Running Around

6 miles pace ave 9:15  Wasatch BLVD with Doug, John, & Becca.  So fun running with siblings!  slight pain in left knee and right shin tender for 1/3 the run.

Wow!  I've got a long way to go!  It was rough.  I stopped the treadmill at least 4x.  I'm starting from scratch again after a 3 month holiday hiatus. 

I started on the treadmill and my toes were already frozen, tingling INSIDE my house.  The temperatures were so cold this week that we had 3 snow days.  I also tried a new shoe (Karhu Fast by Fulcrum) that I bought for $22 at Sierra Trading Post on my drive back to MI.  I think the shoe might be a little big and maybe that added to my toes going numb.  I switched back to one of my tried and true shoes after warming my toes by the fire.  

10 warm-up  setting 6.0 @ 10 min/mile

10 tempo.  I gradually worked up to 7.8 @ 7:41 min/mile

5 minute recovery. 6.0 @ 10 min/mile

15 tempo.  Again ran most of this around 8:30 pace and then worked up to 7:41 for the last 5 min.

10 minute recovery.  6.0 @ 10 min/mile

This workout was about the same pace average, time, and distance as yesterday, however, the strategy was different.

miles 1-2: started at 10min and worked up to 9:30min. easy

miles 3-4: increased the speed until 8:13min (marathon pace)

mile 5-6: hold pace a little longer and then cool down.  I finished early at 5.36 and didn't do the entire cool down.  I get restless on the treadmill sometimes.

Overall felt better than yesterday.

Aubree and I began running about 7:40am.  The roads were a sheet of ICE!  We pretty much, walked, skated, and tip-toed for two miles before we made it back to my house.  20minute mile pace.  It wasn't really running but I'm counting it anyway for the following reasons.  I woke up early, was wearing all my clothes including reflective lights, I was outside, and I was moving.  Also, my heart rate was high from the adrenalin from nearly falling every step! 

I tried doing the rest of the long run on the treadmill.  10min mile pace on the treadmill seemed like a sprint after our ice-skate running.  I only made it 4 miles before my whole family melted down and needed me!  I guess I'll try 2 longs next week.  Again - Better N' Nuttin!

Another treadmill workout.  total time 50:10 Total miles 6.  Pace average 8:21

15 minutes warm up. started at 10min pace.  then I increased 45 sec faster per pace every 5 minutes.  

25 minutes tempo.  started at 8:30 pace then increased on treadmill every minute.  When I got to around 7:10, I held it for a couple minutes and then lattered down every two minutes or so until 8:00 pace

10 minute cool down.  lattered down even more ending at 10 min pace.

overall I felt better on the mill today.  I have so much pent up energy!  I could have kept going but I have children who need me now.  :)

Type: Tempo Run  Total Time: 55 minutes.   Total Distance 6.17.  Pace Ave: 8:55 

Since this was a tempo run and not a speed training run, I focused on miles and not minute intervals.  The following are approximate times.  I don't remember exactly.

1- warm up around 10-9:50 pace

2 warm up 9:30 pace

3 increase pace 9:00

4 increase pace 8:30

5 Marathon pace just under 8:00

6 Marathon pace @ 8:00

6.17 cool down and hop off the treadmill.  I was supposed to cool down 2 miles but get too bored.  I did run 5 minutes more total on the treadmill this time!  I'm proud about that.  It's BABY STEPS for me.  :)

Type: long  Time: 141.0  Pace/Ave: 10:06min/mile (including break)

Aubree and I ran OUTSIDE today!!!   I started in my SKI CLOTHES for the first 2 miles.  Temps were in the single digits.  I had so many layers on that I started sweating underneath.  We took a kinda of long break becasue I needed to readjust my layering.  A balaclava would have been nice but I made do with a hat and neck gator.  I'm so PROUD of us for running 8 more miles!  Our warm up pace was around 11 min/mile.  We ran around 9:30 steady for the last 8.  I only slipped on ice one time.  I started getting really cold again the last few miles.  My fingers are STILL NUMB right now and it is kind of hard to type.  I know we are crazy but it felt so good to finally be outside!

treadmill again.  slower pace overall. stopped a lot to talk on the phone.  ran a record 64:00 minutes on the treadmill.  I jimmy rigged the boxes and hooked up the computer so I could get caught up in Downton Abbey.  My head kind of hurts bopping up and trying to watch TV.  Not sure I will do that again.  I can't wait for warmer weather!  Today was 3 degrees.

