No rain…just HUMIDITY!

Humidity won today – I opened the door to let the dog out this morning and it smacked me in the face!  I said, “no way I’m running in this” so I collected my stuff and headed once again to Anytime Fitness – my membership is coming in very handy this past week  :-)

Today’s workout was a duplicate of Monday, 30 minutes alternating 4 run, 2 walk.  I decided to try a little something different with the speed, I wanted to push it up at each run interval so I would finish the last interval at 5.5.  I usually slow down at the end of my workouts so I thought this would be a good opportunity to start slower and finish faster.

I started the first run segment at 5.1 and increased it .1 at each run interval.  By the last interval I was at 5.5, I even kept running for an additional minute before slowing down to walk…woohoo – small victory.  My overall pace actually improved by a couple of seconds too.  I’m not sure how well I’ll be able to control my pace when I’m running outside again; I’ll cross that bridge when I come to it but there doesn’t seem to be any break in the humidity on the horizon, so I may just keep going to the gym.

7.23.14

Another Rain Out

Today’s rain out was a complete wash out!  Thunder and lightning & torrential down pours…wow, I haven’t seen it rain like that in years!  The new Half Marathon plan I’m following called for a 30 minute workout alternating 4 minutes run with 2 minutes walk.  Instead of waiting for the storm to pass I hopped in the car and went to Anytime Fitness to get my workout done early in the morning.

I was surprised to see the place was kind of empty at 7 am but I was glad not to have to wait for a treadmill.  I hopped on and started my 5 minute warm up walk and then I kicked the speed up to 5.0 for the first run segment, then backed off to 4.0 for the walk.  On the second run segment I set it at 5.3 and on the third I went to 5.5.  I decided to back it down to 5.3 for the fourth and fifth segments; I’ve noticed this little ‘twinge’ on the inside of my left ankle/achilles area after I run so I didn’t want to push too hard.

It was a quick workout and thankfully there was a small break in the down-pour that allowed me to get back to my car without getting soaked – although I was already wet from sweating.

Tomorrow calls for 30 minutes of cross-training, I’m not sure yet what I’m going to do…

7.21.14

Rain out

Well the rainy weather caused us to take our run to the gym, so today was a treadmill run.  One of my running buddies is following a 14 week Half Marathon training program which started this week.  The plan is a run/walk program which progresses over the 14 weeks.  Today’s plan was 5 miles – run 3 mins, walk 2 mins.  I decided to give it a shot since I end up taking walk breaks anyway, I figured it might work out better if I ‘planned’ the breaks instead of waiting until I ‘needed’ the breaks.

I was pleasantly surprised how well I did using this method – I not only had a better overall time but I didn’t feel exhausted at the end.  And since I was on the treadmill, I could control the pace at which I was running – on the run segments I set the pace at 5.5mph and on the walk segments 4.0.  Not only did I feel better during the run segments but having to change the pace every 2-3 minutes made the workout go by more quickly!

Holy smokes, even with all those walk breaks I still averaged a better pace than if I had run for as long as I could before walking…hmmm, maybe there’s something to this run/walk training program!  I’m going to keep following it for the next few workouts and see if I get the same kind of results  :-)

7.19.14

A break in the weather

Wow, what a beautiful morning today…64 degrees, 68% humidity…a girl could get used to this!!!

I had planned to do speed work yesterday but it just did not happen and I wasn’t ‘in the mood’ for it today either so I decided I would do some hill work again.  I picked a route that was a 1 mile loop and ran it three times.  There were a few small hills and one pretty steep hill that I wasn’t sure if I could repeat three times but I decided I’d give it a go.

The first time through didn’t feel too bad but I definitely had to walk after that steep hill.  I followed the same plan as last time, I could walk when needed just not on the hills.  When I picked up running again I tried to ‘hurry’ a little to keep my average down and it appears to have worked…on the first lap.

The second lap was a little slower since I took more walk breaks and by the final lap it was all I could do to get to the top of the hill without stopping – whew! I’m glad that’s over! LOL

I’m happy to see my overall pace was under 13 min/mile…that’s good considering the steep hill and all the walking!!

7.17.14.

7.17.14 pace

Coming This Fall: UNBREAKABLE RUNNER

artisticsharon:

Looks interesting, anxious to see what he has to say about training techniques.

Originally posted on Unbreakable Runner: CrossFit Endurance for Running:

Unbreakable Runner: CrossFit for RunnersThe sport of running is plagued with injuries that come from long-held beliefs about how to train. In his upcoming book, Unbreakable Runner, CrossFit Endurance founder Brian MacKenzie tears down these traditions to reveal the new rules for fast, powerful running.

MacKenzie dispels the tenets of run training like high mileage and high-carb diets to show how high-intensity training can make runners strong for races from 5K to ultra marathon. CrossFitters who want to conquer marathon, half-marathon, or even ultra marathon will find effective training  guidelines, workouts, and training programs for strong performance in their race distance. Runners interested in trying a new approach to solve injuries will benefit from MacKenzie’s unique blend of run training and whole-body strength and conditioning.

Unbreakable Runner includes CrossFit-based training programs for the most popular running race distances from 5K to ultra marathon.

Unbreakable Runner: Unleash the Power of Strength and Conditioning for…

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Catching up

I’ve got two runs to post about today; my long slow run while in Myrtle Beach and my run this morning.

I planned to run Saturday morning however mother nature had other ideas.  I woke to overcast skies and checked the radar…just my luck a thunderstorm was rolling in.  I got dressed, ate a little breakfast and waited to see what would happen.  Sure enough, the skies opened up and it poured on and off for the next two hours.  I decided there would be no run on Saturday.  We planned to drive home Sunday so I got up early and put in my 4 miles.  Although the route was mostly flat, it was terribly hot and humid, with full sun.  I found myself taking many walk breaks due to getting overheated.  Since this was my long, slow run I really didn’t worry too much about all the walk breaks.

7.13.14

7.13.14 pace

My run this morning was supposed to be an Easy 3 miles.  I wanted to keep the first mile around the 12 min/mile mark and the rest around 13.  As I started running I felt like I was really taking it slow but when I checked my Garmin I was actually doing close to 11 min/mile.  I tried to slow down but I had already fallen into my rhythm so it was difficult to do.  Of course, after the first mile I took several walk breaks which pushed miles 2 & 3 well into the 13 min range.  Not the consistency I was hoping for but I guess I’ll just have to keep working on it  :-)  Tomorrow I plan to run 3 miles while working on speed…this should be fun  :-s

7.15.14

7.15.14 pace

 

Hills!!??!!

This post will be a little short because we’re leaving for the beach in an hour and I still have to get cleaned up!

Since I’ve got a few weeks before my Half training starts I decided to borrow some training ideas from The Blog Runner and add a little ‘hill’ work to my runs.  Now just to be up front & honest, I hate hills…well maybe hate is a little too strong but I certainly don’t love them!  I decided my run today would be all about hills, I changed my route just to make sure I would hit more hills and some pretty ugly ones that I usually avoid at all costs.  My goal today was to run all the hills, I could walk any other time I needed but not the hills.  And to my utter shock and surprise – I did it!!!  My overall pace wasn’t too shabby either – wow!!

7.10.14

7.10.14 pace

My next run will be a long, slow day just to get some distance but I plan to add speed workouts next week…we’ll see how that goes!!