Training Log Archive: mariaamaya

Other: Lower/core strength x2

Well, not really on the schedule, today was an "Other" day. I was so sore!!! Decided that the least I could do was walk, it was that or just take the day off.

Warm Up Walk
.27 miles, 6:00 min

Workout

Started flat at 3.0 mph at 1% incline

Maintained the incline at 1% throughout then increased the speed by .1 mph every 2 min until I reached 4.2 mph at 24 min, which is where I stayed at from 24 min - 51 min. At the end I tried to reach 4.0 miles and I kept increasing the speed but I was just shy of reaching 4 miles in the hour.

@ 51 min up to 4.3 mph
@ 56 min up to 4.4 mph
@ 57 min up to 4.5 mph
@ 58 min up to 4.6 mph
@ 59 min up to 4.7 mph

Finished at 60 min.

Cool Down Walk
5:00 min, 4.22 miles

I really needed to walk this morning, as sore as I am, I need to keep moving all day!

-Restorative
- Beginner 1

Okay, Steve has been using this app., and I really need to start doing yoga, so here we go!

Great workout, love the app!! Downloaded 5 apps, we'll see which works best.

Walked to work this morning, nice walk, I need to do this more often.

Run 1: 3hr rolling long run at an easy, steady effort.

The only part of this workout that I actually followed was the 3hr .... long run at an easy ..... effort.

Okay, there is a reason that people run the paved trails around here. I decided I was tired of the trails and wanted to venture out a bit. I learned the hard way, why maybe I shouldn't have or at least I should have looked at a terrain map.

I mapped out a route that took me to American University, along Massachusetts, the National Cathedral, Embassy Row, down to the Capitol, along the Mall, Arlington Cemetery, IwoJima and home. I've done the Capitol and those parts before numerous times, what I hadn't done was the American Univ., Mass. National Cathedral part and I came to find out why.

So, I started out and at 3 miles started the big hill, a 2.28 mile hill, ouch!!! I started out sore from yesterday's crossfit workout, which was fine, I don't do that all the time so I was okay with it and I will be traveling this coming Saturday so I knew I couldn't do my long run then. I figured whatever, I'll just get out there and go slow and enjoy it. Then I took a wrong turn and I lengthened it from an 18 mile run to a 20 mile run, oops again. The hills were non-stop, they just kept coming and didn't seem to want to go away. In the long run, it looks like I only did 1321 feet of hills but it felt like 13,000 feet! With super sore legs, it felt even worse, I was beat! It says I ran for only 3 hr 50 min but my app stops when I'm stopped so it only calculates "actually running time", therefore all the stop lights are not counted. I was actually out there for 4 hrs 10 min or so. I was exhausted, to say the least and ready to be done. Okay, long run accomplished, let's see if I can walk the rest of the week!!

Splits below:

DISTANCE PACE ELAPSED TIME

1.0 mi 10:41 min/mi 00:10:41
2.0 mi 10:31 min/mi 00:10:30
3.0 mi 11:07 min/mi 00:11:06 (big hill start)

4.0 mi 12:24 min/mi 00:12:23 (rolling hills)
5.0 mi 11:59 min/mi 00:11:57 (rolling hills)
6.0 mi 11:18 min/mi 00:11:16 (rolling hills)
7.0 mi 10:41 min/mi 00:10:41 (rolling hills)
8.0 mi 11:45 min/mi 00:11:44 (rolling hills)
9.0 mi 12:08 min/mi 00:12:08 (rolling hills)
10.0 mi 11:18 min/mi 00:11:17 (rolling hills)
11.0 mi 10:33 min/mi 00:10:33 (rolling hills)
12.0 mi 11:54 min/mi 00:11:53 (rolling hills)
13.0 mi 11:20 min/mi 00:11:19 (rolling hills)

14.0 mi 11:11 min/mi 00:11:11 (flat start by Capitol)
15.0 mi 10:55 min/mi 00:10:54
16.0 mi 10:53 min/mi 00:10:53
17.0 mi 10:35 min/mi 00:10:34
18.0 mi 11:03 min/mi 00:11:03

19.0 mi 11:31 min/mi 00:11:28 (last little uphill to finish)
20.0 mi 12:13 min/mi 00:12:11
20.3 mi 10:32 min/mi 00:03:40

Wow! What a difference sleep and no wine makes! I've noticed if I drink wine it tends to really hurt how I feel the next day in terms of my runs. Beer doesn't do the same thing... lucky me!

