Heather's Running Journal

Speedwork  4x400

Jog for 20 minutes.

.25 miles at quicker pace.  (I don't know my pace because my Fitbit isn't that precise.  But it was a quick pace because I was breathing heavy by the end of the .25 miles).  Then jog 2 minutes.  Repeat four times.

Jog 22 minutes

8'04" average.      57:37

Casual run.  It was raining at first so I ran on the treadmill.  4.15 miles at an 8'05" avg.

Then outside for 3.79 miles at an 8'07" avg.

3 mile tempo run.  

Jog for 20 minutes

3 miles at an ?:?? pace.  My Fitbit doesn't show me split times.  I was a little discouraged because my overall average time was kind of what I have been getting recently, but I feel like my 3 mile tempos was quicker than my normal run.

Jog 11 minutes

8'06" avg.    55:51

Added run for extra miles.  It was hot.  4pm.

8:17 avg

Weather was perfect.  7am.  Glutes feeling tired the last few miles.

1:20:27

8:00 avg

NEW GARMIN COACH TRAINING SCHEDULE for 13.1 miles

2 min jog.           5 min fast.          2 min cool down.

1.11 miles.         9:00 total.       8:07/mi.        149 bpm

Then I did my own run.

6.03 miles.       48:53.       8:07/mi.        162 bpm

 It was raining this morning so I had to do it on the treadmill. It seems more exhausting on the treadmill. Not sure if it's because I get hotter?  I sure do sweat more.  I stopped twice during my personal run to help Heidi with the laundry and to take a breather because I was so bored.

Easy Run with Garmin Coach.  2 min warm up, 3.0 miles easy pace, 2 min cool down.

28:34.       8:20/mi.     This was on the treadmill because it was at 4:45am.

Then I ran as much as I could before I had to wake up the kids.  So another 2.01 mi.

16:23.     8:09/mi.     

Easy Run - Garmin Coach. (2 min warm up, 4 mile easy run, 2 min cool down)

8:34, 8:23, 8:35, 8:54.  (8:37 avg)

Then I added another 2.8 miles on my own.

8:24, 8:17, 8:52 (8:30 avg)

Total:  1:02:14.   7.25 miles  8:35/mi

Could taste the Domino's from last night.  Didn't like that.  This run seemed a little harder.

It misted/rained the whole time.  Kind of a miserable run.  I put on my Garmin app that I felt very strong, that's not true.  Probably between moderate/strong.  I'm suppose to start my period in a day or two so my strength isn't there.  

Time: 1:13:02

Warm up 2 min, 8:50, 8:43, 8:49, 8:43, 8:44, 8:09, 8:19, 8:46, Cool down 2 min

Avg 8:38

Tired Run with Garmin coach.  WU 2 min, Tired run 4 mi, CD 2 min.

8:43 for WU, 8:17, 8:32, 8:25, 8:23, then 8:40 for CD (didn't really do a CD run).

8:24 was my avg for the Tired Run.

I wanted to get in some more miles so I went another 1.84 miles.

8:27, 9:08.       Making for a 8:45 avg

Total:  8:32 avg.    53:24 time.   (on period)

Easy Run Coach Amy.

2 min WU at 9:35

2 mile easy run.  8:50, 8:41

2 min CD at 8:46

Added 2.82 more miles at 9:03, 8:48, 9:00

TOTAL = 46:46 at 8:54 AVG.    (on period)

Easy Run with Garmin Coach.

2 min WU.  3 mile easy run.  2 min CD.

WU 8:30

8:23, 8:34, 8:08    AVG 8:22

CD 8:12

Added another .88 miles to make it back home with an avg of 8:47

Total = 36:49 with an 8:27 AVG.  (On period)

Easy Run with Coach Amy.  2 min WU, 6 miles, 2 min CD.

8:35 WU, 8:42, 8:30, 8:29, 8:30, 7:55, 7:53, 8:49 CD

TOTAL 57:24 at an 8:22 pace

Tired Run with Coach Amy.  On TREADMILL because it was raining

2 min WU, 3 mile tired run, 2 min CD.

WU at 9:45, 7:45, 8:06, 7:46, 8:36 CD

Then ran another 2+ miles for more mileage at 8:19, 8:02, and 7:38

TOTAL: 48:00, 7:59 AVG

Time Trial.  WU .5 miles, 1 mile timed, .5 miles CD.

