Heather's Running Journal

felt so good today. 1%incline. Probably helped I was distracted watching the Taylor Swift tour.  

Ran 5x800 at a 7:30 pace with 7:47 1/2 miles in between  

8:20 warm up

8:00  for the 2nd mile

7:30/7:47 the next 5 miles. 

Avg 172

Max 194

I wasn’t in a running mood today so going the 7 was a struggle. Went with 5. 1% incline.

8:20 warmup.  8:00.   Then split 7:30 and 8:00 pace for 3 miles.

Avg 178

Max 208

legs have been feeling heavy lately but by mile 5 I was feeling almost back to my old running self after a few harder weeks. 

1% incline. Took this run easier today. 

8:34.  8:34.  8:20.  8:20.  8:20.  8:14.  8:00.  8:00

Avg 170

Max 208

Felt good today!  Signed up for another half on Saturday March 23!

1% incline

8:34/8:20.  8:20/8:00.   8:00   7:53.  7:53

Avg 160

Max 189

4:45am wake up time again. This run felt good. 

1% incline

8:34.  8:13.  7:53 the last 4 miles. 

Avg 159

Max 190

1% incline. I was feeling a little weak today. I was also down a pound from yesterday. I’m trying to go dairy and gluten free so my nutrition is going to take me a little to figure out. But I compete md the run and get like I could have gone longer so that’s good. 

8:34.  8:20 for miles 2 and 3. Then 8:00 for 4-6. 

Avg 168

Max 194

ran outside. It was cold and windy!  But I had a 7:47 average!!  That’s great for windy cold and uphill!  Here’s the breakdown...

8:25.  7:59

8:11.  8:05

8:12.   7:41

7:30.  7:29

7:30.  7:23

7:29.  8:12

7:24.  8:12

Avg 170

1st week of  my Half Marathon training plan!  

4x400 

20 minute jog between an 8:34-8:20 = 2+ miles

.25 miles at 6:44 pace

2 minute jog around an 8:00 pace 

Repeated for 4 total times. 

10 min cool down at 8:00 = 1+ miles

Avg 167

Max 209

1% incline. Steady extra run today. 

8:34.  8:20.  8:20. Next 4 at 8:00

Felt good. No knees or feet hurting. 

Avg 167

Max 206

Felt very easy today. My heart rate was way down. This is great!  Normal 1% incline. 

3 mile tempo run

10 min jog at 8:34

3 miles at 7:47

10 min at 8:00

Avg 153    Max 202

we arrived in Hawaii today. I felt exhausted and so hungry and shaky. I ran on the boardwalk by the beach but it was so crowded. It was good to get up and move after 9 1/2 hours on an airplane. 

Running at the hotel gym in Hawaii this week!

1% incline

4x800 7:55 pace

8:34 for 20 minutes

7:53 for .5 miles. Then jog at 8:34 for 2 min. Repeat this a total of 4 times. 

Avg 168    Max 187

8:34 10 minute cool down. 

1% incline. Longer slower extra run today. 

8:34    8:00    8:34    8:00   8:34   8:00    8:34

Avg 166

Max 191

1% incline    4 mile Tempo Run at 7:47

10 min jog at 8:34  then 4 miles at 7:47   Then 10min jog at 8:20/8:34

Avg 169

Max 192

1% incline. Long run today. Ran 8 miles between 9 min and 8 min. 

3x1600.  7:19 pace

1% incline

20 min warmup at 8:34/8:20

7:19 for 1 mile then 2 min jog at 8:34. Repeated 3 total times. 

10 min cool down at 8:34

Avg 173

Max 208

This is the run I add into the program  

warm up  1 mile at 8:34

5 1/2 miles at 8:00

Cool down at 8:34 another mile.   1% incline

Avg 170.  Max 200

5 mile tempo run at 7:45 pace

1% incline

I felt really weak this morning. My body is exhausted. This was a slower run for me because I felt like I didn’t have much strength. 

8:34/8:20 for the first 3 miles

7:47 for the next 3 miles

8:20 for the last mile

Avg 174.   Max 204

Ran outside today!  Here’s my breakdown by 1/2 miles:

Avg 7:58 pace. Great job Heather!

8:19.   8:17

8:12.   8:05

8:11.   8:12

7:53.   7:42

7:54.   8:17

7:47.   8:02

7:41.   8:05

7:48.   7:53

7:53.   8:00

7:53.   8:01

Avg 171.   Max 203

Intervals.   6x400.   6:44 pace

20 min warmup at 8:34-8:00

.25 miles at 6:44

Jog 90 seconds 

Repeat for a total of 6 times

10 min cool down 8:20-8:34

Avg. 172.   Max 208

Heather’s added run. Sick kids today So my original plan was 7.5 but I only had time for 5.5. 

1 mile warm up. 

4.5 miles at 8:00. 

Avg. 173.  Max 206

I definitely could have gone the intended 7.5 no problem. Bummer I have sick kids. Sad. 

6 mile tempo run at 7:47

10 min warm up

6 miles at 7:47

10 min cool down 

Avg. 176.   Max 209

8:00 pace for my half is my goal. This run felt good. Harder up until mike 4.5 then great. Had to go to the bathroom twice though. I haven’t been eating great this week because I e been at home with sick kids non stop. Makes my runs produce more bathroom breaks. 

