Heather's Running Journal

Speedwork 6x400

Jog 20 min at 10min/9min pace

1/2 mile at 7:13

jog 2 min

REPEAT total of 6 times

Jog 10 min cooldown at 8:36 pace.  Felt really good.

Tempo run 6 miles

10 min warmup between a 10:00 and 9:00 pace

6 miles at 8:13

Could only cool down for 4 min because had to get the kid's ready for school.  Should have started running earlier.  I was also sick this day with strep something.  Ended up going to the doctor.  This was a hard run but because I'm dealing with throwing up kids and lack of sleep and my own sore throat infection.  Hopefully feeling better by Saturday's distance run.

Distance run of 10 miles.

First 4 1/2 miles at an 8:56 pace

Last 5 1/2 miles at a 8:49 pace.

Felt great!  Heart rate was at 156 at the end.

Speed Work 4x1600

Jogged for 2 miles - 20 minute warm up

1600 at 7:47 pace

Jogged 2 miles

Repeated that for a total of 4 times

Jogged 10 minutes to cool down

Felt great!  Getting excited for the 27th!

Tempo Run 8 miles

Jogged 10 min - (1 mile)

8 miles at 8:13

Jogged 10  min - (1 mile)

This run felt good.  It takes me about 4 miles to start to feel really good.  I did have to stop twice to go to the bathroom.  Man.  But this was a good run.  My right knee was starting to feel a little work out.

Long Distance Run

12 miles on treadmill - stormy Saturday.

Ran the first 5 miles at a 8:57 pace.

6 and 7 at a 8:49

8, 9, 10 at a 8:57

11 and 12 at 8:49

I had to stop after mile 10 to go to the bathroom.  That little break helps me pick up speed and going down to a 8:49 felt good at the end.

Tempo Run 3x800

Jog 20 minutes between 9:13 and 8:57

1/2 mile at a 7:13 pace

Jog 2 min

Repeat that a total of three times

Jog 10 min to cooldown in the 8:40's

Tempo Run 3 miles

10 min warm up between 9:13 and 8:57

3 miles at 8:13 pace - Felt SO GREAT!

10 min cooldown at 8:34

Distance Run 6 miles

8:49 pace

speedwork 4x400 at 7:13

20 min jog between 9:13 and 8:49

.25 at 7:13

Jog 2 min at 8:41

Repeat 4x’s total

Jog 10 min at 8:41

Felt great. I can’t wait until Saturday!

Tempo Run  2 miles at 8:13

Jog 10 min between 9:22 and 8:50

2 miles at 8:13

Jog 10 min at a 8:49

Felt so good.  2 more days!!!

Started off strong all through mile 9 felt great.  Starting around mile 10 I could feel myself mentally saying, "Push this Heather."  I went strong another mile, but the last two miles were mentally rough.  I'd never "Hit the Wall" before but I could feel it coming close.  My 1/2 mile paces were...

1:  8:55 and 8:48

2:  8:47 and 8:54

3:   9:00 and 8:41

4:  8:48 and 8:30

5: 8:30 and 8:30

6:  8:11 and 8:24

7:  8:29 and 8:24

8:  7:59 and 8:12

9:  8:11 and 8:17

10: 8:36 and 8:29

11: 8:11 and 8:06

12: 7:59 and 8:00

13: 7:53 and 8:12

I finished at 1:49:26 with a 8:21 min/mile average.  I was 98th overall and the 28th female finisher.  I was 10th in my female age group.

Running is feeling so good and making me so happy.  It's nice to not be training right now, but to be running for sheer enjoyment AND the drive to get better!  I ran this starting in the 8:50's and ending the last 2 miles or so at an 8:05.  Felt great and wanted to keep going but it was time to wake up the kids.

Took 3.5 miles to feel good and excited to be running

8:56

8:34

8:20

8:13

8:13

8:13/8:06

last .5 at 8:06

Avg HR: 170               Max HR: 191