Heather's Running Journal

Treadmill - garage

Did some interval training, but I need to focus on my distance before my speed right now.

Treadmill in gym - easy 2 mile run

Treadmill - inside

1 mile - warmup/down to 8:34 pace

2 mile - 8:14ish pace

3 mile - 8 min pace

4 mile - 8 min pace

Treadmill in the gym 8:15ish mile

Ran outside.

8.32

8.21

8.38

8.19

8.50 for the last .55

Avg of 8.30

Another outside run.  :)

8.13

8.05

8.08

8.31 for the last .38

Avg of 8.12

On the treadmill in the gym.  Ran an 8 min pace.

On the treadmill in the garage.  Started around an 8:30 pace.  Ended between 8:06 and 8 min mile.

On treadmill in the garage. 

First mile was 8.13/8.06

2nd was 8.06/8.00

Felt really good.

Keeping it slow and short to keep tendonitis down.  And to prepare for my 1/2 marathon training starting in August!  Woo-Hoo!

Ran 9:06 pace.

Treadmill in the garage.  Between 9:22 and ventured down to 8:57 to see how foot felt.  It felt great.  But my legs were very tired later in the day.  

First mile had some pain in my right foot but by the end there was nothing.  Ran between 9:22 and 8:57 pace.  Keeping it slow until I start training.  Don't want tendonitis to flare up again.

First .5 miles was 9:22.  Last 3.5 miles was 8:57

Ran outside.  Averaged an 8:44 pace.  Felt great, just really hard running up the hill coming back home.

Ran outside.  5:30am.  Averaged 8:46 mile.  Felt good.

Speedwork on treadmill.  Race pace goal 8:32min/mile  4x400

Jog for 20 minutes around 8:50 pace.

Sprinted .25 miles at a 7:19 pace (8.2 on treadmill)

Jog 2 min

Sprinted .25 miles at 7:13 pace (8.3 on tread)

Jog 2 min

Sprinted .25 miles at 7:13 pace (8.3)

Jog 2 min

Sprinted .25 miles at 7:13 pace

Jog 10 minutes between 8:49 - 9:02 pace

Total of 44 minutes

TEMPO RUN  for an 8:32 pace

jog 10 min at 9:02/8:50ish pace (1 mile)

3 miles temp run:

1 mile at 8:20

2 miles at 8:13

jog 10 min at 9:00 pace (1 mile)

The mile at 8:20 was hard but once I got to the 8:13 pace I was feeling really good!

LONG RUN in Canyon Falls

6 miles at 9:02 pace

9:18

8:55

9:06

8:27

8:57

8:55

8:55

I was so done by the end.  This was harder than I was hoping, but I also was fast than a 9:02 overall average.  Overall I ran a 8:53.  Next week I need to go slower.

Speed Work on treadmill 4x800

Jog 20 minutes around 9min pace

1/2 mile at 7:23

jog 2 min

1/2 mile at 7:19

jog 2 min

1/2 mile at 7:13

jog 2 min

1/2 mile at 7:13

Jog 10 min cooldown down to a 9:06 pace

Tempo Run on the Treadmill  (8:32 goal pace for race)

- Jogged 10 minutes around a 9min pace.

- 4 miles at 8:17/8:13 pace

- Jogged 10 min around 8:45 pace.

Long run around the Speedway (should be keeping a 1 mile pace at 9:02)

1/2 mile increments...

8.49

8.18

8.35

8.35

9.00

8.59

8.54

8.42

8.35

8.36

8.35

8.36

8.53

8.42

8.59

8.54

Speedwork on treadmill     3x1600

20 minute jog (2.2 miles) - around a 9 min pace

1600 at a 7:47 pace (7.7)

jog 2 min (around an 8:50 pace)

(repeat 3 times)

jog 10 min (a little over a mile)

Tempo Run on treadmill (8:32 goal pace for race)

Warm-up jog 10 minutes around a 9:00 pace

5 mile tempo run...

1st mile - gradually ran down to a 8:20 pace

2nd and 3rd miles - 8:20 pace (7.2 speed)

4th and 5th miles - 8:13 pace (7.3 speed)

Cool-down 10 min jog up to a 10 min pace

Long distance run at 9:00 pace

Took a half mile to get to that speed.

Speedwork on treadmill  8:32 goal pace

6x400

jog 20 min around a 9 min pace

1/4 mile at a 7:13

jog 2 min

1/4 mile at 7:13

jog 2 min

1/4 mile at 7:13

jog 2 min

1/4 mile at 7:13

jog 2 min

1/4 mile at 7:13 

jog 2 min

1/4 mile at 7:13

jog 10 min to cooldown (around 8:50 pace)

6 mile Tempo Run on treadmill (8:32 run pace)

10 min jog 9ish minutes - 1 mile

Down to 8:20

8:20

8:20

8:13

8:13

8:13

10 min jog up to 8:57 pace (last minute walked)

Felt good.  Molly came out throwing up around mile 4 1/2 so I had to take a few minutes off.  When I cam back to finish the last 2 1/2 mile run, those last 2+ miles felt great and easy.

