Not-so-fast-running-blog

Pace: I did not track my run.

Observation:

I was scheduled to run a 5K race. Unfortunately, I was unable to locate the venue. I missed the race. I cried and cried on the side of the road. This was not my finest moment!

Take Away:

• I have phone numbers of other runners in case something like this happens again.
• I downloaded Google Maps onto my phone. Siri was of little help in getting me to my destination. It is pretty sad when Siri says, I'm trying to help you." My frustration must have been coming out loud and clear.

Conditioning:

• Total Body - free weights and machines

Pace: 9:31(mildly disappointed, but it was faster than most of my training runs)

Observations: 

• Consciously picked up my speed on mile 2
• Feeling a tad fatigued at mile 4 - slowed my pace briefly, but brought it back up
• Sprinted the final 1/4 mile
• Left buttock/tendon tenderness

Take-away:

• Still overdressed even though I shed a layer at my onset
• Encouraged about increasing my speed early on
• Need to focus strength work on hips and abductors 

Pace: 10:34 (I had no expectation for my pace this morning as I decided to run rolling hills for the first time)

• 5 miles flat
• 7 miles rolling hills

Observations:

• I was not prepared for the windchill factor nor for the snow. What a surprise at mile 5 to be running during a snow storm!
• I don't know which is more difficult; running up hills or down hills. Both affect different muscle groups.

Take away:

• Hill work is an activity that I need to incorporate into my running routine. Anyone have a good hill workout or plan?

Conditioning:

• Piloxing - 45 minutes
• Total body conditioning - free weights and machines

Pace: 9:47

Observations:

• Ran in the evening - calves and legs were tight and heavy
• Warm-up took about 3 miles before I felt loose

Take Away:

• Evening runs are difficult, both physically and mentally

Other Workout:

• Total body - free weights and machines
• Pilates

Pace: 9:54 (happy with this pace as I was pushing to be under a 10 minute pace)

Observation:

• Normally I do my long run on Sunday, but with snow in the forecast I had to make adjustments
• Experienced continuous pain in my left lower buttocks area

Take Away:

• Spent a lot of time stretching area of pain following run

Pace: Unknown (watch did not function inside)

Observation:

• Treadmill workout - Hill repeats
• Left buttocks pain only pronounced when I increased treadmill speed past 7.0

Take Away:

• Take what the day brings due to weather

Pace: 9:20 (treadmill)

Other: Total Body Conditioning (free weights and machines)

Pace: Treadmill (unknown)

Observations:

Take Away:

Other:

• Total body conditioning (weights and free weights)

Pace: 10:24 (totally surprised because the outdoor conditions were treacherous - freezing fog)

Observations:

Take Away:

• Never, ever, ever run on ice slicked roads, sidewalks, grass, etc.
• I really need to do some speed work during the week

Pace: 9:34 (18 degrees)

Observations:

• I was tight from yesterdays long run

Take Away:

Pace: 9:10 (Treadmill Tempo Run)

Observations:

• I never had to remind myself to pick up my pace. I just had to stay on it.

Take Away:

• Following the suggestions of the Runners World Treadmill article was helpful.

Other:

• Total Body Conditioning (weights and free weights)

Pace: Hill Repeats on the treadmill

• 2 mile warm-up (9:36 pace)
• 3 miles 4% grade incline (9:10 pace)
• 1 mile 5% grade incline (8:56 pace)

Observations:

• I did not know what to expect because I had never done hills on the treadmill
• Maintaining a constant speed made for an interesting and challenging workout

Take Away:

• I need to work at climbing long and steady
• This is a good place to begin. I like how I am unable to slow my pace on the accent.
• Watching myself in the mirror was helpful. I need to keep my carriage lifted.

Pace: 10:09

Observations:

• Still a lot of snow on the roads and sidewalks - boring but safe route
• Windchill made the run much colder than expected (18 degrees)

Take away:

Pace: 9:10 - Treadmill/Hill Repeats

Observations:

• Second attempt at running hills on the treadmill - felt more confident and daring to increase my speed
• 2 mile warm-up/4 mile hills

Take Away:

• Treadmill workouts are less strenuous on my injured area

Pace: 9:30 - Treadmill

Observations:

• Attempted a tempo run on the treadmill, but I did not realize that I would have to change the pace up and down

Take Away:

• Need to play with the treadmill programs to see which ones work for my running needs

Pace: 9:28 - Treadmill

Observations:

• Mentally and physically not into running

Take Away:

• I run better in the mornings - mentally and physically

Pace: 11:00

Observations:

• Gorgeous day (mid 30's)
• Dressed appropriately
• Nourishment - on target

Take Away:

• Focus was on friends pace to meet her goal of 15 miles
• Running with firends makes the time fly by

Pace: 9:31 (outside)

Observations:

• Pleasant running conditions - 48 degrees
• Very breezy
• Legs were not tired from yesterdays 16 miler

Take Away:

