Not-so-fast-running-blog

Workout: Recovery run

• 1 mi - 10:37 / 2 mi - 9:23 / 3 mi - 10:00 / 4 mi - 9:35 / 5 mi - 9:31 / 6 mi - 9:24 / 6.18 mi - 7:56
• The sun was shining and the wind had finally settled to a gentle breezze. It turned out to be a pleasant first run of the new year!

Workout: Strength training

• Warm-up / 2 mi / 10:10
• Strength / 6 mi / 9:20
• Cool-down / .50 mi / 9:40

I always find it fascinating how quickly fitness fades when I take a small respite from training. It's not as if this pace was challenging, but to maintain it for 6 miles I really had to keep pushing myself with each mile.

Currently my only running goal for the New Year is to have fun. If I race, I only want to run races that bring me joy. My son asked me if I'd sign up for the 2021 Dopey race with him. It's funny because we did the Goofy in 2017. Then, we did the Dopey in 2018. After both races, we swore that we would NEVER do another Disney race. Here we are again taking back those famous last words. I agreed to the Dopey race if he agreed to running the Princess race in the upcoming years. It appears that we'll be spending some quality family time in Florida.

Workout: Recovery (treadmill)

I forgot my headset whcih meant no music or podcasts. I just can't even ...

Workout: Long run

• Warm-up / 1.06 mi / 13:27
• Long run / 9.26 mi / 10:09

I would have liked my overall pace to have been more around 10:45, but I am just grateful that I accomplished this workout. Mentally, I was just not in the mood.

Workout: Long run

• 2 mi - 10:16 / 4 mi - 10:45 / 6 mi - 9:51 / 8 mi - 10:20 / 10:00 mi - 9:53
• It was a pleasant, relaxing run. It was pretty windy, but I dressed for the chill.

Workout: Speed work (treadmill)

• Warm-up / 1.50 mi / 10:20
• .50 mi / 8:12 x 6 w .50 mi recovery / 9:31
• Cool down / 1.0 mi / 9:40

Workout: Warm-up run (treadmill)

• Run / 2.5 mi / 9:33
• Spin / 45 min

Workout: Tempo run (treadmill)

• Warm-up / 1.5 mi / 10:20
• Tempo / 8 mi / 9:05
• Cool-down / 1 mi / 9:33

Cross-train:

• 45 minutes spin class (new instructor - hard, hard, hard!)

Workout: Recovery run (treadmill)

• Warm-up / 1 mi / 10:40
• Recovery / 7 mi / 9:45
• Cool-down / .50 mi / 9:35

Long run: Overall average pace - 10:01

• 2 mi - 10:38 / 4 mi - 10:21 / 6 mi - 9:50 / 8 mi - 9:50 / 10 mi - 9:49 / 12 mi - 9:33
• I was happy with my negative splits!
• I was also happy that I beat the torrential rain! I anticipated running on the treadmill this morning, but the weather radar showed a window of dry opportunity. The winds were strong. I remained dry until the final 2 miles!

Workout: Recovery run (overall average pace - 10:20)

• The temperature hovered in the low 30's this morning which was a big dip from yesterday's run in the mid 60's. Yesterday I beat the torrential rain. Today I ran in snow flurries. Fortunately, the snow melted by the time it hit the ground. I wonder what weather I'll run in tomorrow. It's anyone's guess!

Workout: Speed (treadmill)

Warm-up / 2 mi / 10:00

Speed / 5 x 1200 / 8:12 w 400R / 9:33

Cool-down / 1 mi / 10:00

Workout: Recovery run (treadmill)

• Warm-up / 2 mi / 10:30
• Recovery / 6 mi / 9:40

Workout: Recovery (treadmill)

• 3 mi / 10:00
• 45 min / Spin class

I have not been a member for 20 years, but the health club celebrated its 20th year anniversary by purchasing new spin bikes! The bikes are AWESOME!

Workout: Tempo run (treadmill)

• Warm-up / 2 mi / 10:40
• Tempo / 7 mi / 9:12

I've been listening to the podcast, The Happiness Lab during my treadmill workouts. I've really enjoyed starting my day contemplating the idea of happiness. Today's podcast was about silver medalist winners. They are the least happy podium winners at the Olympics and on average die the soonest of any medal winners. It is all about perspective. Highly interesting and engaging data research to start my day.

Workout: Long run (treadmill)

• Warm-up / 3 mi / 11:10
• Long run / 9 mi / 9:49
• Cool-down / 1 mi / 11:10

I listened to the podcast, The Science of Happiness. It helped pass the time in the gym since the outdoors consisted of steady, cold rain.

Workout: Recovery run (treadmill)

• Warm-up / 2 mi / 10:40
• Recovery / 7 mi / 9:40
• Cool-down / 1 mi / 10:30

Workout: Recovery run (treadmill)

• Warm-up / 2 mi / 10:30
• Recovery / 6 mi / 9:40

Workout:

• Run / 3 mi / 10:00
• Spin / 10 mi / 45 min

Workout: Tempo (treadmill)

• Warm-up / 1 mi / 11:20
• Tempo / 7 mi / 9:31
• Cool-down / 1 mi / 9:40

Workout:

• Treadmill / 3 mi / 10:00
• Spin class / 10 mi / 45 min

Long run: (suggested pace - 10:30)

• 2 mi - 10:44 / 4 mi - 10:16 / 6 mi - 10:29 / 8 mi - 10:06 / 10 mi - 10:06 / 12 mi - 9:49 / 14 mi - 9:42
• Overall average pace - 10:11
• I tried to beat the snow, but it caught up to me at mile 10. I really want to get about 55 miles in each week , but I can't seem to accomplish that with cross training. It appears that I'll have to forego a day of rest or do two-a-day workouts. I think that I am too old for that now! Ha-Ha!

