Not-so-fast-running-blog

Cross Training:

• 30 minutes weight training

Workout: Strength on the treadmill (HMP)

• 1.5 mi warm-up / 10:50
• 4 miles / 9:20
• 1.5 mi cool-down / 10:00

Thoughts:

• My paces on the treadmill were significantly slower than I had planned to run. My foot hurt the entire workout. I stopped periodically to stretch the area and to take additional Advil. Nothing relieved the pain today.
• I'll wear my boot all day today.
• I'll start again tomorrow with new hope!

Cross-Training:

• 45 minutes spinning
• 30 minutes weight training

Workout: Just run 5 mi (goal pace 10:00)

Overall Average Pace: 9:16

Conditions:

• 73 °
• 77% humidity

Splits:

• 1 mi - 10:07 / 2 mi - 9:06 / 3 mi - 9:09 / 4 mi - 9:20 / 5 mi - 8:50 / 5.17 mi - 8:20

Thoughts:

• I was not sure what to expect since my foot pain was unbearable yesterday during the run.
• I kept my boot on all day and night. Perhaps this helped because I barely had any pain while running!
• I was extremely satisfied with my overall workout. I have no stamina at these faster paces, but I am realistic with the gradual build-up.

Workout: 10 miles easy pace (goal pace 10:05)

Overall Average Pace: 9:59

Conditions:

• 69°
• Wind SW 5 mph
• Humidity 60%

Splits:

• 2 mi - 10:56 / 4 mi - 9:56 / 6 mi - 9:39 / 8 mi - 9:52 / 10 mi - 9:32

Thoughts:

• Overall, I am pleased with my performance. I am trying to build my stamina and push my easy run pace to under 10:00. Ipurposely slowed mile 7 & 8 to ensure that I could finish the full 10 miles.
• My foot was bad for the first two miles. I repeatedly stop and stretched. The pain eventually worked itself out to a minor annoyance.

Cross-Training:

• 10 mile bike ride

 Workout: 6 miles slow easy (goal pace - 10:30)

Overall Average Pace: 10:08

Conditions:

• 69°
• Wind S 5 mph
• Humidity 71%

Splits:

• 1 mi - 11:08 / 2 mi - 10:23 / 3 mi - 10:15 / 4 mi - 10:18 / 5 mi - 9:34 / 6:28 mi - 9:14

Thoughts:

• I am incredibly out of running shape! I can't believe how difficult of a run this was for me!

Workout: 5 miles easy

Overall Average Pace: 9:33

Splits:

• 1mi - 10:52 / 2 mi - 9:20 /3 mi - 9:29 / 4 mi - 9:52 / 5 mi - 9:10

Workout: Speed on the treadmill

• 1.5 mi warm-up / 10:54
• 4 x 1200m / 8:34
• with 400 m jog rest / 10:00
• 1 mi cool-down / 10:00

Workout: Strength

• 1.5 - Warm-up
• 4 miles HMP
• 1.5 cool-down

Splits:

• 1 mi - 12:18 / 2 mi - 10:31 / 3 mi - 9:44 / 4 mi - 9:11 / 5 mi - 9:13 / 6 mi - 8:41 / 7 mi - 9:12

Thoughts:

• My foot hurt so badly I chose to run the first 3 miles as my warm-up. I stopped a lot during the first mile to stretch the foot area. By mile 4, the pain was minimal. I was able to run closer to my HMP. Unfortunately, my stamina is not strong. I might have had two more miles left at that pace.

 Workout: 6 miles easy

Overall Average Pace: 10:38

Conditions:

• 79°
• Winds WSW 6 mph
• Humidity 73%

Splits:

• 1 mi - 12:42 / 2 mi - 11:06 / 3 mi - 10:37 / 4 mi - 10:20 / 5 mi - 10:06 / 6 mi - 9:00

​Thoughts:

• So much pain. Part of the problem is that I am back at work. I am on my feet from 7 AM until 5 PM. I am selective about my work shoes, but I am probably going to have to wear my boot to work. Ugh!

 Workout: 12 mile long run

Overall Average Pace: 9:41

Conditions:

• 72°
• Humidity 70%

Splits:

• 2 mi - 10:54 / 4 mi - 9:48 / 6 mi - 9:44 / 8 mi - 9:20 / 10 mi - 9:11 / 12 mi - 9:17

Thoughts:

• Overall, this was not an epic fail. I was happy to see that my last 6 miles were  faster than my first 6. I purposely slowed at mile 10 because I did not feel that mentally I would finish. My stamina is just so poor.
• My foot held up pretty well. I consumed a fair amount of Advil along the way.

Workout: Easy run

Overall Average Pace: 9:51

Conditions:

• 63°
• Humidity 89%

Splits:

• 1 mi - 11:29 / 2 mi - 10:23 / 3 mi - 9:53 / 4 mi - 9:42 / 5 mi - 9:05 / 6 mi - 8:42

Thoughts:

• My foot pain was not too intense this morning. I was not sure what to expect since I ran 12 miles yesterday.
• While running, I realized that I need to run more weekly miles to increase my stamina. If I run this half-marathon in Septmeber, I am 6 weeks behind in the training schedule for race day. Currently I am able to run about 5 miles easily. I've got my work cut out for me.
• I'm just not sure how much I should push myself. It is pretty clear that if I race my performance is not optimal with my foot issues.