• Running into steady breeze is challenging - I should have pushed myself more when the breeze was to my back
• Suprised to see that I ran 133 miles in January
• I need to focus on some concrete goals

Pace: 9:17 (outside)

Observations:

• Disappointed with my overall pace - hoping to be closer to 9:00

Take Away:

• I am seeing consistent improvement during my weekly runs since the first of January

Pace:

Observations:

Take Away:

Pace: 9:59

Observations:

Take Away:

Pace: 9:59

Observation:

• Hills (outside)

Take Away:

Pace: 54:34 (time)

Conditions:

• treadmill - 4 miles hill / 2 miles warm-up                      

Observations:

Take Aways:

Pace: 54:09(time)

Conditions: Treadmill/afternoon run

Observations:

Take Away:

• Easier to push through my afternoon run on the treadmill. Treadmill forced me to push my pace since I dislike running in the afternoon/evening

Pace: 8:32 

Conditions: 8 degrees

Observations:

• Dressed properly
• Started slower than steadily increased my speed
• Hard to push through after the 6 mile marker

Take Aways:

• Race PR by 6 minutes
• Running hills and doing treadmill tempo runs seem to be helping my speed
• plan to run 5K's on the treadmill to gage my speed since I am terrible using my race watch

Pace: 10:50 Hills (Ugh!)

Conditions:  12 degrees with snow flurries

Observations:

• Snow was forecasted to come in the afternoon. It came early in the morning instead.
• I was cold and wet.
• The roads and sidewalks were slick.

Take Away:

• Be prepared for any condition

Pace: Warm-up - 1 mile/9:12

            5K Treadmill/8:66

Conditions:

• Ice and snow packed roads (treadmill day)

Observations:

• Goal - Find my baseline
• 0.4 incline

Take Away:

Other:

• Weights

Pace: 1 mile/9:21 (warm-up/treadmill)

           3 miles: 8:54 (treadmill)

Observations:

• Afternoon run - better performance than I anticipated

Training run with a friend to help get her ready for her first marathon

Short run to loosen my muscles from yesterday's 18 miles.

Conditions:

• Much colder and windier than the weather reported
• Morning run

Observations:

• First run with my son to start getting him ready for his half marathon

Take Away:

• Make sure that I run earlier to get my miles and pace completed

Pace: 2 miles/9:10 (warm-up/treadmill)

           3 miles/8:58 (hills/treadmill)

            1 mile/9:10 (cooldown/treadmill)

Conditions:

• Morning run

Pace: 9:00

Observations:

• Tempo run on the treadmill

Conditions:

• Snowing
• Moning run

Take Away:

• Since I don't know how to utilize my Garmin watch well or ratherI don't enjoy hearing it tell me my mile marker and pace as I run, tempo runs are difficult for me to do well outside. Running on the treadmill is easier to know that I am incresing my speed over distance.

Pace: 9:57

Observations:

• I felt good through 11 miles. I had to stop at home because the alarm system went off. The final mile was difficult. I lost my stride and cadence. 

Take Away:

• Make sure that the front door is properly closed!

Pace: 9:34

Conditions: 43° and breezy/Morning run

Take Away:

• My legs were tired from my long run yesterday. Surprised that I was under 10 minute pace.
• Once again, I overderessed. I need to get over the "I hate cold weather" attitude.

Take Away:

• Start applying the the cold weather rule, dress 20° warmer than the actual temperature.

Pace: 9:39

Conditions:

• 38°
• Calm air

Observations:

• Wore correct amount of clothing 
• Legs were strong
• Slight pain at left buttocks area

Take Away:

Pace:

• 5 miles - 9:00 (treadmill)
• 1 mile - 8:57 (treadmill/incline to a 4.0)

Conditions:

• Severe sinus pressure
• Raining

Observation:

• When sick, lay-off the workout. I felt nauseated, worn-out, and overall worse than when I started.

Pace: (did not track)

• Just an easy pace to loosen my legs for tomorrows race.

Observations:

• I should never run/race when I am sick. I had zero energy and push. 
• Nauseated the entire race

Pace: 9:47

Conditions:

• 54°
• Mild breeze

Observations:

• On mile 2, I had to run back home to shed some layers
• House alarm went off around mile 8 or 9. I picked up my speed to get home faster.
• Run was faster than I had planned since I am still not feeling well.

Pace: 9:30

Conditions: 

• 49°
• Slight breeze
• Migraine

Observations:

• Temperate air felt good on my head
• Still difficult to breathe from sinus infection

Pace: 9:00 (treadmill)

Conditions: 

• Rainy outside

Observations:

• ​Migraine 
• Sinus congestion

Pace: 9:57

Conditions:

• 48°
• Cool breeze

Observations:

• Planned to complete 13 miles, but returned to the neighborhood at 12 1/2 miles. Decided not to push any more due to health recovery and half=marathon in 7 days.

