Month: February 2015

Weekly Recap #6

weeklyrecap
*February 9-15, 2015

Monday:

  • PLAN- 3 miles @easy, conversational pace with 5 strides at the end of the run plus 30 minutes of cross training
  • ACTUAL- 3 miles @10:55

Great workout with 3 miles followed by 5 strides at the end for total 3.44 miles @average pace of 10:41.  Then 30 minutes on the bike.

Tuesday:

  • PLAN-5 miles @easy, conversational pace with 6 X 2 minutes fartleks with 2 minutes recovery
  • ACTUAL-2.5 miles@10:55, 6 fartleks, 2.5 miles @various paces

Another great workout today.  2.5 miles @10:55.  3 x 2 minutes fartleks @8:32 but that pace was still hard to keep up so I did 2 more @8:39.  The last fartlek I was determined to do @8:32 but only managed 1 minute and 30 seconds.  I walked the last 30 seconds.  I did not want to run the last 2.5 miles but after going back and forth with my coach, she actually convinced me to complete my run.  I set a timer for 2 minutes followed by 1 minute and then alternated with paces of 11:44, 11:18, and 10:55.  Finally finished 6.92 miles @average pace of 11:25.  Below is the text conversation I had with my coach.

Coach1

Coach2

Wednesday:

  • PLAN- Rest day
  • ACTUAL- Rest day

Thursday:

  • PLAN- 1/2 mile warm up, 1/2 mile @10:30, 1/2 mile @10:00, 1/2 mile cool down.  
  • ACTUAL- 2 miles done @various paces

Loved this workout!  1/2 mile @10:55, 1/2 mile @10:32, 1/2 mile @9:52, 1/2 mile @10:55.  Total 2 miles @average 10:45.

Friday:

  • PLAN- Rest day
  • ACTUAL- Rest day

Saturday:

  • PLAN- 8 miles @11:30  +/- 10-15 seconds with 8 strides at the end of the run
  • ACTUAL- Did not run.

Sunday:

  • PLAN- Rest day
  • ACTUAL- Ran 8 miles.

I did not run on Saturday but instead did so on Sunday.  I slept in till 8:30 yesterday and it felt really good.  I then got really lazy and came up with every excuse not to make it to the gym. Obviously I was not proud of my decision but I was not motivated.

gotothegym

Fast forward a few hours later and I met a friend to watch “50 Shades of Grey”.  I did like the movie and am not sure why people are complaining about it.

So today I made my way to the gym.  I watched a few episodes of “Parenthood”.  Man, that show is really good.  Total is 8 miles @average pace 12:14.  Definitely slower than I wanted to but I know that soon I will see progress (faster times).  I guess I must have been so glad to step off the treadmill that I forgot to do the strides.

*Runs on treadmill are done on 1% incline.

Thoughts:

  • I am tired of this cold weather.  I know I shouldn’t complain about it because at least we are not getting storm after storm like the east coast.
  • I know once summer is here and it is really hot I will be complaining about the weather too.
  • No school tomorrow.  Time to relax.  I also have an appointment for a 6 months follow-up mammogram/ultrasound.  Hopefully I’ll get good news.
  • I have two cross training workouts (Monday and Thursday).  Have I mentioned how much I dislike the elliptical?

Elliptical or treadmill?

Weekly Recap #5

weeklyrecap
*February 2-8, 2015

Monday:

  • PLAN- 3 miles @easy, conversational pace plus 30 minutes of cross training
  • ACTUAL- Did not run.

Another snow day for us.  No way could I leave my house.

My view on Sunday night.

nightsnowday

Monday morning.

hotchocolateday

Perfect day to build a snowman.

buildsnowman

Tuesday:

  • PLAN-5 miles @easy, conversational pace with 6 X 1 minute fartlek with 2 minutes recovery
  • ACTUAL- Did not run.

I was all set and ready to run at the gym.  However, throughout the day I was not feeling good. I was really tired and had a headache that just would not go away.

Wednesday:

  • PLAN- Rest day
  • ACTUAL- Rest day

Thursday:

  • PLAN- 5 miles at easy, conversational pace with 5 X 1 minute fartlek with 1 minute recovery, 10 minutes of core work
  • ACTUAL- 2.5 miles @10:55 pace and 2.5 miles with various pace of 10:55, 11:18, and 11:44

Felt tired the last 2.5 miles so I took a few breaks.  Fartleks @7:59 felt hard but yet manageable. It made a big difference between 2 minutes and 1 minute recovery.  I think I could have handled doing one more.

