Slow & Steady Wins the Race :-)

Outside with Cooper.

Outside around the neighborhood.

Treadmill walking.

1st mile: 6mph

2nd mile: 6.3mph

3rd mile, 1 min @ 7mph, 1 min @ 8mph alternating

Walking, feeling lazy!

This was a really dissapointing race.  I wasn't expecting a lot, I haven't been training that hard, I've been letting myself slack off with slow miles, walking, lots of treadmill work, and I don't remember the last time I did a speed workout.  Still, I expected to not want to die.  I've been training, I swear, I should be able to run 6 miles!

But somehow, pretty much from the third mile on I just felt like my legs were lead, like it was the last miles of a full marathon, not a 10k.  I had to tell myself, just keep going, just keep going, and it was so short!  It was so depressing and I just didn't understand it - I took yesterday off so my legs were fresh.  First my shins were bothering me, then my calves, and my legs overall just felt like they weighed 1,000 pounds each. 

Splits:

1 - 8:13

2 - 8:08

3 - I have no idea, can't remember, must be somewhere around 8:08 or something

4 - 8:15

5 - 8:24

6 - 8:30

You can see how the downward spiral came on, and I just couldn't stop it.  I had slowly picked off about 10 or so people in miles 2-3 and it was so sad to watch ALL of them (and more!) to pass me in miles 5 and 6 and I just couldn't do anything to stop it.  I would be like, okay, at least keep up with them, but I just couldn't make my legs move.  Even sprinting at the end was a huge effort and I doubt my sprint was much faster than 8:10 mile pace or so.  Blahhhhh. 

So the most depressing thing is that 3 months ago I ran a 10k in 49:16 and although I felt exhausted and slightly nauteous afterwards, my legs were absolutely fine. 

Good race overall though, very flat, pretty through a park along the Green River, well run with cute shirts and mile markers. 

Take Aways - I clearly need to train harder.  I need to make it a priority to push myself harder and not let myself slack and run treadmill miles at 6mph (10min pace) because that is unacceptable.  I HAVE to run outside both weekend days in the winter, no matter the weather, its my only chance to be outside.  And I must start adding speedwork back into the workouts, even if its on the treadmill.  Better something than nothing. 

 They just posted the results of the race, and I guess on the plus side, I got 2nd in my age division (25th out of women).  Should have stuck around since it said the top 5 in each age group got prizes!  Probably the only one I"ll ever get.... I need to savor it despite the dissapointment!

Was feeling really tight today, just more proof that I was more out of shape than I thought for yesterday's 10k.  I just thought I had been maintaining, and the slacking off finally caught up with me.  Though my body was used to running 6 miles, its used to running it at 10 min miles, so of course when I go out there running 8 minute miles its going to be UPSET! 

Today my hamstrings were really tight, walked 3.5 miles on the treadmill and then ran 3 easy miles at 10 min/miles (even after all my complaining!) :-) then walked another .5.  Watched the movie Once while I did all this, felt good and loosened up my legs. 

Treadmill - it is still FREEZING outside (22 on my way to work).  Supposed to get a lot of snow tonight.

 Still feeling a little tight so started out with a walking mile @ 4mph (15min/mile).  Then ran 4 miles, the first 2 @ 6.5mph (9:13/mile), then increasing to 6.7 (8:57), 7.0 (8:30) and ending with .25 mile at 7.5 (8:00).  

 I should really be running the majority of my miles at 7.0, must begin working on this.  

Easy 1 mile walking warm-up, then 2.5 miles at 6.5mph (9:13), .25 @ 7mph (8:37) and .25 @ 7.5mph (8:00)

I've been terrible about working out this week!  1 mile walking warm-up, 4 miles at 6.5 (9:13), last .25 at 7 (8:34). 

4 miles @ 6.5 (9:13), 1 mile at 7.0 (8:34), .5 mile walking cool down.

I am SO incredibly sick of running on the treadmill.  I am sick of the snow and being trapped in my house.  I want to run outside!!!!!!  

I forget - I think 3 @ 6.5, 1 @ 7.0, .25 walking cool-down.

I got a Garmin for Christmas from my husband!  I can't wait for the snow to go away and to try it out.

1 walking, 2 @ 6, then 2 continuously increasing in speed up to 7.5 at the end. 

2 miles at 6.7 (8:57), 1 mile at 7 (8:34), .75 at 7.5 (8:00), .25 at 8.0 (7:30).

First time using my Garmin!  Loved it.  Ran 5 laps around the neighborhood, still a little bit of ice out there.