I'm trying to follow the Boston workouts as best I can on the treadmill.

Type: Training/Speed   Distance: 6.0   Overall Pace: 8:54 min/mile  Incline: 1

Warm Up: 15 min.  started 12min pace then slowly increased to 9:30min

Tempo: 15 min.  started at 8:30 pace the slowly increased to 7:00min pace.

Recovery 5 min.  walked for a minute then slowly increased to 10min pace.

Tempo: 10 min.  started at 8:30pace then slowly increased to 7:00min pace.

Cool Down: ?  min.  I walked a little and the ran about 10min pace until the treadmill hit the 6 mile mark.

I realized with treadmill running I can't just sprint and hold the pace.  I think I would fly off the treadmill.  The slow increases and decreases in pace have helped me adjust to treadmill running and take some of the boredom out of it.  I'm relistening to General Conference again.  

treadmill AGAIN.  i wanted to run 12 but admittidly was happy when my daughter begged for my help at mile 9.  Downton Abbey got me through the first 52 minutes.  The minutes dragged after than and my eyes started to get blurry.

Pace average: 9:05  This was a faster than usual pace for a long run but I was on the treadmill and just want to get off it as fast as possible!

total time 45 min. total distance 5.17

warm up - 15 min

4x 5 min 10k pace with 2.5 min recovery inbetween  (I kept the treadmill between 7:30 and 7:00min pace)

cool down.  It was supposed to be 10-15 min but I shortened it to just a few minutes.

I like the new race shoes!

ran a couple miles on the treadmill to wake myself up this morning.  total time: 18:18 @ 9:08 pace ave.

Treadmill record for the season! 8miles!  72:40  warm up 3 miles ~ 9:00.  race pace 3 miles b/t 8:30 & 8:00.  cool down 3 miles b/t 9:00 & 10:00.

now I'm going to do some work on my abs. 

It felt so good to actually run outside!  27 degrees and snowing felt like tropical weather!!  Occasionally Aubree and I hit actual pavement but were mostly on the snow.  I imagined we were running on a sandy beach.

14 miles pace average 10:46.  Total time around 2hours 30 min.

We stopped at my house after 6 for a bathroom/banana break.  We changed into dry tanks and long-sleeved t-shirt. We threw our other layers and accessories in the dryer while we ate fruit and PB.  I also switched shoes and socks because I stepped in a wet pot hole. We added  more lights for visibility and goggles for the second half of the run.  Franklin -6 , Kirkway -8

Over all GREAT RUN!   I feel like a new person being able to run OUTSIDE again!!

Quick speed workout.  40 min.  4.02 miles

10 min warm up

5X3 min @ 5k pace with 2 min recovery.  I did the first set at 7:30 pace.  I increased each set by 10 seconds.  The last set was just under 6:50.  

cool down.  I only did a couple minute cool down because my kids were waking up.  I shortened this workout by about 15 minutes on the warm up/ cool down.

treadmill AGAIN.  I keep exceeding my treadmill milage records! 16!

warm up 1 mile. 12 minute pace. switch shoes.

2-10. watch Downton Abbey/ talk on the phone.  increase to between 8 & 8:30 pace

11-16 switch shoes, shorts, got water.  Talked on the phone at 10minute pace.

Whaaaa hooo!  It's over!

tried to run 8-10 miles but only had enough mental stamina for 6.25.

I warmed up for 1 mile starting at 10minute pace.  I slowly increased to 7.24 mile pace.  Then slowed down for the last .25.  No patience for a real cool down.

I think my total time was about 52 or 54 or 55 minutes.  See how fried my brain is right now?!!

warm up 10 minute

2x 10 @1/2 marathon pace with 5 min recovery inbetween.  I kept my 1/2 range from 8:13-7:03

cool down.

Total Time: 53.23 Total Miles: 6 Pace Ave: 8:53

Ran 2 miles @ 8:30 just to get my endorphins, blood and brain flowing this morning.  :)

The temperature was 20 degrees and sunny!!  Yea!  I ran Echo and back (5miles) outside with Mark.  Most of the roads were packed down.  There were only a few spots where the snow felt like running on sand.  I'm not sure our time.  I came inside and ran the remaining 3 at MP.  :) 

miles 1-6 treadmill

10 hours later ran outside with Mark for 3.