8:17 WU, 6.58, 8;10 CD

Then added another 3 miles at 7:59, 8:12, 8:33.

TOTAL: 7:59 AVG, 40:01 minutes

Easy Run with Coach Amy.  2 min WU, 4 miles, 2 min CD

8:57 WU, 8:43, 8:28, 8:30, 7:57, 8:48 CD

Ran a little more at an 8:25 pace.

TOTAL: 43:00, 8:27 AVG

It's starting to get warm and so with the sun out it's better to be done with my runs by 8am.  Just makes it hard to wake up and be ready to go early in the morning.  But I have pepper spray now!

Tired Run with Coach Amy.  2 min WU, 4 miles on tired legs, 2 min CD. TREADMILL

8:50 WU, 8:15, 8:12, 8:13, 8:09, 8:11 CD

Added almost another 2 miles at 8:23 and 7:39.

Felt really good!  Strong.  TOTAL: 50:38 with an 8:11 AVG

TIME TRIAL with Coach Amy.  .5 WU, 5 min afayc, .5 CD

8:49 WU, 6:51 5 min afayc, 8:33 CD.

I ran another .84 miles at an 8:42 pace to make it back home.

TOTAL: 8:11 AVG, 21:26 minutes

Easy Run. 2 min WU, 4 miles, 2 min CD.

9:12 WU, 8:50, 8:40, 8:38, 8:34, 8:56 CD

TOTAL: 8:43 AVG, 39:13 time

5 mile Tired Run.   2 min WU, 5 miles, 2 min CD. Treadmill.

10:00 WU, 8:40, 8:35, 8:36, 7:58, 7:41, 8:15 CD

TOTAL: 8:22 Avg  45:29

Speed Repeats.  1 mile WU, Run 1 minute then recover 1 minute x7, 2 mile CD.  Treadmill.

8:56 WU

1 min at 7:46, 8:00 recover

1 min at 6:41, 8:17 recover

1 min at 7:00, 8:20 recover

1 min at 7:07, 8:24 recover

1 min at 7:20, 8:39 recover

1 min at 7:19, 8:38 recover

1 min at 7:14, 8:29 recover

8:45 CD

TOTAL: 8:19 AVG, 31:41 min

Easy Run.  WU 2 min, 3 mile run, CD 2 min.  Treadmill.

9:58 WU, 8:40, 8:26, 8:17, 8:25 CD

TOTAL:  29:23 minutes, 8:33 AVG

Feeling tired.  With the move catching up to me and my period starting in a few days, and not sleeping well, my body is fatigued.

2 min WU, 10 mile run, 2 min CD. Outside.

9:12 WU, 8:46, 8:43, 8:27, 8:38, 8:24, 8:41, 8:35, 8:29, 8:44, 8:41, 9:12 CD

TOTAL: 1:30:08, 8:38 avg

Really enjoyed running thorugh Justin for the first time.  Really enjoyed the first 5 miles of this run going through the neighborhoods.  The last 5 miles were on 156.  Not as nice.

2 min WU, 8 miles, 2 min CD.  Treadmill.

11:10, 8:54, 8:46, 8:43, 8:33, 8:34, 8:36, 8:38, 8:29, 8:37

TOTAL: 8:39 Avg for 1:13:12

Took it easy and didn't try to force anything becaue I'm on day 2 of my period - my heaviest day.  But it was a pretty easy run and I felt good and strong throughout.

2 min WU, 4 mile run, 2 min CD.

9:10, 8:52, 8:36, 8:33, 8:14, 7:55 CDk then another .40 miles at 7:47

TOTAL: 41:20, 8:29 pace

My legs felt heavy and tired after a leg workout yesterday at the gym, being on my period, and my two longer runs the last few days.  So my 7:55 and 7:47 pace surprise me and make me happy and optimistic about me improving without realizing it.

Speed Repeats outside in Utah.  1 mile WU, 90 sec fast, 90 sec jog, 1 mile CD.

8:34 WU

6:28, 8:43

7:12, 10:05

8:36, 9:37 - this was uphill and so hard.

