Not-so-fast-running-blog

Pace: 9:10

Conditions:

• 48°
• Wind: WSW 14 mph
• Humidity: 66%

Goal for the Day:

• Focus on maintaining a faster pace (under 9:30)

Observations:

• I need to lift weights again - my arms and abs are not tight (very aware of them while running)

Pace: Strength Workout (treadmill)

• 3 x 2 miles/800 recovery
• Warm-Up/Recovery - 9:20
• Strength - 8:40

Pace: Tempo Workout (trreadmill)

• Warm-up - 9:34
• 5K - 8:34
• Tempo (3 miles) - 8:28
• Cool-downish - 8:58

Pace: 9:38

Conditions:

• 44° (feels like 40°)
• Winds NNW 8 mph
• Short duration of light rainfall

Observations:

• I am in a mental running slump
• I really need to follow my training schedule of slow runs which means that I run 10:00 miles or above on my longer runs. i am not seeing any improvement. I attribute that to being physically worn-out. I never truly rest my body.

Pace: 10.07

Conditions:

• 41°
• Wind: NW15 mph

Running Goal for the Day:

• Run my easy pace which is 10:15

Observations:

• Mentally this was a game changer. I was more motivated. I experienced little, if any, defeatest self-talk.
• The real test will be tomorrow morning. Will I still be mentally motivated to run?
• Splits: 2 miles - 10:09 / 4 miles - 10:01 / 6 miles - 10:13 / 8 miles - 10:09 / 12 miles - 10:16 / 14 miles - 10:00 / 14.54 - 8:21

Pace: 9:30

Conditions:

• 42°
• Wind S4 mph

Observations:

• Splits 1 mile - 10:09 / 2 miles - 9:39 / 3 miles - 9:39 / 4 miles - 9:31 / 5 miles - 9:16 / 6 miles - 9:14 / 7 miles - 8:57

Pace:  Strength Workout (treadmill)

• 1 mile warm-up/9:31
• 4 x 1.5 mile/8:32
• 800 recovery/9:20
• 1 mile cool-down/8:58

Pace: Tempo Workout (treadmill)

• Splits / 1 mile - 9:39 / 5K - 8:57 / 2 miles - 8:49 / 2 miles - 8:41 / 1 mile - 8:34

Pace: 9:02

Conditions:

• 53°
• Wind NNE 5 mph

Observations:

• Splits / 1 mile - 9:36 / 2 miles - 9:23 / 3 miles - 9:16 / 4 miles - 9:00 / 5 miles - 8:40 / 6 miles - 8:11

Pace: 9:41 (easy pace)

Pace: 9:37

Conditions:

• 61°
• Wind WSW 11 mph

Goal of the Day: Go for a steady, easy half-marathon run

Observations:

• Finally dressed appropriately and brought the correct amount of nutrition and fluids - Yeah me!
• I ran a different route and it was a welcome change!
• Splits - 2 miles - 9:48 / 4 miles - 9:36 / 6 miles - 9:28 / 8 miles - 9:31 / 10 miles - 9:46 / 12 miles  - 9:22

Pace: Slow, easy pace in preparation for half-marathon this weekend

Pace: 9:07

Conditions:

• 68°
• Wind: SSE 7 mph
• Humitdity 73%

Goal:

• Complete my final tempo run before half-marathon
• Running outdoors instead of the treadmill so anything may happen with my pacing

Observations:

• It was hot, hot, hot!
• Splits / 1 mi - 10:11 / 2 mi - 9:30 / 3 mi - 9:07 / 4 mi - 9:01 / 5 mi - 8:45 / 6 mi - 8:09

Pace: 9:40

Conditioins:

• 75°
• Wind SSW 11 mph
• Light rain and lightning (had to cut my run short)

Goal of the Day: Easy, slow pace to keep legs loose

Pace: 9:17

Conditions:

• 68°
• Wind: SSW 4 mph

Goal for the Day: Slow, easy pace

Observations:

• It was good to get a sense of the outdoor temperature. Tomorrow's race mirrors todays temperature
• I could not get my Garmin to talk to me today which meant I ran much too fast
• Already in panic mode. I stopped 3X to check my settings. they were all correct. I am clueless as to why I had no audible voice.

