Miles:
3389 total / 196 in 2017
Goal:

To keep on running & get strength worked in there too.

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  • 9 miles
  • 02:02 time
  • 1352 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good 8.5 mi 02:02 14:21 pace

    .5 mi WU; miles splits 13:49, 13:30, 13:37, 13:23, 14:15, 13:37, 13:48, avg HR 127, 132, 136, 141, 139, 144, 148; 1.0 mi CD. Didn't get neg splits with pace but what's unusual is my avg ... read more

    • Bob B.
      Bob B.

      Still a good, solid workout, Vickie. It's going to get longer and longer. Go with it.

      about 15 hours ago Like1 person

  2. RUN
    great Easy miles 4 mi 01:07 16:37 pace

    Walk/run - not because I didn't have the energy, but running with a friend who is still recovering from injuries. Felt great out there & enjoyed the relative coolness of the morning air.

  3. RUN
    alright Base building BDC 8 mi 01:58 14:41 pace

    .50 mi WU; splits 14:29, 14:15, 14:18, 13:36, 13:37, 14:34, 13:40(1/2 mi), avg HR 128, 132, 134, 138, 141, 144, 150; 1.0 mi CD. Temps ranged from 70 to 89 during run. Felt much better than last r... read more

  4. RUN
    tired FAIL! 5 mi 01:18 15:33 pace

    Got overheated, ended up walking a lot. Splits 13:58, 13:40, 14:24, avg HR 128, 138, 139. Max HR 149. Tired the whole run.

  5. RUN
    great Some trails around the gym 4 mi 00:51 12:45 pace

    Mile splits: 16:24, 14:25, 12:02, avg HR 125, 141, 147. Ended up doing intervals with the run group this eve, but kept my HR in the 75% range overall. In the 90s but we lucked out with the sun pe... read more

  6. RUN
    good BDC Base Building 7.5 mi 01:35 12:41 pace

    .50 mi WU; mile splits - 13:37, 13:57, 13:03, 12:54, 12:12, 12:27; avg HR 125, 129, 137, 140, 144, 148; 1.0 mi CD. Went from the 60s to the 80s while I was out there & that was starting at 7am,... read more

    • Bob B.
      Bob B.

      Looking good, Vickie. Almost perfect. It was a cool 63° here, with light sprinkles.

      8 days ago Like1 person

  7. RUN
    great Bear Chase Lake - single trac... 7 mi 01:30 12:48 pace

    .50 mi WU; mile splits 13:31, 10:56, 13:17, 12:03, 14:45, 11:27(1/2 mi), avg HR 149, 155, 152, 150, 148, 149; 1.0 mi CD. Ran half of the trail for the Bear Chase HM on Oct 1. On trails a lot, but... read more

    • Bob B.
      Bob B.

      Every other mile was either slower or faster than the previous mile. Must have been some downhills with the uphills. Either that, or the faster ones were flat miles, with the slower ones on steeper uphills. Sounds like a pretty tough workout. It was good you enjoyed it, though.

      10 days ago Like

    • Show 3 more comments...
    • Chris B.
      Chris B.

      Nice run! I did the Bear Chase 50k several years ago and parts of that course can be a bit tough. I'm not sure where the HM course goes but at one point we went through the Bear Creek a couple times. The trail that runs alongside Morrison road is quite narrow and slanted so it's hard on your feet and ankles.

      9 days ago Like

    • Vickie H.
      Vickie H.

      Thanks Chris. The Half goes thru the creek & is basically a "full loop" around the Bear Chase area. I think the 50k makes the same loop several times with some detours built in to get the miles. Appreciate hearing from someone who has run it. Good job on your 50k!!! A Half is my max for distance.

      9 days ago Like

  8. RUN
    great Easy run 4 mi 00:56 13:56 pace

    .5 mi WU; splits 13:02, 12:07; avg HR 130, 144; 1.0 mi CD

  9. FIT
    great cross training 01:00

    Pilate type mat workout - light weights - lots of reps, legs/arms/core

  10. RUN
    great Building Base 6.5 mi 01:29 13:42 pace

    Heavenly cloud cover kept the temps down in the low 70s - loved it! .50 mi WU; mile splits pace 14:00, 13:53, 14:16, 13:06, 12:46; avg HR 127, 135, 140, 142, 149; 1.0 mi CD. Felt strong but hamst... read more

    • Bob B.
      Bob B.

      Excellent workout, Vickie! You're doing so well.

      13 days ago Like1 person

    • Vickie H.
      Vickie H.