7:10, 7:51

7:14, 8:39

7:37, 8:26

8:40 CD

TOTAL: 35:38 at an 8:18 AVG

The third repeat was hard!  Going uphill in Utah after only being here less than a day was hard.  I had to stop twice after my speed works to catch my breath and get enough energy to keep going.

Easy Run.  2 min WU, 4 miles, 2 min CD.

8:23, 8:30, 8:32, 8:28, 8:31, 8:02

TOTAL: 38:02 at 8:29 AVG

Outside in Salt Lake, windy, hilly.

Run.  2 min WU, 10 miles easy, 2 min CD.

9:59 WU, 9:30, 8:47, 8:47, 8:28, 8:44, 8:32, 8:30, 8:37, 8:26, 8:28, 8:55 CD

TOTAL: 90:48, 8:43 AVG pace

In American Fork.  Felt a little weak this morning, probably just from traveling and not being in my normal routine.  So I amde sure to not push myself today.  It was a beautiful run up to Highland and on the Murdock Canal Trail.

Tired Run in Ivins (St. George), UT.  2 min WU, 5 mile run, 2 min CD.

9:23 WU, 8:59, 7:50, 7:47, 8:30, 8:25, 7:48 CD, then another .59 miles at 7:19.

TOTAL: 49:49 at an 8:13 AVG

Run with Becky in Provo.  I was suppose to have an Easy Run tomorrow on my Amy schedule for 4ish miles, but I did that today even though it was 6.77 total, and tomorrow I'll do my speed work.

8:55, 8:20, 8:16, 8:59, 9:20, 8:29, 8:44

TOTAL: 59:00 at an 8:43 AVG

A nice cloudy morning with great conversation with Becky.

Speed repeats on Provo River trail.

1.0 WU, Run 2 min, Recover 2 min - 7x, 1.0 CD,

9:00 WU

7:12, 9:29

7:27, 9:29

7:32, 9:56

8:04, 8:14 - I was running into the wind here.  Its was hard.

6:43, 8:16 

7:09, 8:06

7:12, 8:05

8:16 CD

TOTAL: 45:16 at an 8:12 AVG

Long run in Provo on the Provo River trail.  I miss Provo and Aunt Becky.  :(

2min WU, 11 miles, 2 min CD.

9:44 WU, 9:13, 8:59, 8:54, 8:58, 8:49, 8:30, 8:18, 8:16, 8:12, 8:12, 8:24, 9:08 CD.

TOTAL: 98:45 at an 8:37 AVG (not including the WU and CD).

Tired Run.  Outside.  2min WU, 5.5 miles, 2min CD.  Back in TX.

9:10 WU, 8:21, 8:18, 7:59, 8:06, 8:17, 8:23, 8:22 CD.

TOTAL: 49:11 at 8:15 AVG including WU and CD.  8:13 AVG not including WU and CD.

Speed Repeats.  1 mile WU, 2 1/2 min fast then 2 1/2 min CD - 7x, then 1 mile CD.

8:26 WU

7:03, 8:13

7:16, 8:30

7:23, 8:10

7:10, 8:23

7:23, 8:35

7:27, 8:32

7:05, 9:33

8:36 CD

TOTAL: 52:01 at an 8:03 pace.  Some of this was uphill.  It was hot because it was 7:30am.  I need to get out and run around 6am.

I ran another .5 miles to make it back home at an 8:37 pace for 4:18 minutes

Easy Run, Outside.

2 min WU, 4.5 mile run, 2 min CD.

9:52 WU, 9:09, 8:37, 8:20, 8:18, 8:32, 8:07 CD

TOTAL: 42:39 at an 8:37 pace including WU and CD.  I was pretty tired starting out.  The wind was strong on the second half, but it was downhill.  It was a beautfiul morning but super sweaty.

Just Run.  2 min WU, 10 mile run, 2 min CD.

9:21 WU, 8:40, 8:24, 8:02, 8:03, 8:16, 8:25, 8:23, 8:14, 8:28, 8:36, 11:01 CD

TOTAL: 1:27:30 at an 8:21 AVG

The last mile was so hard.  My legs were dead.  I had to go to the bathroom so incredibly bad.  I stopped in someones driveway to sit down for a minute and I ended up walking for a good chunk of my CD.

Tired Run outside.  2 min WU, 5 miles, 2 min CD.

