Monday: 4 treadmill. 2 incline, 8 min pace
Tuesday: 4 treadmill. 2 incline, 8 pace
Wednesday: 3 tml. 2 incline, 8 min pace
Thur: rest
Saturday: swim, circuit training... ran 2, abs arms legs, row 7 min, abs arms and legs again.
Sunday, January 26, 2014
Tuesday, November 5, 2013
November 4 - 9
Monday: It's getting cold outside! First time of the season feeling the cold air in my lungs. Feels good! I felt like I had really good posture and form today. Got some new running clothes for the colder weather. My run felt easy today... kept a great pace!
Tuesday: rest... I guess! The kids were home today. I told myself I'd run on the treadmill, but worked all day.
Wednesday: 9 miles outside. I thought I'd pressed start on the Garmin, but nope! So I waited and started it where I thought mile 1 was. I was wrong! I know where mile 4 is so I stopped it there and began again for the last 5. I know where my pace was mostly.
Thursday: 25 minutes cross train with weights and aerobic.
Friday: 6 on treadmill. I felt tired and wanted to watch TV, so I ran on the treadmill. An easy 8/mile pace @ 2 incline.
Saturday: 13 outside. It was windy. I wore my long pants, w/ compression sleeves under. Nike, thicker top and beanie. I was a little warm. I could've gone with capri's or lighter top.
I did a mid day run so of course my pooper was off. I felt sickish around mile 5. Had to stop and squeeze at 5.5!!! I overcame though! Mind over matter! I didn't stop to go the whole time! That is a big freaking deal to me! I'm sure it affected my performance a little, and I was sick at home for a couple of hours, but I did it!
I contemplated doing 15, a few times, but didn't. I'm not sure I'll reach my goal for this half. I know I'll finish. I don't know if I'll run it in 1:35, which I'd like to do.
My goal for this run was to do 1M warm-up at 7:45, then run 2 @ 7:30 and 1 @ 7:15 ish... 4 times. I actually did better than I felt I did. I'm pretty close. I just need to amp up my last 3 miles. I think this week I'll run a 10 mile pace @ 7:30/mile instead of adding that speed mile in. I may have more in the tank for the last 3 on race day.
I am in the second coral, just after the seeded and elite runners! I went back and forth in my brain my whole run... pressure, choking, why did I put down that time? such nonsense! I had to keep talking to myself... just run! Just run! I put 1:35 as a finish time because that is my goal! Try to reach it! Run hard!
Tuesday: rest... I guess! The kids were home today. I told myself I'd run on the treadmill, but worked all day.
Wednesday: 9 miles outside. I thought I'd pressed start on the Garmin, but nope! So I waited and started it where I thought mile 1 was. I was wrong! I know where mile 4 is so I stopped it there and began again for the last 5. I know where my pace was mostly.
Thursday: 25 minutes cross train with weights and aerobic.
Friday: 6 on treadmill. I felt tired and wanted to watch TV, so I ran on the treadmill. An easy 8/mile pace @ 2 incline.
Saturday: 13 outside. It was windy. I wore my long pants, w/ compression sleeves under. Nike, thicker top and beanie. I was a little warm. I could've gone with capri's or lighter top.
I did a mid day run so of course my pooper was off. I felt sickish around mile 5. Had to stop and squeeze at 5.5!!! I overcame though! Mind over matter! I didn't stop to go the whole time! That is a big freaking deal to me! I'm sure it affected my performance a little, and I was sick at home for a couple of hours, but I did it!
I contemplated doing 15, a few times, but didn't. I'm not sure I'll reach my goal for this half. I know I'll finish. I don't know if I'll run it in 1:35, which I'd like to do.
My goal for this run was to do 1M warm-up at 7:45, then run 2 @ 7:30 and 1 @ 7:15 ish... 4 times. I actually did better than I felt I did. I'm pretty close. I just need to amp up my last 3 miles. I think this week I'll run a 10 mile pace @ 7:30/mile instead of adding that speed mile in. I may have more in the tank for the last 3 on race day.
I am in the second coral, just after the seeded and elite runners! I went back and forth in my brain my whole run... pressure, choking, why did I put down that time? such nonsense! I had to keep talking to myself... just run! Just run! I put 1:35 as a finish time because that is my goal! Try to reach it! Run hard!
October 28 - November 2
Monday: Easy 5 miles...
Tuesday: It was rainy... did 5 on the treadmill. Usual workout.
All @ 8/mile
M1 2 incline
M2 @ 3 & 4
M3 @ 5, 6, 7, 8
M4 @ 4
M5 @ 2 and 7.5 pace
Wednesday: rest
Thursday: tempo run, this time wanted to add one more mile in the middle of tempo speed. It fell a little, but mostly hit my goal.
Friday:
Saturday: 8 on treadmill. Easy 8/mile pace. Was going to do 14 today, but ended up being busy. Need to get those done on Friday's!
Tuesday, October 15, 2013
October 14 - 19
Monday.
Easy 5 miles outside. I went for an evening run, didn't get a long run in. I am SO busy with photog right now... was getting anxious watching the day pass and not going. Finally stepped away and got out. Forgot how nice it is to run evenings. Felt good. I always need a good run.
