1651 total / 442 in 2014

To become more fit, encourage my family to be more fit and within the next year beat my 5K of 28:55. Training for my 3rd half marathon (RW half) in Oct.

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  • 5 miles
  • 01:17 time
  • 674 calories
  • 3 workouts
  • This Week time period


  1. FIT
    Strength training 00:30

    Squats 40# 11,10,10
    Various stretches
    Probe hip extensions 30
    Lateral shuffle with theraband 18x2
    Push-ups 16
    Curls 10# 15,10,10
    Triceps curls 10
    Side lying hip abduction 8# 30
    Side lying hip addu... read more

  2. walk
    WU CD 0.86 mi

    Planned to walk more than this but I couldn't stop running.

  3. RUN
    Recovery run 3.85 mi 00:47 12:11 pace

    This was slow and easy. I planned to stop after 40 minutes but decided to keep going until I was closer to home. I love these slow runs while watching the sun rise.

  4. RUN
    Early morning run 8.5 mi 01:41 11:52 pace

    Still ramping up the miles. Trying to decide if I need to back off this week or not. It was a bit of a struggle to get these miles today. I was struggling at mile 5 and my virtual running buddy he... read more

  5. I have been consistently ramping up my miles in preparation for the Runner's World Half Marathon in October and the BCS (half) Marathon in December. I used the same training plan for my first... read more

  6. #dailymission
    Rehydration after exercise: what's your favorite beverage? Just water...I am boring that way...

  7. RUN
    Tempo run 5 mi 00:55 10:57 pace

    My paces were ok for a tempo run but heart rate was through the roof. I could have slowed down but I had some stress to stomp out...and the fact that I had an audience at the track didn't hel... read more

  8. FIT
    Strength and flexibility 00:30

    Bridges with feet on chair 10x3
    Prone hip extensions 30
    Side lying hip abduction 8# 30,10
    Side lying hip adduction 8# 50
    Clams with theraband 30
    Crunches 50
    Squats 40# 12,10
    Chair dips 10,10,10
    Tri... read more

  9. RUN
    Epic cool temps 5.19 mi 01:00 11:33 pace

    I was in heaven! 67 degrees this morning! Wow! So glad this wasn't a rest day. A great morning for self reflection, praying, and just listening to that still small voice. My body is strong. H... read more

  10. VELO
    Slow bike ride 4.55 mi 00:30 9.1mph pace

    Just needed some air. Followed this up with the following...
    Lateral shuffle with theraband 20x2
    Curls 10,10,10
    Prone hip extension 30
    Side lying abduction 30
    Clams 30
    Various stretching
    Foam rol... read more

  11. RUN
    Recovery Shuffle 3.89 mi 00:48 12:25 pace

    Tried to keep my HR at 145. Very difficult. I had to keep decreasing my pace as I went... I guess because of the warm temperatures this morning. 78 degrees and 92% humidity.

    Felt a little blue ... read more

  12. FIT
    Workout 00:30

    Squats 40# 11,12,12
    Donkey kicks 8# 15,15,10
    Heel lifts 8# 15,15
    Side lying leg lifts 8# 20,20
    Side lying hip adductors 8# 50
    Crunches (3 way) 45
    Prone hip extensions 30
    Clams 30
    Bridges (on chair)... read more

  13. RUN
    Long slow run 7.66 mi 01:30 11:46 pace

    Used my new HRM as my guide. It was hard to keep my heart rate down in the correct zone. I had to run so slow at times that it felt so awkward. I enjoyed this and had plenty in the tank when I was... read more

    • Brian H.
      Brian H.

      That's SOOO great!

      11 days ago Like

    • Show 3 more comments...
    • Carolyn B.
      Carolyn B.

      sweaty runs are a given this time of year. i have trained with heart rate in the past and there is a bit of a "learning curve" with it but as long as you can make it through that it will pay off. heart rate training can be especially hard to start in the heat.

      11 days ago Like

    • Marc B.
      Marc B. Great Performance
      Great Performance:

      Nice run

      11 days ago

  14. RUN
    Lactate threshold 3.03 mi 00:30 09:54 pace

    I was advised to get a HRM and see what my lactate threshold is (?) in order to prevent future injuries. Went out this morning to do that. It was nice to try to run faster again. I've been pr... read more

    • Ron C.
      Ron C.

      Way to go Patricia!

      13 days ago Like

    • Show 4 more comments...
    • Patricia R.
      Patricia R.

      Su, I think that I made the mistake of running hard at every run for a month or so and by doing that (combined with little stretching) I got tendinitis in my hip. I don't have a fast pace anyway, and it's been difficult to run slower. The heart rate monitor is supposedly going to be my guide from now on.

      12 days ago Like

    • Scott J.
      Scott J.

      Nice miles Patricia. Hope the hip is holding up.

      12 days ago Like

  15. RUN
    Humpday run 5 mi 00:57 11:21 pace

    Five easy sweaty miles as the sun came up. Training is going very well. Seeing my PT today. I'm thinking of telling him I don't need him anymore...I've got this!

  16. FIT
    Mini workout 00:30

    Squat 40# 11,11,10
    Push-ups 15,15,15
    Crunches 3 way 35,40,40
    Donkey kicks 15,15 heel lifts 20
    Side lying leg lifts 8# 10,10
    Prone hip ext 30
    Clams 30
    Bridges 30
    Sidelying hip adduction 50
    Followed... read more

  17. RUN
    Recovery run 4.01 mi 00:46 11:24 pace

    I run slow, but I'm making myself go slower than normal. Feels weird but it also feels good.

  18. RUN
    Long run 7.14 mi 01:21 11:19 pace

    I was pretty excited about doing this run, didn't even sleep much last night. I think it slow and easy had to keep making myself Slow down. This is the first time that my last mile is fastest ... read more

    • Helene W.
      Helene W. Great Performance
      Great Performance:

      Your friend is right, Patricia. Same for tapering week: Always want to keep running / biking / swimming when finishing a workout.

      18 days ago

    • Scott J.
      Scott J.

      Fantastic run and great miles there Patricia. Great advice trying to finish wanting more. Good stuff.

      18 days ago Like

    • Matt B.

      Great job on your long run, Patricia!

      17 days ago Like

  19. RUN
    First tempo run 4.01 mi 00:44 11:00 pace

    I've never done a true tempo run before today. It was nice. I ran what felt ridiculously slow for the first mile. Then pushed it a little harder for 2 miles. Cool down mile was another slow on... read more