9:41 WU, 8:13, 8:30, 8:01, 7:55, 7:41, 8:37 CD.

TOTAL: 44:20 at an 8:04 AVG (8:09 including WU and CD)

This run felt so strong.  The sun wasn't completely up yet which helped.  I also did some dynamic stretches: high knees, butt kicks, power skips, and lunges after my WU.  I think that really helped.  

Speed Trial outside.  2 mile WU, 5 min AFAYC, 1 mile CD.

8:39 WU, 7:02! AFAYC, 8:31 CD then another 1/2 mile at 8:20.

TOTAL: 34:54 at an 8:19 pace including WU and CD.

This run felt good.  It was hard but I felt like I could do it.  It was 80 degrees and very humid.  Even at 6:30am.

Run, outside.  Just run continuously between a 9:35-10:05.  2 min WU, 12 miles, 2 min CD.

9:21 WU

9:09, 9:09, 9:01, 9:01, 8:43, 8:54, 9:13, 8:46, 9:06, 8:38, 9:31, 8:53

9:07 CD

My legs are sore from Thursdays weight training.  I am going to start my period soon within the next day or two so my body was just tired to begin with.  It was 80 degrees at 6am, felt like 85.  I've never been so sweaty before.  I stopped at mile 7 to use the bathroom, but after mile 9 I felt so dehydrated I was lacking a lot of energy.  This was a hard run, but I did it.

TOTAL: 1:52:01  at a 9:00 pace not including WU and CD (9:01 including WU and CD)

Tired Run.  2 min WU, 6 mile run on tired legs giving best effort, 2 min CD.

I was exhausted this morning.  My period should have started yesterday.  My legs felt like they were dragging.  Exhausted just no energy, not necessarily tired.

9:24 WU, 8:25, 8:22, 8:32, 8:13, 8:21, 7:46, 8:03 CD

TOTAL: 53:38 at an 8:16 (8:18 with WU and CD).  I stopped for a few minutes to say hi to the cows before my last mile and a half.  It also started raining my last 1/2 mile.  That felt glorious.

Treadmill.  It is so hot right now in the mornings.  SPEED REPEATS.  1 mile WU, 3 min fast (I forget what speed she wanted me at), 3 min recovery, 1 mile CD.

7:47 WU

7:30, 7:11

7:14, 7:21

7:24, 7:25

7:16, 7:11

7:25, 7:27

7:31, 7:22

7:22 CD

TOTAL: 53:43 at a 7:25 pace.  I don't believe these times which is frustrating.  This run felt really good though.  I think it's true that running on a treadmill is easier because it helps my momentum (doing it for me) and it's air conditioned!

Easy Run.  Outside. 2 min WU with some exercises, 4 mile easy run, 2 min CD.

8:35 WU, 8:13, 8:22, 8:13, 8:21, 8:06 CD.

TOTAL: 37:09 with an 8:18 AVG including WU and CD.

This run was hot and sweaty but I felt strong and it felt good.

Run 10 miles with a 2 min WU and CD.  Outside.

10:06 WU, 8:45, 8:51, 8:39, 8:31, 8:32, 8:29, 8:30, 8:41, 9:26, 9:35, 9:02 CD

TOTAL: 1:34:41 at an 8:49 AVG including WU and CD.

The first 5 miles felt so good and strong.  I've learned though that right now with how hot it is, around mile 8 I get very dehydrated.  That's also right around the 1 hour mark.  I need to try a little gel and/or water right at that time.  I think that will make a big difference.

Speed Repeats on Treadmill.  1 mile WU, 3 min AFAYC with 3 min recovery - 7x's, 1 mile CD.

8:09 WU

7:27, 7:58

7:25, 8:01

7:22, 7:54

7:10, 8:06

7:22, 8:06

7:21, 8:01

7:10, 7:54

7:47 CD

TOTAL: 57:55 at a 7:44 AVG

Felt really good.  Again, on a treadmill it's easier but I felt strong doing this.

Outside.  Easy Run.  2 min WU, 4 mile run, 2 min CD.

9:41 WU, 8:35, 8:34, 8:26, 8:07, 8:30 CD.

TOTAL: 40:19 at an 8:25 pace (not including WU and CD).

