Tuesday Oct 31 |
 | running (treadmill) 28:00 [2] | |
| shoes: Pegasus 3 wide |
| Back feels better afterward, IT band feels worse. |
Sunday Oct 29 |
| running warm up/down (roads) 5:00 [2] | |
| shoes: Asics 2100 - 2 |
| |
| running race (roads) 1:27:55 [4] | |
| shoes: Asics 2100 - 2 |
| Right leg did get tight this time, but not to the point of really slowing me down. I didn't feel 'zippy' today, but I settled into a steady pace. Slowed in the middle bit, then felt better in the last third. Rather surprisingly managed a PB by 20 seconds - which I was sure at mile 9 was impossible! The downhill late in the course was VERY nice.
Splits 6:31, 6:44, 6:42, 6:47, 6:52, 6:39, 6:51, 6:34, 6:50, 13:29 (which was probably about 6:55, 6:34), 6:33, 6:39, :37.
I think I would have been stronger in the middle if I had started a bit slower. 5th woman overall. |
| |
| C • Oooh... 4 |
Friday Oct 27 |
| running (treadmill) 25:00 [3] | |
| slept:8.0 shoes: Pegasus 3 wide |
| 9am. Felt much better than I would have last night, and got to go to sleep at a reasonable hour.
Did do 20 minutes of stretching last night, and got enough sleep, though it was interrupted...
Did 2 x 400m (94) and 2 x 200 (45). Felt VERY easy, and nothing hurt. Guess the rest pays off. |
| |
| C • Good Luck! 1 |
Thursday Oct 26 |
| Note | |
| slept:7.5 (rest day) |
| Unscheduled rest day. Was going to do an evening run, but I feel exhausted and have a horrible headache. So I am going to do some stretching and go to sleep really early. |
Wednesday Oct 25 |
| Note | |
| slept:8.0 (rest day) |
| Scheduled rest day. Lots of work though. |
Tuesday Oct 24 |
| running intervals (treadmill) 10:00 [4] | |
| shoes: Pegasus 3 wide |
| Morning. Felt okay, though not as easy as I'd have liked. 6 x 400m with a bit over 100m recovery. At 94 pace. |
| running warm up/down (treadmill) 23:00 [3] | |
| shoes: Pegasus 3 wide |
| |
Monday Oct 23 |
| running (roads) 40:00 [2] | |
| (injured) shoes: Asics 2100 - 2 |
| 5:30am. Not raining, just dark. Right leg (quad and knee today) still not great. |
Sunday Oct 22 |
| running long (trails and roads) 1:22:00 [3] | |
| shoes: Trail Pegasus 2 |
| Generally feeling good - though my right leg and knee still went through a tight spell. I'm going to try to stretch well this week, massage some, and hope that the rest makes for a pain free race on Sunday. |
| |
| C • race 3 |
Saturday Oct 21 |
| running tempo (treadmill) 33:00 [4] | |
| shoes: Pegasus 3 wide |
| Felt okay on the 'flat' and very hard on the hills (up to 5%). Had to slow down more than I would have liked. But felt good even at 6:39 pace on the flats. |
| running warm up/down (treadmill) 20:00 [3] | |
| |
| 8:15pm. Only an hour after supper, which amazingly didn't bother me at all! I can get up to pace really quickly at this time of the evening, but I tire faster. |
Friday Oct 20 |
| running (roads) 43:00 [2] | |
| shoes: Asics 2100 - 2 |
| 5:30am. Nice to get a run finally. Life is busy. |
Tuesday Oct 17 |
| running intervals (treadmill) 38:00 [5] | |
| shoes: Pegasus 3 wide |
| 2 x .75 (.25), 6 x .15 (.10), 2 x .75 (.25)
all at 6:00/mile pace. First 2 felt fast, then 200s felt easy, and last two felt okay - focused on turnover and cadence. |
| running warm up/down (treadmill) 25:00 [2] | |
| shoes: Pegasus 3 wide |
| 10 am. Feeling okay. Grey and miserable outside. But daytime TV is appalling!!! |
Sunday Oct 15 |
| running tempo (trails) 42:00 [4] | |
| shoes: Trail Pegasus 2 |
| Felt very smooth. Was aiming for about 7 min pace or just below - not sure what pace it actually was ... but it felt like a reasonable pace to be racing a half marathon ... |
| running long (trails and roads) 1:28:00 [3] | |
| weight:122lbs shoes: Trail Pegasus 2 |
| Beautiful morning. Mid 40s when I started, mid 50s when I finished. I love Autumn.
The imbedded tempo section felt heaps easier than the last time I did this workout. Not sure if I was just well rested, or if I was going slower, or if I am just more fit. Nice to think maybe the latter!
Weight is finally at or near my preferred racing weight. It would take lots more training to achieve that guant marathoner look - though my husband is having a good go at it at the moment ... |
Saturday Oct 14 |
| running (roads and trails) 44:00 [3] | |
| shoes: Asics 2100 - 2 |
| Around the Res a few times. A beautiful fall day. I had been feeling sick in the morning (huge headache), but it seemed to go during the day. And it was too beautiful a day not to run. I felt fine, which pretty much proves that I am not really sick. Could be tension ... beautiful days are good for relieving that. |
Friday Oct 13 |
| running (treadmill) 33:00 [3] | |
| shoes: Pegasus 3 wide |
| 9pm. Wasn't going to, but then felt lazy and decided to run after all. I've been feeling either a) somewhat sick or b) very stressed the past few days - big headaches, sore throat ... so I've rested. Today I seemed to be better ... could just be the weekend! |
Tuesday Oct 10 |
| running warm up/down (roads and track) 32:00 [2] | |
| shoes: Asics 2100 - 2 |
| 14 warm up. 5 in the middle. 13 very slow warm down. |
| running intervals (track) 46:00 [4] | |
| shoes: Asics 2100 - 2 |
| 2 x (400, 1200, 3200). With rest of 100m, 200m ...
Did it in lane 4 (so plus 4 seconds a lap, except for the 400 which was true.)
1:29, 4:58, 13:54, 1:31, 4:59, 13:52. I guess that is very even, but the second set felt much harder.
It seems to be my whole right IT band that is the problem now. Will have to stretch much more!!! |
Sunday Oct 8 |
| running long (trails and roads) 1:35:00 [3] | |
| (injured) shoes: Trail Pegasus 2 |
| Felt okay. Right knee tight, but not awful. Did hurt more afterward. |
Saturday Oct 7 |
| running (treadmill) 48:00 [3] | |
| shoes: Pegasus 3 wide |
| 8:00am. Feeling strong after a couple of days of recovery. Then part way through, as I pushed the pace a little bit, my right leg went tight again.
Topped it off by walking around a corn maze for hours (3) with the family. No map!! It was great, but now my knees are tired. |
| |
| C • Walking with the kids... 1 |
Friday Oct 6 |
| |
| Event: 2006 North American Championships (Golden Leaf Orienteering Fest)
|
Wednesday Oct 4 |
| running (roads) 42:00 [2] | |
| shoes: Asics 2100 - 2 |
| 5:30am. Lots of runners out this morning for some reason. Maybe the 5:30 thing is catching on! |
| |
| C • Catching on? 2 |
Monday Oct 2 |
| running (roads) 43:00 [2] | |
| shoes: Pegasus 2 |
| Still very sore - quads, calves and shins. But it was nice to have an early am run and chat! |