Training Log Archive: mariaamaya

Nice easy run. Felt good, slept well, especially after having to be up at 3:45 am on Monday.

Nice, very easy run of 45 min. 4 flat strides at the end. Didn't feel warmed up until about 40 min into the run and then after the strides felt great.

I found a group to run with for today's run! Yay! Otherwise, who knows how I would have gotten this run done.

They were running the 17 bridges of Manhattan for a total of 32 miles. I really wanted to do that but I specifically remember being told that this was to be an easy week.

As I went along, I actually felt like I wasn't sure I would have been able to do the full 32... what's up with that? I can always just do whatever. That was a bit frustrating.

So, I just did what I was told. It felt really good to have done and I felt strong for as long as I was out there but I have a lot of work to do on my long runs!

What a difference! (New shoes don't hurt either! I feel like I'm floating. Not liking the Asics Trail Runners one bit!!! had to go back to my same ole Asics 21 series.)

So, I had put this run on for Thursday and the 30 min run for Friday, the night before my long run. However, when I got on the treadmill on Thursday night, I was exhausted. I thought, "let's see how this goes", so I decided to see how the first 10 min went and go from there. If it felt good, I would do the 1 hr alternating mile run.

Guess what? It didn't feel good, at all. I was just so tired, so I ran the half hour and was done, figuring I would do the longer run the next day.

This run felt great today! It was so worth waiting until the next day. I felt good, but the paces were just enough, just hard and just easy enough. Definitely a push but not too hard.

1st mile - 9:13 m/mile
2nd mile - 8:13 m/mile
3rd mile - 9:13 m/mile
4th mile - 8:13 m/mile
5th mile - 9:13 m/mile
6th mile - 8:13 m/mile
7th mile - 9:13 m/mile

Really tired. I didn't eat very well today, maybe that's it, maybe it was the crossfit on Wednesday night.

I'm supposed to do the 1 hr alternating mile run but I'm just not feeling it. I think I'll wait until tomorrow, maybe I'll feel better or at least have more energy.

Easy hilly run, went a little easier today. Felt good, like a good push but not hard.

Strength: Max Pull-ups
L pull ups - Dead Lift - Kipping - Jumping

Met-Con: Track Sprints
17 - 12 - 7

L Pull Ups - 0 reps
17 sprints - 2:06 min
Dead Lift - 5 reps
12 sprints - 1:25 min
Kipping - 36 reps
7 sprints - :46 sec
Jumping - 44 reps

Total Time: 4:17

Fairly easy workout but hard enough to feel like a great workout, especially since I haven't done crossfit in so long!

0 - 5 min (6.2 mph flat) warm up (5 min)

5 - 6 min @ 6% incline (1 min)
6 - 12 min (6.2 mph flat) (6 min)

12 - 13 min @ 6% incline (1 min)
13 - 17 min (6.2 mph flat) (4 min)

17 - 18 min @ 6% incline (1 min)
18 - 23 min (6.2 mph flat) (5 min)

23 - 24 min @ 6% incline (1 min)
24 - 29 min (6.2 mph flat) (5 min)

29 - 30 min @ 6% incline (1 min)
30 - 35 min (6.2 mph flat) (5 min)

35 - 36 min @ 6% incline (1 min)
36 - 41 min (6.2 mph flat) (5 min)

41 - 42 min @ 6% incline (1 min)
42 - 47 min (6.2 mph flat) (5 min)

47 - 48 min @ 6% incline (1 min)
48 - 53 min (6.2 mph flat) (5 min)

53 - 53:30 @ up to 12% incline - treadmill got a mind of its own!

- had to start all over -

0 - 5 min (6.2 mph flat) (5 min)
5 - 6 min @ 6% incline (1 min)

6 - 10 min (6.2 mph - 6.8 mph flat) (4 min)

Became a little easier after the first 20 min or so but not too easy and not too hard. Good run!

So I'm exhausted and decided that since the movers are arriving early and will probably be at the house all day, I need to run now or never.