Run 2: Flat progression run (aka cut-down workout) on treadmill:
a. Start at 15 seconds per mile slower than Easy Pace and run for 5:00.
b. Starting at 5:00, speed up by 0.1MPH (usually 1 "click") each 2:00.
c. Go until you can't complete 2:00 at the new speed.
d. Slow back down to Easy Pace and run for 10:00 or until you reach 1hr.

Warm Up Walk
.26 miles, 6:00 min

Workout
Did as Rx, at first I thought it would be super easy because I started so dang slow. However, as I went along I quickly realized I may not make it to the 10 min left for the recovery. Had it said to go back to slow run and start again I would have easily done that, instead I pushed really hard to be able to make it all the way to the end as Rx'd. The last three increases were the hardest!

Started at 5.6 mph (10:34 m/m), finished at 7.9 mph (7:35 m/m), - it's really not that fast but it's because I've fallen so far behind. Ouch!

At the end had 9 min of slow, easy at 6.0 mph to complete the hour.

Cool Down Walk
.25 miles, 5:00 min

Decided it was a nice warm day and a great opportunity to walk home from work.

Walk to XF gym
.5 miles, 10 min

Really missing lifting from my routine. I am sick and tired of my arm being an excuse, so I'm done with all this BS! Headed out to the nearest crossfit, did a "free class", substituted anything that will hurt my arm and I'm off and running, holy smokes am I out of shape!

Warm Up
200m run
2 X
5 push ups
10 sit-ups
15 air squats

Workout
9 min AMRAP
15 thrusters
15 sit-ups
10 calorie row

X 3 rounds

Walk from XF gym
.5 miles, 10 min

Walk 5: 30:00 flat fast walking.

Wasn't feeling it today!! I'm lucky I'm even here. Why 45 min as opposed to 30 min, because I wasn't just going to only do 30 min, lol.

Warm up Walk
.26 miles, 6:00 min

Workout
0-12 min, increase speed by .1 mph every 2 min, starting at 2 min at 3.1 mph and ended at 4.2 mph at 12 min. Held 4.2 mph for the remainder, until 45 min.

Forgot to increase incline to 1%, maintained flat.

Not sure what's going on with me! Really not feeling it today... :(

Cool Down Walk
5:00 min, 3.26 mph

Run 3: 45:00 recovery run, followed by 4 x :10 short hill sprints if you have a good hill and your legs aren’t too sore).

Warm Up Walk
7:00 min, .30 miles

0-45 min flat @ 5.8 mph

45-49 min 4 X :10 seconds hill sprints @ 10% @ 6.5 mph

49-55 min flat @ 6.0 mph

Cool Down Walk
5:00 min, 5.59 miles

It was hard to do such short hill sprints at such a steep level, I think I need to stick to doing these outside. Good run, a little tired but felt good.

Run 1: 90:00 easy flat long run.

Went out for my 90 easy run. Felt sluggish, with heavy legs. The day was finally beautiful and 77 degrees... wow, amazing!

Just went out nice and easy, walked for two minutes at the turnaround. Tried to speed up at the end, not hard just comfortable, however I had to stop for too many lights on the return.

Here are my splits:

DISTANCE PACE ELAPSED TIME

1.0 mi 10:11 min/mi 00:10:11 (downhill to start of trail)
2.0 mi 09:57 min/mi 00:09:57 (downhill to start of trail)
3.0 mi 10:37 min/mi 00:10:37
4.0 mi 10:44 min/mi 00:10:43
5.0 mi 11:21 min/mi 00:11:20 (2 min walk)
6.0 mi 10:28 min/mi 00:10:27
7.0 mi 10:14 min/mi 00:10:13
8.0 mi 11:08 min/mi 00:11:08 (uphill from the end of trail)
9.0 mi 10:08 min/mi 00:10:07 (uphill from the end of trail)
9.2 mi 09:33 min/mi 00:02:16

Run 2: Easy week version of a flat cruise interval workout. After the normal 15:00 easy run warmup and a few flat strides, the workout is 4 x 3:00 @ approx 4:50 pace (depending on how your legs feel it might be slower) with a 1 minute recovery consisting of easy running between each. Cool-down with another 15:00 of easy running.

