Holiday Runs

Even though it’s a holiday weekend I still completed my training runs…yay!

August 30: Planned workout 5 miles alternating 5 min run/1 min walk

Unfortunately the hot, humid weather didn’t take a holiday…ugh! I met up with two running buddies and we went to the path that runs along the Catawba River; at least it was mostly shaded at 8am. The humidity was thick and I could literally see it hoovering above the water. I paced myself pretty well trying to stay between 12:30-13:00 min/mile except for the couple extra walk breaks in miles 4 & 5. I forgot to start my Garmin right at the beginning so I had to run an extra .2 to hit 5 miles – it’s the OCD in me!!

8.30.14

8.30.14 pace

 

September 1: Planned workout 35 minutes alternating 6 min run/1 min walk

The humidity just won’t seem to let go of us and I  couldn’t muster the mental fortitude to run outside this morning so I went to Anytime Fitness. This weather is one of the main reasons I have the membership! After a 5 min warm up, I set the treadmill at 4.8 and started the workout; I slowed to 4.0 during the walk segments.  When I had completed 35 mins I was close to 3 miles that I kept going – again, the OCD in me!!

9.1.14 mmr

Is this getting easier?

August 28:  Planned workout 35 min alternating 6 min run/1 min walk.

It’s another lovely weather day with temps in the low 60’s – what a treat to be able to run and not get overheated! I decided today I would try to keep my pace right around 13:00 min/mi to work on endurance and I wanted to actually cover 3 miles. I knew this meant I would run a little over 35 minutes. The first run interval I was almost right on target 12:47 however the rest of the intervals all came in right around 12:00 min/mi. I was deliberately trying to slow down but it just wasn’t working  :-s

As planned, I ran a few minutes longer to hit 3 miles and I still felt pretty good when I stopped. This is encouraging after the hard fought 8 miles last weekend…luckily this weekend’s workout only calls for 5 miles…ha! Did I just say ‘only 5 miles‘ ??!!!!

8.28.14

8.28.14 pace

8.28.14 c25k

Today’s training run

August 26: Planned workout 35 minutes alternating 6 min run, 1 min walk.  I almost forgot my Garmin again but just as I was walking out the door it hit me!  Once I had that strapped on I started my warmup walk.

We’ve been blessed with a two day cool snap and the temp this morning was a refreshing 63!! Woohoo! Garmin says the humidity was up but I didn’t feel it. I decided I was going to run at whatever pace felt comfortable and I’d just keep an eye on my breathing to let me know if I was pushing too hard. I had to slow my pace a few times but overall I was comfortable in the 11 min range.

8.26.14

8.26.14 pace

Recap of the week

Once again I’m behind on posting my training workouts – so here’s all three sessions from last week

August 18:  Planned workout 36 min alternate 5 min run, 1 min walk.  Once again I forgot my Garmin so I only have the c25k app info.  I tried my best to keep my pace between 12:30-13:00 but I was a little too fast in the middle section.  I also forgot to set the app to Strict mode so the last walking segment would be included…not a good day for my memory!!

8.18.14 c25k

August 20: Planned workout 35 min alternating 6 min run, 1 min walk.  I’ll bet you can guess that I forgot my Garmin again!!  WTH is wrong with me, LOL!  Luckily I don’t forget my phone or I’d have no stats!!  Once again the middle sections are a little too fast but I still felt good at the end so no worries.

8.20.14 c25k

August 23:  Planned workout 8 miles alternating 4 min run, 1 min walk.  So at least this time I did NOT forget my Garmin!  The weather was not cooperating for my new ‘longest distance’ run and my body was not all that happy about it either! Garmin says the humidity was only at 83% but I can tell you it was MUCH worse than that.

I had one of my running buddies, K, along for the first 3.5 miles but she had to stop at that point because she had Lasiks surgery about two weeks ago and they told her to take it easy. Around mile 3 I started cramping – in my glutes of all places – so I had to stop and stretch. I was on my own after K stopped and it was hard to stay motivated. I took several walk breaks in the ‘back half’ and I had to stop for another glutes stretch break around 5 miles; surprisingly enough after that they didn’t bother me again. Around 6.5 miles my stomach started getting a little queasy and I thought I might hurl but I fought it off. I FINALLY made it to 8 miles and wanted to collapse in the grass right there but I was afraid if I stopped I’d never make it back to my car!  I walked very slowly to the parking lot and flopped into the front seat of the car.  I couldn’t get my shoes off fast enough, my feet were so overheated!  I noticed at that point that I had a nice little blister on the second toe of my left foot -ha, I never felt it while running.

