christmas - so it has been a little crazy. My diet has been less than stellar and I have missed strength training and doing the little things. All of this made this run much harder than it needed to be. At the half way point, I was tired and mentally worn out, but we persevere and get it done. I ended up feeling better during the second half and I am very proud of mile 16 (8:23)..one mile into the wind the entire time and I felt like I was running in sludge and going nowhere. I really expected to see into the 9's and was shocked by the 8:23.
I cannot believe I am half-way done with this cycle, it has flown by.
2:34:06 / 18 miles / 8:34 avg. pace
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| Purple Mizuno Miles: 18.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.79 | 0.00 | 6.79 |
| Tuesday - December 22
Monday's plan on Tuesday due to travel. 60 min of easy running on the treadmill OR 60 min of mental strength practicing on the treadmill --take your pick :)
60 min / 6.79 miles
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| Purple Mizuno Miles: 6.79 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 4.00 | 11.00 |
| Thursday, December 23
Plan: 20 min warm / cool down
8-10 Yasso's
So much to say about this workout......
I get so excited for my mid-week speed workout - that is until the day arrives and I dread the workout and doubt my abilities. I try to come up with a million reasons as to why I shouldn't do it and it makes more sense to run easy. This has been my MO since I moved to Texas and left the comfort of my training group.
Yasso's are even worse, in complete disclosure, I have never completed an entire Yasso workout - even going back to my group on SLC. I would start and then find an excuse and go run easy on the road.
Today started out the exact same way. My husband drove me to the track and dropped me off, saving my legs the 2 miles of uphill running to the middle school. I did a two mile warm up and started right in. Normally after the warm up, I do some drills and focus, not today...all in right away. The first 800 wasn't so bad, either was the second and then the third the mental wheels started to fall off. I don't feel good, maybe I should just quit. I told my self to get half-way through and if I still want to throw in the towel, I could have the option. Fourth actually felt good and from there on out it wasn't too bad. The last couple were tough, but that is how it should be.
As I have with the past speed days, I have really focused on effort, not on time/pace and that really seems to help. I was beyond pleased with the workout and - I FINISHED!! I walked of the track pretty dang happy.
Splits: 3:41, 3:37, 3:38, 3:37, 3:33 (not sure how that happened), 3:37, 3:36, 3:36 Exactly where I would like to be.
1:31:26 / 11 miles / 8:19 avg pace
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| Purple Mizuno Miles: 11.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.69 | 0.00 | 4.69 |
| Friday, December 25 Plan 30-45 min easy run
I love running on Christmas and something I have done for the past 10 or so years. Such a great morning and I headed out around 11:00 am - 60 degrees, sun shinning, light breeze - perfect! I ended up finishing at just over 40 min and needed a bathroom. My poor diet the past few days is catching up with me.
40:17 / 4.69 / 8:35
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| Raspberry Mizuno 18 Miles: 4.69 |
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| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| Saturday, December 26 - Plan 18-22 miles
We sent our daughter off to college this morning, she and my husband left about 4:00 am - way to early for me to be out pounding the pavement by myself. I went back to bed, with every intention of heading out between 6-7. I woke up with a headache and dehydrated and decided against heading out early and I would head out/or hit the treadmill if necessary later in the day.
Finally got down to business around 6:00 pm and due to rain and tornado warnings, I was on the treadmill. I have never done a 20 miler on the treadmill, I think the longest previously was around 16 miles. I broke it into 3 mile segments for water and Gu'd at 6, 12, & 18 but was not overly efficient. I ended up having to make a hotel reservation for my husband because they got stuck due to weather, way to many bathroom breaks to count and the last two miles were dang HARD. I was trying to figure out why, but realized afterwards, my internal body temp had gotten way to high.
So glad to have gotten it done...I don't know that I would do another 20 on the treadmill ( I feel like I have run a marathon), but I did it, when I could have given up.
20 miles / 2:55:59 / 8:47 avg pace
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| Raspberry Mizuno 18 Miles: 20.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Strength Training - Total Body Fix.
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
| Monday's Workout pushed to Tuesday because of weather. Plan: 12-14 x 1 min on/off, total running time 80-90 min.
This is one of my all-time favorite workouts... and today I messed it up by complete lack of focus....How does that happen you say?
Not sure why, but I was losing it with the first step out the door - forgot gloves. Next attempt - wasn't dressed warm enough...Third attempt - forgot my reflector and decided I would just be extra cautious.
I warmed up with Jenny who helps keep my warm ups nice and slow for 30 min and then I was on my own for the ON/OFF. I chose to do this workout in a pretty hilly area to push a little and it has been a while since I have spent time with the hills. The ON/OFF section of the workout went great and it was time to cool down for 30-35 min. Simple you say? Should be but not today. I completely forgot about the time component of the cool down and enjoyed picking up the pace for 3 miles home... and finished at 1:18:** and felt great...until I realized I should have run for another 10 minutes...I have no idea what is wrong with my today. I have a Tempo run on Thursday and should not have enjoyed the fast "cool down".
Lesson learned... I need to spend a couple of minutes focusing before I head out the door....and maybe I will remember everything, dress appropriately and only have to do it once.
Splits: 10:15, 10:00, 9:18, 8:09, 8:29, 8:12, 8:21, 8:08, 7:52...what a mess.
1:18:46 / 9 miles / 8:45
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| Purple Mizuno Miles: 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 350.53 | 35.07 | 385.60 |
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| Pink Mizuno 17 Miles: 51.86 | Purple Mizuno Miles: 301.23 | Raspberry Mizuno 18 Miles: 24.69 |
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