Not sure what I was doing. Not as easy as I thought it would be. Not sure if that was truly hard or I'm just fatigued. I ended up taking 4:50 and doubling it to 9:40 m/m then running at 8:57 m/m pace for the 3 minutes, how any of that makes any sense, I'm really not sure!

Warm Up Walk
.32 miles, 7:00 min

Workout

0-15 min flat at 5.8 mph
15-19 = 4 strides @ 10.0 mph
19-25 min cool down flat at 6.0 mph

25-41 = 4 X 3:00 min @ 6.7 mph (8:57 m/m) break at 6.0 mph for 1 minute

41-45 min up to 6.1 mph
45-50 min up to 6.2 mph
50-55 min up to 6.3 mph
55-58 min up to 6.4 mph
58-58:30 min up to 6.5 mph
58:30-59 min up to 6.6 mph
59-59:30 min up to 6.7 mph
59:30-60 min up to 6.8 mph

Cool Down Walk
6.49 miles, 5:00 min

Walk 5: 30:00 flat casual walking.

3.16 miles, 51:00 min

Started with warm up walk for 6 min:
0-6 min flat up to 3.0 mph

Workout:
Increase speed by .1 mph every 2 min from 6 min to 30 min.

At 30 min hold speed at 4.2 mph until 51 min

Cool Down:
At 51 min drop speed to 3.2 mph for cool down walk.

End at 60:00 min, 3.64 miles.

Not hard, not too easy. Just enough that it was good for where I'm at as far as recovery week, feeling a little bit fatigued!

Run 4: 30:00 very easy jog as your first run after the race.

Warm Up Walk
.32 miles, 7:00 min

Workout
0-10 min start at 5.8 mph flat, nice and easy

@ 10 min 5.8 mph
@ 20 min 5.9 mph
@ 30 min 6.0 mph

@ 32 min 6.1 mph
@ 34 min 6.2 mph
@ 36 min 6.3 mph
@ 38 min 6.4 mph

last two minutes tried to speed it up
@ 38:30 min 6.5 mph
@ 38:45 min 6.6 mph
@ 38:57 min 6.7 mph
@ 39:03 min 6.8 mph
@ 39:09 min 6.9 mph
@ 39:12 min 7.0 mph
@ 39:18 min 7.1 mph
@ 39:22 min 7.2 mph
@ 39:27 min 7.3 mph
@ 39-40 min up to 8.5 mph

Nice run, not hard at all! Super enjoyable, especially knowing that it was supposed to be short.

Cool Down Walk
5:00 min, .25 miles

Event: Badwater Cape Fear 51.4
 

Badwater Cape Fear 51.4 miles

Wow, so much to say. I'll keep it short.

Started with a 11 mile run around the island on flat roads, no wind, comfortable temperatures, I thought this was going to be a great, easy race. I should have known it had the Badwater name for a reason.

Anyway, switched over to 1.4 miles on trail, which ended up being really annoying. It was so short that there was no point in passing anyone but it was a very slow walk run and I had the wrong shoes for a trail run. Regardless, I was really glad to be out of that little trail, although it was quite beautiful!

Now I'm on the first part of a 20 mile two loop course. Up the beach for 10 miles and back for 10 miles. Two loops equals 40 miles, plus the first 12 or so and that makes 51.4 miles.

Up the beach for the first 10 miles was great! Easy, I ran comfortable, again, I kept thinking this is going to be a great race, with a good time. Thank goodness I'm not really trained because I'll still post a good time. The only hard part was trying to jump around the incoming waves, since it was coming up to be high tide. The soft sand didn't help either but it was manageable. People returning didn't look too happy, tried smiling at several and I got discouraged looks, hmm... not sure why.

