Miles:
2120 total / 596 in 2014
Goal:

Honor Run Half Marathon Relay 11/15, Flying Pig Full Marathon May 2015

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  • 19 miles
  • 03:59 time
  • 2410 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Hill reps 3.84 mi 00:50 13:01 pace

    It was so cold this morning! It's hard to do the walking parts when it's below freezing.
    5 minute easy warm up to Z2
    5 x 1 minute bounding up steep hill
    1 minute out on flat very easy cap... read more

  2. RUN
    great Strides with drill 3 mi 00:40 13:20 pace

    5 min warm up easy
    12 x 30 second strides with 2 min walking recovery (walk the 1st third, drill the middle third, walk the last third)
    5 min easy cool down

    I haven't managed to find my "... read more

  3. RUN
    great Redbird hills 5.6 mi 01:01 10:49 pace

    1 hour of rolling hills with HR in Zones 2-3. It went well, considering that I just did speed work last night and usually I sleep in the day after speed work. My legs are trashed now.

  4. RUN
    great Mojo Speed work 4.16 mi 00:48 11:32 pace

    0.9 mile warmup
    2 x 400m
    2 x 800m
    2 x 400m
    1 mile cooldown

    Splits, according to Coach Bob:
    1:50, 1:49, 3:48, 3:46, 1:47, 1:45

  5. RUN
    good Cadence hill work 2.7 mi 00:40 14:48 pace

    5 minute warmup Z1
    5 minute Dynamic Mobility (butt kicks, paw drill, B skips, lunge w overhead reach)
    2 x 12 minute as 6 minutes downhill 95-105 spm; 6 minutes uphill 85-95 spm (Z2)
    balance easy... read more

  6. RUN
    good Recovery run/walk 1.97 mi 00:31 15:44 pace

    Just a recovery stroll with HR in Zone 1.

  7. RUN
    great Loveland Fun Run 3.1 mi 00:25 08:02 pace

    Fun 5K on the Loveland Bike Trail, and a PR for me. My first run in a costume and it went well. Third place overall--only 2 high school girls beat me. Of course, most people weren't there to r... read more

  8. RUN
    blah Aerobic run/walk 2.83 mi 00:40 14:08 pace

    I hate trying to keep my heart rate low. It's too cold to go slowly.

  9. RUN
    alright Recovery jog/walk 1.66 mi 00:24 14:27 pace

    Tired and sore all over. Must be Wednesday.

  10. RUN
    good Mojo speedwork at Lakota West 3.87 mi 00:46 11:53 pace

    Cold, dark, windy, rainy 800s at the track. My watch didn't record 2 of the laps, but the first 3 were 4:00, 3:55, and 3:53.

  11. RUN
    great Temp run 4.23 mi 00:45 10:38 pace

    That was fun.

  12. RUN
    good Recovery run/walk 2.08 mi 00:30 14:25 pace

    Keeping my heart rate in Zone 1. I have learned to dress more warmly for these slow workouts.

  13. RUN
    good Treadmill building effort 5 mi 01:00 12:00 pace

    20 min Z1
    3 x 10 min (Top of Z1, Top of Z2, middle of Z3) with 3 min walking between
    balance easy Z1

  14. RUN
    great 30 min with pick ups 2.17 mi 00:30 13:49 pace

    30 min easy Z1; 10 x 30-second pick ups to 1 mile pace
    After the run, I found out that my coach had adjusted my HR numbers so they're higher now. These runs can actually be runs instead of wa... read more

  15. RUN
    great Mojo Speedwork, Lakota West T... 4.4 mi 00:48 10:54 pace

    Only 6 of us die-hards showed up to run 400s in the dark, cold, rain and fog. It was fun!
    Laps were 1:48, 1:49, 1:50, 1:49, 1:51, 1:53, 1:49, 1:49, 1:48

  16. RUN
    good Aerobic run around the neighb... 3.5 mi 00:56 16:00 pace

    20 mins easy Z1 warm up, 10 mins dynamic skills
    2 x 12/3 as 12 mins steady Z2 / 3 mins easy Z1 recovery

  17. RUN
    good Cadence hill work 3.4 mi 00:47 13:49 pace

    5 minute warmup Z1
    5 minute Dynamic Mobility (butt kicks, paw drill, B skips, lunge w overhead reach)
    2 x 12 minute as 6 minutes downhill 95-105 spm, 6 minutes uphill 85-95 spm no break between set... read more

  18. RUN
    good Cadence drill 1.71 mi 00:32 18:42 pace

    Still my least favorite workout, but it seems to be helping my stride