Total time 44:20 Total miles 5.

5 min warm up

5 x 5min @ 10k pace with 2.5min recovery inbetween.  I did the first one at 8 min pace and then increased 15 seconds per mile for each set and ended at 7 min pace.

4.20 min cool down.

It was supposed to be 10 minute warm up and cool down but I cut them both short.

Temperatures warmed up to 31 degrees!  Aubree and I ran through the neighborhood out and back for 4.2 and then came back to change layering.  The roads were still a bit icy in  some patches but mostly slushy.

2nd part of run- Kirkway 8.5 miles.  It was kind of scary running on the busier roads because the side walks are covered in 2 feet of snow.  We ran facing traffic but when a car came we had to jump really far to the side and try to miss the icy patches.  My feet got pretty soaked.

This run was more of a mental game than anything else.  Constantly watching my footing to avoid slush puddles and ice patches.  Kirkway we were playing frogger on the road with cars.  Ahh!  Trying to run in the middle of the road because there are so many blind spots on that road.  On the way up a hill on Echo I mistook the wind for a car coming.  Yes, sounds like a sad story... running uphill, against the wind, in slushy ice with cars coming at us.  And yet I still enjoyed it.  I know fellow runners would understand.

I had a break and ate lunch and changed my socks and shoes while Aubree finished on the treadmill.  I finished the 2.3 miles on the treadmill when she was done.  My pace average was about 10minutes.

8 on the tread this morning because temps dropped again. Watched Downton again.   Total time 73:10 Pace Average: 9:09

ran 2 easy miles @ 9:15. 

warmed up 1 mile.  ran between 8:30 and 8:00 pace for 6.5 miles.  Cool down .5  .  Treadmill.  Last episode of Downton.  I must have run faster today because I still have 25 minutes left of the episode.

10 minute warm up

10 minutes @10K pace

3 min recovery

5 min @10K pace

2-3 min recovery

cool down until I hit 4.5 miles

It was warm enough to run outside again today (27 degrees)!  Kirkway (8 miles)  then came home and toasted our outer layers in the dryer while we ate a banana and orange.  Next, put on a fresh longsleeved t-shirt and did Franklin out -in back (4 miles) and then Echo out-in-back (4miles).  Aubree fell on an ice patch but is thankfully OK.  

Cheryl convinced me to get the speed workout done on Monday.  I listened to Elder Nelson's talk from last conference about the amazing gift of our human bodies.  It was a good talk to listen to while I cranked up the speed!!  It feels great hitting my week straight on!

10 min warm up

10 min @10k pace (I start at my slow range and increase each minute. 7:45 - 7:00 pace)

5 min recovery

10 min @ 10k pace

5 min cool down

1st mile 10minute pace.  The next 3 miles range from 8:30 to 7:50.

8:48 pace average

Ran outside.  Not sure the temp but it was sunny!!!  overall time 1:12:28  Pace Average 9 min/mile.

It was sunny again and in the 30s!  Perfect day for running outside.  We ran on the roads an occasionally on sidewalks that were shoveled.

Clothing -hat, gloves, sunglasses, tank, long sleeve shirt, fleece, windbreaker, two layers of running tights, wool REI socks.

Aubree called this run a TOUGH MUDDER!  We purposely avoided dirt roads and still ran through mud, puddles, slush, ice, snow, potholes, soggy grass, and quick sand!  It was around 36 degrees and had to take advantage of the warm weather!

ROUTE- ran through the neighborhoods unitl Kirkway and ran those hills twice.  Then we ran on Long Lake to Orchard Lake to Walnut Lake to Franklin back home.  16.66

We had to finish on the treadmill because we ran out of time.  Mark was a saint and watched Miles (blow out and everything) and then picked Hayden up so Aubree and I could get more miles in.  