Well, I arrived at Fort Fisher, the turnaround, grabbed some Coke :) and headed back. I was about to understand the discouraged looks. Okay, this is where the beauty of the kindness of the race fell apart! The wind was horrendous, it was cold but I'd say, "cool" for most people. It was not bad at all, but not warm. However, the temperature was the least of my worries. That wind was the worst, the sand was soft and I felt like I was running while standing still, except on a treadmill at least you get to log miles. I was NOT logging miles, the wind was so ferocious I had to bow my head and just push forward. How was I going to do another loop? Luckily I was determined to do 51 miles, because there was the option to switch to 32 miles at the turnaround.

Finally, around the corner, and now I'm back at the turnaround at 6:11

Okay, let's do this one more time. I'm allowed to push right? Yep, so let's see what I can do.

So, I headed back up the beach to Fort Fisher. I'm feeling good (because of course, the wind is at my back) and I start to try to push the speed. I knew I had to gain as much distance as I could because for one, this was the end, and two, the return was going to be brutal. You can see this push from mile 30-40 my miles start showing somewhere around 10:20 or so, where on my first loop they fluctuate between 10:50-11:00.

Anyway, my legs hurt, I had started doing 38 min run and 2 min walk at 3:40 and every 40 minutes without fail, I stuck to it. I had a tough time starting this run/walk but I ended up doing the following:

@ 45 min walked for :45 seconds
@ 1:10 walked for :20 seconds (little hill)
@ 2:10 walked for 3-4 min (aid station and sand)
@ 2:40 walked for 2 min
@ 3:40 walked for 2 min
@ 4:20 walked for 2 min
@ 5 hrs walked for 2 min
@ 5:40 walked for 2 min
@ 6:20 walked for 2 min
@ 7 hrs walked for 2 min
@ 7:40 walked for 2 min
@ 8 hrs walked for 2 min (aid station and sand)
@ 8:40 walked for 2 min
@ 9:20 walked for 2 min

Pushed hard to the end. The wind was, of course, even worse than the first loop. I saw a trio of three up ahead and decided I would try to catch up... that was a funny joke. Okay, so then I decided I needed to try to finish in under 10 hrs., so I pushed even harder. I had said that I wanted to leave it all on the course and I think I did.

I thought back to my training and realized that I had actually only trained for 5-6 weeks for this race, due to my surgery, so I couldn't feel too badly about how I had done.

I ended up finishing 11/31 of the female 51 mile runners. 47th overall out of 107 or so total 51 mile runners.

First 32 miles = 6:11 (11:35 m/m)
32 - 51.4 miles = 3:59 (12:11 m/m)
Total = 10:10:48 (11:52 m/m)

These women were tough, I had counted 14-17 female runners on the first loop and I figured it would drop to about 6-8 females after the first loop and the 50Kers finished. Not the case, I was still happy to have been able to pass between 3-6 females but I didn't expect so many to hold such a strong pace.

Strategy: I started way behind and moved my way to the front nice and slow, I was torn between trying to push hard at the beginning and trying to keep it easy. Hence the delay in starting the run/walk. I ended up just trying to go at a pace that felt comfortable but not too slow.

My phone died at the second loop turn around, so I only have 40 miles of splits.

Anyway, it was a motivating run, lots of fun and I'm ready to sign up for the next one. It was an amazing experience to know that a flat run could be so hard by just adding a few lovely variables: sand and wind.

Eating: I ate when hungry, and drank when thirsty. I got tired of trying to eat at certain intervals and eating too much or too little. So, I drank earlier than normal, which was a good move, I just took more "smaller" sips. And I ate when I started getting hungry. I feel like my food and water and salt intake was close to spot-on. I also took some acetaminophen at 30 miles and again at 40 miles, that helped a bit, not a lot but enough, most of it was actually psychosomatic - I think.

Well, good to know I can still push on a 50 mile run even after only 6 weeks of training. Great reminder that I have lots of work to do this spring for all my scheduled races!!

