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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
7/8/13 3:23 P

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Sounds like a good run!

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,378
7/7/13 9:28 P

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Unstoppable! Well done.

Dee
Houston, TX

"May there always be sushi at the finish line!"





NATPLUMMER's Photo NATPLUMMER SparkPoints: (340,945)
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7/7/13 9:25 P

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Sorry you didn't get to run as long as planned. Glad it was a good run, though.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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7/7/13 7:41 P

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SUNDAY
Distance: 5 miles (6 miles total)
Intervals: :20/:20 (1), :40/:20 (2-5)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 10:44 / 10:01 / 10:01 / 9:34 / 9:35

Notes: A number of things kept popping up this afternoon as I tried to get away for my run. By the time I got to the gym, there really wasn't time for the long run I'd planned. So I switched to a short run and will do the long run on Wednesday.

This was a very easy run. The paces were similar to yesterday's, but with a longer run segment, so I was keeping the running pace very, very comfortable. Not only was that fun, but since I was running close to dinner time (and was getting hungry), I thought that was also prudent.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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7/6/13 8:56 P

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Nice :-)

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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7/6/13 8:53 P

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SATURDAY
Distance: 5 miles (6 miles total)
Intervals: :30/:20
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Splits: 10:22 / 9:56 / 9:50 / 9:40 / 9:40

Notes: I felt comfortable and relaxed. For a 5 mile run, a 20 second walk seems to work better for me than a 30 second walk. I was not "chomping at the bit" all the time and could settle into an easy flow. But for tomorrow's long run, I think I'll go back to a lower ratio. We'll see. Maybe split the difference -- :30/:25.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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7/6/13 12:29 P

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Wow!

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
7/5/13 10:15 P

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Great job. That a good pace on that last mile.

Edited by: TRILLIUM22 at: 7/5/2013 (22:16)
Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (488,944)
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7/5/13 9:26 P

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FRIDAY
Distance: 5 miles (5.8 total)
Intervals: :30/:30
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Splits: 10:38 / 10:30 / 10:12 / 10:15 / 9:01

Notes: This run felt quite easy. It was fun! I did the same thing during the last mile that I did yesterday, which was to walk until I felt recovered and then resume running without waiting for the beep. You can see from the last mile split that I had a lot of pent up energy. I think I will reduce the walk break to 20 seconds for tomorrow's run.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,378
7/5/13 11:56 A

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Well done!

Dee
Houston, TX

"May there always be sushi at the finish line!"





NATPLUMMER's Photo NATPLUMMER SparkPoints: (340,945)
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7/5/13 9:41 A

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emoticon

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
7/4/13 5:37 P

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Glad you bounced back from your GI thing so quickly.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
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18.75
25
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (488,944)
Fitness Minutes: (162,196)
Posts: 12,246
7/4/13 5:23 P

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THURSDAY
Distance: 9 miles (10 total)
Intervals: :20/:40 (mile 1), :20/:30 (2-9)
Location: Gym Track
Enjoyment Level: 2+

Miles Splits: 11:55 / 11:13 / 11:05 / 11:05 / 10:45 / 10:46 / 10:53 / 10:49 / 10:09

Notes: Tuesday night I developed considerable GI discomfort. At first, I assumed it was something I ate, but the way it played out over the next 24 hours or so, I now think I must have had some sort of 24 hour virus. It came on suddenly and I started feeling much better just as suddenly last night. I got almost no real sleep Tuesday night (mostly dozing, waking up completely every hour). So I was pretty tired yesterday, in addition to being uncomfortable. I canceled most of my plans for the day and took it easy.

Although I felt pretty much back to normal when I woke up this morning (after sleeping the sleep of the dead for about 9 hours), I decided to keep this run at a recovery pace. I started with :20/:40 for the first mile to warm up and assess. Then switched to :20/:30 for the rest of the run. Once I started running, I could tell that my system wasn't actually 100% recovered, more like 95%. But there were no real issues. Just a bit of a distraction.

As you can see from the splits, about four miles into the run, I started feeling better and by the end, I was cutting back the walk breaks because I felt recovered earlier than the full 30 seconds. This was a very comfortable run and really illustrates the value of slowing down to go long.

Edited by: LIVE2RUN4LIFE at: 7/4/2013 (17:25)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
7/2/13 3:36 P

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Lots of nice easy miles sound good. Is Austin in the part of the country with abnormally low temps? We are cool, but dreary with odd wind direction.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
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18.75
25
NATPLUMMER's Photo NATPLUMMER SparkPoints: (340,945)
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7/2/13 3:33 P

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Yay for a 3 enjoyment!! Sounds like a great plan for the next couple of weeks.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (488,944)
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7/2/13 3:30 P

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TUESDAY
Distance: 5 miles (6 total)
Intervals: :30/:30
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 11:05 / 10:42 / 10:43 / 10:35 / 10:21

Notes: I ran after my strength training session and it took about a mile for me to switch gears. Then I fell into a really comfortable pace. Slowing down really does make increasing the distance much easier.

My plan is to run 33 miles this week, Sunday through Saturday.

I'm going to switch my running journal to start on Sundays, to match the planning calendar I'm currently using. Next week will be 40, if all goes well. All of these miles will be nice and easy.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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7/2/13 11:13 A

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emoticon

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,378
7/2/13 8:48 A

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Nailed it!

Dee
Houston, TX

"May there always be sushi at the finish line!"





SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
7/2/13 7:31 A

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"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
7/1/13 10:56 P

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Great job

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
0
6.25
12.5
18.75
25
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (488,944)
Fitness Minutes: (162,196)
Posts: 12,246
7/1/13 10:48 P

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MONDAY
Distance: 6 miles (7 total)
Intervals: :30/:30 (miles 1-2)
:20/:30 (miles 3-6)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 10:29 / 10:43 / 10:57 / 10:56 / 10:47 / 10:57

Notes: I decided to slow the pace of my runs while I build my volume back up. My goal is to be back in the mid to upper 40 miles per week by the end of the month. My informal pace target today was an 11 minute mile. I had to drop down to :20/:30 to get close to that. It certainly made the run feel very easy and the longer distance was no problem. Now we'll see how I feel doing it again tomorrow, although maybe only 5 miles.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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