easy does it

today was an easy run and it's a darn good thing i didn't try to do anything else. i think my body was un-fueled as a result of eating a small, early dinner and only a bowl of cereal in the morning before doing my run at 1:30. I just felt tired. All in all, though, it was a fine run; I just wish I had felt better. 4.35 miles in 33:38 for 7:44 pace.

long, disjointed workout...

5.5 mi.:

1 mi. warm-up (7:00)
.5 mi. @ 6:00
.5 mi. @ 7:00
.5 mi. @ 5:30
.5 mi. @ 7:00
.5 mi. @ 5:00 (had to cut it a bit short - acid reflux)

8 x 200m @ 33-34-35-ish

1 mi. cool-down (7:00)

long run...

5 mi.:
1 mi. @ 7:00
1 mi. @ 6:50
1 mi. @ 6:45
.5 mi. @ 6:40
.5 mi. @ 6:00
1 mi. @ 6:45-ish

22 mi. in 5 days on the week!  best week yet.

hill time

long run today of 7 miles, out and back past the wind turbine on Wall St. Felt good on the way out - wind a little bit at my back, but partially side wind. 7:45 pace out, 8:00 pace back. felt lots harder on the way back, especially up the hills. that is going to have to become a focus again as the roads get clear.
week 1 of my (ridiculously long, somewhat arbitrary) marathon plan: 20 miles in 4 days with a 7 mi long run

chillin'...

easy-ish 4 mi. today + strides

hamstrings were a little tight on the strides, so i only did 4...  something to keep an eye on.

pr course

well, it's been a really long time, but i'm back to the pr course. i wasn't intending to do a workout today; i just wanted to get in a 6 mile run. but when i got to the 4.5 mile turn-off for the pr course, i decided to pick up the pace and see how fast i could end up doing the run in. my overall time was 33:02, which is 7:20 pace. i'm guessing once i picked it up, i probably settled into closer to 7:10 or 7:00 pace, which felt great. there were a few slippery spots and i could feel my sore hamstring a bit occasionally, but all in all it was a great run.

remembering

hmm... i need to be better about posting every day because i keep forgetting what i've been doing.
last week was okay - i got in a couple more runs that were decent, but nothing too crazy. i can't even remember exactly what i ended up doing. one day (friday?) i did a semi-workout on the treadmill, doing 1 mile of warm-up at around 7:50 pace, one mile at 7:40, one mile at 7:20 and then a mile at 8:00ish. i hate treadmills.
this week:
monday - off, quasi-intentionally...mostly just ran out of time
tuesday - quality lifting in the morning, followed by 3 shitty miles on the treadmill. it just reminded me why i need to not be a big wuss and need to go outside. the 3 miles felt long and slow. eventually i stopped because my hamstring was really tight after the lifting. i probably could have kept going, no problem, but it was a good excuse to stop.
wednesday - 1 mile warm-up, 5x1000 at threshold with 200m jog between, 1+ mile cool-down for around 6 miles total. felt awesome during this workout and like i could have just kept going.

hoping to do dungeons tomorrow possibly, or maybe just go outside for a nice, long run.

3 for 3...

good workout today, but no strides.

5 mi.
1 mi. @ 7:00 warm up
.5 mi. @ 6:30 interval
.5 mi. @ 7:00 recovery
.5 mi. @ 6:00 interval
.5 mi. @ 7:00 recovery
.5 mi. @ 5:30 interval
1 mi. @ 7:00 cool down
1000m @ 6:40 pace (with cassie and karen just for fun)

felt a little tight, and this was my new longest distance since starting up again, so no strides...

no biggie shortie...

easy 4 mi. today.  i feel good (but a little tired still from yesterday), and i finally fell a little (just a little) like a runner again...

woof...

in the eternal struggle between kick-ass and ass-kick, today was a little of each...

major strength workout shoveling for 2 hours, followed by major running workout, followed by a little more shoveling.

4 mi.
1 mi. @ 7:00
1 mi. @ 6:00
.5 mi. @ 7:00
.5 mi. @ 6:00
1 mi. @ 7:00

followed by 6 strides...

good workout, but it rocked me.  after some stretching, dinner, and a hot shower, i feel good though.

long run...

4.4 mi. @ just under 7:00 pace...

ok, but i was not hydrated and did not really have much energy.  still, it's hard to complain about my longest run since starting back up...

sun. - off.

total for the week: 16.4 mi.!

nanoworkout...

3 mi.

1.5 @ 7:00
.5 @ 6:30
.5 @ 6:00
.5 @ 6:50

it felt good, but the jump from 6:30 to 6:00 was noticeable...  oh well... i guess that just means it's on again...

tomorrow: long run (4 mi.-ish) over to track meet at st. olaf and back.  should be good.

yesterday (again)...

3 mi. (7:00-ish, 7:00-ish, 6:45)

felt good.  first time running 3 days in a row for a while, and i have already surpassed last week's total mileage!

today: off.

first good thing in a while

monday i went 7.5 in about 7:35 pace. it was a little sporadic pace-wise, and i was definitely running faster towards the end since i felt good. all in all, it was just nice to feel good for a decently long run. i followed that with a great lifting session on tuesday morning, but no running, and a lame day totally off today.

yesterday...

3 mi. (1 mi. @ 7:00-ish, 1 mi. @ 6:45, .5 mi. @ 6:30, .5 mi. @ 6:15)

felt great!

Marathon Training

So we signed up for the Green Bay Marathon on May 15. I am training with my coworker Julie and our goal is to run around 4:00. So far, so good. We are using a program that includes two workouts a week (one interval-ish, one threshold-ish) and a long run. The other days are XT or run easy. I have been going to a bootcamp class at my gym on the days I don't run or rest.

We're up to a 12 mile long run, but we go back down to 10 this week.

it's been a while...

m: 2 mi. @ 7:00-ish, 6 strides
t: 2 mi. @ 7:00-ish, 6 strides
w: off
th: 2 mi. @ 7:00-ish, 6 strides
f: off
sa: 2 mi. @ 7:00-6:45-6:30
su: off

8 mi. total for the week

m: 3 mi. (7:00/6:50/6:45), 6 strides

update

i don't even remember what i did last week, but i think that i ran 3 or 4 times.
so far this week:
Monday: no run.
Tuesday: 4ish miles
Wednesday: 5ish miles
Thursday: 4.5 miles with the team
today i'll probably take off because my legs felt ridiculously tired yesterday for how little running i had been doing. my goal is to get in at least something on saturday before i leave for the meet and something on sunday morning that is a little longer - maybe 7.