Long run: 9:44 avg pace

• 2 mi - 9:52 / 4 mi - 9:41 / 6 mi - 9:42 / 8 mi - 9:30 / 10 mi - 9:55
• Cool-down / 1.18 mi / 10:15

I intended to run my 11:30 long run pace. After a few miles, I fell into a comfortable pace and chose to remain there. I slowed on mile 8 - 10 because my son kept texting me. When family calls, I put them first. I've reached the reality of knowing that I have fewer days ahead of me then behind me. I make sure that each day counts to its fullest.

Workout: Recovery run (treadmill)

• Overall average pace - 9:50
• Spin class - 45 minutes

Workout: Tempo run (treadmill)

• Warm-up / 1.5 mi / 10:50
• Tempo / 7 mi / 9:05
• Cool-down / 1 mi / 9:13

Workout: Recovery run

• 1 mi - 10:13 / 2 mi - 10:06 / 3 mi - 10:36 / 4 mi - 9:57 / 5 mi - 9:27 / 6 mi - 9:42 / 7 mi - 9:29 / 8 mi 9:14 / 9 mi - 9:46

I did not anticipate that I'd be running in snow flurries this morning! I did not see that coming, but those flakes were something else! It was beyond lovely and so much fun!

Long run: Easy pace goal of 11:10

• 2 mi - 11:16 / 4 mi - 11:17 / 6 mi - 10:24 / 8 mi - 10:06 / 10 mi - 10:39 / 12 mi - 10:08 / 14 mi - 10:03 / 16 mi - 9:44

This was an easy, relaxing run. When I realized that my pace was faster than prescribed, I attempted to complete my run in 2:40:00. I missed the mark by about 6:00. It was a fun distraction. It's been awhile since I've run that distance.

Workout: Recovery run

• 1 mi - 10:21 / 2 mi - 9:48 / 3 mi - 10:25 / 4 mi - 10:19 / 5 mi - 10:06 / 6 mi - 10:07 / 7 mi - 10:02 / 8 mi -9:33 / 8.31 mi - 9:14

The wind blew in warmer temperatures which made for a really nice run.

Workout: Tempo run

• Warm-up / 1 mi / 11:18
• Tempo / 7 mi / 9:20

It was a really nice morning for a run - 41°

Workout:

• Recovery Run (treadmill) / 3 mi / 9:40
• Spin Class / 10 mi / 45 min

Workout: Speed work (treadmill)

• Warm-up / 1.5 mi / 10:20
• Speed work / 6 x 800 / 8:19
• Recovery / x 400 / 9:33
• Cool down / 1.5 / 9:20

Workout:

• Treadmill / 3 mi / 10:00
• Spin / 9.8 mi / 45 min

Workout: Tempo (treadmill)

• Warm-up / 1.5 mi / 10:30
• Tempo / 8 mi / 9:10
• Cool-down / .50 mi / 9:33

Workout: Long run

It's really too cold (21°) to be running outside, but I did it. It was not fun. I hope the groundhog's prediction is correct and there is only a few more weeks of Winter.

Workout: Long run

• 2 mi - 10:38 / 4 mi - 10:21 / 6 mi - 11:04 / 8 mi - 10:15 / 10 mi - 10:11 / 10:50 - 9:21

It was another cold, cold day, but at least there was no wind. I was grateful for that!

Workout: Tempo run (treadmill)

• Warm-up / 1.53 mi / 10:30
• Tempo / 8 mi / 9:24
• Cool down / .50 / 9:33

Workout:

• Treadmill run / 3 mi / 9:58
• Spin class / 10 mi / 45 min

Speed Work: (treadmill)

• Warm-up / 1.5 mi / 10:35
• 4 x 1600 / 8:19
• x 600 recovery / 9:33

Cross-training:

• Weights / 20 min

Workout:

• Treadmill / 3 mi / 9:40
• Spin Class / 10 mi / 45 min

I am so incredibly sore from weight training. Running was painful, but spinning felt great!

Recovery run: (treadmill)

• 9:55

Workout: Long run (treadmill)

• 9:55
• There was a windchill of 7° so I decided to take my run indoors. It was not that bad.  For the first 8 miles, I listened to a Parkland survivior and an Iraq war vetern discuss how the practices of gratitude help them deal with the trauma of their every day life on the Happiness Lab podcast. The remainder of the run I contemplated various life themes, but mostly considered my readings from The Gift of Years by Joan Chittister. As I am beginning to entertain the idea of retirement in the next five years, I really welcome her ideas on aging. Her words are awakening in me the realization that I need to prepare my mind for these years so that I embrace the blessings of this time while learning how to overcome the burden of this time. It's a fascinating juxtaposition.

Workout: Easy long run (recommended pace 10:29)

• Average Pace: 10:08
• Yesterday I bought a Nike primaLoft technology running jacket. When Nike says that the coat traps heat within small air pockets, they are not messing around. I felt as if I was running in a sauna! It was beyond awesome! My winter is looking a whole lot bearable and doable! Also, I purchased the coat for a whopping $12.00! Bonus win!

