Heather's Running Journal

Speed Repeats.  Treadmill.

1 mile WU, Run 30 sec then Recover 30 sec - 10x's, 1 mile CD.

8:02 WU

7:11, 7:45

7:14, 7:38

7:15, 7:37

7:31, 7:57

7:41, 7:55

7:24, 7:52

7:29, 7:54

7:07, 7:46

6:56, 7:42

7:07, 7:01

8:12 CD

This felt great.  Really strong.  Good stride and breathing.

TOTAL: 26:14 at a 7:52 AVG with WU and CD.

Easy Run.  Treadmill.  2 min WU, 3 miles, 2 min CD.

10:03 WU, 8:05, 8:02, 7:59, 8:06 CD

TOTAL: 29:21 at an 8:11 pace (including WU and CD), 8:02 pace not including.

Run.  Outside.  2 min WU, 6 miles at an easy pace, 2 min CD.

9:21 WU, 8:22, 8:00, 8:03, 8:07, 8:25, 8:08, 8:40 CD

TOTAL: 53:34 at an 8:14 pace (including WU and CD0, 8:11 not including WU and CD.

Felt good.  The last two miles were into the wind and it was harder than the first 4 miles, but overall it was a good run.  I don't think I could keep up this pace for 13 miles.

Tired Run.  Outside.  WU 2 min, Run 3 miles, CD 2 min.

8:49 WU, 7:55, 7:43, 7:37, 7:39 CD

Felt really good.  

TOTAL: 28:07 at a 7:48 pace including WU and CD (7:45 not including).

Speed Repeats on treadmill.  

1 mile WU, Run Hard 30 sec then Recover 30 sec - 10x's, 1 mile CD.

8:10 WU

7:47, 7:25

28:43, 7:34 - this got messed up

7:40, 7:58

7:37, 7:37

7:24, 7:43

7:37, 7:42

7:21, 7:42

7:20, 8:19

7:24, 7:43

7:20, 7:37

7:51 CD then another 1/4 mile at 7:41

TOTAL: 27:30 at a 7:51 pace including everything.  Felt easy and strong!

What are the chances that I'd trained for the last 16 weeks and then last minute had to fly out to Utah and was there for this "race" weekend.  I ran it on the Murdock trail.  And it ends up we are moving there!  It was a nice cloudy morning.  Felt pretty cool - compared to TX for sure.  I started my period the day before.  I hadn't slept well because of the stress of figuring out if we were taking a job in Utah and moving there.  And we had been house hunting for the previous 36 hours.  I also didn't eat dinner the night before, just nuts and chocolate covered pretzels.  Even with ALL THIS going on... I DID IT!  I ran my goal of an 8:30 pace!  I came in at 8:31 and was so happy!  Way to rock it Heather!

9:15, 8:35, 8:35, 8:46, 8:28, 8:21, 8:10, 8:18, 8:28, 8:52, 8:47, 8:28, 7:47, 7:10 (for .11)

Had to get out and run.  Even though it was noon and sunny and 90 degrees.  After my week in Utah and an emotionally packed last two days, running outside was exactly what I needed.  I ended up walking some of it because the sun and heat were too intense, but it felt good all the way around.

7:55, 8:13, 8:55 (walked part), 8:51 (walked part)

AVG 8:27 for 31:42

Was looking forward again to running this morning.  Ran to the intersections before the HS and back.  It was sunny, but not TOO hot at 8:30am.  It's nice that Fall is soon here.

8:07, 8:03, 8:01, 8:36 (this was where I turned around and ran into some good wind the rest of the way), 8:28, 8:33

TOTAL: 50:15 at an 8:18 pace     I felt pretty strong.  Good.  Felt done by the end, but listening to Esther was great company.

Speed Repeats on treadmill early because I had to sub today.  I did a workout from my training because I want to keep in shape for my 10K in a few weeks.

1 mile WU, Run hard for 1 min then recover 1 min - 6x's, Run hard 1.30 sec then recover 1.30 seconds - 7x's.  1 mile CD.  (In my training it was 1 min run hard and 1 min recovery for 7x's and run hard for 1.30 sec and recover for 1.30 sec 6x's... I accidentally did this backwards.)

My watch wasn't working so I din't know exactly how far I ran but I'm guessing it was close to 6 miles.

TOTAL: 50:54 probably around an 8:15/8:20 AVG.  I felt really good and strong.  :)

Long run outside.

8:30, 8:10, 8:15, 8:12, 8:29, 8:09, 8:24, 7:57

I felt really good.  I was tired by the end, but it felt like a strong run.

Outside run. 

8:28, 8:12, 7:52, 7:50, 7:39, 7:57 for the last 1/2 mile

TOTAL: 44:02 at an 8:00 min AVG

This run felt really good.  I think I should have held back still a little more during miles 2 and 3 and maybe even 4, because I was pretty done by the time it was over, but I also wanted to run the best I could for this length so overall I'm really happy with this run.  I'm trying to stay trained up for my 10K race on October 2.

Speed repeats on treadmill.

I got the 2nd covid vaccine on Tuesday.  Wednesday I couldn't get out of bed.  Thursday the first half of the day I couldn't get out of bed.  I was worried I would be weak today, but I actually felt really really good!

1 mile WU, 1 min fast then 1 min recovery - 7x's, 1:30 min fast then 1:30 min recovery - 6x's, 1 mile CD.  I really like this speed repeats session.

Since I don't have my Garmin coach anymore because I'm not officially training with her, my watch only records by the mile, not by the splits, so here are my miles:

8:48 WU, 7:48, 7:50, 7:58, 7:57, 8:22 CD

On the treadmill at the apartment I would go fast at a 7.8 pace and recover run at a 6.3 pace.  It was about a 7:15ish fast and an 8:35ish recover (I think).

TOTAL: 49:32 at an 8:08 AVG

Nice run outside.  It was cool this morning.  Took awhile to warm up, but it was a nice run - felt strong the last 2ish miles - even with wind and outside elements.

8:30, 8:22, 8:12, 8:18, 8:21, 8:12, 7:48

TOTAL: 57:50 at an 8:14 pace

Tired Run outside.

Getting ready for my race this weekend I'm copying the week before my Half Marathon.  This time I didn't really do a WU and CD, I just ran 3.5 miles.

7:49, 7:38, 7:41, 8:04 (last .5)

TOTAL: 27:16 at a 7:46!  I was tired by the end.  Started off too fast, but was proud I oculd do this for 3.5 miles.  :). At turn around (1/2 way point) the wind was strong against me.

Speed Repeats on treadmill.  

1 mile WU, Run Hard 30 sec then Recover 30 sec - 10x's, 1.2 mile CD.  (I added the .2 miles because I wanted to run 3.5 miles.)

8:34, 7:50, 8:01, last .52 at 7:57

(I don't have the split times because my watch doesn't have me on a training program right now.)

This run felt great.  Really strong.  I felt like I could have gone on for miles at my cool down pace.  I'm going to start another round of training next week.  Right now, I'm excited about it and hoping to knock some time off of my average pace/half marathon.

TOTAL: 28:32 at an 8:07 avg