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Category Archives: 3

Let the taper begin…slow 3

Comments: Tapering…Oy!…Who would have thought that running slow was so painful? Well, I’d rather do that than not run at all, but…it will be all better in less than two weeks.

I did not work out at all yesterday. Instead we took our youngest to the County Fair. Yes *sigh* I had bad not so healthy food, but we walked ALOT. ūüėČ

To see the smile on her face as we are both stuffing cotton candy in our mouths and comparing who has stickier hands, is worth the extra 1/2 pound of fat I might have gained!

Time: 10am

Weather: 55, sunny

Clothes: Marathon Shirt, NB Shorts

Shoes:Saucone ProGrid Guide ( 53.43 miles)

Distance: 3

Run Time: 30:48

Split: 10:16

Course:To Goodale Park and back.

 
1 Comment

Posted by on October 7, 2008 in 3, Blogroll, Running, Taper

 

3 Tempo-oh!

Comments: 1/4 mile easy, 1/4 mile fast, 1/4 easy, 1/4 fast, and so on, doing that for a total of 3 miles. My body seem to amaze me still. What a great tempo workout! I’ll let the numbers speak for themselves:

Mile 1= 9:11      Mile 2= 9:19      Mile 3 = 9:13

Just think about this: I ran the virtual 1 mile race on Sept 3rd in 9:09, and here, a month later I am close to running that pace for 3 miles! Yeah, I do agree, the cooler weather has a lot to do with it. I am enjoying my speedyness though.

>>>18 days to go until the Columbus Marathon & 1/2 Marathon<<<

Time: 10am

Weather: 62, sunny

Clothes: 2007 C-bus marathon shirt – long sleeve <—finally fit into it!, Adidas shorts

Shoes: Saucony ProGrid Guide (36.43 miles)

Distance: 3 miles

Run Time: 27:43

Split: 9:15

Course: Under 670 (1.5 miles out & back)

 
1 Comment

Posted by on October 1, 2008 in 3, Running, Tempo

 

Stiff and easy 3

Comments: The legs felt stiff from the 14 miler on Saturday so I took it nice and easy.

Time: 10:00am

Weather: 72 sunny, nice

Clothes: Old MiT Shirt, Pearl Izuma Shorts

Shoes: Saucony ProGrid Guide (14 miles)

Distance: 3 miles

Time: 32:07

Split: 10:43

Course: Under 670 (1.5 miles out & back)

 
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Posted by on September 22, 2008 in 3, Running

 

Good 3 mile fartlek run

Comments: 1/4 mile easy, 1/4 mile fast, 1/4 easy, 1/4 fast, and so on, doing that for a total of 3 miles.

Unlike last week, I think I managed to slow down during the recovery time (or so I tell myself). For that my body felt heavy and bloated I ran pretty good.

Mile 1: 9:30    Mile 2: 9:39    Mile 3: 9:48

Going to buy new running shoes for my tootsies today! They are so excited, I can hardly keep them in my shoes! 

Time: 10 am

Weather: 60ish, sunny…nice!

Clothes:¬†Blue shirt (bought it sometime last year, and it didn’t fit, but now it does…woot),¬†Pearl Izuma¬†shorts

Shoes: Saucony ProGrid ( 363.9 miles)

Distance: 3

Time: 28:58

Split: 9:39

Course: Under 670 (1.5 miles out & back)

 
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Posted by on September 17, 2008 in 3, Fartlek, Running

 

Great 3 mile fartlek run

Comments: I want to be able to increase my speed just a tad bit. My overall goal for next year’s Columbus Distance Classic (1/2 marathon) is to be able to run a 9:30 minute mile all the way through! I am not sure if that is possible, but I am going to try.

I worked on my training plan for when I am done with the Columbus 1/2 marathon in October. That will give me just over 6 months (May 2nd ’09) to work on my speed and overall endurance. I have adopted Hal Higdon’s intermediate 1/2 marathon training guide and basically will follow that one, repeating it almost twice after the C-bus 1/2 leading up to the CDC. Included in that training program are tempo runs every other week.

Today I learned to be grateful that they are only every other week! I did my own version of a tempo run this morning: 1/4 mile easy, 1/4 mile fast, 1/4 easy, 1/4 fast, and so on, doing that for a total of 3 miles.

The last 2 fast 1/4 miles were a challenge, but I stuck it out thinking about the Rolos (chocolate caramel candy) that a co-worker had on her desk. If I made it all the way I promised myself 2 of them (I am not going to mention I had 2 pre workout!).

Mile 1: 9:19    Mile 2: 9:35    Mile 3: 9:36

I am very excited about the time, but I really need to learn to not push myself when running the easy part in a tempo run.

Time: 10 am

Weather: 62, sunny…nice!

Clothes: MiT shirt, Adidas shorts

Shoes: Saucony ProGrid ( 343.9 miles) <– I REALLY need to get on the ball and buy new shoes *sigh*

Distance: 3

Time: 28:30 = fastest in over 3 years!

Split: 9:30

Course: Under 670 (1.5 miles out & back)

 
1 Comment

Posted by on September 10, 2008 in 3, Fartlek, Running

 

Easy 3

Comments: Light drizzle outside, a bit chilly at first. Hurray, is summer finally over? Second fastest 3 miler in the last year and a half! I didn’t push it either, I’ll be doing that tomorrow.

I was going to run yesterday, but uhm, I forgot to put my running shoes in my gym bag. Doh! There is a first for everything, right? Today I packed an additional pair of shoes to rest in my locker, just in case I might need them.

Did two sets of Bench Tricep dips in the gym (I really need to get two benches for the home ‘gym’!)

Time: 10am

Weather: 62, overcast, drizzle

Clothes: Old MiT Shirt, Adidas Shorts

Shoes: Saucony ProGrid (340.9 miles)

Distance: 3

Time: 30:32

Split: 10:11

Course: Under 670 (1.5 m out & back)

 
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Posted by on September 9, 2008 in 3, Running

 

3 @ work (10:23)

Comments: Easy paced (amazing how that pace used to make me huff and puff lol), nice run. I tried not to push it and had to slow myself down several times. It was humid out, but at least the sun wasn’t beating down on me.

Time: 10:00am

Weather: 72, overcast, humidity 68%

Clothes: Old MiT shirt, Adidas Shorts

Shoes: Saucony ProGrid (324.8 miles)

Distance: 3

Time: 31:09

Split: 10:23

Course: Through North Banks Park, under I-670 and back (1.50 out and back).

 
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Posted by on September 5, 2008 in 3, Running