2 min WU, 13 miles, 2 min CD.

I had to do this on the treadmill becuase I didn't get to bed until midneght the might before from picking Ryan up from the Lindgren's.  I was also still recovering from being sick the day before and didn't have the energy to wake up early and run in the 80 degree heat. Running on the treadmill for 13+ miles wasn't great but it also wasn't awful.  It was really just the last 2 1/2 miles that I had to mentally push through.

10:20 WU, 8:40, 8:21, 8:19, 8:14, 8:20, 8:16, 8:40, 8:27, 8:15, 8:20, 8:35, 8:14, 8:30, then I walked for the 2 min CD.

TOTAL: 1:53:08 at an 8:24 AVG (not including WU or CD)

Tired Run outisde.  2 min WU, 6.5 miles, 2 min CD.  It was cloudy with drizzle the last mile but it was very humid.

8:53 WU, 8:18, 8:21, 8:27, 8:23, 8:40, 8:15, 8:26 (.5 mile), 8:46 CD then another .32 miles at 8:36.

TOTAL: 61:19 at a 8:24 AVG (not including WU or CD).  I felt pretty good today.  Pretty strong. 

I had very low energy Tuesday evening until yesterday afternoon (about 2 1/2 days).  I'm getting blood work done Tuesday to check my iron and hormone levels.  I was suppose to do this run on Wednesday but there was no way I could have done it.  Today though, this felt really good and strong.  It was hard, but it felt good.  I am starting to feel fatigued again though about an hour after being done.  I'm hoping it's just an Iron issue and that by incorporating more of a balanced diet with meat will help.

Time Trial and Speed Drill - outside.

.5 mile WU

1 mile time trial at best effort, then .25 mile (bw 8:05 - 8:35) and .25 mile recover - 4x's

1 mile CD

8:59 WU pace, then...

7:17 pace for the first 1.00 mile, 8:34 recovery, then...

7:17 for .5, 9:04 for .5

7:23 for .5, 8:52 for .5

7:03 for .5, 8:27 for .5

8:13 for my 1 mile CD

Then another .26 miles at an 8:05 pace

TOTAL: 38:14 at an 8:02 AVG

2 min WU, 10 mile run, 2 min CD - outside.

I started at 5:30 because we had to clean the church and leave for that at 7:30.  It was dark out and I didn't love that, but for the first 4 miles there were probably times it made me run faster because I was a little nervous.  It felt good though.  I felt normal again, after the weird 7 days on/off of being very fatigued.  I have started eating meat again and whole yogurt and cheeses which I wonder if those are helping.

It was 77 degrees at 5:30am.  It's so hot right now.  I lose a lot through sweat.

9:20 WU

9:03, 8:54, 8:29, 8:25, 8:48, 8:59, 8:48, 8:51, 8:47, 8:40

10:19 CD (walked for a part of this).

TOTAL: 1:31:43 at a 8:46 pace (not including WU or CD)

2 min WU, 5 miles the best I can on tired legs, 2 min CD.

9:17 WU, 8:12, 7:46, 8:19, 8:39, 8:26, 15:37 CD

The last 2.5 miles I was running into some tough wind.  This run felt good, but I pushed it good, too and was very done by the end.

TOTAL: 8:17 AVG pace (not including WU and CD), 45:22

Speed Repeats.  Treadmill.

1 mile WU

Run 1 min (bw 7:05-7:35) then recover 1 min = 4x's

Run 3.5 minutes (bw 7:05-7:35) then recover for 3.5 minutes = 7x's

1 mile CD

I didn't look at this before I started so I was a little unsure of what I was doing after the 1 mile WU, but then I got into the groove.  I did this on the treadmill because it is just too hot outside and I had my blood work done yesterday to see why I am having fatigue so that's playing with me mentally a little.  Once I get the results back and know everything is okay I think I will feel more comfortable pushing myself a little more.

9:01 WU

Run 1 min at 8:36 recovery 1 min at 10:30

"                   " 8:02 "                         " 8:31

"                    "7:36 "                          " 8:34

"                    " 7:13 "                         " 8:27

Run for 3.5 min at 7:55 recovery for 3.5 min at 15:18 (walked all these recoveries).  Did this for 6 more times as follows...

