Heather's Running Journal

Easy run outside.

5 min WU, Easy pace 30 min (9:14-10:14), another 10 min easy pace if feeling good, 5 min CD.

8:31 WU

8:32, 8:17, 8:19, 8:07 (.60 miles)

8:04, 8:05 (.24 miles)

8:41 CD

Felt really good this morning.  I'm not happy about moving so I had a good stretch of letting some emotion out which felt good.  You can probably see that's where I was running faster.  This was a great run.

TOTAL: 50:00 at an 8:20 AVG (8:16 just the run)

Progression Run.  Treadmill because it was rainy and so cold.

5 min WU, 20 min easy pace (9:14-10:14), 10. min challenging pace.  No sprinting! (7:14-7:34), 5 min CD

9:09 WU

8:10, 8:16, 8:24 (.43 miles) - first 20 minutes

7:36, 7:39 (.31 miles) - last 10 minutes

8:11 CD

TOTAL: 40:00 at an 8:10 AVG (8:01 without WU and CD)

I didn't make it in the range for my last 10 minutes, but I felt like I was pushing it hard and if I pushed it any harder I wouldn't be able to sustain 10 minutes.  It took me 15 minutes to get into this run, but it ended up being a good run.

Speed Repeats.  Treadmill.

15 min WU, 1 min run at a very fast controlled pace (7:04-7:24) then jog 1 min - 6x's.  Run 30 seconds challenging pace.  No sprinting! (6:04-6:24) then jog 1 min - 6x's.         15 min CD

8:14 WU (1.82 miles)

7:18, 8:09

7:17, 8:05

7:27, 8:05

7:20, 8:02

7:20, 8:01

7:15, 8:06 - this was the first set of run 1min, jog 1 min.  I only had one set that didn't make it in the zone.

7:07, 8:07

6:32, 7:55

6:34, 8:06

6:40, 10:23

6:29, 7:44

6:34, 8:14 - I didn't make it in the zone for any of these.  

TOTAL: 51:00 at an 8:01 AVG (7:41 without WU and CD).

Long easy run.  Outisde.  I took this run nice and slow.  I was on day 2 of my period which is the worst and felt so tired.  My lower body felt heavy, sore, and tired.  Even with all of this though, I still felt good through it all because I didn't push myself.  I just enjoyed the run, and I still naturally ran faster than he wanted.

5 min WU, 80 min easy pace (9:14-10:14), another 15 min easy pace if feeling good, 5 min CD.

8:35 WU

8:32, 8:48, 8:22, 8:54, 8:46, 8:48, 8:51, 8:39, 8:55, 8:20, 8:27, 8:24 (.78 miles)

8:25 CD

TOTAL: 1:45:36 at an 8:39 AVG (8:41 not including WU and CD)

Easy Run on treadmill because ran at 4:30am.

5 min WU, RUn 30 min at an easy pace (9:04-9:14), then if feeling good continue for another 10 min, 5 min CD

9:31 WU

8:40, 8:34, 8:38, 8:21 (.51 miles) - first 30 minutes

8:18, 8:19 - 10 min because still felt good.

TOTAL: 51:04 at an 8:30 AVG (8:29 not including WU and CD).  Felt really super great this morning!

Goal Pace Run - Outside.  The first half was so windy.

15 min WU, Run at goal pace (8:04-8:24) for 20 minutes, if feeling good run another 10 minutes at goal pace, 15 min CD.

8:31 WU

8:06, 7:48, 7:48 (.53 miles) - first 20 minutes

7:37, 7:33 (.32 miles) - second 10 minutes

8:12 CD

TOTAL: 60 minutes at an 8:04 AVG (7:49 not including WU and CD)

I felt really dizzy after my run and before my CD.  I had to stop and face the wind for a minute to feel stable and sturdy again.  I pushed it and it felt good, but I wonder if I pushed it a little too hard?

Stride repeats - treadmill.

10 min WU, 20 sec cadence run - run hard, 45 sec recovery - 12 times, 10 min CD

8:33 WU

7:31, 8:03

7:11, 8:01

7:09, 7:53

7:09, 7:58

7:22, 7:52

7:18, 7:59

7:13, 7:49

6:58, 7:52

6:40, 7:47

6:25, 7:39

6:14, 7:24

5:58, 7:33

7:43 CD

The last half of the repeats I stopped watching Good Witch and started listening to music and that helped me focus and run harder, stronger, better.

TOTAL: 33:02 at a 7:52 AVG

Progreession Run.

5 min WU, 1 hour run (9:14-10:14), 10 min race goal pace (8:04-8:24), 5 min challenging pace.  No sprinting!  (7:14-7:34), 5 min CD.

