Heather's Running Journal

September 2018

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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.

Miles:This week: 0.00 Month: 54.00 Year: 246.06
Total Distance
98.73
Total Distance
8.00

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)
Total Distance
6.60

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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Total Distance
7.10

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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Total Distance
10.00

Long distance run at 9:00 pace

Took a half mile to get to that speed.

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Total Distance
6.00

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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Total Distance
8.00

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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Total Distance
6.00

Ran around the speedway with ????  Averaged 8:56 pace.

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Total Distance
6.60

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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Total Distance
6.10

Tempo run on treadmill.

Jog 10 min

4 miles at 8:13 pace

Jog 10 min

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Total Distance
10.00

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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Total Distance
6.10

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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Total Distance
10.00

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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Total Distance
8.23

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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Total Distance
98.73
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