7:19, 15:44

7:35, 14:59

7:35, 16:47

7:43, 17:46

7:35, 19:12

7:39, 16:05

CD for 1 mile at a 8:57

TOTAL:  My running average was a 7:39 for 28:30 for 3.73 miles.  My everything together was 1:14:57 at a 9:47 pace.

Easy Run outside.  2 min WU, run easy pace 4 miles, 2 min CD.

2 min WU, Easy pace for 14 miles, 2 min CD.  (Outside)

Started at 6:30 and since it was so cloudy I went outside instead of on the treadmill.  It wasn't too hot, definitley sweaty, but sunny runs have been harder in regards to the heat.  So this one was pretty nice.  Man, now that I'm done though, my legs are SHOT.  I'm so proud of myself for doing this though.  This is the longest in time and distance that I have ever run.

9:12 WU

9:02, 9:07, 9:05, 9:11, 9:38, 9:33, 9:29, 9:27, 9:33, 9:18, 9:33, 9:36, 9:40, 9:03

18:53 CD - I walked this.  My legs were so done.  You can tell in my run where I turned around and started running into the wind.  And then at the end, it was just one foot in front of the other.  I did it though!  :)

TOTAL: (not including WU and CD) 9:22 AVG for 2:11:12!  That's a long time.

Tired Run.  Outside.  2 min WU, 7 miles, 2 min CD.

9:10 WU, 8:34, 8:14, 8:01, 7:55, 8:28, 8:12, 8:21, 9:33 (walked half of this) CD.

TOTAL: 8:15 AVG for 57:44 (not including WU and CD). Felt good and strong, but tired by the end.

Speed repeats on treadmill.  Subbed this day.  Ran in the afternoon.

1 mile WU

Run hard for 1 min, Recover for 1 min - 3x's

Run hard for 3min 30 sec, Recover for 3 min 30 sec - 8x's

1 mile CD

8:37 WU

7:46 1 min then 8:13 recover, 6:52 1 min then 8:12 recover, 6:55 1 min then 23.05 recover.

7:28, 12:47

7:21, 14:56

7:25, 16:51

7:24, 13:25

7:24, 13:18

7:41, 13:12

7:32, 27:30

7:36, 17:38

8:18 1 mile CD.

TOTAL: 78:55 my runs averaged at 7:27 and that distanced totaled 4.16, including all my recovers and WU and CD my average was a 9:32.  This was hard.  My legs were tired (mostly my calves) at the end and the rest of the night.

Easy Run.  Treadmill because I subbed today and had to run in the afternoon when it was HOT outside.

2 min WU, 4 mile run easy pace, 2 min CD.

11:10 WU, 8:05, 7:57, 8:17, 8:06, 8:00, 7:59 CD

Felt easy and strong.

TOTAL: 8:05 AVG pace for 32:19 (not including WU and CD)

Outside run.  2 min WU, 8 miles bw 9:35-10:05, 2 min CD.

It was HUMID and hot.  But it felt good to be outside again.  My legs are so shot now though.

9:41 WU, 8:52, 8:18, 8:20, 8:30, 8:36, 8:54, 8:33, 8:31, 8:30 CD then another 8:30 for 1/4 mile.

TOTAL: 8:34 AVG for 68:32 (not including WU and CD).  I had to go to the bathroom so bad for the last two miles.

Tired Run on the treadmill.  Subbed all day today.  So hot outside.

2 min WU, 4 miles, 2 min CD.

10:03 WU, 8:48, 8:25, 8:14, 7:42, not showing a CD.

This was an easy run.  It was so nice to only run 4 miles.  I felt good and strong.

TOTAL: 37:09 minutes at an 8:19 pace

Ran today because tomorrow will be busy with Colby out of town, me subbing, and church activities in the evening.  

Speed Repeats on treadmill in the early evening.

1 mile WU, Run hard for 1 min then recover 1 min - 7x's, Run hard 1.30 sec then recover 1.30 seconds - 6x's.  1 mile CD.

9:00 WU

7:49, 8:45

7:16, 8:45

7:27, 10:51

7:12, 14:45

8:48, 8:45

7:33, 8:46

7:14, 8:38

7:24, 8:52

7:48, 14:24

7:24, 15:16

7:27, 12:28

7:21, 10:39

7:30, 12:23

8:27 CD

TOTAL: 49:27 at an 8:49 total average (7:31 running average)

These speed repeats are tiring, but I felt pretty good after this one.  Wednesday morning my legs were tired.  Same Thursday morning.  Glad I had two days off before the next run.

