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Kathy logged 126 miles.

Last workout about 8 years ago. Help get them back on track!

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Entries

  1. RUN
    great Speed: 3 x 1200,400 3.84 mi 00:47 12:14 pace

    Started on track with easy walking, and a couple of run/walk intervals to warm up. I was only able to get in a lap before starting the speed workout. My goal was to hit or do better than Galloway 1... read more

  2. FIT
    good Arc Trainer - Weight Loss Pgm... 1.8 mi 00:45 25:00 pace

    Definitely used my cardio workout today as stress release...lots going on and it helped me refocus. The past couple of weeks have been lacking in the strength training department, but I knew I wasn... read more

  3. RUN
    great Easy Run: Baldwin 4-Miler 4.27 mi 00:51 12:00 pace

    Temps and humidity felt better this morning...amazing what a couple of degrees lower can do to your run. Took it at an easy pace today, although we picked it up a bit the last couple of miles. Went... read more

  4. RUN
    great Speed: 400-600-800-800-600-400 3.06 mi 00:34 11:14 pace

    Today was a ladder workout: 400-600-800-3MR-800-600-400 w/200 recoveries in between laps. Target goal was:

    400s - 10:40/mi. (G5K) or 2:33-2:42 (McM)
    600s - 10:40/mi. (G5K) or 3:55-4:06 (McM)
    800s ... read more

  5. FIT
    great Elliptical Trainer (Manual, L... 2.7 mi 00:30 11:06 pace

    Alternating with elliptical HIIT this week. Also changed up HIIT intervals to 4x3/2 and took down the resistance so I could focus on increased turnover.

  6. FIT
    great Strength Training: HB Workout... 00:30

    Took off Monday from strength training to allow additional recovery and keep legs fresh for tempo run on Tuesday...VERY glad I did. Increased weight on almost all exercises, including squats. I... read more

  7. RUN
    great Tempo Run 3.05 mi 00:36 11:41 pace

    Tempo run with pace group this morning. Did a 1.3 mile warmup on the track beforehand with a few cadence drills. Goal pace was 11:52-12:22 (McMillan) or approx. 12:39 from Marianne's email. Fi... read more

    • Kitzzy A.
      Kitzzy A.

      Great job Kathy! We started our run way too fast too. We'll get the hang of the pace soon enough :)

      over 8 years ago Like

    • Kathy W.
      Kathy W.

      Pacing is really an area I intend to work on this season, whether it be a group run or track workout.

      over 8 years ago Like

  8. RUN
    great Long Run - 7.37 mi. 7.37 mi 01:36 13:01 pace

    I had something very upsetting happen early this morning that threw me for a loop and forced me to get out the door way later than expected to meet my group. I was really stressed about it, and I w... read more

  9. FIT
    good Arc Trainer - Weight Loss Pgm... 1.29 mi 00:30 23:15 pace

    A bit sluggish on cardio today, but not too bad. Great workout regardless, and I'm looking forward to my long run tomorrow.

  10. FIT
    good Strength Training: HB Workout... 00:30

    Feeling a little sluggish today - not tired, just not energetic. I may have to cut workouts on Fridays with the long run mileage increasing. Still a great workout, plus I did ALL my pushup/rows...f... read more

  11. RUN
    great Speed: 6x800s 3.61 mi 00:42 11:31 pace

    Started on track with easy walking, running and a couple of cadence drills. My goal was to hit or do better than Galloway 10K prediction (11:38 pace) or McMillan calculator for long distance runner... read more

  12. FIT
    great Arc Trainer - Weight Loss Pgm... 0.91 mi 00:20 21:58 pace

    Had to cut short cardio to 20 minutes today due to time. Still a great workout.

  13. FIT
    great Strength Training: HB Workout... 00:30

    A little rushed for time today, but I was able to squeeze in a great workout. Increased weight on straight-leg deadlifts and cable pull throughs. Decreased weight slightly on rows...form more consi... read more

  14. RUN
    great MRP/Easy Run - Baldwin 3-Mile... 3.06 mi 00:38 12:18 pace

    Ok, so 82 degrees and a heat index in the 90s at 5 AM - yikes! Did a 1/2 mi. warm beforehand (not included in this distance). Thankfully, we were supposed to run at MRP run this morning, so we took... read more

    • Kitzzy A.
      Kitzzy A.

