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NATPLUMMER's Photo NATPLUMMER SparkPoints: (342,640)
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11/11/13 2:44 P

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Excellent!

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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JUNEPA's Photo JUNEPA Posts: 12,823
11/10/13 11:19 P

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emoticon emoticon

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
11/10/13 8:35 P

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Sunday
Easy Run
Distance: 8 miles
Location: Gym Track
Intervals:
:30/:30 (1-2)
:30/:40 (3-4)
:30/:45 (5-8)
Target Pace: 10:52 - 11:38

Splits: 11:02 / 10:27 / 10:52 / 10:59 / 11:21 / 11:21 / 11:21 / 11:21

Notes: I decided to stick with the run distance specified in my plan for today rather than tack on the additional 4 miles that I missed yesterday. It wasn't that I didn't have time. I did. And it wasn't that I was too tired after 8 miles. I wasn't. But on reflection, I decided that, given all the stresses I've been dealing with this past couple of weeks (sick cats and other things as well) and the fatigue (mental and physical) that has been the consequence, the best thing for me today was to cut myself some slack and destress with this run, rather than add fuel to the fire of stress.

I wanted to hit the mid to lower end of the target range. I kept increasing the length of the walk break until I hit the range I had in mind. The consistency of the pacing from mile 5 through 8 shows that I was running relaxed and easy. It was an fun run. And it didn't leave me dreading tomorrow's run or Tuesday's speed work.

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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JUNEPA's Photo JUNEPA Posts: 12,823
11/10/13 11:54 A

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Wishing you cat cooperation and a great run today

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,388
11/10/13 9:48 A

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Good luck with the cats.
Good job getting part of the miles in.

Dee
Houston, TX

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





NATPLUMMER's Photo NATPLUMMER SparkPoints: (342,640)
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11/10/13 9:27 A

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Nice easy pace. I do hope the cats are feeling good so you can get the miles in.

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 Posts: 12,247
11/10/13 12:28 A

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Saturday
Easy Run
Distance: 4 miles
Location: Ledge Mtn
Intervals: :20/:30 (1), :30/:30 (2-4)
Target Pace: 10:52 - 11:38

Splits: 11:22 / 11:13 / 10:55 / 10:46

Notes: The plan calls for 8 miles today and 8 miles tomorrow, both at easy pace. But I did not have time to run 8 miles today; in fact, I barely had time to run 4. Nevertheless, I was determined to run as much as I could. I will increase tomorrow's run to 12 miles to give me the prescribed total for the two days. I ran 10 miles at a faster pace last Sunday, so 12 miles shouldn't be a problem, assuming the cats cooperate.

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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JUNEPA's Photo JUNEPA Posts: 12,823
11/9/13 12:29 P

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Sorry your cats are not well again, that is hard for them and the whole household.
Your week otherwise has been great.
The middle of the week cluster of
Tuesday ST and speedwork - Wednesday.. rest - Thursday ST and tempo run
looks challenging and where you make your fitness gains


If you had to miss one training session, the easy run after the challenging cluster would be the one I would choose to miss, although you didn't have the choice.

Hope your cats are feeling a bit better and you can get in your run today.


June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 December Minutes: 630
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NATPLUMMER's Photo NATPLUMMER SparkPoints: (342,640)
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11/8/13 8:54 A

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That's a great sleep deprived, post-ST run.

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 Posts: 12,247
11/7/13 8:47 P

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Thursday
Marathon Pace Tempo Run
Distance: 6 miles (8 miles total)
Location: Gym Track
Intervals: :30/:15 (1-3), :35/:15 (4-6)
Target Pace: 9:37

Splits: 9:16 / 9:21 / 9:25 / 9:30 / 9:22 / 9:20

Notes: I was a little sleep deprived today, and I could feel the effect on the run. For some reason, when I am tired but am running a faster paced run, my brain pushes harder than it really needs to, perhaps out of subconscious fear that being tired will keep from hitting the target pace. I started with :30/:15 but went to :35/:15 half way through to slow myself down. It's true that the average pace stayed pretty much the same, but since I was running longer, my run pace was actually a little slower. Still, I was tired when I finished and tomorrow's run needs to be a recovery run, I anticipate.

I ran after ST again, with a mile walk in between the two workouts. Today's leg exercise was backward lunges from a step bench, so in essence a lunge into a step up. I was not allowed to let the back leg touch the step -- had to keep it up. But I did end each lunge/step in a standing position. That made this much easier than the lunge from squat position last Tuesday. At least there was less lactic acid build up. But staying balanced was challenging as I got tired. 3 sets, 10 on each side made one set.

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: 11,388
11/7/13 8:39 A

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A well earned rest day! Your regimen is tough. emoticon

Dee
Houston, TX

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





JUNEPA's Photo JUNEPA Posts: 12,823
11/6/13 10:41 A

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Have a great rest day
You are running your easy runs a tad on the fast side, shows you are keen and raring to go.
Great job on the 804.634696 meter runs lol. Also a shade on the fast side.

Edited by: JUNEPA at: 11/6/2013 (10:43)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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NATPLUMMER's Photo NATPLUMMER SparkPoints: (342,640)
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11/5/13 7:43 P

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You totally deserve that rest day!! Whew….that's hard work on both the ST and the speed work.

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
11/5/13 6:29 P

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Great job. Getting up early to do speed work, that's commitment. Interesting how you are maintaining the same pace, but increasing the distance of each repeat

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 Posts: 12,247
11/5/13 6:14 P

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Tuesday
Speedwork
6 x 800 meters (400 - 600 meter recovery)
Location: Gym Track
Target Pace: 4:08 - 4:18

Splits: 4:09 / 4:07 / 4:02 / 4:05 / 4:04 / 4:02

Notes: Strictly speaking, these were half miles rather than 800 meters -- 5 laps around the track (just had to throw that in :-)

As with last week, I did this workout after ST, walking 1.1 miles on the track before starting to run. My leg workout this morning was backward lunges from squat position (i.e. no standing up in between lunges). 3 sets with each set comprised of 12 backward lunges on each leg (12 on the right, then twelve on the left), knee touching the ground behind me. I did stand when I switched legs. That was probably cheating, but my trainer let me get away with it. The first set was done holding a 10 pound dumbbell in each hand, the second with 5 pound dumbbells, the last with no weights. Lots of lactic acid builds up during those lunges and I was really hurting at the end of each set.

The target pace for speed work is the range from 5K pace (4:08) to 10K pace (4:18). I was a little surprised that I was able to maintain 5K pace through all 6 repeats. I did walk for full recovery between each repeat. Next week, I move up to 1K repeats. Should be interesting. I may have to get up early for that one.

Rest day tomorrow!!

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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NATPLUMMER's Photo NATPLUMMER SparkPoints: (342,640)
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11/4/13 9:57 P

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Yay!

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
11/4/13 9:09 P

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Great job catherine, so rewarding to see the benefits of your training

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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
11/4/13 8:34 P

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Monday
Easy Run
Distance: 6 miles
Target Pace: 10:52 - 11:38
Location: Ledge Mtn
Intervals: :30/:30

Splits: 11:27 / 10:51 / 11:11 / 10:40 / 10:53 / 10:42

Notes: This afternoon was damp and very overcast (it rained this morning), with the temperature a steady 67 degrees. No wind at all. I felt no lingering effects from yesterday's long run, either physically or mentally. The miles seemed to zip by. It wasn't that long ago that this particular 6 miles seemed to take forever and I was having to bargain with myself to stick it out. Thank goodness I've finally gotten past that.

Tomorrow is 800 meter repeats.

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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