Not-so-fast-running-blog

Cross Training:

• 45 minutes spinning

Workout: 55 minutes easy with 5 x 30 second strides (60 seconds recovery)

Workout: 18 miles easy, if feeling good, run miles 11 - 17 at MP pace. Final mile run easy

Overall Average Pace: 9:52

Splits:

• 2 mi - 10:16 / 4 mi - 9:39 / 6 mi - 9:45 / 8 mi - 9:53 / 10 mi - 10:11 / 12 mi - 10:03 / 14 mi - 9:41 / 16 mi - 10:05 / 18 mi - 9:18 / 18.15 mi - 9:13

Thoughts: 

• I ran home after 5 miles because I overdressed. It felt good to not wear so many layers of clothing.
• At mile 14, I had to stop and loosen my shoelaces. My toes were killing me. They were being pinched horribly. I took Tynenol to ease the pain. These two changes really helped me finish strong and eased my pain considerably.
• In genral, I was pleased with my overall pace. Managing my food consumption is improving.

Workout: 60 minutes easy

Overall Average Pace: 10:05

Conditions:

• 29°
• Wind ENE 7 mph
• Sunshine, glorious sun!!!!!!

Splits: ​

• 1 mi - 10:19 / 2 mi - 10:01 / 3 mi - 10:19 / 4 mi - 10:05 / 5 mi - 10:04 / 6 mi - 9:59 / 6.25 mi - 9:00

Workout: 50 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

Overall Average Pace: 10:25

Conditions:

• 30°
• Wind E 8 mph

Workout:10 minute warm-up / 40 minutes at MP / 5 minutes "fun-fast" / 15 minutes at MP / 10 minute cool-down

Conditions:

• 32° (feels like 29°)
• Wind WNW 6 mph

Overall Average Paces:

• 10 minute warm-up - 1.06 mi /10:56
• 40 minute MP - 4.02 mi / 9:35
• Fun fast - 0.69 mi / 8:15 (Ha! There was nothing "fun" about this part of the workout!)
• 15 minute MP - 1.75 mi / 8:59

Thoughts:

• I was proud of myself for getting out of bed on another early morning because I definitely did not want to get up. The last thing that I wanted to do was run!
• The workout was diffiuclt, but I performed better than I anticipated. I was pleased with my MP and the fun-fast portions of the workout.

  Workout: 60 minutes easy

Overall Average Pace: 9:57

Conditions:

• 32°
• Wind W 13 mph
• Snow Showers

Splits:

• 1 mi -10:51 / 2 mi - 10:20 / 3 mi - 10:23 / 4 mi - 10:03 / 5 mi - 9:37 / 6 mi - 9:16 / 7 mi - 9:13 / 7:53 - 9:38

Cross Training:

• 45 minutes spinning

 Workout: 60 minutes easy

Overall Average Pace: 10:21

Conditions:

• 25°
• Wind W 8mph

Splits:

• 1 mi - 10:41 / 2 mi - 10:29 / 3 mi - 10:46 / 4 mi - 10:11 / 5 mi - 10:30 / 6 mi - 9:28 / 6.39 mi - 9:13

Thoughts:

• I leave for Baltimore tomorrow. I am supposed to run 22 miles. The next few days will be difficult to fit that long run into my schedule. Just going to do my best and not stress.

Workout: This is Sunday's workout since I am traveling to Baltimore. I did not have enough time in my morning to run the prescribed long run.

• 50 - 60 minutes easy

Overall Average Pace: 9:56

Splits:

• 1 mile - 10:48 / 2 mi - 10:16 / 3 mi - 9:53 / 4 mi - 9:42 / 5 mi - 9:37 / 6 mi - 9:18

Workout: 22 miles easy, run the first 10 miles conservatively

Overall Average Pace:  10:00

Splits:

• 5 mi - 10:03 / 10 mi - 9:57 / 15 mi - 9:53 / 20 mi - 10:09 / 22 mi - 10:00​

Thoughts:

• I located a running trail, Baltimore-Annapolis Trail Park, which was a 13 mile out and back path. The trail was paved, flat, and very scenic.
• Somewhere along mile 10 - 15, my running food fell out of my running pack. Since I run with headphones, I did not hear my Cliff bar and beans drop to the ground. 
• Once I realized that I was out of nourishment at mile 15, the run became a bit of a mental and physical  struggle.
• I am glad, however, that my pace did not suffer too much after mile 15.
• I was hoping to attain a slightly faster overall average pace than 10:00. All in all, it was a solid long run.