Take Away:

• My recovery health is going to be important coming into this race

Pace: 9:30

Conditions:

• 49°
• Wet fog

Observations:

• Finally sleeping and feeling better which helps my fitness endurance
• Legs were slighty heavy and sore for the first 2 miles

Take Away:

• New socks for weekend half-marathon are too thin
• Need to read some articles on how to train for the week before a bigger race

Pace: 9:50

Conditions:

• 61°
• Winds - 25mph

Observations:

• Not pushing my pace with a race in 3 days
• Health is back to normal

Take Away:

• Praying for a non-windy rrace day!

No Luck Run Half Marathon

Conditions:

• 39° (start time)
• Rain Drizzles
• Winds 15-20 mph
• Mostly flat

Observations:

• Went out too fast
• Pacing was totally off
• Final 3 miles were horendously slow - very disappointed

Take Away:

• No clocks set up along course to gage my pacing - need to always run with my watch so I am aware of my time

Pace: 9:32

Conditions: 

• 31°
• Breezy

Observations:

• Intended to run easy mileage, but on mile 4 I picked up the pace
• Quads were very tight and sore from Saturday's half marathon race - by mile 3 loosened up
• Completely overdressed

Take Away:

• Pondered how disappointed I am with my poor half marathon race finish
• Downloaded a half marathon training plan for a sub 2:00 

Pace: 

• 2 miles - 9:06
• 3 miles (hills) - 8.30

Conditions:

• Treadmill to work on speed and hills

Pace: 9:33

Conditions:

• 61°
• Breezy

Observations:

• Easy pace
• Strong finish

Pace: 10:11

Conditions:

• °30
• Calm winds

Observations:

• Maintained an easy, slow pace for 1 hour 45 minutes (11 1/2 miles) - this was intentional
• Increased pace for the remainder of the run, or so I thought

Take Away:

• Trying to train myself on longer runs to start slow and gradually build my pace so I am able to finish strong on half marathon race days

Pace: 9:44

Conditions:

• 38°

Pace: 9:00

Conditions:

• Rain & Lightning

Observations:

• Treadmill tempo run

Pace: 10:06

Conditions:

• 36°
• 25 mph wind gusts 

Observations:

• Concentrated on a slower start pace to sve for a push at the end
• Last few miles were hard, but my push was better than usual
• Winds really picked up on the final two miles

Pace: 10:25

Conditions:

• 27°
• 15 mph winds
• Hills

Observations:

• Quads and calves were tight from long run yesterday - Following the first hill, I had to stop and stretch. This really helped.
• Even though I was attempting an easy run, I was disappointed with the slowness of my overall pace

Pace: 8.19 (treadmill)

Conditions:

• Raining

Observations:

• Increased speed with each mile

Pace: 9:28

Conditions:

• 35°
• Breezy

Observations:

• Intentionally practiced a slower start and strong finish

Pace: 9:00 (6 miles/morning)

          10:00 (2 miles/afternoon - training with my Girls on the Run participants)

Conditions:

• Treadmill/morning
• 36°/afternoon
• 25 mph wind gusts

Pace: 9:47

Conditions:

• 27°
• Snow Flurries
• 20 mph wind

Pace:

Conditions:

• 32°/Wind chill factor more like 25°
• Wind gusts of 30 mph

Observations:

• Intentionally started out slower
• Steadily increased pace
• Felt good the entire race - breathing, strides, mental mindset
• Had a strong push to the finish line
• Frustrated again with my poor performance 

Pace: 9:45

Conditions:

• 28°
• 20 mph winds

Observations:

• Loosen legs from race and long run

Take Away:

• I need to practice a 5K pace once a week since my race times are horrible
• I felt really strong with my pace at yesterday's race, but was totally disappointed when I saw the clock at the finish line

Pace: 9:27

Conditions:

• 27°
• No wind!

Observations:

• Tried to run a fast 8K, but it was much slower than I was hoping for during training
• Pretty discouraged

Take Away:

• The season is young
• Pace was faster than other practice runs in the past
• My 2016 goal is to focus on the half -marathon race time

Pace: 9:26

Conditions:

• 34°

Observations:

• Dressed perfect - cold at first, but then I warmed up comfortably
• Entire run felt smooth

Pace: Unknown (run with my Girls on the Run participants)

Pace:

Conditions:

• 54°
• No wind

Observations:

• Extremely nervous
• Felt good starting out, but it was clear by mile 3 that I had started too fast
• Pace slowed significantly at mile 3 to the end of the race (so disappointing)

Pace: 10:24

Conditions:

• 50°

Observations:

• Ugh! So incredibly slow. 

