Christmas run 12.25.09

40 degrees in dreary Indiana. Light sprinkle that turned into a steady drip with strong wind gusts. Grey skies and a 10 mile radius from one end of town to the other. Thank goodness I ran this day because the days that followed were plaqued by the stomach flu and little energy for 3 days. I ran my usual route to the local park, through town, pass the post office, the high school and back to my moms. I covered 1/2 of town in less than an hour.

mile 1: 9:31 pace
mile 2: 9:31
mile 3: 9:24
mile 4: 9:30
mile 5: 9:28
time: 49:23

12.19.09 long run

total miles= 10, time 1:28. Since it's 2 weeks after this run on the trail I can only post details of a 10 mile run in stat form. Sorry friends....The posse consisted of Dana, Teresa, myself & Jenn.

mile 1: 10:15 pace
mile 2: 10:30
mile 3: 10:24
mile 4: 8:39 (this is the mile Jenn decided sprints would be a good idea ;)
mile 5: 9:38
mile 6: 9:32
mile 7: 9:27
mile 8: 9:18
mile 9: 9:24
mile 10: 9:14

12.18.09 body flex

12.17.09 Tempo run

Total miles 6. Very tired tonight when I got home from work but I was determined to get my tempo run in.

"Run Less, Run Faster" tempo run week 1

2 miles at easy pace @ 9:40
3 miles at short tempo pace @ 8:04
1 mile at easy pace @ 9:40

Thank goodness Oprah had a tragic story on to distract me from the pain during the 3 mile stretch of 8:04. This was definately a challange but more comfortable than the track run 2 days prior.

Back to "THE book" track run 12.15.09

Back to my "run less, run faster" workouts. I've decided to not omit any runs or shorten the 18 week plan. I picked a more challenging 5K time which will make my runs faster. This track run was a challenge.

10 min warm up at 9:30 pace
12 x 400 meter with 90 sec RI
I ran all the repeats at 7:25 pace with the 1st 6 RI's at 8:30
I couldn't keep up the fast recovery pace so I kept the repeats at 7:25 but slowed the RI to 9:30 for the last 6.
10 min cool down (I had to walk this)
Total miles just shy of 7.

With 2 more repeats to go I felt a wave of nausea come over me and a feeling that I couldn't go any further. I dug deep mentally & physically and pushed through it. I had to talk my shoulders down away from my ears and tell myself I could finish. I may decide to back down my goal pace. I based this work out on a 24 min 5K (my last plan I used the 26 min 5K). I'm going to run my tempo run this Thursday & then decide.

Mon 12.14.09 Body flex

Another weight training day down. Love/hate them. I love the fact that they help me gain strength but hate the entire hour of lifing. Kelly conducts a great class and always challenges us to push ourselves.

Sat run 12.12.09

total miles 10, time 1:42:12. Jenn finally came out with us so we ran her out 2 miles on the trail and ran her back 2 miles. Great run for Jenn since she hadn't run but a mile here & there recently. From there me, T, Dana and Andrew set out for 6 more miles.

mile 1: 10:47 pace
mile 2: 10:55
mile 3: 11:58 (didn't stop watch at short walking break)
mile 4: 10:37
mile 5: 9:49
mile 6: 9:45
mile 7: 9:39
mile 8: 9:18
mile 9: 9:39
mile 10: 9:41

My plan is to add another mile next Saturday and keep the same pace.

body flext 12.10.09

Friday morning body flex with Toni Ann. 1 hour of weights, 4 minutes each muscle group. My body is just now getting use to incorporating weights. I've avoided weights for 3 months. My plan is to weight train M-W-F with running in between and hopefully squeezing a bike ride in.

12.10.09 B-E-A-UTIFUL RUN

5 miles 42:34 splits: 8:59/8:45/8:27/8:12/8:09. I ran with purpose which seems to be the latest craze these days :) pleased with this run considering I ate twiced baked potatoes, meat loaf & a pumpkin cream muffin. Who punishes themself like this before a run? There is definately something to running in the morning; less time to mess up your diet before the run....

12.06.09 long run w/ Dana

11 miles, 1:43:59. 6am on a Sunday run with Dana. Our Saturday run was cancelled due to alot of rain.

It was about 45 degrees when we started out. We had our ear warmers & gloves on. It felt great.

mile 1: 9:46
mile 2: 9:43
mile 3: 9:37
mile 4: 9:22
mile 5: 9:23
mile 6: 9:19
mile 7: 9:16
mile 8: 9:06
mile 9: 9:24
mile 10: 9:29
mile 11: 9:22

Best pace so far for that many miles!!!!!!!