Not-so-fast-running-blog

Workout:

• Warm-up / 1.69 mi / 10:03
• Dynamic Warm-up
• Conversation Pace / 3.03 mi / 9:17
• Cool-down / 1.54 mi / 10:32

Thoughts:

• I ran in the pouring rain. It was fun except for the ankle deep puddles that my feet couldn't seem to avoid. It may be weeks before my shoes dry out!

Workout:

• Long Run / 12.05 mi / 11:36

Thoughts:

• This was a beyond boring run, but on the bright side I think that I have solved all of my current and future concerns at work and home! Running has a way of clearing one's mind of distractions.

Workout:

• Warm-up / 1.04 mi / 11:59
• Dynamic Warm-up
• Long Run Pace / .50 mi / 11:46
• Tempo Run / 2.01 mi / 8:46
• Long Run Pace / .50 mi / 11:24
• Post Run Stretching

Cross Training:

• 30 minutes free weights
• 45 minutes barre lift

Cross Training:

• 45 minutes spinning

Workout:

• Warm-up / 1.55 mi / 10:51
• Recovery run / 6.03 mi / 9:57
• Cool-down / 1.27 mi / 11:09
• Post run stretching

Cross-training:

• 45 minutes of spinning

Workout:

• Warm-up / 1:53 mi / 10:41
• Dynamic Warm-up
• .50 / 11:56
• Tempo run / 2 mi /8:44
• Cool-down / 1.61 mi / 10:11
• Post Run Stretching

Workout:

• Dynamic Warm-up
• Long run / 10.02 mi / 11:42
• Cool-down / 1.10 mi / 11:51
• Post Run Stretching

Workout:

• Warm-up / 2.05 mi / 11:03
• Dynamic Warm-up
• Tempo Run / 2.07 mi / 8:31
• Cool-down / 1.42 mi / 10:33

Workout:

• I ran with my Girls on the Run group. We did a practice 5K in the neighborhoods around our school. The girls had so much. They were shocked that they could actually go the distance.
• This is always my favorite lesson in the program. I love the excitement of the girls as they discover their progress and abilities to perform a difficult task.
• We have two weeks until our actual race. The girls will be ready!
• Girls on the run is so much fun!

Cross Training:

• 45 minutes of spinning

Workout:

• Dynamic Warm-up
• Warm-up / 2 mi / 10:38
• Recovery / 6 mi / 10:22
• Cool-down / .76 mi / 10:01

Cross Training:

• 45 minutes of spinning
• 20 minutes free weights
• 5 minutes row machine

Workout:

• Warm-up / 1.54 mi / 10:44
• Dynamic Warm-up
• Tempo run / 2 mi / 8:51
• Cool-down / 10:49

Workout:

• Warm-up / 1.09 mi / 11:16
• Dynamic Warm-up
• 1 mi / 12:06
• 1 mi / 9:02
• 1 mi / 9:05
• 1 mi / 11:47
• 1 mi / 9:41
• 1 mi / 9:23
• 1 mi / 11:55
• 1 mi / 9:30
• 1 mi / 9:10
• 1 mi / 11:53
• Cool-down / .34 mi / 11:57

Treadmill Workout:

• Warm-up / 2 mi / 10:00
• Dynamic warm-up
• Tempo run / 2 mi / 8:35
• Cool-down / 1.54 / 10:00

Cross Training:

• 5 minutes row machine
• 20 minutes free weights

Workout:

• Warm-up / 1.53 mi / 10:53
• Dynamic warm-up
• Recovery run / 5 mi / 9:52
• Cool-down / 1:58 / 10:55

Cross Training:

• 30 minutes weight training
• 5 minutes row  machine

Race Splits:

• 1 mi - 8:34 / 2 mi - 8:29 / 3 mi - 8:21 / 4 mi - 8:08

Thoughts:

• It's been a long time since I ran a race. I was extremely nervous. The race distance was fairly new to me. This would only be my third 8K since I began running in 2013.
• The results were positive. I ran an overall average pace of 8:24. I earned a PR. I ran negative splits. I was the 10th female finisher.
• Note to self - I need to practice my sprint at the finish. That was tough.

Workout: Long run with varying paces

• Warm-up / 1.02 mi / 12:01
• Dynamic warm-up
• 1 mi / 11:04 (faster than the targeted goal range)
• 3 mi / 9:35 / 9:17 / 9:20
• 1 mi / 11:36
• 2 mi / 9:48 / 9:38 (these were slower than the targeted goal range)
• 1 mi / 12:02
• 3 mi / 9:55 / 9:33 / 9:00
• 1 mi / 11:51
• Cool-down / .32 mi / 11:44

Thoughts:

• This was a wet, cold run. The workout was difficult on my body. It was challenging to go slow, fast, then repeat.

Workout: (treadmill - rain and strong winds)

• 1 mi warm-up / 10:00
• Dynamic warm-up
• 2 mi tempo run / 8:30
• 1.02 mi cool-down / 9:58

Cross-training:

• 30 minutes of weight training

Cross Training:

• 45 minutes of spinning

Workout: (treadmill)

• Recovery run / 6.65 mi / 10:30

Cross-training:

• 30 minutes weight training

Cross Training:

• 45 minutes of spinning
• 20 minutes of weight training

Speed Work: Tempo

• 1.5 mi / 12:33 / Long run pace
• 2 mi / 8:43 / Tempo pace
• 1.5 mi / 12:33 / Long run pace

I finished just as the rain began to fall - Winning!