Very tired but slow and steady.

I fly home tomorrow, not sure how I'm going to do my 2 hr run. Maybe Monday...?

One and a half hours of snow shoveling. It was tough! I was drenched in sweat and it was very exhausting.

Okay, so either I'm getting old or I've had quite a few workouts this week. I feel like I used to be able to do more and still be able to run... but maybe not. I guess I really haven't sat still this week, it's been tough with all the moving and I guess it's not like I've been running these distances regularly.

I started the 2 min interval and realized very quickly that I couldn't hang onto 2 min, so I figured I would just do 1 min X 8 intervals. Then I started feeling guilty and decided to do 16 intervals since I was doing half the distance. I did it but needed a little longer break after each interval.

So, this is what I did:

0 - 15 min warm up

1) 15 - 16 min @ 8.5 mph (7:03 m/mile) 1 min
16 - 17 min @ 6.0 mph (10:00 m/mile) 1 min

2) 17 - 18 min @ 8.5 mph (7:03 m/ mile) 1 min
18 - 19 min @ 6.0 mph (10:00 m/mile) 1 min

3) 19 - 20 min @ 8.5 mph (7:03 m/mile) 1 min
20 - 21 min @ 6.0 mph (10:00 m/mile) 1 min

4) 21 - 22 min @ 8.5 mph (7:03 m/mile) 1 min
22 - 23 min @ 6.0 mph (10:00 m/mile) 1 min

5) 23 - 24 min @ 8.5 mph (7:03 m/mile) 1 min
24 - 25 min @ 6.0 mph (10:00 m/mile) 1 min

6) 25 - 26 min @ 8.5 mph (7:03 m/mile) 1 min
26 - 27 min @ 6.0 mph (10:00 m/mile) 1 min

7) 27 - 28 min @ 8.5 mph (7:03 m/mile) 1 min
28 - 29 min @ 6.0 mph (10:00 m/mile) 1 min

8) 29 - 30 min @ 8.5 mph (7:03 m/mile) 1 min
30 - 31 min @ 6.0 mph (10:00 m/mile) 1 min

- I started the 2 min breaks here, as opposed to just 1 min -

9) 31 - 32 min @ 8.5 mph (7:03 m/mile) 1 min
32 - 34 min @ 6.0 mph (10:00 m/mile) 2 min

10) 34 - 35 min @ 8.5 mph (7:03 m/mile) 1 min
35 - 37 min @ 6.0 mph (10:00 m/mile) 2 min

11) 37 - 38 min @ 8.5 mph (7:03 m/mile) 1 min
38 - 40 min @ 6.0 mph (10:00 m/mile) 2 min

- I started 3 min breaks here -

12) 40 - 41 min @ 8.5 mph (7:03 m/mile) 1 min
41 - 44 min @ 6.0 mph (10:00 m/mile) 3 min

13) 44 - 45 min @ 8.5 mph (7:03 m/mile) 1 min
45 - 48 min @ 6.0 mph (10:00 m/mile) 3 min

14) 48 - 49 min @ 8.5 mph (7:03 m/mile) 1 min
49 - 52 min @ 6.0 mph (10:00 m/mile) 3 min

15) 52 - 53 min @ 8.5 mph (7:03 m/mile) 1 min
53 - 56 min @ 6.0 mph (10:00 m/mile) 3 min

56 - 60 min @ 6.0 mph (10:00 m/mile) 4 min cool down

Tough run and I'm sore all over, especially after all that shoveling!

1 mile slow tough walk with my dog in the hard, crusty, sharp ice that looks like snow. She had so much energy this morning, my husband wanted to put her on the treadmill but I knew I could just take her out for a little walk.

1 hr of snow shoveling, great workout. Sweating immediately! No, it was not minus 15 degrees, it was 30 or so, but it was a good workout nevertheless.

Good run, maybe I didn't slow down enough on the hills, I tried though but it just felt hard, I'm sure the hour long snow shoveling my husband and I did for the neighbor didn't help.