Pace: 9:44

Conditions:  

• 48°

Observations:

• So disappointed with my pace - truly felt that my pace was faster
• Felt strong

Pace: 9:34

Conditions: 

• 48°

Observations:

• Thought that I was running faster - felt strong and fast

Pace: 8:44

Conditions:

• 45°
• Winds 10 - 15 mph 

Observations:

• Extremely nervous - heart racing/hands shaking
• Started slow to help with pacing
• Felt good throughout the entire race
• Strong push on mile 5
• Disappointed that this race was a minute slower than my previous 10K in February

Take Away:

• Work at stretching every day - left hip area continues to plaque me with soreness

Pace:

• 10:15 (10 on my own/4 with my son)

Conditions:

• 45°

Pace: 9:55

Conditions:

• 60°
• Humid

Observations:

• Experienced significant pain in the left hip and buttocks area
• Stopped after a mile to further stretch those areas (helped)
• Lost track of direction so I finished short of my 8 mile goal

Take Aways:

• I feel as if my pace is slowing rather than improving

1. Perhaps I am overtraining
2. Perhaps I need to do tempo runs 
3. Perhaps I need to change how I do hills

Pace: 9:44

Conditions:

• 48°
• Calm Winds

Observations:

• Experienced a lot of left hip flexor pain for the first two miles - slow pace
• Increased pace for the last 6 miles

Pace: 10:10

Conditions:

• 54°
• Breezy

Observations:

• Continue to pace myself at the onset and then gradually increase speed
• Need to push my slow miles to a faster pace

Pace: 9:28

Conditions:

• 59°

Observation:

• Much happier with my overall pacing

Pace: 9:43

Conditions:

• 48°
• Drizzle rain

Observations:

• Tested out my new brand of shoes

Pace: 9:00

          This was part of my half-marathon race. I did the 5K then ran back into my corral to run the half-marathon. I did not know how to record back-to-back races.

Conditions:

• 54°
• Breezy
• Congested the entire race with runners

Pace:

• 5K - (not posted yet)
• Half marathon - 9:38

Conditions:

• 54°
• 15 mph winds

Observations:

• With the 5K, I kept a comfortable pace to conserve energy for the half marathon
• The 5K was so congested with participants that I did not enjoy wiggle room until mile 2
• I chose not to weave in and out of people
• With the half marathon, I ran comfortably until mile 8. Then I began to increase my pace with each mile. I did not feel fatigue until mile 12
• I misjudged the finsih line and sprinted too soon - epic fail

Take Aways:

• No matter how many times I tell myself that my intention was not to finish a sub 2:00 half, I still deal with a twinge of regret - If I had just weaved more... If I had just started to increase my speed at mile 6... Why did I sign-up for the back-to-back race anyway...

Pace: 10:10

Conditions:

• 48°

Observations:

• Focused efforts on lossening my legs from yesterday's races
• Encouraged that my hamstrings and pelvis area are not sore and tight
• Ran with my son

Pace: 9:33

Observations:

• 58°

Observations:

• Felt strong toward the end

Take-away:

• If I am going to run a sub 2 hour half-marathon, I need to increase my pace sooner
• I need to be at mile 8 around 1:15 into the race

Pace: 9:41

Conditions:

• 61°

Observations:

• Happy for the 9 miles
• Pleased with my pace, but need to increase sooner

Pace: 9:41

Conditions:

• 48°
• 25 mph winds

Observations:

• Generally pleased with my pace
• I was physically tired around mile 5 and 6
• I had nourishment at mile 7. I felt much improved after the consumption of 2 gel blocks.
• Pushed hard at mile 9 to the end of my run.

Take-aways:

• Continue to practice pushing my pace at the end of my runs when I am tired
• During the week, run 8 - 9 miles
• Continue with my strectching. Left hamstring and tendon is finally starting to heal

Pace: 9:00

Pace: 9:33

Conditions:

• 51°

Observations:

• Steady pace then increased at mile 6

Pace: 9:04

Conditions:

• 58°
• Rain and drizzles the entire race
• Intermittent wind gusts 10 to 15 mph

Observations:

• This race provided pacers during the entire race. I stayed with the 2 hour pacer. He informed me that he was going to pace his racers to run 9:00 to 9:05 minute miles.
• I stayed with him the entire race.
• At mile 12.5 he informed our small remaining group that we would finish at 1:59:30 if we continued this pace. 

Take Away:

• I need a pacer!!!!!
• I missed a PR by 30 seconds, but I felt great the entire race - no mental distress, no extreme fatigue, no leg cramps, no overly fast start, energy to sprint to the finish
• I need to figure out how to use my watch so I know my pace at each mile or get a fitbit that tells me my pace at each mile. I have NEVER run a race where I kept a steady pace before.

Pace: 10:00

Conditions: 

• 68°
• 85% himidity

Observations:

• My legs were sore from my half-marathon

Pace: 9:11

Conditions:

• 54°
• 65% humidity

Observations:

• The cooler temperature led to a faster pace! I was surprised and pleased with my pace.