I was thoroughly exhausted after those 8 miles and I’m wondering now if I didn’t have enough to eat before the run. I had some fruit, peanut butter on crackers and 3 shot bloks.  I took more shot bloks with me and ate those at miles 3, 5 & 7. I also drank 16oz water on and off during the run. I think the ‘soupy weather’ played a part because I talked with another runner today who said they went out for 13 miles and had to stop at 10 because of the weather.  I can only hope that the weather will cool down before my next ‘new longest distance’ in two weeks  :-s

8.23.14

8.23.14 pace

 

Playing catch up

I haven’t posted for the last ten days so I have several workouts I need to catch you up on…the most important one being yesterday – but I’ll start in chronological order.

August 9:

Planned workout = 4 miles alternating 4 min run/1 min walk.  As I’ve done so many times before, I started out too fast and I paid for it in the last two miles.  The overall pace wasn’t bad but clearly I need to do a better job of controlling my pace from beginning to end.

8.9.14

August 11:

Planned workout = 36 minutes alternating 5 min run/1 min walk.  I made a concerted effort to start out a little slower so that I could maintain that pace throughout the run and I’m amazed that I actually achieved negative splits!! That’s a first for me…woohoo!

8.11.14 garmin

August 13:

Planned workout = 36 minutes alternating 5 min run/1 min walk.  The humidity was just unbearable this morning so I decided to hop in the car and go to Anytime Fitness to run on the treadmill (at least I know my membership isn’t going to waste!!)  I started out with a pace of 5.2 mph and the last two intervals pushed it to 5.5 which gave me a great overall pace.

8.13.14 mmr

 

August 16:

Planned workout = 7 miles alternating 4 min run/1 min walk.  Ok, so I have to admit I was a little worried about this distance since I’ve never run that far before (10K is my longest distance) but I was running with my buddies and they gave me the confidence boost I needed.  We decided in advance that we would take a break at the halfway mark and walk that 4 min run interval so we could eat our choice of energy food (I’m using Shot Bloks).

We mapped a route along the main road in town so there was a lot of traffic passing by which offered a much needed breeze as large trucks passed, lol.  The weather was overcast and although the humidity was up, it didn’t feel awful.  I knew that I needed to really pace myself if I hoped to finish the distance and I happened to stumble across an article about ‘junk miles’ which described me to a ‘T”.  Based on this information, I decided I was going to start out even slower than I did during the week – running at a conversational pace.  I quickly found, for me, that pace is somewhere around 13 min/mi.  I had to really focus for those first few miles to make sure I kept my pace around 13, however after that I fell into a rhythm.  During mile 4 I had my planned walk break and nutrition; during mile 6 I doubled back to run/walk with one of my buddies.  She was having a little difficulty so I walked a little while with her.  During mile 7 my left leg muscles were letting me know they were tired so I took a few extra walk breaks.

I’m so excited/impressed that I completed 7 miles!!  Based on the information in that article, running for longer distances at a slower pace will build up my endurance and I can tell you that I felt MUCH better after those 7 miles than I did after 4 miles the previous week.  I didn’t have to stop one time because I couldn’t catch my breath and I didn’t get overheated either!! Wow!  I’m so glad I stumbled across that article!!

8.16.14 garmin

8.16.14 pace-elevation

Groundhog day?

Today’s run was a repeat of Monday’s – 36 min alternating 5 min run, 1 min walk.  Unfortunately, today’s weather was a repeat of Monday as well…72 degrees, 100% humidity…geesh!

I donned my Garmin, set the RunDouble app on my phone for the interval cues, started my music and I was off.  I mapped a little bit different route today so I would have a few more hills…cuz I need to get better at hills!  Today luck was on my side because both times on the same hill I hit a 1 min walk segment…whew!  It didn’t get me all the way to the top but I got enough of a break that I could keep on going.

I had one issue at the beginning, I forgot to start my Garmin on the first run interval so I started it on the first walk interval.  Because of this I’m using the RunDouble stats in this post as it reflects the entire run.  With the additional hills and an extra walk break in segment 3, my average pace was still below 12 min/mi!  Wow… I really feel like I’m making good progress.    :-)

8.6.14 rundouble

The weekend forecast shows a drop in temps (high 75) and a drop in humidity…I sure hope they’re right!!

Hello again Humidity

I feel like a broken record going on and on about the humidity but other than the short break we got over the weekend, it’s just been brutal this year!  I went out this morning for the prescribed 36 minute run and I could feel how difficult it was trying to breath…of course I knew the humidity was up but Garmin says it was 100% again, ugh!

The plan today: alternate 5 min run and 1 min walk x 6 = 36 minutes.  I had gotten used to the 4/2 split and wasn’t sure if 1 min was going to be enough to catch my breath before starting to run again.  I was OK until the 5th and 6th segment (mile 3), about half way through on each one I had to walk for about 30 seconds.  Even with the extra walk breaks I still clocked a faster overall pace than any of the previous workouts!!  Woohoo!  Take that, humidity!!

8.4.14

8.4.14 pace elevation