Heather's Running Journal

Easy Run.

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

Progression Run on treadmill.

5 min WU, Run 1 hour easy pace (9:14-10:14), Run 10 min race goal pace (8:04-8:24), Run 5 min at a challenging pace - no sprinting - (7:14-7:34), 5 min CD.

Watched a cute Christmas movie so this run was easy and great.  Again, the treadmill and my watch do not match up.  I think my watch was too fast this time, but I always record what my watch says so here it is:

13:27 WU (walked this)

8:15, 8:01, 7:57, 8:11, 7:56, 8:18, 8:15, 8:15, 7:55, 7:57, 8:01

7:38 CD

TOTAL: 85 minutes at an 8:27 pace - 8:04 not including WU and CD.

Easy Run outside - Murdock Trail.

5 min WU, 35 min at an easy pace (9:14-10:14), another 15 min if feeling good, 5 min CD.

8:29 WU

8:20, 9:02 - uphill!, 8:21, 8:11, 8:14, 8:21, 8:39 (.40 mile)

8:07 CD

TOTAL: 8:25 (8:27 not including WU/CD) for 60 minutes.  Felt really good.

Goal Pace Run outside Murdock Trail.

15 min WU, Run 30 min at goal pace (8:04-8:34), another 15 min at goal pace if feeling good, 15 min CD.

8:32 WU (1.76 miles)

8:50, 8:20, 8:09, 8:19, 8:18, 8:18 (.81 mile)

9:21 CD - walked for three minutes.

My legs were so shot after this run - for the rest of the day.  Legs and glutes.  Just so tired.

TOTAL: 8:23 AVG not including WU/CD. (8.35 including WU/CD).  75 minutes.  I made my goal race pace! (not including WU/CD)  I want to be at an 8:20 goal pace for my half.

Progression Run.  I was on the treadmill and again, my watch and the treadmill are not in sync.  For the 30 minute run I was around an 8:34 and for the 10 min run the treadmil said 7:25ish even though my watch was saying above 8 minutes.  Very frustrating.  I could feel that I was pushing harder, that I was sub 8.  I do not love this treadmill location because my watch does not pick up good.

5 min WU, Run 30 min (9:14-10:14), Run 10 min (7:14-7:34) - challenging, no sprinting, 5 min CD.

9:51 WU

8:38, 8:46, 8:27, 8:54 (.46 miles) - 30 min run

8:16, 8:23 (.21 miles) - 10 min run... was for sure sub 8:00

TOTAL: 8:34 AVG for 50 minutes

Long Easy Run.  120 minutes.

5 min WU, Run 1hr 35 min (9:14-10:14), Run 15 min if feeling good same pace, 5 min CD.

I did not feel good mentally for this run so this was the first time that I did not do the additional optional run.  I could have made it to 13 miles if I would have been in a better place mentally.  First, I was on the treadmill because it was 15 degrees outside.  Second, I was having a complete mental breakdown from this move and things between Colby and I.  I actually stopped twice to cry and walk around for a little bit.  I probably should have saved this run for next weekend.

I walked my WU and CD.

16:37 WU

8:57, 9:18, 8:37, 8:34, 8:39, 8:43, 9:09, 8:39, 8:41, 8:58, 8:40

15:50 CD

TOTAL: 1:45:28 at an 8:50 pace (not including WU and CD).

Easy Run outside.  60 minutes

5 min WU, easy pace run 30 min (9:14-10:14), another 20 min easy pace if feeling good, 5 min CD.

It was a cold morning, but this run felt really good.

8:39 WU

8:36, 8:44, 8:14, 8:13 (.54 miles)

7:56, 7:53, 8:28 (.49 miles)

8:10 CD

TOTAL: 60 minutes at a 8:17 pace (8:18 including WU/CD)

Tempo Run on treadmill.  45 minutes.  It was early so very cold and dark.

15 min WU, Run 10 min medium to hard pace (7:34-7:54), another medium to hard run for 5 min if feeling good, 15 min CD.

