Heather's Running Journal

First innagural Northlake 5K/10K!

I have been fighting a cold all week - cough, sore throat, not a ton of energy.  But even with this, I was able to run this race pretty well.  My Garmin and the race course didn't match up exactly.  At the end of my race my Garmin said I had only run 5.98 miles so my split times were off from what the race said I ran this in.  The race said I ran this race at an 8:08 pace, but my Garmin said my avg. was 8:19.  Here is my Garmin's splits:

8:27, 8:25, 8:11, 8:21, 8:22, 8:18.

I would like to get this down to an 8:15 AVG on my Garmin.  I would like to run my Half at an 8:20 pace.

The weather was humid, but cloudy and in the low 70's, so not having the sun beating down on us was nice because we didn't start running until 8:30am.

Starting a new training program on my Garmin with Coach Greg.  Today was a time trial. Ran it outside.  It was wonderful weather.

2 min WU, Run hard for 5 min, 2 min CD.

8:50 WU, 6:59 AVG for 5 min, 7:66 CD, another .16 at a 7:00 pace.

TOTAL: 10:05 at a 7:28 AVG

Easy Run Outside.  It felt good and strong.  5 min WU, Run for 20 min then another 10 min if feeling good at an easy pace (9:15-10:05), 5 min CD.

8:23 WU pace

8:30 first mile

8:11 second mile

8:31 .39 mile (this was the end of the 20 minutes)

8:09 next mile

8:14 .23 mile (this was the end of the 10 minutes)

8:24 CD for .60 miles

Ran another .9 miles at a 8:09 pace

TOTAL: 40:45 at an 8:19 pace

Stride Repeats on the treadmill.

10 min WU, Run fast for 20 sec then Recover for 45 sec - 8x's, 10 min CD.

WU at an 8:42

When I ran fast I was at speed 8, Recover at speed 6.5/6.6.  My watch was all over the place but I ran fast in the low 7 min range, and recovered in the high 7 min/8 min range.

TOTAL: 28:43 with a 7:55 AVG. Felt really good and strong.

Long Easy Run on the treadmill.

5 min WU, 80 min Easy Pace (between 9:14 and 10:06)

9:26 WU, 8:27, 8:29, 8:24, 8:13, 8:17, 8:19, 8:14, 8:03, 7:19, 8:15, 7:34 CD

TOTAL: 1:30:00 at an 8:13 AVG.  Again, on a treadmill I'm not sure how accurate my Garmin is, but this run felt really good and strong.

Easy Run outside.  5 min WU, Run 35 min (20 and then another 15 if feeling good) between 9:14-10:14, 5 min CD.

Felt Great!!!

8:25 WU, 8:30, 8:13, 8:06, 8:10, 7:40 for the last .89 mile, 8:03 for the CD

TOTAL: 45:00 at an 8:10 total AVG :)

Speed Repeats on the Treadmill.

15 min WU, 1 min run fast (7:04-7:24 controlled pace) then 1 min jog - 6x's, next set is 30 sec run fast (6:04-6:24, challenging pace no sprinting) and 1 min jog - 6x's, 15 min CD.

8:32 WU for 1.76 miles

7:10, 8:14

7:03, 8:13

7:05, 8:27

7:02, 8:06

7:02, 8:13

7:00, 8:16 - this one and above were the 60 sec fast, 60 sec recovery

6:38, 7:53

6:09, 7:35

6:29, 7:48

6:09, 8:01

6:07, 7:50

6:08, 7:58 - this one and above were the 30 sec fast, 60 sec recovery

8:27 CD for 1.78 miles

This run felt great!  After the third mile I started to feel really strong (close to the end of my 60sec fast, 60 sec recovery section).

TOTAL: 51:00 at an 8:02 AVG

Progression Run.  Outside.

5 min WU, 20 min easy pace (9:14-10:14), 10 min between 7:14-7:34, 5 min CD.

8:38 WU

8:18, 8:26, 8:58 - for the easy pace part (2.36 miles)

7:19, 7:29 - for the 10. min run (1.36 miles)... I did it!  I ran the quick pace!

7:54 CD then another 7:56 for .21 miles

TOTAL: 41:42 at an 8:06 AVG. This run felt really good!  I really liked progressing.  I am proud of myself for accomplishing the quick part.  I was definitely tired by the end of the 10 minutes, but I am faster than I give myself credit for and I am starting to push myself more, which feels good!

Long Easy Run.

5 min WU, 1 hour run (9:14-10:14), add another 30 min (9:14-10:14), 5 min CD.

9:05 WU

8:46, 8:52, 8:19, 8:45, 8:31, 8:48, 8:28 (.94 mile) - 1 hour run

8:41, 8:25, 8:12, 8:20 (.56 mile) - 30 min run

8:28 CD

TOTAL: 1:40:00 at an 8:35 AVG.  This felt good.  My HR felt great the whole time, just my legs were getting tired towards the end, but not as bad as a few months ago.  an almost 12 mile run isn't as intimidating right now as it was a few months ago.  :)

Easy Run.  Outside.