NUTRITION- we ate a banana and split an orange at mile 10.  I ate a sanwhich, lots of pickles and drank about 1/4 cup of pickle juice before I finished 3/34 on the treadmill

PACE- first 16.66 pace average 9:15, second 3.34 pace average 8:33

Total time: 42.35

warm Up - 10 min @ 9:40

4x 6 min tempo(between 7:30-6:50) with 2 minute recovery

Cool Down - ~ 5 min @ 9:40

This workout went by pretty fast listening to music.  Next time I want to increase my tempo pace.

still a little icy out.  I slipped a few times but luckily caught my footing.  pace ave: 9:45

warm up - 10 min

3x 10min tempo with 5 min recovery

cool down- 3 min (I always really cut the cool down because i just want to be finished)

I tried pushing myself a little.  i wanted to see if I could run closer to summer paces.  I was hard but I've got to start increasing my pace as the roads thaw and the sun starts coming out more.  My pace range for the tempo was 7.7 to 9.0 on the treadmill.

treadmill again.

I warmed up and gradually increased my speed for the first 2 miles until the lower end of marathon pace.  I continued to increase every .25 or .5 miles until 7:47 pace and then lowered down to around 8:00/8:15 pace.  I forced myself to cool down for at least 1 mile!  Wha-hoo!  Overall time was just under 70minutes.

We ran outside!  Only a couple of slippery spots.  The snow banks are starting to melt and we were able to run on sidewalks for part of the way.  :)  Franklin loop, neighborhood loop, Kirkway loop.  Aubree and I were only going to run 17 miles but wanted to keep talking so we ran an extra mile for the fun of it!  

It was hard waking up this morning because I was up 3 times last night.  I'm glad this workout is over though.  The second set was harder for me and I jumped to the side a couple of times.  

warm up - 1 mile

2x 15 @ 10k pace with 5 min recovery inbetween.  I started at 7:41 and increased to 6:37.  The second set I went up to 6:40 and then dropped back down to 7:13 pace.  :0

cool down- .5 mile

I wasn't able to complete my 8 miler today because I needed to do an airport run.  I guess 1 mile is better than nothing!

ran around town with Aubree.  still some ice but we made it!  My hips started feeling a little tight the last half mile.

42:25 total time .  5 miles.

10min warmup

2x10 min @ 10k pace  range from 8.0 to 9.0 on treadmill

1 mile cool down.

right knee needs to be stretched

Aubree and I planned our Spring Break trip while running.  I love the efficiency of running and being productive at the same time!  :)  Route - neighbor hood loop with Gunner 1.7  Then Echo to Kirkway.  Started drizzling.  Felt Great!  Time: 1:21:29.  Pace average 8:56

ran on the beach with Aubree in SC.  I forgot what it was like to run without a ton of layers.  It was a little misty/rainy but beautiful!

Franklin/ neighborhood loop.  I weighed myself before and after to calculate how much water I need to be drinking.  I lost .8 lbs on this run.  I need to drink 2 oz every 15 minutes.  Also drink at least 10 oz 1 hour before the race.

ran outside with Kimberlee.  Freezing.  16 degrees!  More snow!  We broke the snowfall record in Detroit today!

Race energy began to accumulate as soon as I saw the first few runners at the airport migrate to my same gate headed to Boston.  Just like two years ago, excitement grew exponentially every step closer to race morning.  This year however, the vibe in the city was tangible.  You could feel it everywhere.  Buses, subways, and city streets buzzed with thousands of runners, volunteers, fans, and other participants.  People traveled back to Boston in droves to show support for the victims of last year, the city of Boston, and the running community at large. 

My personal goals for this race were 1) have fun, 2) meet Team Hoyt, and 3) feel well at the finish.  For me, this race was not at all about setting a personal record, although there were other types of records set.  This was all about CELEBRATION!

CELEBRATING the fact that Aubree and I survived training in Detroit’s record-breaking, brutally cold and snowy winter – through storms, on ice, uphill both ways!!  Yes, it was that bad.  We suited up in our ski clothes, goggles, balaclavas, wool socks, and snow boots.  Other times, we tested our mental stamina on the long treadmill workouts in the dark “dungeon” staring at all the spiders and wires in my basement.

CELEBRATING a mini sisters reunion with Cheryl and Becca.  Celebrating the fact that we were free from injury and could run this race and cross the finish line together holding hands high above our heads!  (The others on the bus couldn’t believe that we had 16 children between the 3 of us and that Becca has a 6 month old).

CELEBRATING birthdays – Cheryl’s friend, Kelly’s birthday on Sunday; Becca’s birthday on Monday and Aubree’s on Wednesday.