Pace: 9:07 (13.37 miles according to my Garmin)

Conditions:

• 65° (feels like 69°)
• Wind SE 8 mph
• Humidity 85%

Goal of the Day:

• Run with the 2:00:00 race pacer
• Finish around 1:57:00

Observations:

• Don't rely on the pacers accuracy for finishing time - I finished 5 minutes ahead of the pacer, but still missed my goal.
• Splits / 2 mi - 9:07 / 4 mi - 9:05 / 6 mi - 9:00 / 8 mi - 9:05 / 10 mi - 9:08 / 12 mi - 9:13 / 13:38 - 9:05
•  

Pace: 9:36

Conditioins:

• 67°
• Wind S 12 mph
• 88% humidity

Goal for the Day:

• Loosen my legs from yesterday's run

Splits:

• 2 mi - 9:46 / 4 mi - 9:34 / 6 mi - 9:42 / 8 mi - 9:30 / 10 mi - 9:25

Pace: 9:29

Conditions:

• 57°
• Wind SE 3 mph

Splits:

• 1 mi - 10:06 / 2 mi - 9:38 / 3 mi - 9:40 / 4 mi - 9:13 / 5 mi 9:22 / 6 mi - 8:49

Pace:

• 6 mi - 9:14
• 3 mi - not timed (Girls on the Run practice 5K)

Conditions:

• 55°
• Wind NW 0 mph

Splits:

• 1 mi - 10:29 / 2 mi - 9:36 / 3 mi - 9:25 / 4 mi - 8:52 / 5 mi - 8:42 / 6 mi - 8:16

Pace: Tempo Workout (treadmill)

• 1 mi - 9:40 / 2 mi - 9:31 / 3 mi - 9:13 / 4 mi - 8:57 / 5 mi - 8:41 / 6 mi - 8:27 / 7 mi - 8:12

Pace: 8:37

Conditions:

• 54°
• S 8 mph

Goal of the Day:

• Slow, easy pace
• 5 miles

Observations:

• First two miles were quicker than normal, so I just pushed to see what I could do
• Splits / 1 mi - 9:35 / 2 mi - 8:47 / 3 mi - 8:53 / 4 mi - 8:17 / 5 mi  - 8:05 / 6 mi - 7:58
• RUN FELT AWESOME THE ENTIRE TIME!

Pace: 9:27

Conditions:

• 70°
• Wind: WSW 5 mph
• Humidity: 81%

Goal of the Day:

• Steady marathon pace - 9:35

Splits: 

• 2 mi - 9:39 / 4 mi - 9:25 / 6 mi - 9:25 / 8 mi - 9:34 / 10 mi - 9:23 / 12 mi - 9:31 / 13.07 - 9:00

Pace: 9:45

I had planned to run 10 miles this morning. Then, I noticed a ton of Secret Service vehicles parked near our small town airport. I stopped and watched the Vice President land at our airport for a clandestine visit. I got a few good pictures and experience a fun, chance encounter.

Pace: 9:25

Conditions:

• 61°
• Wind S 5 mph

Splits:

• 2 mi - 9:22 / 4 mi - 9:51 / 6 mi - 9:19 / 8 mi - 9:28 / 10 mi - 9:32 / 11:48 - 8:40

Pace: 9:04

Conditions:

• 58°
• Wind SSW 5 mph
• Humidity 79%

Splits:

• 1 mi  - 9:44 / 2 mi - 9:30 / 3 mi - 9:12 / 4 mi - 8:52 / 5 mi - 8:42 / 5:95 - 8:20