Need to feel what an 8 pace feels like. I always start thinking I'm running that pace, but I'm not!
Tuesday.
Nothing! Spent the day w/ Damita. Wish I'd gone in the morning, but didn't. No guilt! It's ok.... Sometimes I need to tell myself to relax, enjoy the journey, it's ok if the day you miss is a Tuesday instead of Wednesday! Relaaaaaaxxx!
Wednesday.
Did a 7 mile pace. Tried to stay steady. Felt good.
Thursday.
Pushed E in the stroller for 4. Glad to get it done early to have time to edit while he's at school. It doesn't matter how strong I think I am, if I've not been pushing the stroller those runs just feel harder! The whole changing of posture, lack of arm swings, more weight, all of it... it's a challenge.
Easy 5 miles outside. I went for an evening run, didn't get a long run in. I am SO busy with photog right now... was getting anxious watching the day pass and not going. Finally stepped away and got out. Forgot how nice it is to run evenings. Felt good. I always need a good run.
Need to feel what an 8 pace feels like. I always start thinking I'm running that pace, but I'm not!
Tuesday.
Nothing! Spent the day w/ Damita. Wish I'd gone in the morning, but didn't. No guilt! It's ok.... Sometimes I need to tell myself to relax, enjoy the journey, it's ok if the day you miss is a Tuesday instead of Wednesday! Relaaaaaaxxx!
Wednesday.
Did a 7 mile pace. Tried to stay steady. Felt good.
Thursday.
Pushed E in the stroller for 4. Glad to get it done early to have time to edit while he's at school. It doesn't matter how strong I think I am, if I've not been pushing the stroller those runs just feel harder! The whole changing of posture, lack of arm swings, more weight, all of it... it's a challenge.
Friday.
Long run today 13. Saturday looks like rain, plus I have photo shoots all morning. Getting it done!
It was a beautiful run, I felt really good. I wanted to try to stay at around an 8 pace for the first 8, then amp it up to 7:30 for the last 5 miles.
I drank at 4, fueled w/ G shots at 6, drank again around 8, one more shot at 10.
I had some fuel in the tank still. I'm happy with my time for this distance... for now. I haven't run it for a while.
My goal is, of course to get faster!
Saturday.
I'm so glad I got my long run done! It's weird just doing 3 miles on a Saturday! The shoots went well, and then the rain came! I ran on the treadmill and had a phone call at 3... I called it finished then! 8 pace for this run.
Monday, October 14, 2013
October 7 - 12
My calves have been so sore lately!
I may need to switch to my cushioned shoes to shake it up a bit. Which is worse, sore calves or sore glutes? Glutes feel worse to me, so I wear my minimal shoes!
Monday...
blah day... no running...
Tuesday.
The sun was shining and I felt all better. This fall weather has been amazing. I don't recommend doing speed work after 2 days of no running. I warmed up the first half mile, but it wasn't enough for me to feel like I was on my legs. Oh well. We keep going! I did 5 miles of speed. I did half at 5k speed maybe (I don't really know what my 5k pace is), then half rest pace. I need to experiment with my Garmin a bit. I thought I new how to do manual laps (other than a mile), but I don't so I had to separate out each 800m.
Wednesday.
Today I was waiting for the FedEx truck. It was one of those days you are afraid to go anywhere because you don't want to miss your delivery. I had to sign for it. I thought it wouldn't come until later in the day, but thought with my luck if I left for a run, my delivery would come!
So, I ran up and down my street!
Speed work again? In between my 800's I came in and did weights and situps etc.
I did one last set at 8 pace.
I felt a little silly running past the guy who was washing his car... I shouldn't but I did a little!
He was totally still washing cars like 3 hours later! That's dedication/obsession.
AND the FedEx guy didn't come until after the kids got home
Thursday.
Tempo run. This was a good run. My goal was to go 7. Do 2 @ 8, then 3 @ 7:15 pace, then 2 @ 8. My last temp the middle 3 were at 7:15-ish I think. I exceeded my goal, even with 2 days previous speed work! Maybe that means I didn't push hard enough on my speed workout?!
Saturday.
Supposed to do a LR today... didn't.
Monday?
I may need to switch to my cushioned shoes to shake it up a bit. Which is worse, sore calves or sore glutes? Glutes feel worse to me, so I wear my minimal shoes!
Monday...
blah day... no running...
Tuesday.
The sun was shining and I felt all better. This fall weather has been amazing. I don't recommend doing speed work after 2 days of no running. I warmed up the first half mile, but it wasn't enough for me to feel like I was on my legs. Oh well. We keep going! I did 5 miles of speed. I did half at 5k speed maybe (I don't really know what my 5k pace is), then half rest pace. I need to experiment with my Garmin a bit. I thought I new how to do manual laps (other than a mile), but I don't so I had to separate out each 800m.
Wednesday.
Today I was waiting for the FedEx truck. It was one of those days you are afraid to go anywhere because you don't want to miss your delivery. I had to sign for it. I thought it wouldn't come until later in the day, but thought with my luck if I left for a run, my delivery would come!
