Not-so-fast-running-blog

Quick Run: 8:59

I was scheduled to run an afternoon 5K recovery race, but my migraines have been off the chart. I woke up with a bad headache so I thought it best to get a run in while I still felt okay. Glad I did because I was in no shape to run later in the day.
 

Cross Training:

• 20 minutes weight training
• 45 minutes spinning

Recovery Run: 9:40

Finally a no glove morning! Is April fooling me?

Cross-Training:

• 20 minutes weight training
• 45 minutes of spinning - My favorite instructor is leaving at the end of this month. Early morning spin class will only be offered once a week. I'll have to think about plan B.

Recovery run: 9:20

This was a little fast for a recovery run. I should have paid better attention to my Garmin. I was supposed to run a 10:20 pace. I think that I was excited that the early morning temperature was in the 50's. It felt so refreshing!

Run: 9:26

It was a tough week with my head. Doctor changed my migraine medication. He said that it would take about 3 weeks for me to notice any real changes. Oh, joy! On the positive side, I had my biometric screening meeting with my corporations helath coach. I scored a 99%. It's reassuring to know that all of this healthy living is paying off!

Recovery Run: 9:54

The chill is back! Spring is just a big tease!

Workout:

• Treadmill: 9:20
• 45 minutes spinning

Recovery Run: 9:50

I love when I can out run the rain! I stepped onto the porch just as the first raindrops began to fall. Booyah!

Workout:

• 3 miles: 9:20
• 45 minutes of spinning

Long Run: 9:46

• 2 mi - 10:14 / 4 mi - 10:33 / 6 mi - 9:12 / 8 mi - 9:42 / 10 mi - 9:19 / 12 mi - 8:09

The meds seem to be helping my head, but the fluctuation in the weather patterns is not helping. Looking forward to some stable weather patterns soon! I am pleased with my final 4 miles. I am also pleased that I am up to date on tracking my mileage!

Treadmill Run:

2 mi - 10:00 / 4 mi - 8:30 / .50 mi - 9:45

Cross Training:

• 20 minutes weight lifting
• 45 minutes spinning

Recovery Run: (suggested pace - 10:20)

• 1 mi - 11:27 / 2 mi - 10:26 / 3 mi - 9:53 / 4 mi - 9:50 / 5 mi - 9:29 / 6 mi - 9:50 / 7 mi - 9:48 / 7:58 mi - 8:47

Cross-training:

• 10 minutes weight-training
• 45 minutes spinning

I was scheduled to run an 8K race. The race was rescheduled to next weekend due to flooding along the trail route.

Workout: (treadmill)

• Warm-up / 1 mi / 11:00
• .50 mi (8:25)  6x / .25 (10:00)
• Cool-down / .75 mi / 9:30
   

Workout: 4 miles Conversation Pace (9:30 suggested pace)

I am entering my next speed phase to prepare for a half-marathon in four weeks.

• Warm-up / 1 mi - 10:47 / 2 mi - 9:53
• Conversation Pace / 3 mi - 9:18 / 4 mi - 9:10 / 5 mi - 8;49 / 6 mi - 9:08
• Cool-down / 7 mi - 9:46 / 7.46 mi - 9:51

Workout: Tempo Work

• .5 mi @ 10:00
• 2 mi @ 8:43
• .5 mi @ 10:00
• 2 mi @ 8:43
• .5 mi @ 10:00

I may have a groin injury. I'll stretch throughout today and see how my recovery run goes tomorrow. This is something that I have never experienced. The pain is more of an awareness that I have a muscle there.

Workout: Recovery Run (goal pace / 10:20)

• 1 mi - 10:56 / 2 mi - 10:17 / 3 mi - 10:57 / 4 mi - 9:55 / 5 mi - 9:47 / 6 mi - 9:27 / 6.31 - 8:34
• I took Advil prior to the run. My groin pain is very noticeable this morning. I did a lot of stretching before heading out this morning in the rain.

Tour De Trails 8K / 3rd Overall Female

It was a miracle that I made it to this event. I just currently do not want to race. On my way home from work last evening, I noticed that a section of the People's Trail was submerged under water. My initial thought was, "Hallujah! The race will be canceled for a second week in a row!" To my disappointment, there was no cancellation notice this morning.

I literally willed myself to the race and to the starting line. Once the race began, I got into an easy rhythm with my pace. My self-talk was positive. I encouraged other runners along the race course. I felt strong at the finish line. Whatever forboding I was anticipating, it just did not happen. I'll need to remind myself of that for my next race in four weeks.

Splits:

1 mi - 8:42 / 2 mi - 8:26 / 3 mi - 8:24 / 4 mi - 8:23 / 5 mi - 8:23

Workout: Long Run (12 miles)

• 1 mi - LR- 12:00 / 2 mi - CP - 9:30 / 1 mi - LR / 2 mi - CP / 1 mi - LR / 2 mi - CR / 1 mi - LR / 2 mi - CR
• Splits / 2 mi - 9:34 / 4 mi - 9:53 / 6 mi - 9:32 / 8 mi - 10:27 / 10 mi - 10:12 / 12:02 mi - 9:42 / Cooldown - .44 mi - 10:21

Lesson to be Learned:

• Whatever issue I had with my groin seems to be gone. I had zero pain yesterday and today. I am still stretching and will continue to keep that as part of my pre and post running routine.
• My legs felt strong following yesterday's race! It also felt nice to be running on a Sunday morning. The time alone really helps me get my week focused.
• This routine appears to be a part of my training plan for the next few weeks. I'll need to make sure that I keep saving each segment of the workout. I don't really know how closely I stayed to that 9:30 pace during the 2 mile stretches.
• It was a windy, chilly morning. Where is Spring?

Workout: 4 miles Conversation Pace (9:30)

• Warm-up - 10:40 / 1 mi - 9:34 / 2 mi - 10:34 / 3 mi - 9:28 / 4 mi - 8:47
• This was a hard workout. My legs were tired from Saturday's race and Sunday's long run. I really had to push myself. I'm not sure why that 2nd mile of my conversation pace was so slow, but I was just grateful to have gotten the workout completed.

Workout:

• 45 minutes spinning
• I should have lifted weights. Maybe I'll get it in this afternoon after work.