Pace: 9:30

Conditions: 

• 68°
• 90% humidity

Nutrition:

• Before run - 2 bloks
• During run - 3oz. Gatorade Zero

Observations:

• Planned to run 8 miles, but the humidity really got to me

Pace: 8:00 (PR)

Conditions:

• 68°
• 98% humidity
• 11 mph winds

Observations:

• Felt strong and fast - started slower than other racers
• PR - never finished a 5K under 25:00

Pace: 

• 9:45 - 6 miles (on my own) 
• 10:55 - 7 miles (with my son)

Conditions:

• 68°
• 85% humidity

Nutrition:

• Before run - 3 bloks
• During run - 3oz. Gatorade

Observations:

• Easy, uneventful run

​

Pace: 9:35

Conditions:

• 72°
• 98% humidity

Nutrition:

• Before run - 2 Bloks
• During run - 3oz. Powerade

Observations:

• I left an hour later than usual, the humidity was dense
• I was satisfied with my overall pace

Pace: 10:15 (several stops in the neighborhood to chat with people briefly - I did not turn off my watch so I do not know my actual pace)

Conditions:

• 68°
• 85% humidity

Nutrition:

• Before run - 2 Bloks
• During run - 1 Blok/3oz. of Gatorade

Observations:

• Disappointed with my finishing overall pace - I knew with my several stops my time had been compromised. I was hoping to be in the high 9 minute pace when I finished my run
• On the bright side, I was never worn out even with a strong 2 1/2 mile surge

Pace: 10:15

Conditions:

• 68°
• Rain

Pace: 8:00

Conditions:

• 68°
• Drizzle rain

Observations:

• Went out slow, but the first mile was mentally hard
• Very happy with my finish time even if the course was slightly short

Pace:

• 10:10 - 8 miles
• 9:50 - 5 miles

Conditions:

• 64°
• 68% humidity
• 12 mph winds

Other Workout:

• Easy 15 mile bike ride

Pace: 10:35 

Conditions:

• 63°
• 85% humidity

Observations:

• Scheduled called for an easy pace
• Good recovery pace from yesterday's long run
• Ran 5 miles with my son - 10:48 pace
• Mile 6 - 9:20

Speed Work:  12 x 400

• 400 pace - 1:58 (8 minute mile)
• Recovery - 10 minute mile
• Warm--up/Cool down - 9:20 minute mile

Nutrition:

• Before run - 2 BLOKS
• During run - 6oz. water

Observations:

• I have never done speed work so I was concerned about staying consistent with my pace
• I chose to run on the treadmill
• Mywarm-up, cool down and  recovery paces were probably too fast

Pace: 10:38 (easy run)

Conditions:

• 52°
• 100% humitdity

Nutrition:

• 2 Clif Bloks

Observations:

• Supposed to pace at 11 minute miles - extremely difficult to do
• My legs felt better and looser running slightly faster
• Ran with my son

Pace: Overall - 9:43

• Easy - 10:30
• Faster - 9:20ish

Conditions:

• 66°
• 97% humidity

Nutrition:

• 2 BLOKS

Observations:

• Started an hour later due to thunder and lightning
• Took a phone call - walked about a 14 of a mile
• I am not doing well with an easy pace of 10 minute miles

Pace: 9:35 (overall)

Conditions:

• 74°
• 75% humidity

Nutrition:

• 3 BLOKS

Observations:

• Easy Miles (fast)
• Mile 5 - 8:57 (too fast)

Pace:

• Easy Slow - 11:15 (8 miles)
• Easy Fast - 9:43 (4 miles)
• Final Mile -  8:57

Conditions:

• 74°
• 75% humidity

Nurtrition:

• Before Run - 3 BLOKS
• During Run - 1 BLOK/3 oz. of Powerade

Pace: 9:24 overall

• Mile 1 - 10:15
• Mile 2 - 10:11
• Mile 3 - 9:28
• Mile 4 - 9:11
• Mile 5 - 8:58
• Mile 6 - 8:45

Conditions: 

• 64°
• 49% humidity

Observations:

• I do not know how to pace my miles
• I was suppossed to run an easy slow - 10:00 minute mile pace

Pace: Speed Day - 8 x 600/400 recovery

• Fast Miles - 8 minute miles
• Slow Miles - 10 minute miles

Observations:

• I am still doing speed work on the treadmill since I am the worst at maintaining a steady pace

Pace: 

• 2 miles - 10:10 (3 miles with Bryce)
• 4 miles - 9:30

Conditions:

• 66°
• 73% humidity

Pace: 9:34 (overall - 7 miles outside)

• Mile 1 - 10:10
• Mile 2 - 9:35
• Mile 3 - 9:23
• Mile 4 - 9:23
• Mile 5 - 9:16
• Mile 6 - 9:16
• Mile 7 - 9:17

Strength Workout: (on the treadmill)

6 x 1 miles @ 10 seconds faster than race pace with 1/4 mile jog recovery:

