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12/21/13 11:08 P

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Excellent pacing!! Nice running weather :-) I hope your run tomorrow goes well.

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
12/21/13 8:39 P

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Saturday
Medium Long Easy Run
Distance: 10 miles
Location: West Rim, Mesa, Ledge Mtn
Target Pace: 10:52 - 11:38

Splits: 10:46 / 10:58 / 10:56 / 10:59 / 10:59 // 11:05 / 10:54 / 10:53 / 10:50 / 10:45

Notes: I decided to see if I could pace myself at 11:00 /mi without the Gymboss for the first 5 miles of this run. I didnít do too badly :-) I switched to the Gymboss for the second half of the run, starting with :30/:30 in mile 6 and then :30/:25 for the remainder of the run.

I was getting pretty tired towards the end, but I was able to hold pace without too much trouble (except for enduring a lot of negative chatter). Tomorrow's run is another 10 miles, so I will probably have to slow that one down -- target the lower end of this range, or even include some recovery-paced miles (12 - 12:22).

It is definitely more challenging to run on the neighborhood hills than on the track. The weather, however, was perfect for a run -- sunny and mid to upper 50's.

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: (342,892)
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12/21/13 7:22 P

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It's not surprising that you weren't thinking about the fan at this time of the year.

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
12/20/13 9:57 P

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Friday
Recovery Run
Distance: 4 miles
Location: Treadmill

Notes: Now that it is warmer again, the treadmill isn't quite as comfortable, but it's still good for a recovery run. I do have a large fan that works well with the treadmill, but it is in storage for the winter and I didn't even think of it until about half way through 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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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
12/20/13 3:57 P

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Great job combining your running and strength 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


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NATPLUMMER's Photo NATPLUMMER SparkPoints: (342,892)
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12/20/13 11:05 A

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Nice Job! Yay for being done :-)
Wow....that's a tough leg exercise...no wonder you were happy to be done.

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
12/19/13 5:04 P

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Thursday
Marathon Pace Tempo Run
Distance: 8 miles
Location: Gym Track
Intervals: mostly :30/:15
Target Pace: 9:37

Splits: 9:27 / 9:28 / 9:28 / 9:27 / 9:33 / 9:27 / 9:32 / 9:20

Notes: I find it interesting that it is harder (more challenging) to do this tempo run after ST than it is to do the Tuesday speed work after ST, even though the pace is much faster in the latter workout. The recovery period between the repeats really makes a difference, plus the overall mileage is less. I was definitely tired by the end of today's run, but it didn't slow me down. Just made me glad to be done :-)

Leg exercise today was back lunges from the squat position, knee all the way to the floor.

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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12/17/13 6:53 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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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,388
12/17/13 6:36 P

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Great job. I often wonder what makes one leg 'better' than the other.

Dee
Houston, TX

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





LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
12/17/13 4:29 P

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Tuesday
Speedwork
3 x 1600 meters (600 m recovery)
Location: Gym Track
Intervals: :60/:10
Target Pace: 8:19 - 8:39 (5K - 10K pace)

Splits: 7:27 / 7:52 / 7:51

Notes: I'm not sure about that first repeat -- I sort of lost track of the laps, so it might be one short, in which case it would be 8:11-ish. That's what I did in the first repeat the last time I did 3 x 1600's two weeks ago. On the other hand, all of the repeats two weeks ago were over 8 minutes each and today's were under, so I just left it as I recorded it. At any rate, I was faster today than two weeks ago.

I continue to feel very good. I ran after ST again today. The leg exercise was single leg step-ups (24" step), holding two 10 pound weights. I wasn't supposed to let the non-stepping leg touch the step, i.e. no helping with balance. That was harder with my left leg than with my right.

I walked for a mile between bouts.

Edited by: LIVE2RUN4LIFE at: 12/17/2013 (16:29)
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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12/17/13 10:03 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: 11,388
12/17/13 8:41 A

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How did it feel?

Dee
Houston, TX

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





LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
12/16/13 11:16 P

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Monday
Recovery Run
Distance: 3.25 miles
Location: Treadmill
Ave Pace: 11:40

Notes: I took walk breaks by distance on this one. For the slower run segments, I walked 100 meters and ran 300 meters. As I picked up the pace, I both ran and walked a little longer. It was pretty ad hoc.

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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