DISTANCE PACE ELAPSED TIME

1.0 mi 10:33 min/mi 00:10:33
2.0 mi 10:30 min/mi 00:10:29
3.0 mi 10:45 min/mi 00:10:45
4.0 mi 10:26 min/mi 00:10:25
5.0 mi 10:31 min/mi 00:10:31
6.0 mi 10:16 min/mi 00:10:16
7.0 mi 10:14 min/mi 00:10:13
8.0 mi 10:17 min/mi 00:10:17
9.0 mi 10:24 min/mi 00:10:23
10.0 mi 10:21 min/mi 00:10:20
11.0 mi 10:52 min/mi 00:10:52 (trail portion)
12.0 mi 15:09 min/mi 00:15:08 (trail portion)

13.0 mi 13:13 min/mi 00:13:13 (started out to Fort Fisher on 1st loop)
14.0 mi 10:20 min/mi 00:10:19
15.0 mi 10:41 min/mi 00:10:41
16.0 mi 10:41 min/mi 00:10:40
17.0 mi 11:11 min/mi 00:11:11
18.0 mi 10:49 min/mi 00:10:48
19.0 mi 10:47 min/mi 00:10:47
20.0 mi 10:50 min/mi 00:10:49
21.0 mi 11:11 min/mi 00:11:11

22.0 mi 11:49 min/mi 00:11:49 (started back down the beach)
23.0 mi 13:04 min/mi 00:13:02
24.0 mi 13:07 min/mi 00:13:07
25.0 mi 13:19 min/mi 00:13:18
26.0 mi 12:59 min/mi 00:12:59
27.0 mi 12:49 min/mi 00:12:48
28.0 mi 12:51 min/mi 00:12:51
29.0 mi 11:58 min/mi 00:11:58
30.0 mi 11:45 min/mi 00:11:44
31.0 mi 11:59 min/mi 00:11:59

32.0 mi 13:47 min/mi 00:13:46 (back out on 2nd loop)
33.0 mi 13:08 min/mi 00:13:05
34.0 mi 11:21 min/mi 00:11:21
35.0 mi 10:54 min/mi 00:10:53
36.0 mi 10:58 min/mi 00:10:57
37.0 mi 10:17 min/mi 00:10:16
38.0 mi 10:21 min/mi 00:10:20
39.0 mi 10:37 min/mi 00:10:37
40.0 mi 11:34 min/mi 00:11:34
41.0 mi 10:54 min/mi 00:10:54
41.8 mi 12:38 min/mi 00:09:29 (started return to finish... phone died)

Paul, thanks for your motivating talk when I saw you! :)

Went out for a walk on the beach with Steve and Kodi! Took it easy today but was still on my feet longer than I hoped.

Run 2: Marathon paced "half and half" workout. You can do this all on the TM, or as a mix by doing the flat MP run outdoors then coming into the gym for the hill portion (Either order is fine). After a brief warmup run for 30:00 at the marathon hill combo (9:00 / 4%) and then another 30:00 at the flat marathon pace of 8:05. Then finish off with a few easy minutes of flat jogging.

Warm Up Walk
.27 miles, 7:00 min

I forgot about the cool down run after the second 30 min fast paced run, so I went back and did it after walking for 2 minutes.

0-10 min slow flat at 5.8 mph for warm up

10-40 min at 4% at 6.2 mph (9:40 m/m) didn't quite do 9:00 m/m

40-70 min flat at 7.4 mph (8:06 m/m) almost 8:05 m/m :)

70-72 min walk at 3.2 mph (oops! back to running!)

72-82 min cool down run at 6.2 mph

Okay, finally done! Amazing run, finally feeling like I'm getting back into shape!!

Cool Down Walk
5:00 min, 2.64 miles

So... took some melatonin to sleep last night... then I had convinced myself that work was going to be cancelled. Well, instead I woke up groggy and still had to go to work, so I allowed myself to sleep and told myself I would run in the afternoon - we all know how that usually turns out.

The walk to and from work was a nightmare, windy, freezing, wind chill at 20 or something, and unshoveled sidewalks from last night's "storm". It was a tough walk and I had to walk fast to keep from being blown over. Ugh... will the cold ever end? From Afghanistan to Seattle to DC!

