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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

 

3 @ work (9:54)

Comments: Wow! what a great run. I have not run this fast in years! The great thing about it was that I wasn’t dead afterward. I am so psyched! lol

Mile 1: 10:01
Mile 2: 10:05
Mile 3: 9:38 Oy!

No iPod, no walking, no side pains. I tried to tell myself during the second mile to just relax that I would try to pick it up during mile three.

Signed up today for the Columbus Marathon (1/2 marathon), which is October 19th. I was a little sad that I wasn’t running the full one this year. But my husband pointed out that I am a much happier running with not that many miles to run every day. And he’s right.

I am running 12 tomorrow and I am really looking forward to the mileage and on Sunday we are going Kayaking as our 8th wedding anniversary get away. I am looking forward to that as well. I hope everyone has a great Labor Day weekend!

Time: 10:00 am

Weather: 75 Sunny, humid, with a little wind

Clothes: Old MiT Shirt, NB Shorts

Shoes: Saucony ProGrid (303.2)

Distance: 3 miles

Time: 29:42

Split: 9:54

Course: Under 670 (1.5 m out & back)

 
2 Comments

Posted by on August 29, 2008 in 3, Running, Strong Run

 

Hills x 4 (3 miles), Push Ups

Comments: I wanted to go to Barnes & Nobles instead, but…

Had an ok run, mentally I was just not into it.

Time: 10:00am

Weather: 72, very sunny

Clothes: MiT Shirt, NB shorts,

Shoes: Saucony ProGrid (222.1 miles)

Distance: 3

Time: 32:59

Split: 11:00

~~~

Week 2 – Day 2: 16 x 13 x 11 x 11 x 16 (67 total)

 
1 Comment

Posted by on July 24, 2008 in 100 Push-Ups, 3, Running

 

Hills x 4 (3 miles) & Push Ups

Comments: It is amazing what difference the temperature makes! I had a very strong run.

Time: 10:00 am

Weather: 65, sunny

Clothes: Sleeveless MiT Shirt, NB shorts

Shoes: Saucony ProGrid (118.2 miles)

Distance: 3

Time: 31:56

Split: 10:38

Course: To W. Fulton, up it four times to S. Front, and back to work.

~~~

Pushups:

Week 1 – Day 2: 4 x 3 x 2 x 2 x 4 (I could done at least one more, but for some reason thought 4 was all I needed to do!) 

 
1 Comment

Posted by on June 19, 2008 in 100 Push-Ups, 3, Hills, Running

 

Hills x 4 (3 miles)

Comments: Good run, my fastest hill time yet. I might have to add another hill to it next week. The medication for the IBS is making me a little skittish, and I feel like my blood pressure is up, but I took it this morning after I got to work and it was 105/61 and my heart rate was 49!!!

I took it again after I got done running (we have a bp machine at work) and it was 96/52 with a heart rate of 91. So all is well there.

I won’t be able to run tomrrow, but I am looking forward to the group run on Saturday, even though I’ll be running my own pace and not in a pack. 🙂

Time: 10:00 am

Weather: 75, sunny

Clothes: Sleeveless MiT Shirt, NB shorts

Shoes: Saucony ProGrid (107.2 miles)

Distance: 3

Time: 33:12

Split: 11:04

Course: To W. Fulton, up it four times to S. Front, and back to work.

 
3 Comments

Posted by on June 12, 2008 in 3, Hills, Running

 

3 @ work (11:06)

Comments: There are days when you have every intention to do well, but your body has other plans. Today was one of those those days. Mile 1 went fine 10:02, but then about the 1.5 mile mark I got some really nice side stiches and ran mile 2 in 11:23. I tried to concentrate on my breathing, but that didn’t help at all, so mile 3 was 11:53. So sad.

I noticed that depending on the time of the month my body performs differently. Just after having my period my runs are strong and I have lots of engery, but the week before my period starts it’s like trying to pull an old mare off the pastures and entering her into the K3ntucky Derby. It’s not a pretty sight.

So, I am content with my run today and I am looking forward to tomorrows group run.

Time: 10 am

Weather: 70, sunny

Clothes: Cotton shirt and NB shorts

Shoes: Saucony ProGrid (78.3 miles)

Distance: 3

Time: 33:18

Split: 11:06

Course: Under 33 and back.

 
1 Comment

Posted by on May 30, 2008 in 3, Pain, Running, Side Pains

 

3 @ work (11:27)

Comments: Vacation was great. With the help of books on CD the 8 hour trip up and back seemed really short.

We rode our quads in the Silver Lake Sand Dunes every day until our daughter and B’s parents joined us on Thursday evening. Friday we took the Blazer out into the dunes and on Saturday we went sight seeing.

Michigan is a very pretty state. I recommend a visit, specially to the Lake Michigan/Ludington area.

I didn’t get any running in, but managed to ride our bicycles on the first Sunday and walked a lot the following Saturday. The only drawback of riding the quads all week was that it was very hard on my knees.

So today’s run was intentionally a slow one. I enjoyed it and it felt good to be back out there, even though it was VERY humid.

Time: 10 am

Weather: Not sure…very humid though

Clothes: Cotton shirt and NB shorts

Shoes: Saucony ProGrid (71.4 miles)

Distance: 3

Time: 34:21

Split: 11:27

Course: Under 33 and back.

 
2 Comments

Posted by on May 27, 2008 in 3, Running