So, I ran up and down my street!
Speed work again? In between my 800's I came in and did weights and situps etc.
I did one last set at 8 pace.
I felt a little silly running past the guy who was washing his car... I shouldn't but I did a little!
He was totally still washing cars like 3 hours later! That's dedication/obsession.
AND the FedEx guy didn't come until after the kids got home
Thursday.
Tempo run. This was a good run. My goal was to go 7. Do 2 @ 8, then 3 @ 7:15 pace, then 2 @ 8. My last temp the middle 3 were at 7:15-ish I think. I exceeded my goal, even with 2 days previous speed work! Maybe that means I didn't push hard enough on my speed workout?!
Friday.
I chose to ride today. Again with this weather! I didn't give myself too much time, spent time working. Always so glad to get out. I'm in love with this fall.
Supposed to do a LR today... didn't.
Monday?
Tuesday, October 1, 2013
September 30 - October 5
Monday - 4 miles outside. I was literally running on empty! Ate early, ran errands, dropped E off at school then came home to run. Was hungry, but just went! I tired at mile 4. Was going to go 5. It's good to practice working through fatigue right?
Also took ballet today.
Tuesday- 7 hill on tml. Had to w/o on tml. Only time to get it done!
M1 warm up 2 incline 7.5 speed
Rest of the workout at 7.8 speed. Did half mile of each incline the 'down' was back at a 2 incline.
M2 - incline 4, M3 - 5, M4 incline 6, M5 7, M6 8.
M7 - back to 2 incline 7.8 speed.
That last mile hurt! But I promised myself a good rest after... and I made it!
Wednesday - rest
This is my new plan... to rest W then do tempo followed by LR's on Friday. I have busy Saturday's right now. I don't want to worry about fitting a long run in. I'll do a recovery run that day and rest Sunday per usual.
Thursday - tempo... nope! I ended up going for a ride w/ Molly... we went out to Lockport. It was fun, but the trail we intended to ride on was not paved. We got a little way, then had to turn around. We went exploring... there were great hills here!
Friday - LR - I intended to do my long run... Had I left 5 minutes sooner I'd have been drenched. I knew there would be some rain and I don't mind running outside in a little. It was a downpour! I waited for a bit but it didn't let up. I decided to run 6 on the treadmill and to go ahead and do my LR on Saturday. I'd just have to wait until later in the day.
M1 - 7.5 warmup
M 2-6 @ 7.8 speed.
All @ 2 incline
Saturday - recovery - Ended up doing LR today. Waited until all of my shoots were done. The weather was beautiful. Dark and humid, but not rainy. The training schedule I have has me doing times LR's instead of miles. Today was 90 minutes. It was good to get out on my long route. Coming down the hill my legs felt numb today. I think running the different days, resting on a W instead of a Th made a difference in my fatigue maybe?
I drank at 4, 7, 10 and fueled at 5, 8. I had 2 little G squares each time. My tummy was turning, but I did ok. It's just mid-day running. I did feel sick afterwards, blah!
Wore my leg compressions today and yesterday. My calves have been sore. They were tight the whole first mile. I'm working them out, rubbing and stretching constantly.
Also took ballet today.
Tuesday- 7 hill on tml. Had to w/o on tml. Only time to get it done!
M1 warm up 2 incline 7.5 speed
Rest of the workout at 7.8 speed. Did half mile of each incline the 'down' was back at a 2 incline.
M2 - incline 4, M3 - 5, M4 incline 6, M5 7, M6 8.
M7 - back to 2 incline 7.8 speed.
That last mile hurt! But I promised myself a good rest after... and I made it!
Wednesday - rest
This is my new plan... to rest W then do tempo followed by LR's on Friday. I have busy Saturday's right now. I don't want to worry about fitting a long run in. I'll do a recovery run that day and rest Sunday per usual.
Thursday - tempo... nope! I ended up going for a ride w/ Molly... we went out to Lockport. It was fun, but the trail we intended to ride on was not paved. We got a little way, then had to turn around. We went exploring... there were great hills here!
Friday - LR - I intended to do my long run... Had I left 5 minutes sooner I'd have been drenched. I knew there would be some rain and I don't mind running outside in a little. It was a downpour! I waited for a bit but it didn't let up. I decided to run 6 on the treadmill and to go ahead and do my LR on Saturday. I'd just have to wait until later in the day.
M1 - 7.5 warmup
M 2-6 @ 7.8 speed.
All @ 2 incline
Saturday - recovery - Ended up doing LR today. Waited until all of my shoots were done. The weather was beautiful. Dark and humid, but not rainy. The training schedule I have has me doing times LR's instead of miles. Today was 90 minutes. It was good to get out on my long route. Coming down the hill my legs felt numb today. I think running the different days, resting on a W instead of a Th made a difference in my fatigue maybe?
I drank at 4, 7, 10 and fueled at 5, 8. I had 2 little G squares each time. My tummy was turning, but I did ok. It's just mid-day running. I did feel sick afterwards, blah!
Wore my leg compressions today and yesterday. My calves have been sore. They were tight the whole first mile. I'm working them out, rubbing and stretching constantly.
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