Not-so-fast-running-blog

Workout: Recovery run

• 1 mi - 10:37 / 2 mi - 9:23 / 3 mi - 10:00 / 4 mi - 9:35 / 5 mi - 9:31 / 6 mi - 9:24 / 6.18 mi - 7:56
• The sun was shining and the wind had finally settled to a gentle breezze. It turned out to be a pleasant first run of the new year!

Workout: Strength training

• Warm-up / 2 mi / 10:10
• Strength / 6 mi / 9:20
• Cool-down / .50 mi / 9:40

I always find it fascinating how quickly fitness fades when I take a small respite from training. It's not as if this pace was challenging, but to maintain it for 6 miles I really had to keep pushing myself with each mile.

Currently my only running goal for the New Year is to have fun. If I race, I only want to run races that bring me joy. My son asked me if I'd sign up for the 2021 Dopey race with him. It's funny because we did the Goofy in 2017. Then, we did the Dopey in 2018. After both races, we swore that we would NEVER do another Disney race. Here we are again taking back those famous last words. I agreed to the Dopey race if he agreed to running the Princess race in the upcoming years. It appears that we'll be spending some quality family time in Florida.

Workout: Recovery (treadmill)

I forgot my headset whcih meant no music or podcasts. I just can't even ...

Workout: Long run

• Warm-up / 1.06 mi / 13:27
• Long run / 9.26 mi / 10:09

I would have liked my overall pace to have been more around 10:45, but I am just grateful that I accomplished this workout. Mentally, I was just not in the mood.

Workout: Long run

• 2 mi - 10:16 / 4 mi - 10:45 / 6 mi - 9:51 / 8 mi - 10:20 / 10:00 mi - 9:53
• It was a pleasant, relaxing run. It was pretty windy, but I dressed for the chill.

Workout: Speed work (treadmill)

• Warm-up / 1.50 mi / 10:20
• .50 mi / 8:12 x 6 w .50 mi recovery / 9:31
• Cool down / 1.0 mi / 9:40

Workout: Warm-up run (treadmill)

• Run / 2.5 mi / 9:33
• Spin / 45 min

Workout: Tempo run (treadmill)

• Warm-up / 1.5 mi / 10:20
• Tempo / 8 mi / 9:05
• Cool-down / 1 mi / 9:33

Cross-train:

• 45 minutes spin class (new instructor - hard, hard, hard!)

Workout: Recovery run (treadmill)

• Warm-up / 1 mi / 10:40
• Recovery / 7 mi / 9:45
• Cool-down / .50 mi / 9:35

Long run: Overall average pace - 10:01

• 2 mi - 10:38 / 4 mi - 10:21 / 6 mi - 9:50 / 8 mi - 9:50 / 10 mi - 9:49 / 12 mi - 9:33
• I was happy with my negative splits!
• I was also happy that I beat the torrential rain! I anticipated running on the treadmill this morning, but the weather radar showed a window of dry opportunity. The winds were strong. I remained dry until the final 2 miles!

Workout: Recovery run (overall average pace - 10:20)

• The temperature hovered in the low 30's this morning which was a big dip from yesterday's run in the mid 60's. Yesterday I beat the torrential rain. Today I ran in snow flurries. Fortunately, the snow melted by the time it hit the ground. I wonder what weather I'll run in tomorrow. It's anyone's guess!

Workout: Speed (treadmill)

Warm-up / 2 mi / 10:00

Speed / 5 x 1200 / 8:12 w 400R / 9:33

Cool-down / 1 mi / 10:00

Workout: Recovery run (treadmill)

• Warm-up / 2 mi / 10:30
• Recovery / 6 mi / 9:40

Workout: Recovery (treadmill)

• 3 mi / 10:00
• 45 min / Spin class

I have not been a member for 20 years, but the health club celebrated its 20th year anniversary by purchasing new spin bikes! The bikes are AWESOME!

Workout: Tempo run (treadmill)

• Warm-up / 2 mi / 10:40
• Tempo / 7 mi / 9:12

I've been listening to the podcast, The Happiness Lab during my treadmill workouts. I've really enjoyed starting my day contemplating the idea of happiness. Today's podcast was about silver medalist winners. They are the least happy podium winners at the Olympics and on average die the soonest of any medal winners. It is all about perspective. Highly interesting and engaging data research to start my day.

Workout: Long run (treadmill)

• Warm-up / 3 mi / 11:10
• Long run / 9 mi / 9:49
• Cool-down / 1 mi / 11:10

I listened to the podcast, The Science of Happiness. It helped pass the time in the gym since the outdoors consisted of steady, cold rain.

Workout: Recovery run (treadmill)

• Warm-up / 2 mi / 10:40
• Recovery / 7 mi / 9:40
• Cool-down / 1 mi / 10:30

Workout: Recovery run (treadmill)

• Warm-up / 2 mi / 10:30
• Recovery / 6 mi / 9:40

Workout:

• Run / 3 mi / 10:00
• Spin / 10 mi / 45 min

Workout: Tempo (treadmill)

• Warm-up / 1 mi / 11:20
• Tempo / 7 mi / 9:31
• Cool-down / 1 mi / 9:40

Workout:

• Treadmill / 3 mi / 10:00
• Spin class / 10 mi / 45 min

Long run: (suggested pace - 10:30)

• 2 mi - 10:44 / 4 mi - 10:16 / 6 mi - 10:29 / 8 mi - 10:06 / 10 mi - 10:06 / 12 mi - 9:49 / 14 mi - 9:42
• Overall average pace - 10:11
• I tried to beat the snow, but it caught up to me at mile 10. I really want to get about 55 miles in each week , but I can't seem to accomplish that with cross training. It appears that I'll have to forego a day of rest or do two-a-day workouts. I think that I am too old for that now! Ha-Ha!

Long run: 9:44 avg pace

• 2 mi - 9:52 / 4 mi - 9:41 / 6 mi - 9:42 / 8 mi - 9:30 / 10 mi - 9:55
• Cool-down / 1.18 mi / 10:15

I intended to run my 11:30 long run pace. After a few miles, I fell into a comfortable pace and chose to remain there. I slowed on mile 8 - 10 because my son kept texting me. When family calls, I put them first. I've reached the reality of knowing that I have fewer days ahead of me then behind me. I make sure that each day counts to its fullest.

Workout: Recovery run (treadmill)

• Overall average pace - 9:50
• Spin class - 45 minutes

Workout: Tempo run (treadmill)

• Warm-up / 1.5 mi / 10:50
• Tempo / 7 mi / 9:05
• Cool-down / 1 mi / 9:13

Workout: Recovery run

• 1 mi - 10:13 / 2 mi - 10:06 / 3 mi - 10:36 / 4 mi - 9:57 / 5 mi - 9:27 / 6 mi - 9:42 / 7 mi - 9:29 / 8 mi 9:14 / 9 mi - 9:46

I did not anticipate that I'd be running in snow flurries this morning! I did not see that coming, but those flakes were something else! It was beyond lovely and so much fun!