Not-so-fast-running-blog

Workout: Recovery run

• 1 mi - 10:41 / 2 mi - 9:46 / 3 mi - 10:14 / 4 mi - 9:25 / 5 mi - 9:27 / 6 mi - 9:27 / 7 mi - 10:15 / 8 .02 mi - 9:12

I am on the struggle bus this week. Zero motivation. Perhaps my body just wants to take it easy with school just around the corner. This is my final weekend of freedom! I really am a tad bit depressed.

Workout: Long run

• 5 mi - 11:07 / 10 mi - 11:28 / 15 mi - 11:07 / 20 mi - 11:01

I got out early so I had cooler temperatures the entire run. My pace remained consistently easy. Overall, it was an easy run.

Recovery Run: 9:59

• 1 mi - 11:36 / 2 mi - 10:50 / 3 mi - 9:52 / 4 mi - 9:39 / 5 mi - 9:35 / 6 mi - 9:34 / 7 mi - 9:44 / 8 mi - 9:10

 I felt that I was running faster, but alas that was not the case. It did not matter since it was a recovery run. I was just surprised. Funny how your mind and body don't always sync.

Workout: Speed work (treadmill)

• Warm-up / 1 mi / 11:11
• 3 x 1600 / 8:19
• w 600 recovery / 10:00
• Cool-down / 1 mi / 9:40 / Hill program

Cross-training:

• 30 minutes weights

Cross-training:

• 30 minutes of weights
• I thought that there was spinning early this morning, but I got my dates incorrect. Lesson learned to always bring my running shoes. I could have gone for a quick run from the health club. Unfortunately, I only had my spinning shoes.
   

Workout: Tempo Run (treadmill)

• Warm-up / 1 mi / 11:21
• 2 mi / 9:35
• 3 mi / 9:22
• 4 mi / 9:13
• 5 mi / 9:05
• 6 mi / 8:57
• 7 mi / 8:49
• 8 mi / 8:41

Workout: Recovery Run

Recovery Run:

Long run: Slow, easy pace

• 2 mi - 10:45 / 4 mi - 10:28 / 6 mi - 10:49 / 8 mi - 11:25 / 10 mi - 11:16 / 12 mi - 10;37 / 14 mi - 11:34 / 16 mi -11:28 / 18 mi - 10:48 / 20 mi - 10:35

This 20 mile was easier than last week. Mentally, I was all in for the entire time. My olegs are tired, but its probably because I've been on them since I finished my workout. No rest for me on this first weekend of being back at school.

I realy need to begin increasing my weekly mileage. I may have to complete two a day running workouts. I just can not safely squeeze in any more early morning miles. Leaving the house at 4:30 AM makes me uncomfortable.

Recovery Run: Recommended pace (10:20)

• Warm-up / 1 mi / 11:09
• 6 mi / 9:58

I thought that I would be sore from my long run yesterday, but my legs felt fine. I was pleasantly pleased!

Workout: Strength (treadmill)

• Warm-up / 1 mi / 11:10
• Strength / 4 x 1.5 mi / 8:34
• with 800 recovery / 10:00

Now that I am back at work these long workouts are so hard to squeeze in during the early morning hours. I had to throw my hair in a quick bun to make it on time. I'll need to start packing a workout bag so I'll swing by the health club after work to lift weights. Once I step in the house, I just can't bring myself to leave again.

Workout: Recovery Run

• 1 mi - 12:21 (WHAT?) / 2 mi - 11:08 / 3 mi - 10:23  / 4 mi - 10:21 / 5 mi - 9:51 / 6 mi - 9:44 / 6:73 - 9:08

This was an awful run! I felt like I was running so smooth, but everytime I heard my pace I thought, "What the heck?" No matter how hard I pushed to achieve my recovery pace, I'll I got was nothing! Ugh!

Workout: Tempo Run (treadmill)

• Warm-up / 1 mi / 11:10
• 2 mi / 9:34
• 3 mi / 9:22
• 4 mi / 9:13
• 5 mi / 9:05
• 6 mi / 8:57
• 7 mi / 8:49

I needed to run one more mile, but I ran out of time.

Overall Average Pace: 8:18

5K races are just not my race. I am just grateful to have finished in the top ten female finishers. My stride work really helped me at the end of the race to overtake several runners at the finish line.

Long Run: (recommended pace - 12:30)

• 2 mi - 10:56 / 4 mi - 10:23 / 6 mi - 10:55 / 8 mi - 11:12 / 10 mi - 11:12 / 12 mi - 11:46 / 14 mi - 11:11 / 15 mi - 11:27
• 16 mi / ?
• 17 mi - 11:23 / 18 mi - 10:44 / 19 mi - 11:32 / 20 mi - 10:48

I wore my hydration back pack hoping that I would not run out of fluids, but I misjudged my fluid intake. By mile 16, my pack was empty. I stopped at the hospital to get a drink of water. This helped me make it home with little difficulty.