6 miles at 8:00

Avg 167.  Max 185

3x1600

2 mile warm up - 18 min.  9:13/8:34

1600 at 7:19 pace

Jog 2 min at 8:34

Repeat two more times then 8:20/34 for 10 min

Avg. 177. Max 207

7 miles at 8:00

Felt great!

Avg 159.  Max 209

4-mile tempo run at 7:41

10 min warm up at 8:34

4 miles at 7:41

10 min cooldown at 8:00

Avg 159

Max 206

Felt really great today.  

10 - mile distance run

Down town 8:20

8:20/8:06

8:00 for the next 8 miles

Avg 160.  Max 185

When I eat not very good the night before my HR is lower the next morning during my run. Interesting. But I had to go to the bathroom twice during this run. My mind wasn’t excited to run. I started my period this morning. I’m surprised this run felt easy - just long and not very excited. 

4x800. 6:55 pace

such a great run!  Imagine a coach guiding me along. 

20 min jog 8:34-8:13

800 meters at 6:58 since my treadmill doesn’t do :55

90 sec interval at 8:34

Total of 4 times then 10 min cool down at 8:13

Avg 170.   Max 203

i wanted to stay in my warm bed so much this morning at 4:45. The first twoish miles were unmotivating but then it got much better. This run wasn’t hard just took a little to get into. 

7 miles between 9:13-8:00

Avg 168.  Max 192

8 mile tempo run at 7:47

10 min warmup at 8:34

8 miles at 7:47

Didn’t have time for the whole cooldown but did 5 minutes at 8:34.

Avg 175.  Max 196

Feet feel good. Felt a little weak up top. Knees a little tired but overall a great run. 

8 mile slower long distance run.

started off at 8:34 and worked down to 8:00. Good easy run. Knees a little tired at the end. 

Avg 169.  Max 199

6x400 at a 6:44 pace

jogged 20 min at 8:34/8:20/8:00

Did my splits with 90 sec in between at 8:34 pace. 

Jogged 2 min at 8:00 to cool down. 

Felt great!!

Avg 157.  Max 184. Good HR!

6.5 miles extra run at 8:00 pace. Took just 1/4 of a mile to get to 8:20 then fast again to get to 8:00. The last 1.5 miles I ran at 7:47.  This run felt really great. 

Avg. 160. Max 187

My resting HR right now is a 57 - the lowest it’s ever been. Usually it’s right around 61-62.  Cardio wise I am feeling really good and I really like it. 

6 mile tempo run

10 minute warmup at 8:20

2.5 miles at 7:47

3.5 miles at 7:41

Last 10 minutes at 8:13/8:34

This run felt so good. The top of my left foot is starting to hurt again but endurance wise, this run was great and for the most part, easy. 

10 mile distance run at 8:00 pace. Such a nice run. My left knee is a little achy but this run was smooth and easy and enjoyable. 

1 mile at 8:34/8:20

2 mile at 8:13

3-10 at 8:00. 

Avg 172   Max 192

4x1600 Speed work at 7:15

20 min warm up 8:34-8:00

1600 at 7:19 then 90 second jog

Repeat 

1600 at 7:13 then 90 second jog

Repeat

10 min cool down 

Avg 170   Max 191

extra run. 5 miles between 8:34 and 8:00

Easy, just not a lot of time to run today. 

8 mile tempo run at 7:45

10 min warmup at 8:34 down to 8:00

3 miles at 7:47

5 miles at 7:41

5 min cooldown 

Avg 168.  Max 194

Easy but when I walked my knees were tired and my top left foot is bothering me a little. 

12 mile slower distance run

8:34/8:27

8:20

8:13, 8:13

The next 7 miles I ran an 8:00 then the last mile I was at 7:47

This run felt great. I’m excited to see what I can do in 2 weeks on my race day!

Avg 165.  Max 189

3x800 Speedwork

20 min warm up between 8:34 and 8:00

800 at 6:53 then 2 min jog

800 at 6:53 then 90 sec jog

800 at 6:53 then 10 min cooldown 

Avg  148.      Max 170

extra run this morning. Between 8:34 and 8:00. Really good. 

Avg.  156.  Max 191

3 mile tempo run at 7:45

10 min warmup 

3.5 miles at 7:47 that’s what treadmill goes to

10 mile cooldown 

Avg 148.  Max 189

Felt really good and easy. 

Long distance slow run 

6 miles at 8:00

Avg 146.  Max 181

At mile 4-5 I felt like I could easily go on another 7.  Excited for next weekends race!

speedwork 4x400

20 mon jog

400 at 6:40 then 90 sec jog at 8:00. Repeated 4 x’s

10 min jog cool down 

Avg 154.  Max 184

5 miles between 8:34-8:00 at 1% incline. 

2 mile tempo run at 7:45  1.0 incline 

jog 10 min 8:34-8:00

2 miles at 7:47 - what treadmill goes to

Jog 10 at 8:13

Avg 150.  Max 196

I'm just entering this 2 years later because I realized I never inputed this.  I ran this Half marathon in Arlington.  Got first in my age group in females.