CELEBRATING the lives that were lost and the many survivors of last years bombing.  Walking through the Boston Memorial felt like sacred ground. 

CELEBRATING the strength of the community – The thousands of potted yellow daffodils lining the city.  The Scarf project. 

CELEBRATING the ability to run and celebrating life itself!

Pre-Race

Runners agree and say never to try anything new right before a race.  Cheryl, Becca, and I did just the opposite.  Just like in races past, we all dumped out our stuff and began to trade goods like we did on Halloween night with all our candy. 

This year we were a little more disorganized in trying to figure out how to carry everything without a drop bag at the start.  One of the best $10.00 spent was a 1-mile cab ride to Boston Common.  Totally worth it!  Once on a bus, Becca, Cheryl, and I chatted with others while completing all our “projects-“ tape, sunscreen, organize pockets, open poncho and finish eating snacks.  The bus ride felt like it took FOREVER because I had to pee so badly!  My kidneys hurt.  Since we boarded one of the later busses, we were dropped us off a little outside Athlete Village.  A spontaneous line of both men and women stopped to go to the bathroom in “invisible” port-a-potties.  Yes, I saw a few cheeks.  I was in so much pain but still waited and did the “potty dance” for at least another half mile to the potties and then while waiting in line.  Funny Note- There was thousands of people around and I happen to get in line behind the same woman, Chris from Ohio, who I was in line with pre-race potties at the Big Cotton Wood Marathon.  (That is another funny story in and of itself).  ha!

Race

We had just enough time at Athlete’s Village to go to the bathroom before we heard our wave called to the start.  We snapped a quick pic of our shoes for Bryan who hooked us up with ordering matching Sauconys.  Thanks, Bry!  Wha-hoo!  We were off!!

Cheryl, Becca, and I decided from the beginning of the race just to enjoy it.  We stopped at every water station and most of the “fake stations” provided by fans.  I had my record number of hands I high-fived with some of the record, one million, spectators who came out.  The crowds were amazing!- signs, cheers, compliments “Go Ladies!” “Go triplet!" "cute outfits!"  It’s all in the details.  I mean really, the crowds had EVERYTHING.  Right when I needed a tissue, it was there.  Like magic wet wipes, wet paper towels, twizzlers, oranges, bananas, fruit, popcicles, & ice etc. appeared exactly when I needed them.  Thank you crowds! 

I saw Amazing.People.The.Entire.Race!  We saw Santa Clause, Big bird, and the Easter Bunny.  At around mile 9 I saw a couple of Mormon Missionaries.  We moved our way closer to the right because I figured there would be more since Monday was probably their PDay.  I was right.  And quess who I saw?  Brother and Sister Foote from Texas.  I did a double-take then ran back to shake their hands.  Their daughter, Sarah was my running buddy in TX and I served in callings with their other daughter, Emily.  Such a small world!  I took a picture and then dropped my phone.  My battery was toast for the rest of the race.  Luckily, Cheryl and Becca had charged their phones. 

Sometime in the middle teen miles I saw team Hoyt!  They have no idea how much their lives have inspired me over the years.  Their example of determination, love, perseverance, faith in each other are incredible!  My eyes started watering.  I felt so much gratitude for them and honored to be in their presence and running along side of them.  We said hello and snapped a couple pictures before the flow of runners pushed us ahead.  Meeting Team Hoyt was only a quick few seconds, but meant the world to me.

Around mile 24-ish I hear my name called out from the right.  There was Abby White (another friend from TX) and her cute family!!  Another needle in a haystack!  I ran over hugged Abby and talked for a few seconds.  Another encounter that totally made my day!

The entire race I was smiling, laughing, or cheering.  My arms and cheeks (face cheeks that is) were sore by the evening.  (The last time my cheeks hurt this much from smiling was on my wedding day).  My arms were sore from waving them in the air the entire way.  I felt more like a cheerleader on this race than a runner.  Any time I felt a slight lull in energy, all I had to do was smile, put my fist in the air and scream.  The crowds refueled me tenfold with their cheering reply.  Hearing the news on the coarse that Meb Strong, a fellow American had won the race brought even more energy and cheers.  Running up out of the underpass around mile 25 was the first time I really started feeling my body fatigue.  The crowds seemed relatively quieter too.  I did what any other illogical runner would do.  I mustered up all the energy I had and completed one of my best chim chim-in-ey high sidekicks.  The crowds went wild!  I did one more.  On the third sidekick, my calves were on the verge of completely cramping up so I had to stop.