Recovery run: 10:06

Workout:

• Treadmill / 9:50
• Spin Class / 45 min / 9.5 mi

Workout: Speed work (treadmill)

• Warm-up / 1.5 mi / 10:30
• 4 x 1 mi / 8:19 w 400 recovery / 9:33
• 2 x 1 mi / 8:12 w 400 recovery / 9:22
• Cool-down / .50 mi / 9:22

Cross-train:

• Free weights / 15 min

Workout: Cross-training

• Treadmill / 9:33 / 27 mim
• Spin class / 9 mi / 45 min

Workout: Long run

• I still love my new Nike coat. It was 23° when I left the house. I was actually warm the entire run. I even considered removing one of the extra undergarments that I had worn. That is a first for me!
• I was disappointed with my total weekly mileage. I fell short by 9 miles which is fairly significant. Since I added cross-training into my weekly schedule, I can't seem to figure out how to work in a day off from running without sacrificing a large mileage day. It seems that my only option is to run twice on one of those cross-training days since my mileage is so low. Afternoon workouts are extremely difficult to manage. I am one of those people that the moment my foot enters my home, I do not want to leave!

Workout: Short long run (suggested pace 10:29)

• 2 mi - 10:34 / 4 mi - 10:32 / 6 mi - 10:08 / 8 mi - 10:35 / 10 mi - 9:27
• Today's run felt much better than yesterday. It was breezy, but not nearly as cold. My legs felt fresher too.
• Last, week was a BIG week for me. I was named Teacher of the Year in my corporation. I love this for so many dedicated, hard working, passionate reasons, but I also love this for being able to stay relevant in an industry that marginalizes its experienced, senior employees simply because of salary.

Workout: Recovery run (9:48)

• 1 mi - 11:08 / 2 mi - 10:00 / 3 mi - 9:10 / 4 mi - 9:10 / 5 mi - 8:56 / 6 mi - 10:03 / 7:04 mi - 10:05
• I managed to complete 1 mile before the rain descended. It was warm at least, but my new Nike coat is not waterproof! I was soaked through and through!
• Today at work my heel began to hurt. Hopefully, it is nothing. My new shoes are a half size larger than normal. The last time my heel hurt, my shoes were too large. I may need to purchase a new pair and use these as errand shoes.

Workout:

• Treadmill / 3.50 mi / 10:00
• Spin Class / 10.02 mi / 45 minutes

Workout: Tempo run (treadmill)

Warm-up / 2.50 mi / 10:35

Tempo / 4.0 mi / 9:33

Tempo / 3.0 mi / 8:49

Cross-train:

• Weights / 20 min

Another rejection letter from the New York Marathon lottery! I'm trying to save money so this is good news!

Morning Workout:

• Treadmill / 3 mi / 9:40
• Spin Class / 45 min / 9.70 mi

Afternoon Workout:

• Treadmill / 3 mi / 10:00
• Weights / 20 min

Workout: Long run (suggested pace 11:30)

• Overall average pace - 10:29
• 2 mi - 10:52 / 4 mi - 10:29 / 6 mi - 10:32 / 8 mi - 10:15 / 10 mi - 10:26 / 12 mi - 10:28 / 14 mi - 10:19 / 16 mi - 10:58 / 18 mi - 10:24
• Today's temperature: 9°
• I stayed warm except for my fingers. I ran mile 18 on the home treadmill. I was only supposed to run 17 miles, but apparently my brain was frozen too. I am hoping for warmer days as we head into March. Even though I LOVE my new running coat, I prefer warmer weather!

Workout: Recovery run

• It was a windy March day. I almost talked myself out of running this morning. The realization that I'd have to make up these miles later in the week was less appealing.

Workout:

• Treadmill / 4 mi / 9:33
• Spin Class / 8.7 mi / 45 min

Workout: Recovery run

• Overall Average Pace - 10:27
• It was a cool, crisp morning. I woke up early so I got in a few extra miles.

Workout: Recovery run

• I decided to take my run outside instead of on the treadmill. It was fairly cold, but it felt nice to be out in the fresh air. I would have liked to get in a few more miles, but I was grateful for what I accomplished.

Workout: Treadmill

Lucky Clover 4 - Miler Race / 8:16 min/mile

This was an odd mileage race so I was not sure how to pace it. My starts are always slow and this race was no exception. I did a few splits in advance of the race which I believed helped, but my left calf was really tight. It bothered me for two miles. Fortunately at mile 2, someone came up alongside of me. I never glanced at the person, but it was clear that this individual intended to stay with me. Sure enough we finished together!

Afterward we chatted and thanked the other for the race assistance. Funny thing we both assumed the other was about twenty years younger. I'm glad that I didn't sneak a peek. The thought of keeping up with someone significantly younger increased my pace with each remaining mile!

Workout:

• Treadmill / 3.5 mi / 9:33
• Spin Class / 9.3 mi / 45 min

Workout: Recovery run (10:30)

Workout: Strength (treadmill)

• Warm-up / 1 mi / 10:45
• 3 x 2 mi / 8:33 with 800 recovery / 9:31
• Cool down / 1 mi / 9:45
• Weights / 20 minutes

Workout: Long run (11:10)

• What an embarrassingly slow pace this morning! I should have been at the top of my game since I was well-rested from hardly working out last week. Apparently, that was not the case! My mind was clearly somewhere else because I was not paying attention to my Garmin.

Workout: Tempo (treadmill)

• Overall Average Pace / 10:00 (This was slightly slower than planned becuase I was talking to someone for the first 6 miles)
• Weights / 30 minutes

Workout: Recovery run

• Treadmill / 5 mi / 9:49
• Spin Class / Canceled
• Weights / 30 minutes

Yesterday, Governor Holcomb announced that all restuarants, bars, and nightclubs were to close immediately. In many counties health clubs were added to that list. My health club was still open. I worked out at the gym, but I had the upstairs all to myself. I brought my hand sanitizer and clorox wipes with me for added precaution and safety. I am anticipating that my county will follow this directive as it was announced that we have our first COVID-19 patient at our hospital.