      Thank you Bob, your words are encouraging. Sometimes I feel like the hamster running in that little wheel - getting no where, fast, except, in my case, getting no where, slow. :)

      13 days ago Like

    • Bob B.
      Bob B.

      It's OK, Vickie. You don't need to train fast (at least the basing part) in order to race fast. Remember: Train slow; Race fast. All you're doing now is building a terrific base, which will give you terrific strength. When the base is built, then you will begin a little peaking work, where you work on your speed. Then you will rest a little and be ready, really ready, for your race.

      13 days ago Like1 person

  11. RUN
    great Treadmill 4 mi 01:04 16:00 pace

    .5 mi WU; splits 15:01, 13:34, 12:10 (1/2 mi), avg HR 140's; 1.0 mi CD. Was at gym to do 50/50 class - combo of strength/aerobic intervals so decided to just hang around afterwards on the TM ... read more

  12. RUN
    blah 4 X around East Lake 6 mi 01:31 15:10 pace

    LEAD BUTT!! I blame last night's wine (but only 1 glass!) and sleeping in, so running in the 80s .5 mil WU; splits - 14:45, 14:49, 14:44, 14:51, 13:29; avg HR 131, 135, 139, 143, 151; 1.0 mi... read more

    • Bob B.
      Bob B.

      Good work, Vickie. It's hard to keep your HR down when it gets into the 80's and you haven't been running in temps that high.

      15 days ago Like1 person

  13. RUN
    great Betasso Preserves 3.5 mi 00:57 16:20 pace

    .In the mountains enjoying the beauty of nature. 900 foot elevation gain on trail so no negative splits, but got my HR pumping within range. Mostly single track so good agility workout. Avg HR 13... read more

  14. RUN
    good Building base @ BDC 7 mi 01:40 14:19 pace

    .50 mi WU; mile splits 13:47, 13:36, 13:54, 13:54, 12:28, 12:21 (1/2 mi); avg HR 128, 134, 139, 140, 147, 154; 1 mi CD. HR above 75% in last 1/2 mile, but was very end of run & kept HR in rang... read more

  15. RUN
    good Base building @ BDC 6.5 mi 01:34 14:30 pace

    .50 mi WU; splits 14:48, 14:12, 14:18, 13:40, 13:04; avg HR 128, 132, 138, 141, 148; 1.5 mi CD. Glad I got out there early, it was pretty hot by the end of my run. It doesn't show in the pac... read more

  16. RUN
    great Around LTF, Orchard Center & ... 3.5 mi 00:50 14:13 pace

    .50 mi WU; splits 13:08, 13:00, HR 137, 142; 1 mi CD. Garmin went a little wonky mid run, think my pace might have been a little better than what the numbers show. Went to the gym this morning (e... read more

  17. RUN
    good Base building @ McKay Lake 6 mi 01:27 14:31 pace

    .50 mi WU; splits: pace 14:08, 13:25, 13:02, 14:18, 13:41; HR 131, 132, 138, 143, 147; 1.0 mi CD. Lost my negative splits in the last 1 1/2 miles, was a mile where I had 53 ft incline & no dec... read more

    • Bob B.
      Bob B.

      Excellent workout, Vickie. The uphills will do that to you.

      21 days ago Like

  18. RUN
    great Easy run @ BDC 3 mi 00:45 14:51 pace

    Now that was fun - chatting all the way with a running buddy. Avg pace during run 12:43 with avg HR 144. Beat the heat in the early morning hour.

  19. RUN
    alright Base building @ Metzger Farm/BDC 7 mi 01:40 14:13 pace

    .5 mi WU; mile splits: 14:02, 14:20, 13:31, 13:45, 13:25, 13:15 (last split a 1/2 mile); avg HR 127, 132, 137, 141, 143, 149; 1 mi CD. Feeling tired, but the cool air (50s) helped a lot. My pace ... read more

    • Bob B.
      Bob B.

      Excellent workout, Vickie. When you have to consciously push to maintain (or quicken) your pace, and still be able to keep your HR within your limits, you're doing great. You're beginning to get into shape!

      25 days ago Like1 person

  20. RUN
    alright Base building @ BDC 6.5 mi 01:32 14:08 pace

    In the first couple miles, I thought, "I'm never going to get negative splits" - slo mo getting started - but in the end, my body comes thru & gives me the pace I need.
    .5 mi WU;... read more

    • Bob B.
      Bob B.

      Excellent, Vickie. The fact that the more you run the better you do shows that you're getting into shape.

      27 days ago Like1 person