Easy Run.  Treadmill because it was later in the morning - 9am, and it was already too hot outside.  2 min WU, 4 miles at an easy pace, 2 min CD.

9:19 WU, 8:17, 8:02, 7:58, 7:59, 8:00 CD.

TOTAL: 36:15 at an 8:07 pace including WU and CD, 8:04 not including WU and CD.  Felt really good and strong.

Run.  Outside.  2 min WU, 6 miles, 2 min CD.

8:43 WU, 8:13, 8:10, 7:54, 8:13, 7:46, 8:01, 7:57 CD.

TOTAL: 52:59 at an 8:04 pace (including WU and CD), 8:03 pace not including WU and CD.

Felt really good.

Tired Run.  Outside.  2 min WU, 3 miles, 2 min CD.

9:08 WU, 8.09, 7:41, 7:48, 8:07 CD.

TOTAL: 27:38 at a 7:53 pace without WU and CD, 7:59 pace with WU and CD.

Ran this early before I got the kids up.  It was a great run.  Sun wasn't up yet which helped.  I felt strong.

Speed Repeats.  Treadmill.

1 mile WU, Run 30 sec then Recover 30 sec - 10x's, 1 mile CD.

8:02 WU

7:11, 7:45

7:14, 7:38

7:15, 7:37

7:31, 7:57

7:41, 7:55

7:24, 7:52

7:29, 7:54

7:07, 7:46

6:56, 7:42

7:07, 7:01

8:12 CD

This felt great.  Really strong.  Good stride and breathing.

TOTAL: 26:14 at a 7:52 AVG with WU and CD.

Easy Run.  Treadmill.  2 min WU, 3 miles, 2 min CD.

10:03 WU, 8:05, 8:02, 7:59, 8:06 CD

TOTAL: 29:21 at an 8:11 pace (including WU and CD), 8:02 pace not including.

Run.  Outside.  2 min WU, 6 miles at an easy pace, 2 min CD.

9:21 WU, 8:22, 8:00, 8:03, 8:07, 8:25, 8:08, 8:40 CD

TOTAL: 53:34 at an 8:14 pace (including WU and CD0, 8:11 not including WU and CD.

Felt good.  The last two miles were into the wind and it was harder than the first 4 miles, but overall it was a good run.  I don't think I could keep up this pace for 13 miles.

Tired Run.  Outside.  WU 2 min, Run 3 miles, CD 2 min.

8:49 WU, 7:55, 7:43, 7:37, 7:39 CD

Felt really good.  

TOTAL: 28:07 at a 7:48 pace including WU and CD (7:45 not including).

Speed Repeats on treadmill.  

1 mile WU, Run Hard 30 sec then Recover 30 sec - 10x's, 1 mile CD.

8:10 WU

7:47, 7:25

28:43, 7:34 - this got messed up

7:40, 7:58

7:37, 7:37

7:24, 7:43

7:37, 7:42

7:21, 7:42

7:20, 8:19

7:24, 7:43

7:20, 7:37

7:51 CD then another 1/4 mile at 7:41

TOTAL: 27:30 at a 7:51 pace including everything.  Felt easy and strong!

What are the chances that I'd trained for the last 16 weeks and then last minute had to fly out to Utah and was there for this "race" weekend.  I ran it on the Murdock trail.  And it ends up we are moving there!  It was a nice cloudy morning.  Felt pretty cool - compared to TX for sure.  I started my period the day before.  I hadn't slept well because of the stress of figuring out if we were taking a job in Utah and moving there.  And we had been house hunting for the previous 36 hours.  I also didn't eat dinner the night before, just nuts and chocolate covered pretzels.  Even with ALL THIS going on... I DID IT!  I ran my goal of an 8:30 pace!  I came in at 8:31 and was so happy!  Way to rock it Heather!