I made it home, took off my five layers of jackets, turned the heat up to 75 and never got off the couch. :(

Run 3: 75:00 rolling medium intensity run. If on TM, mix in some random 4% hills.

Start at 5.8 mph

@ 15 min up to 5.9 mph

@ 30 min up to 6.0 mph
-32 min, up to 4% incline for :30 sec
-37 min, up to 4% incline for :30 sec

@ 40 min up to 6.1 mph
-42 min, up to 4% incline for :45 sec
-47 min, up to 4% incline for :45 sec

@ 50 min up to 6.2 mph
-52 min, up to 4% incline for 1 min
-57 min, up to 4% incline for 1 min

@ 60 min up to 6.3 mph
-62 min, up to 4% incline for 1:30 min
-67 min, up to 4% incline for 1:30 min

@ 70 min up to 6.4 mph
@ 75 min up to 6.5 mph

End at 80 min

Great run, not as hard as I thought, maybe I should have done more hills.

Headed out to do a two hour run. Still feeling sore and also feeling like I pulled my right calf. At about one hour I finally started feeling like my legs wanted to run.

It was 33 degrees, feels like 23! Ouch!! Seeing people on the street, it looks like I'm living in Minnesota or North Dakota, people are wearing parkas and their faces are wrapped with balaclavas. I didn't feel quite so unusual - because that's how I normally dress when it's 45 or below.

Anyway, the run felt pretty good and it wasn't too hard, below are my splits:

DISTANCE PACE ELAPSED TIME

1.0 mi 09:30 min/mi 00:09:30 - downhill
2.0 mi 09:57 min/mi 00:09:57 - downhill
3.0 mi 10:21 min/mi 00:10:19
4.0 mi 10:17 min/mi 00:10:17
5.0 mi 10:05 min/mi 00:10:04
6.0 mi 10:20 min/mi 00:10:19
7.0 mi 10:44 min/mi 00:10:44
8.0 mi 09:35 min/mi 00:09:34
9.0 mi 09:58 min/mi 00:09:58
10.0 mi 09:39 min/mi 00:09:39
11.0 mi 10:37 min/mi 00:10:36
12.0 mi 09:59 min/mi 00:09:59 - uphill
12.1 mi 10:51 min/mi 00:00:42 - uphill

Run 4: 60:00 recovery run of any type.

Again... this week.

Warm Up Walk
.27 miles, 6:00 min

0-15 min @ 5.8 mph
15-30 min @ 5.9 mph
30-40 min @ 6.0 mph
40-45 min @ 6.1 mph
45-50 min @ 6.2 mph
50-51 min @ 6.3 mph
And every minute thereafter up to 59 min

@ 59:10 and every :10 seconds up to the finish

Cool Down Walk
5:00 min, 6.31 miles

Pretty sore but good to do this run. Need to get a massage and stretch out.

Run 2: 24:00 Minute On/Minute Off flat workout. For the on minutes, run 6:50 pace, and then go 8:45 pace for the off minutes. Normal warmup and cool-down. BUT if you have time extend the cool-down to 20:00 or 30:00.

Somehow I read this as 20 min of ON/OFF not 24 min, oops! Funny, how the mistakes I make benefit me in "less time". However, I did do a 25 min cool down! :)

Warm Up Walk
.28 miles, 6:00 min

0-15 min flat easy @ 5.8 mph

Between 16-20 min 4 X strides @ 10.0 mph

Between 20-25 min cool down flat, easy @ 6.0 mph

At 25 min start 20 min of Min On/Min Off.

Did 10 Reps at
MIN ON: 8.6 mph (6:58 m/m)
MIN OFF: 6.8 mph (8:49 m/m)

At 45 min dropped speed to 6.0 mph
at 50 min increased speed to 6.1 mph
at 55 min increased speed to 6.2 mph
at 60 min increased speed to 6.3 mph
at 65 min increased speed to 6.4 mph
at 66 min increased speed to 6.5 mph
at 67 min increased speed to 6.6 mph
at 68 min increased speed to 6.7 mph
at 69 min increased speed to 6.8 mph

Cool Down Walk
5:00 min, .29 miles

This was super tough and the fact that I came close to Rx on a "hard" interval run means I'm finally getting back to being "fit". So happy, but sooooo exhausted!!

