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NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,730)
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11/23/13 9:06 A

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Glad you were able to get your miles in without too much trouble. I do hope there was good news from the vet.

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: 12,709
11/23/13 1:27 A

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Hope you got good news from the vet
Way to get your run done !!

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 SparkPoints: (456,696)
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11/22/13 8:24 P

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Friday
Recovery Run
Distance: 6 miles
Location: Treadmill

Notes: I was waiting for a call from the vet, so decided to do this run at home on my treadmill. And sure enough, he called not too long after I got started. My treadmill is pretty old and on its last legs (I'm kind of surprised it is still going, to be honest). Often when you stop it in the middle of a workout, the belt won’t start up again and you have to leave it turned off for a while before it will work again.

To avoid this, instead of turning it off while I took the call, I just turned the speed way down so that the belt was barely moving. That way, the workout distance wouldn't be affected very much while I was off. It did, however, mess up the pace/time information. But since I was concerned today only with getting 6 miles on my legs and didn't care about pace (slow was good!), that worked out just fine.

I really do find the treadmill boring, but it has its uses.

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: 11,295
11/22/13 8:50 A

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This is what you do when you are tired? Wow!
Consistency is your middle name.

Dee
Houston, TX

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





NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,730)
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11/22/13 8:47 A

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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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JUNEPA's Photo JUNEPA Posts: 12,709
11/21/13 9:21 P

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You stayed mentally focused and tough despite being tired, all your splits are slightly under the target pace
emoticon
Wow, leg pressing more than you weigh, that is great !!

Edited by: JUNEPA at: 11/21/2013 (21:22)
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.


 July Minutes: 1,435
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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (456,696)
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11/21/13 4:00 P

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Thursday
Marathon Pace Tempo Run
Distance: 7 miles
Location: Gym Track
Target Pace: 9:37

Splits: 9:17 / 9:31 / 9:23 / 9:21 / 9:16 / 9:20 / 9:18

Notes: I woke up at 5:00 am this morning and couldn't get back to sleep, so I was tired during today's run, especially towards the end of it. My brain was fixated on this, more so than was actually warranted, I thought. So I dropped a few walk breaks during the last 3 miles just to challenge my brain to maintain the pace.

Today's leg exercise in ST was the leg press with 140 pounds -- more than I weigh!

Edited by: LIVE2RUN4LIFE at: 11/21/2013 (16:01)
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: 12,709
11/19/13 7:30 P

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I bet comfortably hard felt awesome !!

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.


 July Minutes: 1,435
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NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,730)
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11/19/13 6:39 P

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Excellent!! Glad your foot is doing better.

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
11/19/13 3:47 P

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Good job on the 6 miles and the speedwork. Wise not tp squeeze in an extra run to make up the missed long run.

Edited by: TRILLIUM22 at: 11/19/2013 (19:16)
Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
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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/
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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (456,696)
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11/19/13 3:40 P

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Tuesday
Speed Work
5 x 1200 meters (600 m recovery walk)
Location: Gym Track
Target Pace: 6:12 - 6:27 (5K - 10K pace)

Splits: 6:02 / 6:02 / 6:02 / 6:02 / 6:01

Notes: My foot is almost fully recovered (just a little tightness first thing in the morning but no pain or discomfort). It caused no problems at all with the run. In fact, I barely noticed it.

I ran after ST. Leg exercises this morning were lunges and squat/hold. My trainer suggested that I stand in the pool for a while between ST and the run to encourage recovery. So I did that and it did help. I walked for 1/2 mile before starting the repeats.

I'm still surprised by my split times. 6:02 for 1200 meters is an 8:06 mile pace. I would call today's effort "comfortably hard."

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: (331,730)
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11/19/13 2:14 P

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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: 11,295
11/19/13 7:54 A

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Great run! I think it was wise not to try to cram a missed run in. Your base is so strong, I don't think you'll notice it.

Dee
Houston, TX

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





JUNEPA's Photo JUNEPA Posts: 12,709
11/18/13 11:12 P

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Nice run, easy, on target.
With your distance not something you need to reach for as you have done plenty of marathons, you have more flexibility to tailor your runs and not worry you won't make the distance or reach the fitness level at the end of the plan,
Yay for healthy feet and cats..

emoticon

Edited by: JUNEPA at: 11/18/2013 (23:13)
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.


 July Minutes: 1,435
0
750
1500
2250
3000
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (456,696)
Fitness Minutes: (162,196)
Posts: 12,233
11/18/13 10:47 P

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

Splits: 11:02 / 10:41 / 10:59 / 10:36 / 10:39 / 10:47

Notes: Upon reflection, since the sequencing of different types of workouts is important in this training plan, I decided not to restructure this week to squeeze in the missed long run. Instead I stuck with the plan for today as written and am just counting Saturday's and Sunday's runs as missed.

It's probably better for my foot, anyway, to do mostly medium runs for a while. It felt pretty good this morning. Not painful any more, but still tight along the side of the heel. So I was aware of it as I ran. It didn't cause problems (except being mentally distracting) and it didn't get any worse as I ran, unlike Friday where it was painful and it did get worse.

At about mile 4.5, during a water stop, I took the shoe off to check it out to make sure there weren't any tender spots developing that I wasn't aware of as I ran. I didn't find any, so I finished the 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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