My son is a part of the hosipital's emergency response team. He informed me that from now until it is safe he and his family will not be in physical contact with me. We'll be able to Facetime, but that'll be it. I guess my quarantine has now officially begun. I can't think of the last time that I have not been around them!

All Indiana univerisites and colleges will finish the semester online. We are closed for Spring Break and then two additional weeks of e-learning. Most likely K-12 schools will follow that educational lead. I don't even know how to wrap my brain around instructing first graders online. Most everything we do instructionly is 1:1.

I am grateful that during these unhartered times I can still run outdoors!

Workout: Recovery run

• I ran outside in an attempt to beat the torrential rains that are forecasted for later this morning.
• I purposely ran past the grocery store to see if the craziness of hoarders had decreased. It has not. The parking lot was jam packed with cars. I can not express my frustration with the lack of calm coming from our government to squelch the irrational fear that citizens are feeling over this virus. We have food and products. We will have food and products. We do not need to hoard it!

Recovery run: 9:43

• Now that the state has closed all health clubs, I can tell that speed work, tempo runs, and strength workouts are going to be a real challenge without a treadmill. I just don't run consistent fast paces without it.

Workout: Long run that turned into a short run (10:20)

Workout: Long run that turned into a short run again!

• I am so, so frustrated with myself. I just have zero motivation and zero pick-up-and-go mentality. I'm runnig at a snail's pace. When I increase my pace slightly, I can't even seem to maintain it or I have increased the pace by only a smidgen.
• I probably just need to take some time to rest since races have been canceled or pushed to the summer months.
• I am grateful that I can still go outside to run and walk my dog. That is a big deal during these times of social distancing.

Workout: Recovery run

• 1 mi - 11:16 / 2 mi - 10:21 / 3 mi - 9:49 / 4 mi - 9:29 / 5 mi - 9:34 / 6 mi - 9:40 / 6:14 mi - 8:25
• It felt refreshing to be outside this morning. I finally had the chance to wear my new LED running vest since I got out of the house earlier! I need to do that mre often!
• Today is our first officail day of e-learning. So far, it has been an EPIC fail. My families have been great and beyond understanding of the online glitches. Most of my learners are completing paper materials. They'll have that option for a few weeks, but eventually those materials will run out. Our buildings are not opening until tentatively May 1.

Any more I am just running. I am trying to determine some kind of running goal. I'll be honest, I am in a mental slump with my running. It's odd because I am actually enjoying the stay-at-home isolation. I love my home. I am never at a loss of what to do when I am at home. I actually recharge when I am in my house.

I dislike recording these s-l-o-w paces, but maybe down the road, I'll see a change.

• 1 mi - 11:42 / 2 mi - 10:30 / 3 mi - 10:13 / 4 mi - 9:42 / 5 mi -10:29 / 6 mi -9:47 / 7 mi -10:19 / 7.80 mi  - 9:35

• 1 mi - 11:47 / 2 mi / 10:31 / 3 mi / 10:41 / 4 mi - 9:23 / 9:11 mi - 9:13
• Not good pacing, but it is what it is.

I tried to run early this morning, but it started to thunder and lightning. With the health club being closed, I had no other option but to head back inside. Sigh!

Workout: Long run

• I turned off the voice to my Garmin so I would not be discouraged upon hearing  how slow as molasses I was actually running. This was a stellar idea as it was a glorious Spring day. The birds were singing. There was zero traffic roaring past me. The scent of rain was in the air, but it never materialized. I saw a few people running and walking, but for the most part the town was empty. My community has finally settled into physical distancing. It took a long time for them to heed the warnings.

Recovery run: 10:00

• This run felt good even in spite of the windy day (29 mph). My first mile was excessively slow, but after that my paces were decent. I was encouraged for the first time in two weeks.

Workout: Recovery run

• There is nothing good about this run to report except that I ran. I have got to get myself out of this negative mindset. Everything else is great. I am just not happy with my current state of performances.

Workout: Cross Training

• Today my health club sent a notice that it would not be charging our April fees. What a kind, generous gesture.
• I went on their FB page to send a thank you and discovered that the owner was posting cardio workouts.
• Since I can no longer participate in Spin Class, I decided to do one of her workouts. It was surprisingly a good cardio workout. I sweated. I was out of breath. Later in the day my quads were sore!
• This may really help with my low mental state in terms of staying in shape!

Workout: Just run (10:24)

• 1 mi - 12:07 / 2 mi - 10:44 / 3 mi - 10:12 / 4 mi - 9:47 / 5 mi - 9:43 / 6 mi - 10:17 / 7 mi - 10:36 / 8 mi - 9:52 / 8:54 mi - 9:34
• These splits are beyond awful, but this was the first run in weeks where my running legs felt fresh, my brething was not labored, and my mind was not negative. It felt like a step in the right direction!
• I did another cardio workout from my health club. I'll admit that I was sore from yesterday's workout. The workout that I did today was totally different and worked different muscles. I really enjoyed it!
• Online teaching is beyond odd. My families are doing a great job. I really miss the physical classroom and kids though! Creativity is the name of the game now!