Yeah, gotta work on core work.  One minute planks are hard for me.  Baby steps for me.

Friday:

  • PLAN- Swim class
  • ACTUAL- Did not swim.

There was a confusion at the gym so I was not able to take my swimming class.

Saturday:

  • PLAN- 7 miles @11:30  +/- 10-15 seconds with 8 strides at the end of the run
  • ACTUAL- 7.56 @11:50 average pace

A beautiful day for a run.  Ran nice and slow along the lakefront.  Walked a lot since the weather was really nice and I was thinking about my week in school.

Splits are:
1-11:02
2-11:56
3-11:54
4-11:52
5-13:04
6-13:15
7-12:13

chicagorunning

sledding

lakefrontwithice

Sunday:

  • PLAN- Rest day
  • ACTUAL- Rest day

It is a rest day for me but I also go to a local restaurant where I eat breakfast and grade papers.  Last week I was there for breakfast and lunch.

breakfastpindos

*Runs on treadmill are done on 1% incline.

Thoughts:

  • I am loving fartleks and strides.  And I love even more that they will help me get faster.
  • It is almost that time to look into new running shoes.  Currently I run in the Saucony Ride 7 but am looking at the Brooks Ghost 7 and Brooks Launch 2.  I’ve always been a fan of Brooks shoes but had to switch to other brands because I wanted to run in something new and different.  Well, back to Brooks it is and I cannot decide between the two.

brooks7

launch2

  • I am going through race withdrawal.  My next one isn’t till March but I want to run one this month.
  • I know many people don’t normally drink water when running anything less than 5 or 6 miles. I do.  I cannot drink too much water throughout the day at school so I find myself drinking in the evening.  Yes, even for that 3 mile run.  🙂
  • Not running related but I see so many selfies of people sticking out their tongue.  My question is “Why?”  I just don’t understand it.  I know what a tongue looks like and I really do not want to see yours.

Which shoes do you currently run in now?  Help me decide, Ghost 7 or Launch 2?

Weekly Recap #4

weeklyrecap
*January 26-31, 2015

Monday:

  • PLAN- 3 miles @easy, conversational pace plus 30 minutes of cross training
  • ACTUAL- 3 miles @10:56 average pace and 30 minutes on bike

My first workout with my new coach.  Almost did not go to the gym but glad I did.  Great run on the treadmill and 30 minutes on the bike wasn’t too bad.  Time went by quickly.

Tuesday:

  • PLAN-4 miles @easy, conversational pace with 6 X 1 minute fartlek with 2 minutes recovery
  • ACTUAL- 2 miles @10:55 and 2 miles @11:18

Ran 2 miles @10:55.  Pace felt OK.  Fartleks were done @7:59 and felt hard but at the same time manageable.  I am in awe of people that run races at that pace.  One minute was long enough for me. I took it slow the last two miles and ran them @11:18.  I was tired.  Great workout!  Definitely want to do this one again.

Wednesday:

  • PLAN- Rest day
  • ACTUAL- Rest day

Thursday:

  • PLAN- 3 miles at easy, conversational pace
  • ACTUAL- 3 miles @11:22 average pace

For some reason 3 miles was tough today.  Started at 10:55, then 11:18 and then back again to 10:55.

Friday:

  • PLAN- Rest day
  • ACTUAL- Rest day

Saturday:

  • PLAN- 6 miles @11:30  +/- 10 seconds with 6 strides at the end of the run
  • ACTUAL- 6.38 @11:21 average pace

runningsaturday

A little cold but still great day for a run.  Splits are:
1-11:39
2-11:22
3-11:44
4-11:25
5-11:08
6-11:30

Sunday:

  • PLAN- Rest day
  • ACTUAL- Rest day

hellofebruary

*Runs on treadmill are done on 1% incline.

Thoughts:

  • What a disappointment about Rita Jeptoo.
  • I definitely enjoyed my workouts this week.  Next week will be similar with my long run being 7 miles.
  • I want these shoes.  So cute.

jazzlowpro