Workout: 5 miles eay

Overall Average Pace: 10:41

Splits:

• 1 mi - 13:07 / 2 mi - 10:49 / 3 mi - 10:31 / 4 mi - 9:57 / 5 mi - 9:27 / 6 mi - 10:12

Thoughts:

• This was an awful, awful, awful run.

Workout: 5 miles easy

Overall Average Pace: 10:00

Workout: 5 easy miles

Overall Average Pace: 10:27

Thoughts:

• This is just a bad, bad week in terms of running.

Cross Training:

• 45 minutes of spinning

 Workout: 8 easy

• Lightning cut my run short

Overall Average Pace: 10:24

Conditions:

• 73°
• Humidity 98%
• 0% chance of rain - epic fail with weather report

Splits:

• 1 mi - 12:15 / 2 mi - 11:01 / 3 mi - 10 : 27 / 4 mi - 10:05 / 5 mi - 9:38 / 6 mi - 8:36

Workout: Easy long run

Overall Average Pace: unknown

• At mile 8.44, I stopped my Garmin to grab a quick bite and drink for energy. I fogot to turn it back on! I didn't realize it until nearly 2 miles later.

Conditions:

• 69°
• Wind NNE 6 mph
• Humidity 63%

Splits:

• 1mile - 11:02 / 2 mi -10:29 / 3 mi -10:24 / 4 mi - 9:54 / 5 mi - 10:01 / 6 mi - 9:43 / 7 mi - 9:30 / 8 mi - 9:40 / 11mi - 8:15

Thoughts:

• I have a new night boot. I've worn it twice. It is very uncomfortable, but it seems to be helping. My foot pain is slightly less in the morning and throughout the day. I hope this trend continues. I'd really like to see a significant drop in time for my first few miles. I can't imagine shaving off enough minutes to secure a mariginally decent half-marathon finish if my I continue to start my runs so slow.

Workout: Easy run

Overall Aaverage Pace: 10:04

Splits:

• 1 mi - 11:12 / 2 mi - 10:17 / 3 mi - 10:22 / 4 mi - 9:21 / 5 mi - 9:55 / 6 mi - 9:43 / 7 mi - 9:41 / 8 mi - 10:03

Workout: Strength (I usually do this workout on the treadmill. My headphones are not working so I decided to take it ourside. The cool, crisp morning air felt good.

Overall Average Pace: 10:07

Splits:

• 1 mi - 12:30 / 2 mi - 11:07 / 3 mi - 10:17 / 4 mi - 9:40 / 5 mi - 9:16 / 6 mi - 9:08 / 7 mi - 9:16 / 8 mi - 9:14

 Workout: Run to build stamina

Overall Average Pace: 9:49

Conditions:

• 64°
• Humidity 91%

Splits:

• 1 mi - 12:03 / 2 mi - 10:27 / 3 mi -10:03 / 4 mi - 9:25 / 5 mi - 9:19 / 6 mi - 9:08 / 7 mi - 8:58 / 8 mi - 9:15

Thoughts:

• My splits were better except for the first two, but I could barely walk on my foot afterward.

Cross Training:

• 45 minutes of spinning​

Thoughts:

• My foot is still throbbing and hurts when I put pressure on it.

Cross Training:

• 45 minutes of spinning

 Workout: Run extra miles to build stamina

Overall Average Pace: 10:36

Splits:

• 1 mi - 12:05 / 2 mi - 10:54 / 3 mi - 10:44 / 4 mi - 10:47 / 5 mi - 10:05 / 6 mi - 10:02 / 7 mi - 10:29 / 8 mi - 10:52 / 9 mi - 10:10 / 10 mi - 9:50 / 11 mi - 9:52 / 12 mi - 10:01

Thoughts:

• That first mile - ugh!
• My right foot and now right knee - so much pain!
• Just beat the downpour - my silver lining!

Workout: 9 miles with some speed

Overall Average Pace: 9:44

Splits:

• 1 mi - 11:09 - 2 mi - 10:03 / 3 mi - 9:56 / 4 mi - 9:32 / 5 mi - 9:24 / 6 mi - 9:13 / 7 mi - 9:44 / 8 mi - 9:07 / 9 mi - 8:55

Workout: Walk

• I've done something to the interior of my knee. I've had minor pain in the area for several weeks, but following my long run on Saturday the pain was significant. I stretched and rested all day on Sunday.
• Today, I walked at the gym on a curved treadmill. It was a fast paced walk. It took me a few moments to get the hang of it, but I really liked it. It was not a jarring as a regular treadmill. My knee responded well to it.
• Tomorrow I'll try to run a few miles outside prior to spin class.

Workout: Curve Treadmill

• Walking
• 45 minutes spin class