Workout: Run

• 1 mi - 12:08 / 2 mi - 11:23 / 3 mi - 11:12 / 4 mi - 11:01 / 5 mi - 10:34 / 6 mi - 10:05 / 7 mi - 9:48 / 7.22 mi - 9:23

Cross-training:

• Walk - 1 mi
• Total body workout - online workout with my health club

Workout: Recovery run

• 1 mi - 11:16 / 2 mi - 10:28 / 3 mi - 9:49 / 4 mi - 9:32 / 5 mi - 9:40 / 6 mi - 9:49 /

Cross-training:

• Walk - 2 mile
• Body condition class - online with my health club

Workout:

Run - My tiny body felt like an elephant this morning!

• 1 mi - 11:04 / 2 mi - 11:15 / 3 mi - 11:20 / 4 mi - 11:01 / 5 mi - 11:04 / 6 mi -10:33 / 7 mi - 10:36 / 8 mi - 10:07 / 8.26 - 9:37

Kick boxing

• 30 minutes

Workout:

• Run / 10:10 / Run felt much better
• Cardio / 30 minutes

Run: Out and back

This is my total mileage for the month of April while I shletered at my son's home. My running was extremely slow. This really messed with my mental attitude and drive to push myself. It continuously amazes me how much physical fitness is effected by the condition of one's mental capacity.

Run Workout: Easy pace - (10:52 suggested pace)

• Overall Pace: 10:04
• Splits: 1 mi - 10:53 / 2 mi - 10:22 / 3m - 10:07 / 4 mi - 9:42 / 5 mi - 9:38 / 6 mi - 9:43

Cross Training:

• Body Crush / 10 minute / Anterior & Posterior
• Free Weight Training / 20 minute / Arms & Squats

Workout: Speed (treadmill)

• 12 x 400 / 400 recovery / 8:34 speed & 9:40 recovery

Cross Training:

• Free weights whole body - 30 minutes

Workout: Easy run (treadmill) / 10:20

Cross training:

• Complete Body Crush / 10 minutes
• Total Body Workout / 30 minutes

Workout: Easy run

• Treadmil / 10:02 pace

Cross Training:

• Body Crush Workout / 10 minutes
• Total Body Workout / 25 minutes

Workout: Easy run (suggested pace - 10:52)

• Overall Pace: 10:35
• Splits: 1 mi - 11:11 / 2 mi - 10:27 / 3 mi - 10:17 / 4 mi - 10:17 / 5 mi - 10:00 / 6 mi - 11:22 / 7 mi - 10:45 / 8 mi - 10:33
• All in all, this run felt good. I have not run this distance in over two months so I did not know what to expect. I am out of shape. I lack stamina, speed and the mental drive.
• Today, I went to my school. I closed up my classroom for the year. We have two more weeks of e-learning. I am still sheltering-in-place even though my state has opened up the economy big time. Our COVID-19 numbers and deaths are surging. I just did not want to be at school with the masses of teachers in my building all at once. It was sad to see my classroom empty without the usual fanfare of goodbyes.

Workout: Easy run (suggested pace - 10:52)

• Overall Average Pace - 10:20

Cross Training:

• Total Body Workout - 25 minutes
• Complete Body Crush - 10 minutes

Workout: Easy Pace (suggested pace - 10:52)

• Overall Average Pace: 10:15
• Splits: 1 mi - 11:22 / 2 mi - 10:34 / 3 mi - 10:26 / 4 mi - 9:52 / 5 mi - 9:44 / 6 mi - 9:38

Cross Training

• Total Body Workout / 25 min

Workout: Speed Workout (Treadmill)

• 8 x 800 / 400 recovery / 8:30 / 9:32

Cross Train:

• Complete Body Crush / 10 minutes
• Total Body Workout / 25 minutes

Workout: Tempo run (treadmill)

• Warm-up / 1 mi /11:35
• Tempo / 6 mi / 9:20
• Cool down / 1 mi /10:35

Cross Training:

• Total  Body Conditioning / 25 min

Workout: Easy run (suggested pace - 10:20)

• Overall Average Pace: 10:10
• Splits: 1 mi - 10:46 / 2 mi - 10:09 / 3 mi - 9:54 / 4 mi - 10:31 / 5 mi - 9:03 / 6 mi - 10:15 / 7 mi - 9:30

Cross-Training:

• Total Body Conditioning - 25 min

Workout: Long Run (suggested pace - 10:55)

• Overall Average Pace - 10:15
• I was good for 8 of the 10 miles. The final 2 were arduous and a test of my will. Thank goodness I was far enough away from home that I had no choice but to complete the total distance.
• I am hoping that I am just out of shape and this is not my body's slow decline to old age.

Workout: Easy run (suggested pace - 10:56)

• Overall Average Pace: 10:26

Workout: Easy run (suggested pace - 10:56)

• Treadmill (heavy rain) 
• Overall Average Pace: 10:20

Cross Train:

• Total Body Crush / 10 min
• Total Body Condition / 25 min

Workout: Speed Workout (treadmill)

• Warm-up / 1 mi / 11:20
• 6 x 800 / 8:34 with
• 400 recovery / 9:32
• Cool-down / 1 mi / 10:00

Workout: Easy Run (suggested pace - 10:52)

• Overall Average Pace: 10:47
• Splits: 1 mi - 11:07 / 2 mi - 11:03 / 3 mi - 10:47 / 4 mi - 11:07 / 5 mi - 10:48 / 6 mi -10:18 / 7 mi - 10:32 / 8 mi - 10:32
• I really focused at keeping my paces consistently slow and close to the suggested pace. I feel that I did well. This workout was meant to be a rest for my body so I felt that it was important to stay close to that suggested pace. My body felt relaxed and rested!