Turning left onto Boylston Street was amazing.  It called for another high heal click. Usually when I’m overcome with emotion, all I can do is cry.  Not this time.  Along with the other runners and crowds, I SCREAMED and SCREAMED the all the way down Boylston Street and across the finish line!  I’ve never had so much adrenaline.  I felt like a WARRIOR!!  I felt triumph over those crazies from last year.  No one can stop runners!  No one can stop Boston!!  No one can stop America!!!  One or two more heal kicks and cartwheels through the shoot!!

I wish I could write everything I thought and felt the entire weekend.  It was one of those UNBELIEVABLY-AMAZING-ONCE-IN-A-LIFETIME events!  Everywhere I went the entire weekend I felt like everyone was my best friend.  People were warm, friendly, outgoing and helpful.  With every step of the race, I felt the positive energy from the record-breaking fans (1 million) who came out to cheer.  I felt gratitude for all the volunteers, policeman, and “sharp shooters” who were there to support and protect us.  I ran my slowest marathon yet I felt like I had won the race!  It truly was a day never to be forgotten.  When people ask me “what my time was” I answered, “I HAD THE TIME OF MY LIFE!”

Ran with Mark and Gunner while Kate road her bike.  Beautiful crisp Spring morning.  Saw lots of friends at the elementary school and one person I met last night.  It felt good to shake out my legs again.  

Another easy shake out with Mark.  Nice and cool a little windy.  We ran around neighborhoods getting ideas for home renovations.

I think our pace ave was around 8:50.  Ran in Aubree's neighborhood.  drizzling rain but warm-ish!

Ran with Gunner.  He didn't pull as many times.  I'm not sure my pace but felt strong and faster than last Saturday.  Sunny & perfect running temp around 55 degrees- capri and long sleeve weather.

day 1 for summer marathon training

1 mile warm up; 4x800 with 1 lap recovery; 3 lap cool down

Splits:

1. 1:50, 1:37 - 3:27

2. 1:42, 1:35 - 3:17

3. 1:40, 1:37 -3:17

4. 1:39, 1:39 - 3:18

A couple hours later I ran over .5 miles with Gunner.  I'm counting it!!

Aubree, Kimberlee, Mark and I met at Aubree's for 5 miles of FARTLEKS!  haha

Started Kirkway loop but then had to turn around for emergency bathroom stop.  Finished with Franklin loop.  Wow, it is so different running in warm, humid weather!  Pace Ave 8:36 (not including stop)

Stephen and Mark were so nice to watch Aubree's boys! :)

Fun Friday - What do you call a group of runners after Taco Tuesday?  Answer: Fartleks

Kate and I had a sleep over at Aubree while Mark and David went to the Father and Son's Campout that was cancelled.  (They made their own campout at the farm).  Anyway, I had a little girl time last night.  

Aubree and I got up at 5:00am ate 1/2 orange and water then ran down Lasher to Maple to my house (6 miles) for a bathroom break.  Then Franklin Loop (4 miles). Back to my house for another bathroom/ food break.  FOOD:  lemon water, wheat toast, PB, honey, and banana.  I started to get a little too comfortable on this break and new it was time to run again when I started putting the dishes away.  Then up Echo/Franklin back to Aubree's.  I like being exact and stopped at 15.75 because I didn't want to go over my weekly milage.  (I'm counting that .25 with my dog, Gunner from earlier in the week).

Pace Ave - 8:59 (not including our two stops).

Beautiful morning.  The trees grew leaves over night and the birds chirpped happily as we ran. :)

Post run Breakfast: Craig makes a mean breakfast burrito- corn tortilla, egg mixed with Pace and cheese -top with hot sauce.  and a few grapes on the side.

Ran easy with Mark this morning.  I was so excited to try out my Mother's Day present - a new Garmin watch!!  Now I can be even nerdier about running than I already am!  :)

pace ave - 9:06

Aubree and I found an 800m loop around my neighborhood.  It was so much harder than going on a track!  More variables - elevation, cars, dogs, mud, gravel, etc.  At least we had shade in some parts.  It was hot - 70 degrees! 

