Each Day Is a Gift

An hour water aerobics.

Today's workout calls for 12x1000m in 5:55 (9:32pace) with 3 min recovery between reps plus 1 mi WU and 1 mi CD.

This was a very tought workout for me.  Calculator shows that to run 1000m in 5:55 equates to 9:32 mph pace).  In my former self, 9:32 was easy pace but now it has become my VO2max pace...so sad! :/

Pre-run Chobani and 6 oz water.  39F 4mphESE wind partly cloudly.  Wore similar clothing as previous workouts but quickly found out too warm for speedwork, had to shed the jacket and headband during 1st rep recovery.

This is the very first time I run 1000m repeats on pavement.  I was only able to hit the target pace in 4 of the 12 reps.  I also had to cut out one of the rep and cut short the cool down mile for 2 reasons.  The first and main reason is I was just simply too tired and spent to keep going (running nearly 2 hours).  The second reason was I started the workout later than planned due to some GI issue; and also realized I didn't start the watch until over 0.5 mile into the run (so the warm up was over 1.5 miles); so subsequently had to cut the workout short in order to make it back to meet a lunch engagement for Sue's birthday.

Here's the splits for the 11x1000m repeats with the moving time in ( ) :

9:35 (5:57), 9:18 (5:47), 9:22 (5:49), 9:06 (5:39, downhill), 10:29 (6:31 uphill), 9:51 (6:07), 9:47 (6:05), 10:04 (6:15), 9:43 (6:02), 9:46 (6:04), 9:43 (6:02). 

I learn that there's only so much I can demand of my body.  This being my first experience in running 1000m repeats, to demand a 12 repeats is a bit much especially just 2 days after a marathon-paced 18 miler.  I think given sufficient recovery and a slower or longer build-up I may be able to hit the prescribed pace.  But for now I have to be satisfied with what it is!  Trying to not get discourged about how slow I've become! :/

37F 3mph ESE wind partly cloudy! Pre-run Chobani yogurt 6oz water.  Today's workout calls for a combination workout, coach Green's note states: "This is a combinaton workout hill work (or 200m rep), aerobic and anaerobic efforts, is supposed to be challenging!"  Eeek.  I have never done this kinda workout before so was a bit stressed about it!

Set #1 - Ran 1 mile warm up in 12:19.

Set #2 - Ran 45 min in 11:30 pace (3.9 miles).  Was supposed to run this set in 11:00 pace.  But I just didn't feel the "engine firing up", legs felt heavy, and was worrying that I may not be able to run the next set.  The last 4 min. of this set was running uphill.  When the 45min was up I paused the watch and went to the trail side restroom to refill my water flask and stretch the legs a little to get them ready for the next set.

Set #3 - Run 6x200m in 1:11 with 2 min. recovery between reps.  Here's the time and (pace) of the 200m repeats:  1:09 (9:31), 1:03 (8:42), 1:03 (8:39), 0:57 (7:58), 0:55 (8:04), 0:59 (8:05).  Wheezing the last rep.  The 2 min. recovery pace range from 11:35 to 13:36. 

Set #4 - Ran 20 min. in 10:11 pace (prescribed pace was 10:30).

Set #5 - Cool down 10 min in 11:31 pace.

9.5 miles in 1:45:39.  AP: 11:10.  Well, the average pace was nothing to write home about but sure was glad that I got this combination workout done!  Now to pysche myself up for Saturday's 20 miler.

*I've owned a Garmin watch for many years and have never used the "connect garmin"  to program a workout and send it to my watch.  Finally with the help of my daughter figured how to use this nifty feature...pretty handy!

An hour water aerobics.

4 weeks to marathon!  Today's long run is 19 mi @11:00 (marathon pace) with 0.5 mi WU & 0.5 mi CD.

Can I say that it's SO hard mentally to run 20 miles by my lonesome self!!! Had a hard time get going.  Went to bed late last night.  Got about 5 hrs. sleep.  Pre-run ate one Chobani and 6oz orange juice.  At my age everything seems to be slow going including the GI.  Had to stop at Lone Peak restroom (mile 5.6) for a longish stop.  Gu'd at mile 8 walking up the PG Canyon Rd tunnel; mile 14.6 (paused watch at the LP restroom, stretched).  Refilled water bottle 3 times at the mentioned restrooms so drank a total of 24 oz water.  Walked all the inclines especially the Dry Creek hill.  20 miles in 3:49:46. AP: 11:29.  May be 11:30 is more likely my marathon pace now.  Oh Well...

Splits: 11:56, 10:26, 12:52, 11:14, 11:56, 11:37, 11:14, 10:54, 11:40, 11:05, 11:02, 10:49, 11:20, 11:10, 12:40, 11:04, 10:53, 11:40, 13:50, 10:20