Good hill run though!

I feel like my dog, I had way too much energy!

After my 45 min run, I just decided to keep walking, I did hills at 4.2 mph and did the same hill program that I did running.

It doesn't hurt that I've gained weight so I am motivated to do a little extra and keep moving.

Great run!

10 min warm up @ 6.2 mph

15 min @ 9:13 m/mile on a 3% incline (didn't have 9:10 so I went easier then I felt guilty I was cheating, so I made up for it in the second half of the 30 min leg)

15 min @ 9:05 m/mile on a 3% incline

30 min @ 8:00 m/mile flat (was supposed to do 8:10 but feeling guilty for being such a slob).

10 min cold down, started at 6.2 mph & increased .1mph every minute until a sprint at the end.

The incline portion was definitely harder but not too hard, just hard enough that I wondered if it would ever end. The second half of the run was easier but only for the first 10 min, then I was read to be done!

Wow, I'm ready for sleep! Then I went for a 20 min walk in the snow with my dog, since we've never had 10 inches of snow, it was awesome. We ran a little too and now I'm paying for it. I'm exhausted!!! Good challenging run.

Easy run, lots of energy, but I made sure I kept it at 6.2 mph, my usual slow pace and I just went an extra 5 min. 4 strides were good.

Wow! It's great to be home. It was cold, but luckily it started snowing which made for a much more enjoyable run.

I didn't know my Garmin did this, but I also didn't know I had to turn this feature on! :) here are my splits:

Mile 1 - 10.06 \
--------Slight downhill
Mile 2 - 9.56. /


Mile 3 - 9.48. \
Mile 4 - 9.46. \
Mile 5 - 9.37. \
Mile 6 - 9.43. \
--------Pretty flat
Mile 7 - 10.10. /
Mile 8 - 10.14. /
Mile 9 - 9.59. /
Mile 10 - 10.01/

Mile 11 - 11.23 \
---------Steep uphill
Mile 12 - 12.00 /

Mile 13 - 9.52. \
---------Pretty flat
Mile 14 - 10.18 /

Great run! Started slow so I could make sure I could maintain the same pace throughout. I looked at my watch a couple of times but never at the pace, only at the time elapsed. Nice no pressure run.

That was a very interesting run.

What I found pleasant about it was that while I was doing hills, the schedule said to do the hills so they were still "Easy", which was great. It allowed to push more than usual, while still knowing it wasn't a "hard" run.

I ended up just choosing the manual program and then just increasing and decreasing the incline. I got up to 7% and down to -2%, but I didn't do much downhill. I tried to simulate outdoors.

I think what I liked the best was knowing that this was supposed to be an easy run and it was only 45 min and it was up to me to decide how much to do on the incline, while keeping it "easy".

I liked this run, and I probably did more than had I just done a 45 min Easy run! :)

0 - 15 min warm up
15 - 20 min 3 X strides (got up to 11.2 mph, I'm happy again - but I ate today! :)

20 - 23 min (10:00 min/mile [6.0 mph] @ 8.0% incline) Are you trying to kill me? How was I supposed to hold that for 30 min???? :) LOL!!!

- so I held the 8.0% incline for the next 30 min, but at varying speeds, I increased every minute by .2 mph -

23 - 24 min (3.8 mph @ 8.0% incline)
24 - 25 min (4.0 mph)
25 - 26 min (4.2 mph)
26 - 27 min (4.4 mph)
27 - 28 min (4.6 mph)
28 - 29 min (4.8 mph)
29 - 30 min (5.0 mph)

- Here I switched it to every 2 min -

30 - 32 min (5.2 mph)
32 - 34 min (5.3 mph)
34 - 36 min (5.4 mph)
36 - 38 min (5.5 mph)

- Here I dropped back down to fast walking and started increasing again every minute by .2 mph -

38 - 39 min (4.0 mph)
39 - 40 min (4.2 mph)
40 - 41 min (4.4 mph)
41 - 42 min (4.6 mph)
42 - 43 min (4.8 mph)
43 - 44 min (5.0 mph)
44 - 45 min (5.2 mph)
45 - 46 min (5.4 mph)
46 - 47 min (5.6 mph)
47 - 48 min (5.8 mph)
48 - 49 min (6.0 mph)
49 - 50 min (6.2 mph)

50 - 65 min (6.2 mph FLAT) at about 60 min or so I got a tremendous 2nd wind, I could have flown, it felt like I was going downhill, just out of the blue!!