I had a shingles shot yesterday. Pumping my arm while running was pretty painful. Fortunately, I was running at a stand still for this workout so I managed to hold off the majority of the pain.

Workout: Recovery Run (suggested pace - 10:20)

• Overall Average Pace: 10:16

Cross-training:

• 18 mile bike ride

My district is currently in contract negotions. It is not going well. Our union has asked us to arrive and leave at our contractual paid hours starting today. It was very odd to leave excatly at 3:15. With that added time, I was able to ride my bike this afternoon! The ride felt great and I really needed to start extra workouts into my training cycle.

Workout: Strength (Treadmill)

Warm-up / 1 mi / 11:10

3 x 2 mi / 8:41 w 800 recovery / 9:49

Recovery Run:

• Warm-up / 1 mi / 11:58
• 2 mi - 10:15 / 3 mi - 9:33 / 4 mi - 9:39 / 5 mi - 9:38 / 6 mi - 9:17
• Cool-down / 7 mi / 9:38

Cross-Training:

• 10 minutes weight training
• 12 mile bike ride

Tempo Run: Treadmill

• Warm-up / 1 mi / 10:59
• 2 mi / 9:22
• 3 mi / 9:15
• 4 mi / 9:05
• 5 mi / 8:57
• 6 mi / 8:49
• 7 mi / 8:41
• 8 mi / 8:34
• Cool-down /  9 mi / 9:40

Workout: Recovery Run

• Overall Average Pace: 9:48

I updated the Map My Run app this morning. When I did that, I lost all of my data for today's run and the year. I know it is insignificant, but I am slightly irritated. I dislike the constant manipulation of taking away inorder to get more from something or someone. I REALLY have zero intention now of purchasing the app. I'm know that the app is down to bare bones, but I'll stand my ground and remain free.

Workout: Interval Long Run

• Long Run Slow A / Recommended Pace: 11:10 / Overall Avareage Pace: 10:12 / 5.02 mi
• Long Run Slow B / Recommended Pace: 12:30 / Overall Average Pace: 11:20 / 10.02 mi
• Long Run Slow A / Overall Average Pace: 10:52 / 15.03 mi (My pace fell off because I became distracted by the Exhibit Columbus 2019 tour. The architecture exhibits were breathtaking.
• Long Run Slow B / Overall Average Pace: 9:45 / 16 mi - 11:12 / 17 mi - 9:28 / 18 mi - 8:37   I'm glad that I decided to run hard for the final 2 miles. It's good to know that mentally and physically I have the capacity to push myself when my body doesnot feel strong.

I really liked this workout. It broke the monotony of a long run.. If I do it again, it seems that my slower mileage should begin the run so I would flip the order.

Workout: Recovery Run

• 1 mi - 10:50 / 2 mi - 9:58 / 3 mi - 10:18 / 4 mi - 9:47 / 5 mi - 9:30 / 6 mi - 9:43 / 7 mi - 9:24

Workout: Speed (treadmill)

• 2 x 3 mi w 1 mi recovery
• Warm-up / 1 mi / 11:05
• Speed / 3 mi / 8:37
• Recovery / 1 mi / 9:41
• Speed / 3 mi / 8:19
• Recovery / Hill / 1 mi / 9:37

The gym was hot, hot, hot. I thought I was slip, sliding away on the treadmill this morning!

Workout: Recovery Run

• 1 mi - 11:33 / 2 mi - 9;58 / 3 mi - 10:26 / 4 mi - 9:59 / 5 mi - 9:19 / 6 mi - 9:19 / 7 mi - 9:36 / 8 mi - 9:31

Workout: Conversation Pace

• Overall Average Pace: 9:31

Workout: Long run (suggested pace 12:10) / Overall Average Pace: 10:42

• 5 mi - 11:00
• 10 mi - 10:01
• 15 mi - 11:30
• 20:02 mi - 10:18
• .50 mi - Cool-down

I really enjoyed last weeks workout of running slow / fast / slow / fast , etc. so  I did it again this weekend. My goal was to run about 1 minute faster than my suggested long pace which I was easily able to perform today. The weather certainly cooperated as it remained in the low 70's with a slight breeze and moderate humidity. I am confident that I could have mentally and physically pushed out a few more miles.

I attempted to run some of the marathon course from memory, but in typical fashion I found myself lost throughout the neighborhoods. I observed some lovely homes and realized that the soccer season has begun in full force. Perhaps with only four weeks until the marathon the road crews will begin marking the streets for the race!