Easy Run - outside.

5 min WU, 30 min run (9:14-10:14), run another 10 minutes if feeling good, 5 min CD.

9:10 WU, 8:23, 8:09, 8:02, 7:58, 7:56, 7:54 (.24 miles), 7:57 CD

TOTAL: 8:10 AVG for 50 min.  Felt great.  Did this at 4:45am.

Speed repeats - treadmill.

15 min WU, Run 800 m (7:14-7:34) then jog 400 m - 8x's, 15 min CD.

8:28 WU

7:36, 9:02

7:28, 8:29

7:23, 10:22

7:20, 8:17

7:28, 11:23

7:27, 8:28

7:24, 12:15

7:29, 10:00

8:24 CD

TOTAL: (just the run, not WU or CD) was 8:14, including WU and CD was 8:22

This run was so hard.  The last three repeats were hard.  I pushed hard.  Was done by the end.

Stride Repeats.  This is the same as last week.  Hopefully I was a little faster this week!

10 min WU, 20 sec (run hard 150-200 spm) then 45 sec recover - 12 times, 10 min CD

8:23 WU

7:38, 7:38

6:49, 7:49

6:57, 7:52

6:59, 7:51

6:53, 12:07

6:31, 7:30

7:00, 7:49

6:39, 7:53

6:57, 7:48

6:51, 7:38

6:50, 7:46

6:54, 7:31

8:13 CD

TOTAL: 33 minutes at an 8:00 AVG (7:53 not including WU or CD)

This run felt really good.  I was able to push fast because I tried to mentally focus on not the time, but just how I felt.  I think I can be faster than I give myself credit for.  

Longest run yet!  And it felt really good.  By the end my legs were really tired, but my heart and breathing were fine.  I just need to keep training my legs.

5 min WU, Run easy and consistently for 95 minutes (9:04-10:04 pace), if feeling good go another 15 minutes, 5 min CD.

8:45 WU, 8:09, 8:08, 8:07, 8:07, 8:06, 8:09, 8:08, 8:08, 8:06, 8:41, 8:12, 8:11, 8:02, 8:16 (.84 miles), 8:18 CD

TOTAL: 2:00:00 at an 8:12 pace.  Becuase this was on the treadmill I know I went faster than if this was outside.  But I'm proud of myself for completing my longest run yet.  That does a lot mentally!

Easy Run.  Treadmill.

We arrived in Utah yesterday.  It's freezing but today I was feeling really good to run.  This treadmill though feels rickety and like I'm always running uphill, kinda steep.  I'm thinking the uphill feel is just the elevation change.

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

8:50 WU, 8:20, 8:41, 8:27, 8:03, 8:06 (.86 miles), 8:08 CD

TOTAL: 45:00 at an 8:21 pace (8:19 not including WU and CD)

Easy run on the Murdock trail.

I was so drained from the move last week that I took the rest of last week off from running.  Today I felt like I was ready to get back into it though.  I am repeating my workout from last Tuesday and then continuing on with my plan.

5 min WU, Easy Run 20 min (9:14-10:14), another 15 minutes easy if feeling good, 5 min CD.  Since this wasn't programed into my watch I just ran for 45 minutes. 

8:11, 8:19, 8:14, 8:20, 8:14 (.45 miles)

TOTAL: 45:07 at an 8:17 pace

Felt really good!  :)

Speed repeats on treadmill.  This was one of my hardest runs yet.  I had to stop and walk a lot during my "jog" portions, I even had to take 10 second breaks the last three 4 minute hard run sessions.  The elevation and the fact that I'm starting my period in the next day or two made this hard.

15 min WU, Run at a very fast, controlled pace for 4 min (7:04-7:24) then jog 3 minutes - 4x, Run at a challenging pace.  No sprinting for 30 sec (6:04-6:24) then jog 1 minute - 5x's, 15 min CD.

There is no way this below info is accurate.  The treadmill said around 7:10 pace for my 4 minute fast portions. 

8:59 WU

7:48, 8:24

8:35, 12:39 - I was running 7:10ish for that 8:35

8:31, 17.29 - " "

8:23, 36.30 - I never walked slower than a 20 minute mile.  This is frustrating.  These were my 4 minute run hard sessions.

20:59, 8:48 - This one messed up too.

7:37, 10:26

9:02, 10:02 - I was way sub 7 minutes on this 9:02.  So frustrating.

7:28, 10:42

7:22, 13:20 - These were all my very fast 30 second intervals.  I was sub 7 on all of these.  WHy was my watch so awful today?

10:42 CD

TOTAL: 1:03:50 I'm not even putting my average because this run was so off.