Workout: Easy Aerobic (10:52)

• Overall Average Pace: 10:12
• 1 mi - 10:40 / 2 mi - 10:13 / 3 mi - 10:13 / 4 mi - 10:02 / 5 mi - 9:42 / 6 mi - 9:41 / 7 mi - 10:26 / 8.27 mi - 9:34

Long Run: (Suggested Pace - 10:29)

• Overall Average Pace: 10:14
• Splits: 1 mi - 10:52 / 2 mi - 10:37 / 3 mi - 10:01 / 4 mi - 10:15 / 5 mi - 10:04 / 6 mi - 9:58 / 7 mi - 10:11 / 8 mi - 9:49 / 9 mi - 10:07

Workout: Tempo Run

• Warm-up / 1 mi / 11:08
• Tempo / 6 mi / 9:22
• Cool down / 1 mi / 10:15

Cross Training:

• Body Crush - 10 minutes
• Total Body Conditioning - 25 minutes

The state of Indiana is on its Phase 3 of opening the economy. That means gyms are open for business. I continue my workouts from home. Testing is happening at a good pace. It is still taking up to 10 days for results so reporting of cases is not current. Indiana, like most states, has removed data from nursing homes so death rates are somewhat skewed. Few people wear masks in my town and no one understands that social distancing must still be practiced with fidelity.

School ended for the year last Thursday. I felt that my learners and families ended the year satisfied and happy with their online learning experience.

Workout: Easy Pace A (recommended pace 10:56)

• Overall Average Pace: 10:25
• Splits: 1 mi - 11:19 / 2 mi - 10:26 / 3 mi - 10:42 / 4 mi - 10:35 / 5 mi - 10:33 / 6 mi - 9:26 / 7 mi - 10:14

Workout: Speed (treadmill)

• Warm-up / 1 mi / 11:20
• 5 x 1 km / 8:35 by
• 400 recovery / 9:35

This was a difficult workout, but I persisted.

Cross Training:

• Body Crush / 10 minutes
• Total Body Conditioning / 25 minutes

Workout: Long Run (recommended pace 10:29)

• Treadmill / 8 mi / 10:31 / Steady rain
• Outside / 5.25 mi / 10:40 / Intermittent drizzle

This is the first long run that I have attempted since March. Apart from being forced inside for the majority of the run, it went better than I aniticpated. I was never fatigued just bored.

Workout: Easy (recommended pace: 10:52)

Overall Average Pace: 10:31

• 1 mi -11:10 / 2 mi - 10:38 / 3 mi - 10:42 / 4 mi - 10:18 / 5 mi - 10:31 / 6.25 mi - 9:50
• Today felt effortless. I've not felt that way with my running in close to six months. I am hoping that my fitness is returning.

Workout: Easy: Recommended Pace (10:52)

• Overall Average Pace: 10:41
• I'll be the first to admit that running 10:00 minute plus paces is frustrating for me to record, but I know that they serve a purpose both physically and mentally. My fitness level is returning. These easy workouts are easy once again which in turn provide my body and mind a rest. 
• Also, I struggle a great deal with comparison on this running blog. Since we are shelter-at-home, I am taking advantage of the many free learning opportunities. One such opportunity is a Yale University online course entitled the Science of Well-Being. It has been very beneficial. In the course, the instructor talks about how our minds judge relative to reference points. Since bloggers on average are faster than I am, my intuitions mistakenly discourage me from my own runing accomplishments. Savoring, the practice of stepping out of an experience to review and appreciate it, is very beneficial to help with this annoying feature of our minds.

Workout: Tempo (treadmill)

• Warm-up / 1 mi / 11:20
• 3 mi / 9:40
• 3 mi / 9:31
• Cool-down / 1 mi / 10:35

Workout: Recovery run (recommended pace - 10:20)

• Overall Average Pace: 10:19
• 1 mi - 10:48 / 2 mi - 10:45 / 3 mi - 10:23 / 4 mi - 10:31 / 5 mi - 9:36 / 6 mi - 9:45

Cross Training:

• Total Body Conditioning / 20 minutes
• Bike Ride / 11 mi

Workout: Strength (treadmill)

• Warm-up / 1 mi / 11:20
• 1 mi x 4 / 8:34
• with 400 recovery /9:31
• Cool-down / 1 mi / 9:31

Cross Training:

• Total Body Conditioning / 20 min
• Bike Ride / 10 mi

Workout: Easy Run (recommended pace - 10:50)

• Overall Average Pace: 10:50

I marched peacefully in my town's Black Lives Matter Rally. There was a huge turnout with community leaders and police officers united in searching for better solutions and long-term outcomes. It was heartwarming to experience my town coming together As each speaker spoke, we were reminded that our town always rallies behind diversity. That is a surprisingly true statement. 

Workout: Long Run

Overall Average Pace: 11:20

• It was really hot and humid this morning so I kept my pace slow to ensure that I'd get my miles. I probably should have pushed the pace because the run turned out to be easy. I could have continued for many more miles.

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

• Overall Average Pace: 10:10
• 1 mi - 10:57 / 2 mi - 10:25 / 3 mi - 10:10 / 4 mi - 10:11 / 5 mi - 9:47 / 6 mi - 9:40 / 7 mi - 10:10 

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Workout: Speed (treadmill)

• 400-800-1200-1600-1200-800-400 x 400 recovery
• Paces / Speed: 8:31 / Recovery:9:30

Workout: Easy run (sugessted pace - 11:38)

• Overall Average Pace: 10:32
• Hot, humid, rain, wind even though I got out early

Workout: Tempo (treadmill)

• Warm-up / 1 mi / 11:00
• Tempo / 4 mi / 9:40

I ran out of time so I did not finish the entire run. I thought that I'd come back to it after the grandchildren left. Clearly, that did not happen.