• 8:50 mile with 10:00 recovery
• 1/2 mile each of a warm-up and cool down

Pace: 9:53

• Mile 1 - 10:15
• Mile 2 - 9:27
• Mile 3 - 10:11 (stopped to take a phone call)
• Mile 4 - 9:27
• Mile 5 - 9:11
• Mile 6 - 9:26
• Mile 7 - 9:26
• Mile 8 - 9:40
• Mile 9 - 9:35
• Mile 10 - 9:45

Conditions:

• 72°
• 75% humidity

Pace: 9:34

• Mile 1 - 10:30
• Mile 2 - 9:07
• Mile 3 - 9:15
• Mile 4 - 9:25
• Mile 5 - 9:30
• Mile 6 - 9:45

Conditions:

• 76°
• 78% humidity

Observations:

• I was feeling the effects of doubling up runs on Saturday to get caught back up on my training schedule

Pace: (speed work on the treadmill)

6 X 800m with 400m jog recovery:

• Slow Miles - 10:00 minutes per mile
• Fast minutes 8:00 minutes per mile (3:55/800 pace)

Observations:

• Strength was back

Pace: 10:00

• Slow easy pace

Conditions:

• 77°
• 100%

Observations:

• Focused on maintaining an easy pace for strength training tomorrow 

Strength Workout - 4 X 1.5 miles @ 10 seconds faster than race pace with 0.5 mile jog recovery

​Pace:

• 6 miles faster than race pace - 8:59
• 4 miles warm-up, recovery, cool-down - 10:00

Conditions:

• Treadmill workout to maintain a consistent pace

Disappointed with my race time, but the event was at 10 A.M. The temperature was already at 76° with 89% humidity. I should have pushed just a little harder at the end to over take the runner i front of me. That finish would have earned an extra race point.

Pace:

• 6 miles - 9:17
• 8 miles - 11:15 (ran with my son)

Conditions:

• 77°
• 98% humidity

Nutrition:

• 3 BLOKS
• 3 ounces water
• 3 ounces Gatorade

Pace: 9:17

Conditions:

• 77°
• 76% humidity

Nutrition:

• 2 BLOKS

​Speedwork: (completed on the treadmill to ensure more accurate pacing)

• 5 X 1 km - 8:00
• 400 recovery - 10:00

Pace: 

• 6 miles - 10:15 (slow easy)
• 1 mile - 9:25

Conditions: 

• 55°
• 85% himidity

Nutrition:

• 2 BLOKS
• 2 oz. water

Pace: 10:15 (slow easy)

Conditions:

• 62°
• 85% humidity

Pace: Tempo Workout - 9:09 (target)

• Warm Up - 10:15
• Mile 1 - 8:38
• Mile 2 - 8:48
• Mile 3 - 8:58
• Mile 4 - 9:13
• Mile 5 - 8:58
• Mile 6 - 8:58
• Cool Down - 9:15

Conditions:

• 70°
• 77% humidity

Nutrition:

• 2 BLOKS (before run)

Observations:

• Chose to run outside instead of doing the treadmill to start seeing if I could hold a steady pace
• I knew that the first mile was too fast, but was unclear how much
• I tried to adjust on mile 2
• Mile 3, 5, and 6 were the closest to my targeted goal
• Will try to match that feeling next time

Pace: 9:58 (easy fast)

Conditions:

• 58°
• 78% humidity

Nutrition:

• 2 BLOKS (before run)
• 2 BLOKS (during run)
• 1 ounce of Gatorade every 2 miles (inadequate - very thirsty at mile 15)

Observations:

• Today, I wanted to get a baseline on how my marathon training is coming along. The guide that I am following says that I should run 16 miles no slower than 2 hours 40 minutes. I finished at 2 hours 39 minutes.
• I am at the slow end of that goal, but am very plesed with my finish time. I had a good push for my final mile - 9:28. 

Pace: ? (This was a combination of my 5K race and an additional 3 miles following race)

Pace: 8:17

Conditions:

• 67°
• 87% humidity
• Rain drizzles throughout the race

Observations:

• First time to run with Map my Run - I really liked hearing my pace and splits at each 1/2 mile marker
• Extremely disappointed with my overall time and race finish - Both my race watch and Map my Run data stated a time of 24:16, but my posted race time was a minute slower

Pace: 4 X 1200 /400 recovery (speed workoout on treadmill)

• Fast miles - 7:53
• Slow miles - 9:49

Nutrition:

• 2 BLOKS before run
• 16.9 fluid ounces of water during run

Pace: (9:33 overall) 

• Mile 1 - 10:17
• Mile 2 - 9:33
• Mile 3 - 9:13
• Mile 4 - 9:01
• Mile 5 - 9:01
• Mile 6.5 - 9:33 (final mile and a half was with my son)

Conditions:

• 77°
• 87% humidity

Nutrition:

• 2 BLOKS (before run)
• 16.9 fluid  ounces of water (following run)

Observations:

• This was to be an easy slow pace (10:00). I am the world's worst pacer!