Ran around the speedway with ????  Averaged 8:56 pace.

3x1600 Speedwork 8:32 goal pace

20 min jog

7:47 pace for 1 mile  (7.7 on treadmill)

jog 2 min

Repeat that three times total

jog 10 min cooldown

Tempo run on treadmill.

Jog 10 min

4 miles at 8:13 pace

Jog 10 min

Distance run on treadmill.

1st mile down to 9:06 pace

Next 9 miles ran a 8:56 pace.  Felt really good.  Had to stop at mile 8 to go to the bathroom.  I think I could have run it in the 8:40's and still been comfortable.

Speed work on Treadmill    4x800

Jog 20 min at 8:56

1/2 mile at 7:13 pace

jog 2 min

REPEAT THAT 4 times total

jog 10 min at 8:34 pace

FELT GREAT!

Tempo run on treadmill.  8 miles

10 min jog at 10 min pace

8 miles at 8:13

FELT GREAT!  (took almost one mile to get down to 8:13 pace)

10 min jog at 8:36/8:49 pace

It was a slower start because I had to get up at 4:20 to run this.  Took awhile to get my body awake.

Distance run.  8 miles treadmill.

1st mile around a 9:00.

Next 3 miles 8:41

Mile 5 back to 8:49

Miles 6-8 at 8:41

I was able to do this but two hours after finishing my legs are so tired.  Next week follow the instructions of more of a 9:00 pace.  My tempo run was so good on Thursday of running 8 miles at an 8:13 so I thought I could up my distance speed, but I’m paying for it now.  Slow and steady Heather.  Slow and steady.

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

1% incline.  First mile down to an 8:34.  Then 8:27,  8:20,  8:13,  8:06  8:00/7:53.  I felt really good like I could have gone another two miles at that pace, but it was time to get the kids up for school.

Avg HR 175

Max HR 208.  That's kind of high, but I'm hoping over time it will come down.

1% incline.

8:34.   834.   8:27.  813.  8:13.  8:00.  8:00.  8:00.  8:00

Felt great. Started getting tired around mile 7.5. Right patella straining a little. 

Avg 164.   Max 203

1% incline. Felt well rested from last night so that helped!

8:34    8:27    8:13    8:00    8:00/7:53    7:53 last 1/2 mile

Feeling great running like this right now.

Avg 165.  Max 191

Ran around the speedway.  Started off faster than I wanted because I was nervous about the man around town attacker female joggers.  Because I started off too fast it was a little harder at the end than I hoped.  I still averaged a 7:56 pace.

8:26/7:28    7:41/7:42     7:47/8:05      7:53/8:12     8:05/8:24     7:59/7:53

Avg HR  170       Max HR  203

1% incline

8:34      8:27      8:20     8:13    8:00    8:00     8:00

Felt good!

Avg HR   164      Max HR   192

1% incline.

8:34    8:27    8:20    8:13    8:06    8:00    8:00    8:06    8:00  8:00

Avg HR  147        Max  HR   192

Felt so good.

1% incline

8:34.   8:27.   8:06.   8:00.   7:53.   7:53

Avg HR 164.   Max HR 190

A great run!  Could have maybe gone another mile at 7:53 but school time. 

1% incline 

8:34.   8:27.   8:13.   8:00.   8:00.   7:53.  7:53

Felt great!

Avg HR 153.   Max 200

1% incline 

8:34.  8:27.  8:13.  8:06.  8:00.  7:53. 7:53/7:47

Good start. When I had 1.5 miles left I felt tired but the last .5 mile I felt really good again so I dropped it down. 

Avg  160.     Max 203

1% incline at the gym.  Because I was in a new environment and running later in the morning, I think that's what made this run harder than most of my previous runs.

8:34    8:27    8:20    8:13    8:06    8:00   8:00    8:06   8:06    8:06

Avg  166

Max  194

1% incline at home. Much better than at the gym. 

8:34.  8:27.  8:20.  8:13.  8:00.  8:00.  7:53.  Last .5 @ 7:53

Good but not great. I think eating crumby food is hindering how I’m feeling in my last 2 runs. 

Avg 179

Max 205. Yeah - high average heart rate. 

I forgot to incline at 1% until mile 7 and 8. 

8:34.  8:27.  8:20.  8:13.  8:00  8:00.  7:53.  7:53

Avg 157

Max 197

I’m noticing that when I eat more the previous day I run better. 

1% incline. 

8:34.  8:27.  8:20.  8:13.  8:00.  8:00.  7:41/8:00   7:41/8:00.   Last 1/2 @ 7:41

Avg 170

Max 203

1% incline 

8:34.  8:27.  8:20.  8:13.  8:06.  8:00.  8:00.   8:00.   8:00.  7:53

Avg 153

Max 191

Felt really good. I could have gone another mile or two but the kids needed me. 80+min on the treadmill is a long time. 