9:15, 8:35, 8:35, 8:46, 8:28, 8:21, 8:10, 8:18, 8:28, 8:52, 8:47, 8:28, 7:47, 7:10 (for .11)

Had to get out and run.  Even though it was noon and sunny and 90 degrees.  After my week in Utah and an emotionally packed last two days, running outside was exactly what I needed.  I ended up walking some of it because the sun and heat were too intense, but it felt good all the way around.

7:55, 8:13, 8:55 (walked part), 8:51 (walked part)

AVG 8:27 for 31:42

Was looking forward again to running this morning.  Ran to the intersections before the HS and back.  It was sunny, but not TOO hot at 8:30am.  It's nice that Fall is soon here.

8:07, 8:03, 8:01, 8:36 (this was where I turned around and ran into some good wind the rest of the way), 8:28, 8:33

TOTAL: 50:15 at an 8:18 pace     I felt pretty strong.  Good.  Felt done by the end, but listening to Esther was great company.

Speed Repeats on treadmill early because I had to sub today.  I did a workout from my training because I want to keep in shape for my 10K in a few weeks.

1 mile WU, Run hard for 1 min then recover 1 min - 6x's, Run hard 1.30 sec then recover 1.30 seconds - 7x's.  1 mile CD.  (In my training it was 1 min run hard and 1 min recovery for 7x's and run hard for 1.30 sec and recover for 1.30 sec 6x's... I accidentally did this backwards.)

My watch wasn't working so I din't know exactly how far I ran but I'm guessing it was close to 6 miles.

TOTAL: 50:54 probably around an 8:15/8:20 AVG.  I felt really good and strong.  :)

Long run outside.

8:30, 8:10, 8:15, 8:12, 8:29, 8:09, 8:24, 7:57

I felt really good.  I was tired by the end, but it felt like a strong run.

Outside run. 

8:28, 8:12, 7:52, 7:50, 7:39, 7:57 for the last 1/2 mile

TOTAL: 44:02 at an 8:00 min AVG

This run felt really good.  I think I should have held back still a little more during miles 2 and 3 and maybe even 4, because I was pretty done by the time it was over, but I also wanted to run the best I could for this length so overall I'm really happy with this run.  I'm trying to stay trained up for my 10K race on October 2.

Speed repeats on treadmill.

I got the 2nd covid vaccine on Tuesday.  Wednesday I couldn't get out of bed.  Thursday the first half of the day I couldn't get out of bed.  I was worried I would be weak today, but I actually felt really really good!

1 mile WU, 1 min fast then 1 min recovery - 7x's, 1:30 min fast then 1:30 min recovery - 6x's, 1 mile CD.  I really like this speed repeats session.

Since I don't have my Garmin coach anymore because I'm not officially training with her, my watch only records by the mile, not by the splits, so here are my miles:

8:48 WU, 7:48, 7:50, 7:58, 7:57, 8:22 CD

On the treadmill at the apartment I would go fast at a 7.8 pace and recover run at a 6.3 pace.  It was about a 7:15ish fast and an 8:35ish recover (I think).

TOTAL: 49:32 at an 8:08 AVG

Nice run outside.  It was cool this morning.  Took awhile to warm up, but it was a nice run - felt strong the last 2ish miles - even with wind and outside elements.

8:30, 8:22, 8:12, 8:18, 8:21, 8:12, 7:48

TOTAL: 57:50 at an 8:14 pace

Tired Run outside.

Getting ready for my race this weekend I'm copying the week before my Half Marathon.  This time I didn't really do a WU and CD, I just ran 3.5 miles.

7:49, 7:38, 7:41, 8:04 (last .5)

TOTAL: 27:16 at a 7:46!  I was tired by the end.  Started off too fast, but was proud I oculd do this for 3.5 miles.  :). At turn around (1/2 way point) the wind was strong against me.

Speed Repeats on treadmill.  

1 mile WU, Run Hard 30 sec then Recover 30 sec - 10x's, 1.2 mile CD.  (I added the .2 miles because I wanted to run 3.5 miles.)

8:34, 7:50, 8:01, last .52 at 7:57

(I don't have the split times because my watch doesn't have me on a training program right now.)

This run felt great.  Really strong.  I felt like I could have gone on for miles at my cool down pace.  I'm going to start another round of training next week.  Right now, I'm excited about it and hoping to knock some time off of my average pace/half marathon.

TOTAL: 28:32 at an 8:07 avg

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.

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.

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.