Workout: 60 minutes easy with 5 x 30 splits (60 seconds easy recovery)

Overall Average Pace: 10:03

Conditions:

• 30
• Wind NW 15 mph
• Snow and ice covered roads

Splits:

• 1 mi - 10:38 / 2 mi - 9:57 / 3 mi - 9:36 / 4 mi - 9:31 / 5 mi - 11:50 / 6 mi - 9:22 / 6.65 mi - 9:02

Thoughts:

• I am now in Carlisle, PA
• I set out for an easy run. The roads were extremely slick so I decided not to run the stride portion of the workout. To my good fortune, I stumbled upon the sports fields of Dickinson College. A running track went around the baseball and soccer fields. I was able to safely run my strides on the track since the surface was gravel and not icy!

Workout: 60 - 70 minutes easy

Overall Average Pace: 9:51

Conditions:

• 28 (feels like 19)
• Wind W 19 mph
• Snow Flurries

Splits:

• 1 mi - 10:34 / 2 mi - 9:40 / 3 mi - 10:22 / 4 mi - 9:57 / 5 mi - 9:20 / 6 mi - 9:05

Thoughts:

• The run was a challenge today. I felt tired. I was cold. I pushed through anyway. Knowing that tomorrow is a rest day helped a tremendous amount.
• I used today to help sort out a course for Friday's long run. I need a 6 - 7 mile stretch where I can run my MP. Since I am running in an unfamiliar area, I didnot want my pace affected by uncertainity.

Workout: 50 minutes easy

Overall Average Pace: 10:00

Conditions:

• 28 (feels like 24)
• Wind W 8mph
• Snow flurries

Splits:

• 1 mi - 10:28 / 2 mi - 10:19 / 3 mi - 9:54 / 4 mi - 10:04 / 5 mi - 9:51 / 5.50 mi - 8:47

Thoughts:

• This was a hard, fought run. I had zero pep in my step. 
• I need to run my long run tomorrow as Saturday I fly back home.

Workout: 16 mile long run: 7 miles easy, 8 miles at MP, 1 mile cool-down

Overall Average Pace: 10:04

Conditions:

• 30 (feels like 22)
• Wind WNW 28 mph
• Snow flurries

Splits:

• 2 mi - 10:27 / 4 mi - 10:32 / 6 mi - 10:25 / 8 mi - 10:06 - / 10 mi - 10:02 / 12 mi - 10:07 / 14 mi - 10:03 / 16 mi - 8:32

Thoughts:

• Considering that I was running in an unfamiliar city and in unfavorable weather conditions, I was just happy to have finished the mileage. I did not realize until I typed this workout entry that I was to run an additional mile of cool-down.
• I am really struggling to run my MP. It's not that I can't run it. It's just that I fear I'm going to hit the wall so I delay it. Before I know it, my long run is over and done.
• The wind overwhelmed me today. I barely weigh 100 lbs. There were times when I could hardly move forward. When the wind was at my back, I could hardly stay on my feet. Happy though to have persisted!
• I fly home tomorrow. My fingers are crossed that I'll experience better weather conditions!

 Workout: 50 - 60 minutes easy pace

Overall Average Pace: 10.31

Conditions:

• 31°
• Wind NNE 5 mph

Splits:

• 1 mi -11:29 / 2 mi - 10:42 / 3 mi - 10:52 / 4 mi - 10:25 / 5 mi - 10:16 / 6 mi - 9:15

Thoughts:

• Everything about this workout seemed off. My legs felt heavy. My head hurt. I had zero energy. I was just simply lackluster in every way.
• It could have been jet lag. It could have been that I was supposed to run a race this morning, but discovered that it was a scam. How bizzarre is that? I ran the race last year, but it must have gone out of business some time after I registered. I suppose that is the risk when signing up for the early bird rate.

Workout: 55 minutes with 5 x 30 second strides (60 seconds easy recovery)

Overall Average Pace: 10:09

Conditions:

• 37°
• Wind NE 6 mph

Splits:

• 1 mi - 10:20 / 2 mi - 10:14 / 3 mi - 10:22 / 4 mi - 9:59 / 5 mi - 9:44 / 6 mi - 9:52 / 6.40 mi - 9:13

Thoughts:

• Today's run felt much better. My body felt rested. My steps were light and my mind was unencumbered.