Splits:

3:26, 3:26, 3:26, 3:28, 3:30

inside small loop - .35

inside medium loop - .47

Mark and I stayed on the paved neighborhood roads because it was drizzling rain.  I want to keep my shoes new-looking for as long as possible.  Pace ave - 9:20.  felt good.  need to stretch my right knee.

Ran the first 6 miles in rain!  The rain cleared a little from drizzly to stopping by the end.  I'm totally soaked.  My shoes sounded like those baby skeaky shoes the whole way. 

pace ave: 8:56 including stops

pace ave: 8:30 not including stops

easy around neighborhood with Mark.  Pace Ave 9:03

Kirkway loop with Mark at 2pm in the afternoon.  I was really hot in a long-sleeved t but didn't feel like taking it off.  Beautiful day though sunny and breezy with shade. Pace Ave- 9:12

4 easy.  Wore the same running clothes as yesterday.  Not too gross because they were getting clean with the drizzling rain.  haha!  Pace Ave - 8:41

Ran in afternoon heat again.  This was supposed to be pace.  It felt a lot harder!  pace ave 8:53

I really don't know what my VO2 max is.  All I know is that the alarm on my heart rate beeped a few times so I'm giving myself 1 mile credit @ VO2 max for all those beeps.

Tried to do 800s around the neighborhood again.  My times are slower this week.  It is not as accurate and is harder on the street.  I know, excuses again...blah, blah, blah...  At least I got out there.  Mom and Dad were shocked that I would go to Costco in running clothes.  Didn't have time to change and shower but at least I got my run in!  I didn't get my 400 split.  Here are my 800 splits.  Better N' Nutt'n!   

1.  3.26

2.  3.32

3.  3.29

4.  3:38

5.  3:30

6.  3:36

Mark, Aubree and I ran from Aubree's house to my house and back to Aubres's  I think it is about 12.  Not sure exactly both my watch and Aubree's watch batteries ran out.

Beautiful mroning.  Left knee and right shin a little tender.

Ran 7 miles in the heat of the afternoon around 3pm.  Would have gone earlier but Mark and I went back to sleep after putting the flags out at 5am.  pace ave (9:24).  I took a couples breaks because I kept "running" into people.  I first stopped to talk to Mr. & Mrs. Anders for a few minutes.  I saw another couple while running and the man said "Nice stride!,  Seriously!"  It made me feel pretty good.  I passed theses people 2 other times and by the last time, I felt like we were friends.  The last words of encouragement  - "You are the Energizer Bunny."  I also stopped once at home to go to the bathroom and measure a space for a new bathroom.  I love and appreciate every sunny Spring day!

1 mile warm up.  400, 600, 800, 600, 400 with 200 recovery X 2.  I had to go to the bathroom before the 800 in the second set.  My next two splits were a little slower.  Overall a great workout.  I liked the variety of this ladder.

400 - 1:40

600 - 2:26

800 - 1:39, 1:35 (3:14)

600 - 50, 1:35 (2:25)

400 - 1:37

400 - 1:36

600 - 49, 1:36 (2:25)

800 - 1:41, 1:39 (3:20)

600 - 51, 1:41 (2:31)

400 - 1:38

I didn't get my run in.  I wore my running shoes, running clothes, and tank all day.  I finally had to shower before scouts.  At least I intended on running today.  argh!!

nice and easy run this morning.  I don't know any of my stats because my new watch isn't sinking with Garmin Connect.  

It's been a crazy week!  End of school stuff.  Still 2 more weeks of school.  When days are busy, I can't hesistate when it comes to running because then I miss my window and can't get it back. Hopefully I can plan better next week.  

legs felt a little heavy but loosened up toward the end.

1 mile warm up, 7x800, 1/2 mile cool down.  Mark was gone and I didn't want to waste time with recovery laps inbetween but walked around for 1.5 min or so.

I didn't have my watch so I couldn't take my 400 split.  Aubree timed me with her iphone.  It was nice having a running coach at the finish line!

3:19, 3:14, 3:14, 3:16, 3:18, 3:15, 3:18.  

I think this may have been the first time I was sub 3:20 for all splits!  I felt pretty good.  :)

planned to run more but didn't get much sleep.  Nice and easy.  Aubree and I talked about our new planners.  I love office supplies!

