Seven easy miles it was way too hot!!!! I was in a gated community and
didn't want to run with the keys so I would run to the gate and back for a 2
mile round trip. When I was coming back after 4 miles I saw my husband
going for a walk so I joined him for the last three miles.
This should have been my 15 mile long run but I couldn't see myself running 15 miles in the heat so I trained Mondays workout for today.
5 X 800 meters a 7:15 I would jump off and take four to five breathes at the .25 mile mark and the run the rest...these are hard! When got home I relised I should have run them at 7:30. I am not sure how much easier that would be.
14 easy miles the last three miles of this route are up hill and very slow I am not sure if I should find a more flat place to run or if I should not worry about the time and know the hills are doing me good.
Splits 9:08, 9:02, 8:51, 9:08, 9:16, 9:06, 9:36, 9:07, 9:47, 8:55, 9:34, 10:05, 10:02, 14:18 (I walked this mile!)
Spin - Sub in the class she was not that hard but I think I needed an easy day. My right calf is bugging me, it feels tight. I hope it is good for 7 miles race pace tomorrow.
1% incline .5 mile warm up @ 9:13 6.5 miles at race pace. Race pace is 8.46. on the treadmill 6.9 is 8:41 and 6.8 is 8:49. I thought it would be better to run too fast rather than too slow so I ran at 6.9. I sprinted the last 30 seconds of the hour @ 9.0 just for fun.
6 miles on the elliptical 11% resistance in 39:20. I was really fast today and it almost felt easy. I think it might be because I took Motrin before I worked out. I rarely take any medication but today I was having "woman issues" and it was either take 400mg of Motrin or stay in bed with a heating pad. If that really is what made this work out seem easy, I can see how people would use too much of it.
I guess after my great elliptical workout yesterday I got a
little cocky and lifted really hard for my legs and gluts. Today when I
got up I could barely walk. The run went really slow at first but I
seemed to find my rhythm later on. It never really felt great though.
This run was scheduled as an 8 mile recovery run. It was nice and cool
this morning. I felt so great I thought I would run at a pace that felt
comfortable but not killer. I told my husband that I would run 5 miles
and then come back and get him and I would walk three with him. Once I
got started I regretted telling him that I really wanted to run today it felt
so good.
I forgot to change my watch back to mile laps rather than the .25 because of this I
really didn't know how I was doing until I got back and added everything up to
get my splits.
splits: 8:56, 8:43, 8:40, 8:40, 8:30 I didn't add the last three I am sure
they are around 15 minute miles
This run really felt great I am not sure I could have kept the pace up for the full 8 miles but because I knew I was only doing 5 I knew I could push it.
4 miles on a 3% decline. I can really tell that my down hill form is getting better my back and quads felt a lot better on this run. Ran the first 3 miles a 9:13 and the last mile at 8:41
Lifted for legs
Spin - VERY HARD interval class.
My husband and I went to a primary water party at 10:30. We were the only adults in our swimming suit, what is up with that? The kids had a blast trying to get us wet and to see if they could slide as far as we did on the slip and slide. Nobody even came close to my husband. What a blast!
Well my run today was a total failure! I wanted to run 8 miles at marathon pace (8:46) and while I was close I missed on some of the miles and all the miles felt very hard. I tried to analyze why this run was so hard when Tuesdays felt so easy and here is what I came up with.
1- It was hotter, not by much but at least 5 degrees and windy.
2- My legs were tired from my wicked spin class
3- I didn't sleep as well last night
4- I was cocky and went out too fast.
Here are my splits: 8:34, 8:33, 8:28, 8:48, 8:28, 8:44, 8:52, 8:54,
I caught up with my husband and walked 1.5 miles with him after my run.
I had to run my long SLOW distance run today because I have to pick up my kids from efy on Saturday. I knew this run would be hard with out a rest day and I was right. I told myself before the run that I just need to put the miles in and not worry about time.
8 miles today. I was very lazy yesterday and skipped my run. I woke up late put on my running clothes and kept telling myself "I'll run after I do the laundry...I can't go to the gym now it will be to busy I'll go in an hour...I'll go after dinner...I ate too much I'll go when my tummy feels better...etc. Finally I did a set of core exercises some push ups and then went to bed. Today I set my alarm and got the run in first thing. I have to do it in the morning or I just keep putting it off until it is too late.
6 miles on the elliptical 11% resistance in 41:06 Slower than two weeks ago, my legs feel really heavy and dead...I hope they are OK for 17 miles tomorrow!!!!
No yoga because of the 24th I guess I will do 24 sun salutations on my own.
Good luck on your races today I can't wait to read your reports!
Well as you can see we didn't get in 17 miles today as scheduled. I slept at my moms in Orem Friday night. Kim and I planned on running up the Provo trail and then back to moms house for a total of 17 miles. Right before I left I grabbed my cell phone (I normally don't run with it) As we were heading out Kim said her tummy was upset, I guess she had some potato salad Friday night that didn't agree with her. She kept thinking that it would go away and that she would feel better. At 6 miles she told me to go on and that she would catch up but I didn't want to leave her. Finally at 10 miles she vomited, we thought that would be the end of it and we could get in the rest of our run but not a chance she was still sick. At 11.6 I called my mom and she came and got us. It is a good thing that I had my cell phone. We have a 12 scheduled for next week and we can just swap them. Kim was really upset, she wanted a great run today. Like Andy she has been looking for her Mojo this year and really needed a great run to boost her confidence. I hope next week is better.
Warmed up for a half mile. 6X800 meter repeats @ 7:30 1% incline I had a longer rest between the 3rd and 4th repeat to go potty. These are still very hard I want these to get easy and they are not!
I have had really bad back pain ever since my speed work on Monday. I fought through it yesterday but the thought of spinning or running down hill kills me.
I went out to do a 9 mile race pace run. I got 3 miles into it and knew my back wouldn't hold out so I went home. I have been trying to heat up my back to make it feel better but to day after my run I iced in instead and it seemed to help. It hurts the most when I am sitting (like when I am at my computer!) so I may not be posting as much but I am still thinking of you guys.
Lifting for my back seemed to help, I was surprised. I am going to ice it now and then go visiting teaching Yes I know it is the last day of the month and as punichment I have to skip yoga today.