Workout: 2 miles warm-up / 4 miles MP / 1 mile HMP / 2 miles MP / 1 mile cool-down

Overall Average Pace:

• 2 miles warm-up - 9:40
• 4 miles - 8:59
• 1 mile - 8:21
• 2 miles - 8:59
• 1 mile - 9:10

Thoughts:

• I was disappointed that this workout was performed on the treadmill. Tuesday and Wednesday's weather was full of snow. I switched workouts around in anticipation of the impending snow, but more snowfall fell then predicted. The roads were impassable to accomplish a safe run today.
• I struggle on the treadmill because my workouts are significantly easier on my body than when I run outside. I try to adjust my pace by increasing the speed, but I have yet to master a similar workout intensity.

Workout: 70 minutes easy (treadmill)

Overall Average Pace:

• 7.29 miles - 9:04
• 1 mile cool-down - 9:14

Workout: 45 - 50 minutes easy

Overall Average Pace: 9:57

Conditions:

• 32°
• Wind NW 5 mph

Splits:

• 1 mi - 10:28 / 2 mi - 10:12 / 3 mi - 10:03 / 4 mi - 9:56 / 5 mi - 9:51 / 6 mi - 9:34 / 6.51 mi - 9:14

Workout: 14 mile long run: 6 miles easy, 7 miles at MP, 1 mile cool-down

Overall Average Pace:

• 13 miles - 9:55
• 1 mile cool-down - 9:52

Conditions:

• 33° (feels like 21°)
• Wind E 15 mph
• Rain and snow showers

Splits:

• 2 mi - 11:19 / 4 mi - 9:57 / 6 mi - 9:57 / 8 mi - 9:36 / 10 mi - 9:34 / 12 mi - 9:50 / 13 mi - 8:38
• 1 mi cool-down - 9:52

Thoughts:

• Weather conditions this morning were not ideal. My first 4 miles were run in blinding snow. Fortunately, the roads and sidewalks were warm enough that the snow mostly melted upon impact. By mile 5 the snow turned into ice pellets. The roads were now slightly icy with a lot of slushy areas. Snowfall returned at mile 7 and the salt trucks thankfully were out in full force. I stayed on the roads now which helped me quicken my pace safely.
• Overall, I was pleased with my finishing time. Mostly, I was glad that I completed the 14 miles outside instead of on the treadmill. It was a beautiful, peaceful run.
• Also, this week marked the first time since my fall in February where I was able to squat without knee pain and run without a nose bleed! I think that I am fully recovered from my injuries!

Workout: 50 minutes easy

Overall Average Pace: 10:00

Conditions:

• 28°
• Wind E 6 mph
• Roads ice-covered in spots

Workout: 50 - 60 minutes easy

Overall Average Pace: 9:43

Conditions:

• 38° (feels like 28°)
• SE 10 mph
• Some sidewalks snow packed and icy

Splits:

• 1 mi - 10:56 / 2 mi - 10:20 / 3 mi - 9:30 / 4 mi - 9:32 / 5 mi - 9:22 / 6 mi - 8:42

Thoughts:

• Today's run felt really good. The temperature was refreshing. Most of my running surfaces were dry. My legs felt fresh. I could have run many more miles, but stayed true to my training schedule.

Cross Training:

• 50 minutes pilates
• 45 minutes spinning

 Workout: 1 mi warm-up, 2 mi at MP, 1 mi at HMP, 3 mi at MP, 1 mi cool-down

Conditions:

• 51°
• Wind S 12 mph
• Light rain drizzles

Overall Average Pace:

• 1 mi warm-up - 10:16
• 2 mi MP - 9:35 (trying for a range between 9:45 - 9:35)
• 1 mi HMP - 9:11 (trying for a range between 9:10 - 9:00)
• 3 mi MP - 9:12 (trying for a range between 9:45 - 9:35)
• 1 mi cool-down - 9:23

Thoughts:

• I was happy to finally be able to complete one of these workouts outside instead of on the treadmill. Unfortunately, it is evident that I am not adept at knowing what my paces should feel like as I run.
• I don't know if I am underestimating my capibilites as a runner because running these paces was pretty easy to complete. I am probably prepared to run a decent half-marathon at this juncture. The marathon distance is still a pretty big question mark.

 Workout: 40 - 55 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

• Tread mill workout due to the rain

Workout: 30 - 35 minutes easy

Cross-training:

• 45 minutes spinning

Conditions:

• 42°
• Wind NNE 40 mph
• Rain sprinkles toward the end of my race

Overall Average Pace:

• 13.1 mi - 9:35 / That was a little faster than I had anticipated, but I was still feeling strong
• 20 mi - 10:20 / I developed a migraine around mile 15. I administered a shot, but it was not helping. I was disoriented and nauseated.
• Final 10K - 10:40 / I was vomitting steadily at this point. I don't remember much of the final few miles of the race except that I was just really glad to see the finisher banner!