| Location: Fort Benning,GA, Member Since: Jun 24, 2015 Gender: Female Goal Type: Other Running Accomplishments: I've just run for fun/to get exercise in the past, but recently (I think thanks to Amber Green) I have wanted to become more of a "runner" - with the healthy/active/goal oriented lifestlye. Short-Term Running Goals: I would like to run a 10 mile and a half marathon within the next two years. Long-Term Running Goals: I am training to run a 10 mile race this October (2015). Personal: I'm married to a wonderful man who will also be my personal coach. We have 4 great kids ages 0-7years. I love to dance and cook yummy, healhty meals/snacks/treats for my family. |
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| | 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)
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| | 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)
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| | 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.
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| | 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.
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