4 easy Franklin loop.  pace ave. 9:07

plan - 1.5 mile warm up. 8x800 1.5 mile cool down.

actual-

.5 mile warm up

1. 800   - 1:41, 1:39 (3:20)

2. 1600 - 1:41, 1:39 (3:20); 1:37, 1:37 (3:14); (6:34)

3. 1600 - 1:42, 1:41 (3:23); 1:39, 1:38 (3:17); (6:40)

4. 1600  - 1:47, 1:42 (3:29); 1:46, 1:44 (3:30); (6:59)

5.  800  - 1:46, 1:40 (3:26)

.5 mile cool down

My splits were overall slower than last week.  I started doing mile repeats to save time because I slept in.  My mile splits got progressively slowers esp. the last set.  I'm not sure if it is because we switched directions or I took a bathroom break before the last mile.  Or, if psychologically I ran slower knowing that I was doing mile repeats as opposed to 800s.  I definitley felt a shift in my energy, coordination, and breathing.

5 supposed to be easy.  My legs felt tight though not so easy.  Mark and I tried to work on form.

Ran a big block- Lone Pine, Lasher, Maple.  Not a great coarse for trying to do tempo/pace.  Lots of lights at each mile, cars ect.  The 3 last pace miles were a little faster because that includes waiting at lights.  Glad we ran though!

9:18 warm up

8:14

7:57

8:08

7:47

10:13 cool down

Franklin loop backwards with Aubree in mid-afternoon.  PA -9:12.  Mark watched the kids at the beach.  Thank you!!  Last day of school!!!

Kirkway loop + out and back on Kirkway.  Good to get some hill practice.  Beautiful morning!  PA- 8:39.

This is probably the first week in 20 years that I actually ran 6 days in a row.  This is a cause for celebration!!!

Echo and back.  not sure pace ave but we had negative splits every mile.

Easy 4 with Mark and Aubree.  Felt great to get out!  PA - 8:46

Beautiful run up Wing Lake & Echo. :)  Last run with Aubree.  :(  :(  :(

Franklin loop with Mark.  PA - 8:20.  it felt faster or I'm getting out of shape.  I'm going to have to get back into a running groove next week.  

4 easy with Mark.  Great way to start off the week!  PA 9:19

I waited for about an hour for the watch to charge this morning.  I didn't want to do 800s with out it.  My window of time and motivation started to taper.  Mark and I ended up running an easy 5-ish around Franklin Cemetary Loop.  "Better 'N Nutting."  PA - 9:03.  Nice of Mark to go with me.

Mark, Stephen and I woke up at 5am to put the flags out in the neighborhood.  I wanted to run 8 but ended up only doing an 6 because I still need to sew David's uniform before the flag ceremony this morning.  It's only 7am and I've already packed in a lot these last couple of hours.    The way the sun hit the mist coming off the lake this morning was beautiful!

Happy Independence Day!

I had to get out of the house.  Everyone was rotting!  It was hot mid-afternoon around 2pm.  D & K were on bikes and Anton and I jogged.  We stopped a lot.  The 5 miles took over 1 hour and 15 minutes with all the stops and waiting etc.  Better 'N Nuttin!

Michelle K. is in town from Vegas and texted me to run!  Yeah!  I only slept for 4 hours and normally I would just sleep in but knowing I'm meeting someone to run totally motivates me even if I have to drive a total of 40 minutes to run for 40 minutes!

The air was thick!  Felt like I was running in a jungle.  Need to get back into it.  I was talking/out-of-breath the entire time.  

Pace Ave- 8:17

Ran 4.5 with Michelle again.  We ran by her old home.  beautiful/humid morning.  pace ave- somewhere in the 8s.

I'm finally back from my month-long summer adventures.  I ran echo to Wing Lake with Mark while Kate biked along.  I felt a little rickety but happy nonetheless to be out there running! pace ave- 9:28

echo & back with Mark.  That course is beautiful any time of the day!

neighborhood out and back.  PA- 7:47.  A little fast for "Mental Health Monday" but I'll take it.  (I was short on time this morning).  Nice warm misty rain.

Franklin loop.  38.12; PA - 9:16.  It was fun running with Rachel while she is visiting Michigan.  I think she felt right at home with the warm humidity.

ran 3 easy around the neighborhood with Jamie.  She clips along pretty fast while pushing a stroller.  I could talk but was breathing heavily.  Beautiful fall morning!