Workout: Tempo (treadmill)

• Warm-up / 1 mi / 10:55
• Tempo / 4 mi / 9:20
• Cool-down / 1 mi / 9:30

This run was the second day of my tempo workout. I pushed a little harder.

Workout: Easy Pace - 10:52

• Overall Average Pace: 10:20
• I was really not in the mood, but was grateful that I did the run anyway. I like these small victories.

Workout: Long Run (recommended pace: 12:30)

• Overall Average Pace: 10:40

This run felt surprisingly good. The first 8 miles were okay, but the final 6 miles my legs felt very strong. It's been awhile since I finished a run and experienced a sense of happiness and satisfaction. I felt that today! 

Cross Train:

• Total Body Conditioning - 20 minutes

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

• Overall Average Pace - 9:56

Workout: Speed (treadmill)

• Warm-up / 1 mi / 11:00 
• 4 x 1600 / 9:05 
• by 600 recovery / 9:31
• Cool down / .50 mi / 9:31 

I think that my treadmill bit the dust. The belt stopped running When I tried to step back onto it after grabbing a drink of water toward the end of my cool down. This would be a real shame. I'm really not ready to return to the health club.

Cross Train:

• Total Body Conditioning - 20 minutes

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

• Warm-up / 1 mi / 10:40
• Recovery Run / 1 mi - 10:24 / 2 mi - 10:04 / 3 mi - 9:36 /  4 mi - 9:24 
• Cool - down / 1 mi / 9:05 

Workout: Tempo run (Treadmill)

• Warm-up / 1 mi / 11:04
• Tempo / 7 mi / 9:23
• Cool-down / .25 mi / 9:33

Cross Training:

• Free weights / 20 minutes

     Today was the first day that I worked out at the health club since mid-March. It was frightening! The club had done nothing to promote social distancing and cleanliness other than place a few reminder signs here and there. 

      I work out in the women's gym because it is typically less crowded. The room is rather small and has no windows to open for ventilation. The women that were in the room contnuously closed the door. Trust me when I say this is  not a good idea. The germs in that room have no place to go other than swirl around from the huge ceiling fans.

     I've done such a great job sheltering-at-home. Today was so discouraging. I feel like I need to quarantine myself for 14 days! I really need to consider how to complete my speed and strength workouts since my treadmill no longer is operational. I just do not think that working out at the health club is a viable option for me at this time.

Cross Training:

• Bike Ride / 15 miles / 60 minutes
• Total Body Condition / 20 minutes

Workout: Long Run (suggested pace 10:50)

• Overall Average Pace: 10:34
• Warm-up / 1 mi / 11:09
• Long Run / 8 mi / 10:34

It was incredibly hot and humid early this morning. I nearly quit at 6 miles. The thought of running 13 miles instead of 10 miles tomorrow was enough incentive to drive me to run the remaining 3 miles to complete my mileage for the day. It was an ugly run, but I got it done!

Workout: Long run

This was a hot, humid run. I thought that I would die, but I hung in there. 

Cross-training

• Total Body Conditioning - 20 minutes

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

• Overall Average Pace: 10:21
• Another hot, humid day
• I am mentally struggling, but I am at least completing each run.

Cross Training:

• Total Body Conditioning - 20 minutes

Workout: Speed Work (treadmill)

• Warm-up / 1 mi / 10:59
• 6 x 800 / 8:34 x
• 400 recovery / 9:32
• Cool-down / 1 mi / 10:30

Cross-training:

• Spin Class / 45 min / 10 miles

My treadmill is still not working so I had to visit the health club. It is so incredibly unsanitary. No one wipes down their equipment when finished even though there are signs everywhere.

Workout: Recovery Run (recommended pace: 10:30)

• Overall Aveverage Pace: 10:32

Workout:

• Bike Ride / 12 miles
• Total Body Conditioning / 20 minutes

Workout: Tempo Run (treadmill)

• Warm-up / 1 mi / 11:20
• Tempo run / 8 mi / 9:22
• Cool-down / 1 mi / 10:20

I was the only person in the women's side of the gym so I felt very safe. I guess no one wants to work out on a Friday morning at 5 AM. I was able to do my weight lifting workout too! Everything felt great. Yay!

Workout: Easy run (suggested pace - 11:20)

• Overall Average Pace: 11:21
• It was hot, hot, hot!

Workout: Long Run (suggested pace - 11:20)

• Overall Average Pace: 10:49
• This was a really pleasant morning run. It was humid, but I had plenty of fluids and food. I never felt physically or mentally tired. I could have easily run more miles.

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

• Overall Average Pace: 10:20

Workout: Recovery run (suggested pace: 10:20)

• Overall Average Pace: 10:30
• Although my pace was slower than the recommended pace, this run felt great. I felt as light as a feather. The run was effortless. I wish that I always felt this way. :)

Workout: Speed (treadmill)

• Warm-up / 1 mi / 11:00
• 3 x 1600 / 8:32
• by 600 recovery / 9:33

My daughter-in-law tried to fix my treadmill yesterday. It worked great today until my cool down. I was just shy of completing .50 mi of my run before the belt broke again. I guess I'll need to head back to the health club and set money aside for a new treadmill. My treadmill lasted almost 20 years so I really am not too upset. It was worth every cent that I spent. 

Workout: Tempo Run (treadmill)

• Warm-up / 1 mi / 11:00
• Tempo / 8 mi / 9:27
• Cool-down / 1 mi / 10:30

Cross-Training:

• Weights / 20 minutes

Workout: Long Run (suggested pace - 10:50)

• Overall Average Pace: 10:36
• I got a really late start. At 10:00 this morning, it was already 80°. I was supposed to run 10 miles. I got close. 

