Just one race at a time

still sick!

rest day I do not really need it but I don't run on sunday!

Three mile I wanted them to be tempo miles but I guess I am still not all better I ran the first on in 8:29 the second in 8:57 (had to wait to cross street) but the last mile was harder than it should have been and I did it in 9:41

I don't really think these are threshold miles but they were not easy miles eather. 

I was going to run to vote this morning 1.5 miles from my house and then run home.  I watched the news last night and they said it would start to ran at 11:00.  I planned to be out the door by 7:30 and so I had plenty of time to get there and back before the rain started.  To my surprise it started to rain right at 7:30.  I was going to run any way but didn't want to run with an umbrella and I didn't want to stand in line without one. so I drove, voted and then went to the gym.  Ran 3 miles at 1% incline first one at 9:12 second 8:49 adn last one with intervals were I ajusted the speed any were from 6 mph to 7.2 mph.  Tomorrow I should run three miles at race pace but I am not sure what that pace is right now - Kimmy what pace are you going to run for you race pace day?  I think I might try 8:49 at 1% and see how that goes.

Lifted for ham, quad, glute

3 miles at race pace is what the work out called for today.  I was not sure if I should go at 8:45 which is my marathon race pace or 8:30 which is my half marathon race pace.  After talking to Kimmy I decided to go with the 8:30 and see how it would go. Here is how it went.

Warmed up slowly for 5 min at a 1% incline I started at a 5.5mph and worked up to 6.0 after the five minutes I bumped up the speed to 7.1 mph (8:27 pace) ran that for a mile and a half and then bumped the speed to 7.2 (8:20 pace) ran that for .8 of a mile and then the last .2 I went to an 8.0 (7:30 pace)  It didn't feel good but I think the thing I am learning about speed work is that it is hard, it should be hard.  I so wanted it to get easy but I don't think it will and if I want to get faster I need to just stay with it even though it its hard.

Lifted for bicep, tricep, abs and back

Spin Class - Took it easy today I was spent from the run.

Three miles again... 10:00 9:12 and 8:49

Lifted for ham,quad and calf

Spin Class

Elliptical - 6 miles 46 min resistance 11

Lifted arms, abs and shoulders

Yoga

Out the door at 6:15 for my run today.  Went for a 10 mile run.  When I started I told myself that I was still getting over being sick and I wouldn’t look at my watch at all this run.  I still took it with me of course I would feel naked without it! Here are my splits and I am looking at them for the first time as I type this.

 9:20, 8:57, 9:14, 9:01, 9:29, 8:52, 9:36, 9:49, 10:11, 11:28

 Here are my splits from when I ran the same route two weeks ago

 9:14, 8:59, 9:14, 8:48, 9:29, 9:00, 9:37, 11:17, 9:37, 11:12

The hills at the end of this route kill me!

It is weird how some of the miles are the exact same pace from last time I did this run!

Rest Day

6X400 meter repeats.  Last time I did these the 7:30 speed seemed to easy.  Someone suggested I tried raising my incline to 1% and then try them.  I did and they were much harder.  I did all six at 7:30 speed with 100 meter walk in between.

Lifted for ham, glute and calf

Ran 4 miles today outside.  splits: 8:32, 8:44, 8:40, 8:31

I seem to be getting faster but the last mile was really hard to stay with the pace. I am sure that I couldn't have gone much longer at this pace.

3 miles 1% incline 9:13 pace

Lifted for ham glute and abs (very little lifting today got to the gym late)

Spin - Speed work I think I lost ten pound of sweat... oh yea girls don't sweat I "Glistened" a lot!

Ok I had somthing weird happen to me at the gym today.  I ate breakfast and went to the gym.  I started to run and I suddenly got VERY hungry not that oh I could eat hungry but the fast Sunday hungry.  I was looking for used gum hungry (not really that is gross!) Anyway I finished my run but it was much slower. I did 1.5 miles at 9:13 and then had to do the last 1.5 at 10:00.  In my gym bag I had ten raw almonds I ate them and lifted for my arms.  When I was going into spin I still felt hungry started class and about half way through the feeling went away.  Weird right!  Have any of you had this happen?

Elliptical today 6 mile 46:36 Minutes resistance 11

Lifted for legs

Yoga - today in yoga we didn't use our mats for half of the class.  Instead we each had two towels and they were placed depending on the pose either under our hands or our feet.  It is amazing how much harder a pose is when your feet or hands are sliding our from under you.  I really had you use my muscles to stay in the pose.  My teacher said this is how we should feel in the poses all the time even when we are on our mats.  She said that we ofter relax in a pose that should be killing us.  We then used our mats for the same poses and tried to get the same feeling... it was hard.  Between lifting and yoga my legs got a really great work out!