Split run. 1% incline. 

8:34    8:00    7:30    8:00    7:30   8:00   7:30

Avg 161

Max 190

Felt really good actually.  7:30 pace for one mile is good for now.

Steady Run. 1% Incline. 

8:34.   8:00 the next 7 miles. Bumped it up to 7:30 during the last mile but it was too much so I brought I back down to an 8:00 pace. 

Avg 164

Max 208 

1% incline. Felt so good today!

8:34.   8:00 the next 7 miles. 

Avg 154

Max 192

1% incline

8:34.  8:13.  8:13.  8:13.  8:13.  The next 6 miles were at 8:00. The last mile was at 7:53. Felt good but getting off... my legs were tired. Yay!  I’m running a better half marathon pace!

Avg 166

Max 203

1% incline. This run felt great again. 

8:34.  8:00.  7:30.  8:00.  7:30.  8:00.  7:30.  8:00

Avg 170

Max 205

1% incline. Good, easy run. 

8:34.  8:00 pace until last mile then down to 7:53  

Avg 166

Max 190

1% incline. Felt super good this morning. I could have gone probably two more miles at the 7:47 pace. 

8:34.   Next 5 was at an 8:00. Last 2 at 7:47. 

Avg 177

Max 196

1% incline. Because I’m running the reindeer romp with the kids ina few hours I didn’t want to run 12 miles today. I’ll be running another 4 with them. This run was easy but I got new shoes this week. My knees were feeling exhausted and tender at the end. 

8:34.  8:20.  8:20.  8:20.  8:06.  The last 5.5 miles  at 8:00. 

Avg 167

Max 208

1% incline. This run is getting easier and easier. 

8:34.  8:00.  7:30.  8:00.  7:30. 8:00.  7:30.  8:00/7:30

Avg 166

Max 202

1% incline. Felt good today. Knee joints felt better. New shoes take adjusting. 

8:34.  8:34/8:00. 8:00 the next 7 miles. 

Avg 176

Max 190

1% incline. Hard in the beginning but the last three miles were easy. 

8:34. Next 6 miles at 7:47

Avg 173

Max 204

1% incline. This was a good run but the last 1 1/2 miles my hamstrings and knees were getting tired. 

8:34.  8:13 the next 4 1/2 miles. Then down to a 8:00 for the last 5 1/2 miles. 

Avg 168

Max 197

i forgot to incline. I did some speed work today. Got it from my half marathon training guide. 

4x400 speedwork with a 2 min jog in between.

20 min warmup at a 8:34. Did this for a little over two miles. 

1/4 mile at 7:03 then a 2 min pace at 7:47ish.

Repeated that a total of 4 times but last time ran 1/2 mile and at 6:58.  Then I ran a 7:50ish pacedor about 15 min.

Avg 171

Max 208

1% incline. This morning was a slow start. I didn’t have much motivation. Then Landon came down and didn’t want to go back to bed. Then I had to use the bathroom and when I went in Ryan was awake. I have an early morning ahead of me but I will try to run another 3 miles later today. 

8:34.  8:20.  8:00 for the last 3 miles. 

Avg 162

Max 187

Ran 2 more miles at an 8:00 pace but then I got texts from Bre and had to stop.

1% incline. Ran the half marathon day 2 week 1 before school. I will run 3 more later this morning. 

Tempo run 3 miles 7:41 pace

8:34 warm up for 10 min. 

 7:41.  7:41.  7:41.

 8:20/8:34 for a 10 min cool down. 

Another three miles...

8:34.  7:47.  7:47

yesterday my hamstrings felt so tight. I think I need a reload week. So today instead of doing my 10-12 mile run I cut it in half. It felt good physically and mentally. 

1% incline

8:34.  Between a 8:14 and 8:00 the next 5.5 miles. 

Avg 165

Max 201

Trained Bre early this morning and it’s christmas Eve and I think I need to have a reload week so it was only 5 today. Felt easy. 

1% incline. 8:34. Next 1 1/2 miles was 8:00. Last 2 1/2 miles at 7:47. 

Avg 156

Max 189

ran this at the gym before meeting with Bre. Easy good run. Between 8:34 and 7:47 the whole time. 

Feeling better since I’ve been taking it a little slower this week  1% incline  behind my right knee right above it where the hamstring attaches in is really tight.  I need to do some stretching and rolling  

8:34/8:20 warmup mile  8:34 is feeling too slow this past week  

8:20 the next 5.5 miles then 7:47 the last .5 mile  

Avg 173

Max 194

Felt great today.  1% incline. 

8:20 warm up mile. 

8:00 for the next 2 miles. 

7:47 for the last 4 miles. 

Avg 169. Max 210