Workout: Long run (suggested Pace - 10:50)

• Overall Average Pace: 10:28
• Hot, hot, hot! I started early which helped tremendouously. Trying not to get hung up on my slow paces. Grateful that I am continuing to get outside and doing something to stay in shape.
• My daughter headed back to Pennsylvania this morning. It was great to have her home for several weeks. 

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

• Warm-up / 2.03 mi / 11:06
• Recovery / 7.08 mi /  9:36
• Cool-down / .53 mi / 11:02

Cross Train:

• Bike ride / 10 mi / 50 min

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

• Overall Average Pace - 9:38
• It was just so incredibly hot. I was supossed to run between 8 - 10 miles. This was all that I could manage.

Cross Train:

• Bike Ride / 1 hr / 12 mi.

Workout: Speed (treadmill)

• Warm-up / 1 mi / 11:00
• 1 mi x 6 / 8:34 by
• 400 / 9:31
• Cool-down / 1 mi / 10:30

Cross-Training:

• Weight lifting / 20 min
• Bike ride / 1 hr / 15 mi

Workout: Temo run (treadmill)

• Warm-up / 2 mi / 10:40
• Tempo / 8 mi / 9:27

Cross Train: 

• Weights / 20 min
• Bike Ride / 15 mi / 1 hour 

Recovery Run: (suggested pace - 10:20)

• Overall Average Pace: 10:30
• My legs really struggled this morning. I cut it short since i have a long run tomorrow.

Long Run: (suggested pace - 10:50)

• Overall Average Pace: 10 mi / 10:49 / I experienced no physical or mental struggles
• Overall Average Pace: Final 5 mi / 9:35 / These last 5 miles felt great!
• Finally, a not too bad workout! 

Just a short distance run to loosen my legs from yesterday's longer run. It was a cooler morning so that felt good too. The race that was scheduled for Saturday, Christmas in July Half Marathon was canceled today. It is now a virtual race. Our positive COVID cases have been on the rise for the past week so this news did not surprise me. If we had raced in the city, we would have had to race with our face masks since the mayor did not lift the oridnance on Friday.

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

• Overall Average Pace: 10:16

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

• Overall Average Pace: 10:08

Cross Training:

• Weights - 20 minutes

Workout:

• Overall Average Pace: 9:21
• This is my virtual race results for Christmas in July. The live race was canceled last week since Governor Holcomb did not fully open up the state. I'll be honest I was relieved. The mayor of Indianapolis mandated the wearing of masks two weeks ago. The realization that I'd be running a half-marathon with a mask posed a real challenge. Also, the course was an out and back along the canal. I was very concerned about not being able to social distance.

Workout: Recovery Run (suggested pace 10:20)

• Overall Average Pace: 10:28
• I was not successful with my target pace. It was so hot and humid. I just couldn't seem to regulate myself. I ran just a tad over the 5 mile goal to make up for my slowness.

Workout: Recovery

Overall Average Pace: 10:00

The SHE half-marathon in Indianapolis was canceled for August 12. I am not surprised. It will be run as a virtual race. That was my final hold out race. For the year of 2020, I managed to run one live race. That happened in March. It was a St Patricks Day race. Two days later the state shut down.

Workout: Angry run!

• Overall Average Pace: 9:36
• Our school board voted on our retuen to school educational plan. I have no problem with the plan. Parents have three options. I support whatever option each family selects for their child/children. I know that it is not an easy choice. What I take issue with is the constant condemnation and disrespect that families, physicians, and communities unleash toward educators. These groups expect and demand that we return to the classroom to do everything for them the way they want it done, but have no regard toward our humanity. Enough said.

Workout: Recovery run

• Weights / 20 minutes

Workout: Long run

• It was a hot, humid run. I had plenty of hydration so that was good!
• Weights / 20 minutes

Workout: Long run

• I got out really early this mornng. I was home a little after 7. It felt nice to run in the dark. I forgot how much I enjoy that peaceful time of zero traffic.

Workout: Recovery Run

• 3 mi / 11:22
• 2 mi / 10:15
• 2.21 mi / 9:50

I have come to the realization that I have zero running motivation. My run times are a mess. I have no speed. I've lost 7 pounds. This pandemic is really messing with me!

Workout: Recovery run

Workout: Recovery run

• 1 mi - 11:17 / 2 mi - 10:41 / 3 mi 9:45 / 4 mi - 9:23 / 5 mi - 9:05 / 6 mi - 9:27 / 6.33 mi - 8:24

Workout: 

• Overall Average Pace: 9:52

Workout: Long run 

• 7 mi / 10:50
• 2 mi / 8:05

Workout: Long run

• Overall Average Pace: 10:30
• It rained the entire run, but it was not hot. That aspect was nice.

Workout: Recovery run

• 3 mi / 10:44
• 3 mi / 10:09
• 2.54 mi / 8:53

Recovery run:

• 6.02 mi / 10:14
• 2.34 mi / 9:37

Workout:

• Overall Average Pace: 10:07
• 1 mi - 10:33 / 2 mi -10:20 / 3 mi - 10:14 / 4 mi - 9:55 / 5 mi - 9:35
• I am just grateful that I am still running even though my runs are slow and I lack motivation. 

Now that I am back at work in the classroom, I am on the pavement at 4:45 AM. I forgot how much I enjoy running so early in the morning. It is so peaceful. It was a nice way to begin my morning.