Stronger, Tougher, Faster, Smaller

My toe has finally healed and I am back to my training.  I got 2.6 miles in before my husband had to go to work.  I got woo wooed at today while running, it was just from some friends of mine but hey beggars can't be choosers.  The run felt great and I can feel the improvements but still have lots of work to do.

mile 1 12:06

mile 2 12:20

mile.6 11:45 pace (I was in a hurry to get back to the bathroom.)

 I want to increase my speed but am unsure how to do it.  I know running 5-6 times a week is preferred but how do I do those run.  One hills, one sprint workout, slow miles, fast miles, one tempo run?  And what about weight training, core excersices, just double running and that on the same days?

 Weight-still -7 but am very close to getting -8.  Next weight goal is to get back to my normal weight.  This is the weight I have been for most of the last 8 years.  After that it's making my license weight to be a lie by being too much!

 

Couldn't get outside this morning so I did a treadmill workout.  I started at 3.5 mph and did about a mile at full incline, (whew, that was tough even that slow).  Then I started and 4mph and did one minute and continued to increase speed 1mph/minute.  After a minute at 7mph, I did two minutes a 4mph, then a minute at 5,6,7,and 8 mph.  Then a VERY slow 3minute walk to cool off.

I know I could do better outside without the kids, but I'm glad I got this in.  I really want to do a 5K at the 7mph speed.  That would be so awesome.  Just keep up consistency! 

Okay, day 3 in a row.  I AM GOING TO RUN 6 TIMES A WEEK.  I AM GOING TO R UN SIX TIMES A WEEK. I AM GOING TO RUN 6 TIMES A WEEK.

See the reason I repeat that is because I am going to do, not try, not see if I can, I just have to do it if I want to improve.

So heres the run for today.  First rule, take it easy, second you can run with your GPS but NO LOOKING!   I almost cheated twice but caught myself.  Third, just keep going.

There was a little cheating because I forgot to take off all of the alerts off so I had a beep every six minutes which gave me a hint as to  my time, and it also beeped everytime my speed was faster that 11:00, then it beeped at a mile, but I know this course really well so it wasn't too much of a surprise, so I turned up my music and really started to ignore the beeps.

 Mile one 11:51

Mile two 11:30

Mile three 11:03

Total time for 3.1 was 35:28, that's almost 30 seconds faster than the race for the cure about 3 weeks ago.  Ha ha, I just beat my 5k time during a training run, I was working but I wasn't dying.  Oh yeah.  (This was a run a lot better than the 5k, where I had a 10:40 first mile and then died).
 

This morning I did 20 minutes of ab workout. I can feel how week my core is while I am running. So I am going to include abs 2/3 x's a week too.

I also just barely slipped in and made it in for Hobblecreek registration. I am running 2-3 miles tonight when my husband gets off of work. I am thinking for a slow day I will do my half marathon pace.

Also, I am going to run 6 days a week, and see how well I am improve from Ogden Half (2:50) and see how close to 2 hrs I can get in Hobble creek by running 6 days a week and increasing mileage 10% a week and maintaining miles every third week. I'll be back later to put my miles on.

Got out tonight and did a little over two miles. I think the total time was about 30 minutes, but we had about 3-5 minutes waiting at crosswalks. My partner tonight was my four year old daughter riding her bike. We had a nice talk about why she has the horn and she got to beep several times to let people know she was coming. We also had some walking while I was cramping and doing my best to make it to the restroom, where I didn't even have time to shut the door. I'm a bit tired but doing okay.

This is day 4 in a row, I'm only getting 5 days this week because I didn't run Sunday or Monday. But it will be 6 next week.

It was a long run and a lot of hills.  I ran up and around on dimple dell drive, 1300 east and all over the place.  It was slow but good.  Too much walking but I didn't want to leave my partner and I truly enjoyed our time talking.  

 Man there were some steep hills.  but I finished.

weight is currently -8lbs.