I was not sure how far I wanted to go today the schedule said to run a 5K today so 3 miles fast.  I knew I wanted to run more than 3 miles but I was not sure how much more the plan was to head out the door and see how far I could go at half marathon pace.  I used a route that is very hilly the whole way.  There are not a lot of steep hills but you are either going up or down there is not a flat area on this road.  I ended up going 5.5 miles here are my splits: 9:01, 8:35, 8:32, 8:39, 8:30 and the last half mile is listed at 4:36 (I am not sure what that means)  I felt much better at the end of this run than I did the last time I ran this speed, I hope that soon this speed will feel much more comfortable.

Rest day - I ate way too much!

Three very ugly miles on the treadmill.  Half way through had to pick up daughter from a friend never seemed to get into a good pace.

Went out to do a mile loop around my house four times.  It is very hilly and steep both up and down after the first mile I decided that was not fun at all and did the other three on rolling hills

splits: 9:20, 8:46, 8:38, 8:40

The day was so nice I spent the next few hours in the yard and I am heading out with a book right now just to enjoy the sunshine.  I called Kimmy and told her she needed to skip work and enjoy the sun as well. I hope she does.

Tempo run today.  On my schedule it said 35 min tempo run.  I am still not sure what this means.  I know that a tempo run should be faster than your goal race pace.  What I am unsure of is how much of the 35 minutes should be faster and how much faster than race pace should it be. 

This is what I did set the treadmill at 1% incline and 35 min run time.  I started at a 6.0mph pace and every two minuted I would up the pace by one.  When I got to 7.2 mph (8:20 pace) I stayed at this pace for 6 minutes and then did 3 minutes at a 7:0 pace (8:34 my goal race pace)

Was I even close to a "tempo run"?  I should add that 8:30 is my goal race pace at this point I am not sure I could run it further than a 10k.  I am training for a half marathon.

Lifted for abs and legs (very little)

Spin class

3 miles on treadmill 1% incline and 6.5 speed

Lifted for legs and abs

Spin class - The guy next to me is a Ute fan and in my mind I decided that whoever "won" class (worked the hardest) there team would "win" the game.  I must say I won class but I am not sure at what cost.  I really was not sure if I could walk to my car after, but if the cougars win Saturday it was because of me!

Six miles on the ellipticle 11 resistance 44:50

Lifted for arms and abs

Yoga

Nails are painted Blue with Cougar Blue hair extentions in ...I am ready for the game tomorrow!

Legs felt really heavy today.  Ran four mile to the rec. center met up with running group.  Ran the 5k route and the ran four miles home.  I have not looked at my splits yet but I know they will be slow.  I think the spin class on Thursday really took more out of me than I thought.

splits:

Miles too rec. center 9:03, 9:19, 9:12, 8:52,

5k miles 8:19, 9:16, 9:10

Miles home 10:40, I don't know this mile turned off Garmin at light and forgot to turn it back on, 10:18, 9:02,

Sick stayed in bed all day

Still sick!

Still sick

Lifted for arms and abs

Spin class -  went easy I noticed when my heart rate went above 150 I would feel light headed.  Kept heart rate in 140's until then end of class and tried to go above 150 again and it was not as bad.

As most of you know this race was going to be the first time Kimmy and I race each other rather than running with each other.  I was still a little sick when I got up for the race and was a little scared about pushing my heart rate after the spin class. 

When I went to wake up Katlyn she said her back still hurt (a problem she has been having for a few months now).  I knew she was feeling bad because she really wanted to run with McKenna.  Anyway when I told Kim Katlyn was not going to run Kim decided to run with McKenna and I was on my own.

After we got our bags Kim and I decided to warm up for a while.   I started to feel light headed again, I look at my heart rate monitor and my heart rate was 152.  I was afraid that I would not be able to defend my title from last year (I won my age group).  The plan was I would start out going as fast as I could and if I felt like I was going to pass out I would slow down and run with Kim and McKenna.

I started out and felt bad but I remember during spin that the feeling passed so I thought I would give it a minute and I started to feel better soon after we started. 

6 miles elliptical 11% resistance 44:38 minutes

lifted for armes

Yoga

I needed to run 13.1 miles today to get in my half for the month of November (Cougars Challenge)  I was STILL not feeling well but it was the last day I could do it so I was out the door.  I felt tired and had no energy the whole run,  my legs were never tired but I just couldn't make them move.  I even walked most of the last two miles.  I would run until my lungs would burn and I felt like I was not getting air and then I would walk until my legs got cold (I was in short silly me!)  Here are my very ugly splits!

9:20, 9:49, 9:19, 9:15, 9:24, 9:51, 9:26, 16:03 (stopped to go potty must not have turned off watch oops!)9:20, 10:21, 10:36, 12:31, 11:55

You can totally see where I hit the wall.  This has really never happened to me like this before and I hope it never does again!

rest day