Pace: 9:38 (overall)

• Mile 1 - 11:15
• Mile 2 - 10:11
• Mile 3 - 9:11
• Mile 4 - 9:01

Conditions:

• 70°
• 100% humidity

Nurtirtion: 

• 2 BLOKS (before run)
• 1 fluid ounces of Gatorade (during run)

Observations:

• Today was to be a Tempo run (9:09 pace)
• I went out later than usual and really felt the humidity. I had zero pep to my step. 
• I did not eat dinner last night. I was starving during my run which distracted my mind.
• I called it quits at mile 4 since I could not get my pace regulated
• I will try again tomorrow and head outdoors earlier

Pace:

Tempo Run -

• 1 mile - 10:15 (warm-up)
• 7 miles - 8:58 
• 1 mile - 9:03 (cool-down)

Slow Easy B -

• 7 miles - 11:00 (with my son/he was really struggling)

Conditions:

• 66°
• 77% humidity

Nutrition:

• 2 BLOKS (before run)
• 3 fluid ounces of water & 3 fluid ounces of gatorade (during run)

Observations:

• Even though the second part of my run was much slower than I would have prefered, I still completed the 16 miles under the 2 hour forty minute goal mark of my training guide

Pace: 11:15 (hills)

Pace: 9:14

Conditions: 

• 64°
• 88% humidity

Pace:

Speed Work - 400-800-1200-1600-1200-800-400-400/400 recovery inbetween each speed work

• Mile 1 - 9:48 (warm-up)
• Speed work - 7:53/Recovery - 9:48
• Mile 8 - 9:40 (cool-down)

Pace: 10:02 (overall)

• Needed to complete 16 miles in 2 hours and 40 minutes - I did!!!
• Mile 1 - 10:45 (warm-up)
• Mile 17 - 10:20 (cool-down)

Conditions:

• 77°
• 88% humidity

Nutrition:

• 2 BLOKS before run
• 1 peanut butter sandwich - during run
• 6 fluid ounces of gatorade
• 3 fluid ounces of water

Observations:

• On the struggle bus at mile 16 - very, very hot and depleted of energy

Pace: 9:33

Conditions:

• 63°
• 87% humidity

Pace: 10:12 (easy slow)

• (ran hills with my son)

Pace: Speed work (treadmill)

• 4 X 1600/400 recovery (8 minute pace/10 minute pace)

Pace: 9.01

Pace: 10:45 (ran with my son)

• 5 miles - 10:45/Easy A
• 7 miles - 9:00/Tempo Run (treadmill)

Conditions:

• 72°
• 84% himidity

Pace: 10:02

Conditions:

• 73°
• 93% humidity

Observations:

• This was the first time that I used Map my Run during a race. It was helpful to hear my race pace every 1/2 mile.
• It helped my maintain a steady pace throughout the race.
• It was easier to push through the end knowing where the 2 1/2 mile mark was during the race/

Pace:  

• Slow Easy/8 miles: 11:00 (hills with my son)
• Slow Fast/4 miles: 9:33

Pace: 9:33

Pace: 9:02 (tempo run)

• 1 mile warm-up: 10:22
• 8 miles: 8:57

Pace: (Speed work on the treadmill to keep a constant pace)

• 9:49/Recovery
• 7:53/Speed

Pace:

• 7.5 miles/10:02 (easy fast)
• 8 miles/11:05 (easy slow with my son)

Conditions:

• 68°
• 85% humidity

Nutrition:

• 2 BLOKS (during run)
• 6 fluid ounces of Gatorade  (during run)

Pace: 9:11

• Mile 1 - 9:50
• Mile 2 - 9:20
• Mile 3 - 9:02
• Mile 4 - 9:02
• Mile 5 - 8:59
• Mile 6 - 8:59
• Mile 7 - 8:48

Conditions:

• 74°
• 87% humidity

Nutrition:

• 1/2 of a Cliff Bar (before run)

Pace: Speed Workout on the treadmill - 3 x 1600/600 recovery

• 8:00 minute mile pace/speed
• 9:31 minute mile pace/recovery

Pace: Tempo Run

• Mile 1 - 10:35/Warm-up
• Miles 2 - 8  9:16

Conditions:

• 74°
• 87% humidity

Nutrition:

• 2 BLOKS (before run)
• 3 fluid ounces Gatorade (during run)

Pace: 

• 5K race/7:48 
• 1 mile - 10:15 (warm-up)
• 6 miles - 9:33

Pace:

• 8 miles - 9:33
• 10 miles (hills) - 11:20 (ran with my son)

Pace: 9:30

Conditions:

• 68°
• 72% humidity

Pace: Strength Run on treadmill (6 x 1 mile/400 recovery)

• Slow/Recovery Miles - 9:40
• Strength Miles - 8:00

Pace: Tempo Run

• 8:42

Conditions:

• 79°
• 87% humidity

Pace: 8:09 (evening race)

Conditions: 

