Heather's Running Journal

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.