      I was thinking that exact same thing about slowing down when it's hot as I was running this morning. I probably should have stayed in the back and took it easier, but the pace felt ok. I'm looking forward to the track on Thursday, but not a repeat of this crazy humidity.

      over 8 years ago Like

    • Kathy W.
      Kathy W.

      As long as the pace is comfortable, then go for it. I figure I've got plenty of time to push the speed when I need to, and I'd rather vary my runs, especially on days like today. I'm hoping we'll get some good thunder showers to bring the temps down. We're supposed to get some rain, but then again, it is Florida, so you never know when or where it will hit.

      over 8 years ago Like

  15. FIT
    great Strength Training: HB Workout... 00:30

    Second week of new strength training program - LOVE it! The variety plus circuit training makes the time go by fast and keeps my heart rate elevated. Bumped up the weight for bench presses. Keeping... read more

    • Kitzzy A.
      Kitzzy A.

      Wow! You go Kathy!

      over 8 years ago Like

    • Kathy W.
      Kathy W.

      Thanks! It's challenging, but not so much that it wipes me out for x-training and running. Nice balance and I'm already seeing some results - WIN! :)

      over 8 years ago Like

  16. FIT
    great Arc Trainer - Weight Loss Pgm... 1.31 mi 00:30 22:54 pace

    I'm alternating cross-training between elliptical and arc trainer to continue to switch things up a bit. Level 9 seemed to feel a bit easier than normal, so I might bump it up to the top leve... read more

  17. RUN
    great Long Run: Baldwin 3-Mile Loop... 6.3 mi 01:25 13:28 pace

    First long run with new pace group. I'm still getting used to going at a much slower pace for the long runs, and while part of me would still love to take it faster, I'm forcing myself to... read more

    • Kitzzy A.
      Kitzzy A.

      Sounds awesome! I wish I had been there. See you on Tuesday!

      over 8 years ago Like

    • Kathy W.
      Kathy W.

      We missed you! I was cracking up reading your "Dear Triathlon" letter. It actually reassures me that I'm doing the best thing by sticking with running for now. See you Tuesday!

      over 8 years ago Like

    • Aimee Perez C.
      Aimee Perez C.

      Sounds wonderful. I wish I had a pace group. I am slow runner so that sounds great for me.

      over 8 years ago Like

  18. FIT
    great Elliptical (Manual, L5) - HII... 2.88 mi 00:30 10:25 pace

    Another day of elliptical for cross-training. Another 3 sets of 5/3 HIIT intervals, and actually felt energized. I'm definitely ready for my long run on Saturday.

  19. FIT
    great Strength Training: HB Workout... 00:33

    Third day of this week's strength training - so far so good! I'm feeling great and already see some body composition changes. Increased weight on deadlifts and squats. Side plank and row ... read more

  20. RUN
    great Speed: 8x400s 3.05 mi 00:38 12:20 pace

    Started on track with a nice easy walking warmup and a bit of light running. I didn't push it full speed today - like Jeff says, just go a little bit faster. My goal was to hit or do better th... read more

    • Kitzzy A.
      Kitzzy A.

      Great job Kathy! Yeah, I need to stop looking at average pace and just focus on the total seconds because at these distances a few seconds alters the pace a ton. I think my Garmin messed up because my pace discrepancy is huge for very little time difference. I actually set my watch to do the workout for me and alert me when to run and when to recover instead of relaying on the lines on the track since I sometimes run on lane 3 or 4.

      over 8 years ago Like

    • Kathy W.
      Kathy W.

      Jeff said that the Garmin interval averages are not 100% accurate: your running pace is actually faster and your walking pace is slower than the pace displayed, probably because of the satellite connectivity. The overall pace is still relatively accurate, though I sometimes see slight discrepancies when I plug the total time & distance into another pace calculator. It's still a good reference point though for overall distance and time.

      over 8 years ago Like