• 86°
• 87% himidity

Observations:

• Just glad to have finished - totally dislike evening races

Pace: 10:01

Conditions:

• 80°
• 88% humidity

Nutrition:

• 2 BLOKS (before run)
• 6oz. of GATORADE during run
• 6oz. water during run
• 1/2 peanut butter sandwich

Observations:

• Mile 6 - felt dehydrated 
• Mile 9 - cramping of legs
• Wanted to run 16, but grateful for the 13

Pace: 10:20

Pace: Strength Workout (4 x 1.5 miles/800 recovery)

• 3 miles/9.34 recovery pace
• 7 miles/8:00 strength pace

Pace: 10:05

Pace: 9:16

Pace: 9:21

Pace: 16

Pace:

• Slow/11:12
• Fast/9:41

Pace: Strength Workout/3 x 2 miles/800 recovery

• Strength Pace - 8:30
• Recovery - 9:30

Pace: 9:34

Conditions:

• 77°
• 87% humidity

Nutrition:

• 2 BLOKS prior to run
• 3 fluid ounces of Gatorade during run

Observation:

• Pain throughout day on the outside of my left knee and the inside of my left thigh (boo!)

Pace:

• 14 miles - 10:10
• 7 miles - 10:35

Conditions:

• 77°
• 68%

Observations:

• Completed 16 miles slightly off mark of 2:40 minutes
• Using peanutbutter sandwiches as nutrition during long run may keep me nourished, I lose a lot of time because it takes me so long to swallow. I have to completely stop to eat the bite-size pieces.
• Mentally I struggled when I realized that I was off the training time goals.
• I am glad that I pushed myself to run more miles. I am comfortable with 16 miles, but need to push more longer miles. On race day, I need to know that I can run an additional 10 miles. Today was difficult.

Pace: Strength Run 3 x 2 miles/1 mile recovery (treadmill)

• 8:00 minute mile pace
• 9:40 minute mile recovery pace

Pace: 9:12

Pace: 9:12

Pace: Tempo Run

• 9:12

Pace: Slow trail run in California

• 7 miles - 12:10
• 11 miles - 11:50

Pace: 9:06

Conditions: 

• 70°
• 88% humidity

Pace: Strength Workout 3 x 2 miles/400 recovery (on the treadmill to maintain speed)

• 2 miles - 8 minute miles
• 400 recovery - 9:40 minute miles

Pace: 8:22

Conditions:

• 77°
• 88% humidity

Pace:

• 7 miles - 9:48
• 7 miles - 10:40
• 8 miles - 10:30

Conditions:

• 58°
• 91% humidity

Nutrition:

• 2 BLOKS (before run)
• CLIFF bar (during run)
• Gatorade 16 ounces (during run)

Pace: 10:02

Conditions:

• 57°
• 86% humidity

Pace: Strength Workout (treadmill) - 4 x 1.5 miles/800 recovery

• 9:40 - Warm-up & Recovery
• 8:00 - Strength 
• 9:00 - Cool-down

Pace: 9:33

Conditions:

• 63°
• 89% humidity

Pace: 7.53/This was a PR - I felt great the entire race even at the start

Pace: 9:39/Final long run before marathon

Pace: 10:10

Pace: 10:10

Pace: 9:47

5K Split/9:34

10K Split/9:30

10 Mile Split/9:34

15 Mile Split/9:36

20 Mile Split/9:38

Easy Pace

Pace: 2 x 3 miles /800 recovery (Strength workout on the treadmill)

• Strength Wrok - 8 minute miles
• Recovery Work - 9:35 minute miles

Pace: 9:50 (still feeling tight and sore from marathon)

• Was planning to run 10 miles, but it began to lightning and thunder

Pace: 7:54

Pace: 9:40

Pace: Strength Workout/3 x 2 miles/800 recovery

• 7:59 mile pace
• 9:22 recovery pace

Pace: 9:55

Pace: 9:14

Pace: Tempo Run (on the treadmill)

• 8:57

Pace: Easy Run

• 11:22

Pace: Rolling Hills

• 9:22 (2:49:19)

Pace: Strength Run/4 x 1.5 miles/800 recovery

• Speed Pace/7:58
• Recovery Pace/9:22

Pace: 9:22

Pace: Tempo Run (treadmil to maintain pace)

• 8:57 pace

Pace: 9:22

Observations:

• Overdressed - ran home and changed at mile 4
• Imploded - accidently saved run at mile 13/i-phone band snapped apart/used hair tie to hold band togehter/ hair was wildly flying all over my face
• Refocused and completed 19 miles
• Managed to finish total run 2 minutes under 3 hours 
• Did not always turn off clock during traffic stops or nutrition breaks so I consider this to be a good time

Pace: 9:07

Pace: Easy

Pace: Strength Workout (6 x 1 mile/400 recovery)

• 8:00/mile poace
• 9:22/recovery pace

Pace: 8:59

Pace: 9:47