5 min WU, 20 min run (9:14-10:14), 15 min run if feeling good (9:14-10:14), 5 min CD.

8:40 WU

8:18, 8:05, 7:48 (.46 miles) - 20 min run

8:06, 7:51 (.88 miles) - 15 min run

8:20 CD

TOTAL: 45:00 at an 8:09 (with WU/CD) or an 8:04 (w/o WU/CD)

Really good run.  I feel like I'm running quicker now, naturally.

Goal Pace Run.  Outside.

15 min WU, 15 min Race goal pace (8:04-8:24), 5 min (8:04-8:24) if feeling good, 15 min CD.

*Mile 2 was the hardest for sure, running straight into some hard wind.  But then miles 4-6 were hard too because the sun was beating down on my.  Eventhough it was in the low 70's, it was a hard run today.

8:43 WU

8:10, 7:49 (.87 miles) - First 15 minutes

7:46 (.64 miles) - Second 5 minutes

8:33 CD for 1.75 miles

TOTAL: 50:08 at an 8:21 AVG including WU/CD or a 7:57 not including WU/CD.  So I accomplished the goal... 9 seconds faster than recommended.

Stride Repeats.  Treadmill.

10 min WU, Run 20 seconds (150-200 spm) then recover 45 seconds - 10x's, 10 min CD.

This run felt easy.  Well, eay to push myself during the fast parts and then the WU and CD felt easy.  I didn't want this run to end.

8:53 WU (1.13 miles)

7:12, 7:59

6:53, 7:52

7:07, 8:17

7:01, 7:31

6:56, 7:35

7:02, 7:42

6:43, 7:45

6:39, 8:00

6:24, 7:33

6:28, 7:14

7:30 CD (1.33 miles)

TOTAL: 31:06 at a 7:52 AVG, Rocked it!

Long Easy Run.  Treadmill because I had to start running before 5:30am so we could clean the church at 8:00am.

5 min WU, 75 min (9:14-10:14), 20 min (9:14-10:14) if feeling good, 5 min CD.

9:20 WU

9:03, 8:20, 7:58, 7:52, 7:40, 7:45, 7:37, 7:57, 7:38, 7:28, 7:40, 7:29, 8:11

7:35 CD

Because this was on the treadmill I feel like it's off by like 40 seconds.  I think a 7:30 mile would kill me outside, then again, it's easier to run on a treadmill.  I was running at  6.8 mph. :)  My legs have been so tried the rest of the day.  And I was pretty bored on this run. :0

TOTAL: 1:45:00 at a 7:57 AVG.

Easy Run outside.

5 min WU, Run 20 min (9:14-10:14), Run 15 min (9:14-10:14) if feeling good, 5 min CD.

8:33 WU

8:16, 7:55, 7:52 (.48 miles)

7:46, 7:41 (.94 miles)

8:10 CD

TOTAL: 45:00 at an 8:01 pace (7:55 w/o WU and CD)

Speed Repeats.  Treadmill.

15 min WU, 5 min (7:14-7:34) with 3 min jog - 3x's, then Run 30 sec (7:04-7:24) with 1 min jog - 6x's, 15 min CD.

9:03 WU (1.66 miles)

7:31, 12:33

7:30, 9:41

7:36, 11:57 - All of these were 5 min very fast and 3 min recovery

7:10, 8:14

7:05, 7:59

7:08, 8:03

7:13, 8:00

This one messed up, 7:13 

7:28, 8:09 - All of these were run hard for 30 sec, recover for 1 min.

8:32 CD (1.76 miles)

This run was A MESS!  I ran the first 22 minutes but felt so weak and shaky that I had to go home and eat a big breakfasat and lay on the couch for two hours.  Then I felt good enough to get up and finish the last 40+ minutes.  But you can see there was one of the 30 second intervals that got messed up.  My body is feeling shot.  My muscles feel so tired.  I've been either running or lifting weights and yoga 6 days a week the last two weeks and I think I need a day or two to recoop.

TOTAL: 1:02:30 at an 8:33 AVG (8:21 not including WU and CD)

Easy Run treadmill.  It was SO WINDY today.  Too windy to run outside.

5 min WU, Run 20 min (9:14-10:14), Run 15 min (9:14-10:14) if feeling good, then 5 min CD.

9:11 WU

8:26, 8:17, 8:19, 8:26, 8:17 (.79 miles)

8:16 CD

TOTAL: 45:00 at an 8:26 (8:22 not including WU and CD).

I'm taking Shalene's advice and using these recovery runs to slow down, be grateful for my health, and really enjoy the run.

Progression Run.  Outside.

5 min WU, Run 20 min (9:14-10:14), 10 min (7:14-7:34) if feeling good, 5 min CD.

8:32 WU

8:12, 8:37, 8:43 (.37 miles) - this was the 20 min run

7:26, 7:27 (.34 miles) - this was the 10 min faster run

8:37 CD

TOTAL: 40:12 at an 8:11 AVG (8:05 just the run part)

This run felt good.  Even running up hill during the progression part, I could do it.  I was happy with this run.