8:21 WU

7:57, 7:48, 7:50 - this was 15 minute medium to hard pace.  It is so frustrating... when I'm running slower my watch picks me up as running faster and when I'm running faster my watch picks me up slower.  Example: During my WU the treadmill said 8:34ish pace, but my watch had me between 8:00-8:20 the whole time.  Then when I go to run fast I was at a 7:34 pace on the treadmill but my watch had me right around 8:00.  I think I ran this part faster than recorded.

8:27 CD

TOTAL: 8:13 pace for 45 minutes.  Who knows if that is accurate because of the GPS connecting to my watch in an awful part of town.  Those 15 fast minutes got me though.  I was tired after that.

Stride Repeats.  Treadmill.

10 min WU, 20 sec cadence 150-200 spm then recover 45 sec - 10x's, 10 min CD.

8:48 WU

7:42, 8:01

7:33, 7:51

7:38, 7:58

7:38, 8:00

7:23, 7:45

7:15, 7:54

7:18, 7:53

7:29, 7:47

7:19, 7:51

7:11, 7:46

8:11 CD

TOTAL: 30:59 at an 8:12 AVG. This was good, I pushed myself, but it was good.

Progression Run 1 hr 35 min.  Treadmill.  Freezing and too early in the morning so I wanted to do it indoors.

5 min WU, Run easy pace 70 min (9:14-10:14), Run 10 min (8:04-8:24), Run 5 min (7:14-7:34), 5 min CD.

8:41 WU

8:06, 8:04, 8:04, 8:03, 8:06, 8:00, 8:04, 8:05, 8:05 (.68 miles)

8:36, 7:50 (.18 miles) - the 10 minute run

7:54 (the 5 min run)

Again, what was frustrating about this run is the treadmill said 8:34 for my 70 min run - 30 seconds slower than my watch, but then for my fast runs the tradmill was in the low 7:00's, but my watch was still at 8:00 or right around.  So for my fast runs my watch says I'm slower but for my slower portions my watch says I'm faster.  Ugh.

TOTAL: According to my watch - 8:08 AVG including it all  (8:06 not including WU/CD) for 1:35:00. This run felt really good.  It was fun watching "A California Christmas: City Lights"

Easy Run.  Treadmill.

5 min WU, Run 20 min at an easy pace (9:04-10:04), another 15 min if feeling good, 5 min CD.

8:48 WU

8:18, 8:36, 8:20 (.37 miles)

8:25, 8:25 (.78 miles)

8:20 CD

TOTAL: 45 minutes at an 8:27 pace

Goal Pace Run.  Treadmill.

15 min WU, 20 min at Goal Pace (8:04-8:34), another 10 min if feeling good at same pace, 15 min CD.

8:21 WU

8:10, 8:05, 8:03, 8:06, 8:07 (.23 miles)

8:09 CD

TOTAL: 60 min at an 8:06 pace (8:10 including WU/CD)

This run felt really good.  I woke up in the mood to run which helped.  Again, not sure how accurate this is because my watch and the treadmill are not the same.

Easy Run.  Treadmill.

5 min WU, 20 min easy pace (9:14-10:14), another 15 min if feeling good, 5 min CD

9:51 WU

8:21, 8:15, 8:16, 8:17, 8:15 (.81 miles)

8:19 CD

TOTAL: 45:00 at an 8:26 pace (8:17 not including WU/CD)

Easy Run.  Treadmill.

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

9:06 WU

8:14, 8:14, 8:19, 8:14, 8:13 (.22 miles)

TOTAL: 40 min 8:15 (8:20 with WU/CD). Felt really easy and great.  Again, treadmill said 9:04 pace, but watch said 8:15/8:20.

Tempo Run.  Treadmill.

15 min WU, run medium hard for 20 min (7:34-7:54), if feeling good run like this for another 10 min, 15 min CD.

Treadmill Data:

8:50ish WU then 7:47 pace the 20 min.  Had to go to the bathroom before the last 10 min and needed a break.  This run was hard!  Then ran the last 10 min at 7:47 but had to take two 20sec breaks.  My CD was a mixture of walking/jogging.

7 miles

Garmin Data:

8:37 WU

8:09, 8:01, 8:58, 9:06, 8:19 (.11. miles)

10:26 CD

TOTAL: 8:29 AVG for run.  60 min.  This run pushed me.