| Location: Fort Benning,GA, Member Since: Jun 24, 2015 Gender: Female Goal Type: Other Running Accomplishments: I've just run for fun/to get exercise in the past, but recently (I think thanks to Amber Green) I have wanted to become more of a "runner" - with the healthy/active/goal oriented lifestlye. Short-Term Running Goals: I would like to run a 10 mile and a half marathon within the next two years. Long-Term Running Goals: I am training to run a 10 mile race this October (2015). Personal: I'm married to a wonderful man who will also be my personal coach. We have 4 great kids ages 0-7years. I love to dance and cook yummy, healhty meals/snacks/treats for my family. |
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| | Long run around the Speedway (should be keeping a 1 mile pace at 9:02)
1/2 mile increments...
8.49
8.18
8.35
8.35
9.00
8.59
8.54
8.42
8.35
8.36
8.35
8.36
8.53
8.42
8.59
8.54
| | Comments(1) |
| | Speedwork on treadmill 3x1600
20 minute jog (2.2 miles) - around a 9 min pace
1600 at a 7:47 pace (7.7)
jog 2 min (around an 8:50 pace)
(repeat 3 times)
jog 10 min (a little over a mile)
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| | Tempo Run on treadmill (8:32 goal pace for race)
Warm-up jog 10 minutes around a 9:00 pace
5 mile tempo run...
1st mile - gradually ran down to a 8:20 pace
2nd and 3rd miles - 8:20 pace (7.2 speed)
4th and 5th miles - 8:13 pace (7.3 speed)
Cool-down 10 min jog up to a 10 min pace
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| | Long distance run at 9:00 pace
Took a half mile to get to that speed.
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| | Speedwork on treadmill 8:32 goal pace
6x400
jog 20 min around a 9 min pace
1/4 mile at a 7:13
jog 2 min
1/4 mile at 7:13
jog 2 min
1/4 mile at 7:13
jog 2 min
1/4 mile at 7:13
jog 2 min
1/4 mile at 7:13
jog 2 min
1/4 mile at 7:13
jog 10 min to cooldown (around 8:50 pace)
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| | 6 mile Tempo Run on treadmill (8:32 run pace)
10 min jog 9ish minutes - 1 mile
Down to 8:20
8:20
8:20
8:13
8:13
8:13
10 min jog up to 8:57 pace (last minute walked)
Felt good. Molly came out throwing up around mile 4 1/2 so I had to take a few minutes off. When I cam back to finish the last 2 1/2 mile run, those last 2+ miles felt great and easy.
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| | Ran around the speedway with ???? Averaged 8:56 pace.
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| | 3x1600 Speedwork 8:32 goal pace
20 min jog
7:47 pace for 1 mile (7.7 on treadmill)
jog 2 min
Repeat that three times total
jog 10 min cooldown
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| | Tempo run on treadmill.
Jog 10 min
4 miles at 8:13 pace
Jog 10 min
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| | Distance run on treadmill.
1st mile down to 9:06 pace
Next 9 miles ran a 8:56 pace. Felt really good. Had to stop at mile 8 to go to the bathroom. I think I could have run it in the 8:40's and still been comfortable.
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| | Speed work on Treadmill 4x800
Jog 20 min at 8:56
1/2 mile at 7:13 pace
jog 2 min
REPEAT THAT 4 times total
jog 10 min at 8:34 pace
FELT GREAT!
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| | Tempo run on treadmill. 8 miles
10 min jog at 10 min pace
8 miles at 8:13
FELT GREAT! (took almost one mile to get down to 8:13 pace)
10 min jog at 8:36/8:49 pace
It was a slower start because I had to get up at 4:20 to run this. Took awhile to get my body awake.
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| | Distance run. 8 miles treadmill.
1st mile around a 9:00.
Next 3 miles 8:41
Mile 5 back to 8:49
Miles 6-8 at 8:41
I was able to do this but two hours after finishing my legs are so tired. Next week follow the instructions of more of a 9:00 pace. My tempo run was so good on Thursday of running 8 miles at an 8:13 so I thought I could up my distance speed, but I’m paying for it now. Slow and steady Heather. Slow and steady.
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