The way I whittled it down made it a tough run but not impossible the way I was feeling with what you had me doing. :)

Started really sluggish and seriously lacking energy. The feeling never went away, ugh.

The only reason I can see behind that was that I had to get up at 3:30am this morning and I returned at around 9:30am to take a nap which ended being about an hour and a half. Then I got up and finally went for my run around 2pm. However I had a Luna bar at 4am, then again right before my run, so I think I really needed more calories. Go figure.

The treadmill I'm using at this hotel doesn't go past 60 min, which sucked but was an easy excuse to make the intervals shorter.

This was all I was able to do:

0 - 5 min warm up
5-10 min: 4 strides, only got up to 10.0 mph, first time I've been that slow
10 - 25 min: 8 min/mile pace
25 - 27 min: 6.2 mph rest
27 - 42 min: 8 min/mile pace
42 - 44 min: 6.2 mph
44 - 55 min: 8 min/mile pace
55 - 60 min: 6.2-6.4 mph recovery

So I went in for a deep tissue massage yesterday afternoon. The guy worked on the area I was having the pain. He also stretched me out really well. What a surprise this morning when I felt absolutely no pain. I hopped out of bed and didn't realize I felt so much better until I was walking around a bit.

I walked for a couple of minutes then I started running and it felt so much better. No pain at all, a little soreness further down but no actual pain. I was shocked. I rolled my leg out after the run and I feel great!

Okay, pain in the upper left area above my left quad. Well, kind of... below my hip bone about 4 inches and slightly left. Murphy's Law!! It's a mild sharp pain, if that makes any sense. I need to stretch it out, ice and then I'm sure it'll be fine.

So I walked fast uphill. Started at 4.0% incline and got to 7.0%.

Then of course I'm wearing new shoes so I rubbed my left heel raw when my shoe swallowed my sock! Ouch!!

Okay, this was fun but brutal! Lol.

So, within the first 15 min I knew how bad of shape I was in. I was holding a 10:30-11 min and feeling comfortable. I knew I wouldn't be able to push much more than that but I was fine for the moment.

Between miles 3-6 the trail was rough. Lots of jagged rocks and unstable ground which makes for very slow movement. As it warmed up the ice turned to mud then to slippery slopes. As my legs became more and more tired, I realized that since this was 3 loops, and I was already beat, I would be lucky to finish 2.

During the middle of the 2nd loop, I made the decision that since my legs were so exhausted and I hadn't run this distance in so long, it would be foolish of me to try to for another loop out of pride or anything else ridiculous. I figured 2 loops would be fine since they would go ahead and just document what I did.

So, in a nutshell, that's it. It was great to get out, it was an incredibly beautiful day and I had a great time and I have a lot of work to do!! :)

Absolutely sore and exhausted from last night's crossfit!

0 - 15 min warm up (6.2 mph)
15 - 18 min (3 X flat strides)
18 - 20 (6.2 mph)
20 - 64 min (.5 mile @ 7 min/mile X 7 min with 3 min of 4.0 mph walking in between)
64 - 70 min (6.2 mph)
70 - 75 min (6.3 mph)
75 - 78:30 min (6.4 mph)
78:30 - 79 min (6.5 mph)
79 - 80 (increase .1 mph every 10 seconds)

I was definitely pushing hard to hold that half mile and I felt what you were talking about getting tense at the end, I tried to stay relaxed. great run!

Slow easy run with 4 flat strides at 45 min. Good run!

Slow, sluggish run.