Did not do warm up, so I started slow and flat at 3.0 mph

At 5 min increased to 3.2 mph

At 8:30 min increased inclined to 1% and kept it there throughout.

@ 10 min up to 3.4 mph
@ 15 min up to 3.6 mph
@ 20 min up to 3.8 mph
@ 25 min up to 4.0 mph
@ 30 min up to 4.2 mph
@ 35 min up to 4.4 mph
@ 40 min up to 4.6 mph
@ 45 min up to 4.8 mph
@ 50 min up to 4.9 mph
@ 55 min up to 5.0 mph

Cool Down Walk
Flat
5:00 min, 4.32 miles

Pretty tough walk!

Other: Basic core and lower body strength to toughen up your legs for the pavement pounding. Walking lunges, stair step-ups, goblet squats, etc.

15 x leg press
15 x calf raises
X 3

15 leg curls
15 squat press
X 3

15 KBS
15 goblet squats
X 3

15 Russian Twists
15 Side Crunches
15 Supermans
15 Leg Climbs

Not too hard but I can definitely feel that I haven't lifted in a long time... I went easy so that I can do Run #2 tomorrow.

Run 4: 60:00 recovery run of any type.

I decided to do a slow easy run, I started super slow and just increased speed as it felt comfortable.

Warm Up Walk
.26 miles, 6:00 min

Workout - all flat
0-15 min @ 5.8 mph
@ 15 min up to 5.9 mph
@ 30 min up to 6.0 mph
@ 40 min up to 6.1 mph
@ 45 min up to 6.2 mph
@ 50 min up to 6.3 mph
@ 55 min up to 6.4 mph
@ 56 min up to 6.5 mph
@ 57 min up to 6.6 mph
@ 58 min up to 6.7 mph
@ 58:15 min up to 6.8 mph
@ 58:30 min up to 6.9 mph
@ 58:45 min up to 7.0 mph
@ 59 min up to 7.1 mph
@ 59:10 min up to 7.2 mph
@ 59:20 min up to 7.3 mph
@ 59:30 min up to 7.4 mph
@ 59:40 min up to 7.8 mph
@ 59:50 min up to 8.0 mph

Finish at 8.4 mph

Cool Down Walk
5:00 min, .25 miles

This run felt much easier, I felt energized and the run felt effortless, it's a nice change.

Nice fast, flat walk with Kodi this evening. No one at the dog park so we kept going. Was going for a mile, ended up going a little over, I'm beat!

Took the day off, got enough sleep but was just tired... worn out, so I just laid in bed and read! :)

I took Kodi for a little walk to the dog park and around, good little leg stretch.

I knew I needed to get out today and I knew that I needed to take Kodi out for a good long walk. So, I put the two together and decided to go out for at least 5 miles, lo and behold 5 miles later I still hadn't returned and had a bit to go. Kodi was done at about 4 miles but she's sleeping soundly right now.

Great walk, although I'm pretty sore and stiff. I need to go out and do some yoga and stretch, we'll see if I can get out today. I'm so glad I just worked through the cold, Kodi got me out!

It was 26 feels like 14 when I left and it was 34 feels like 25 when I returned - unbelievably cold!

Okay, so I'm not tapered at all! Rested as well as I could.

This is the race where I meet up my friend Will. He and I met in 2011 at this race, we met up again in 2015 and now in 2017. This is our race, we talk the entire time, take it easy and just enjoy it.

We did this during this race and it helped A LOT because when the race started at 22 degrees no one wanted to be there but because Will and I planned on meeting it made me want to be there, it didn't get past 36 or so... luckily the wind wasn't bad but when it did whip up, it was freezing!! Ugh... no one was happy.

Anyway, we walked quite a bit, we were almost the last two to start the race because the porta-potty line was so long but we really didn't care, we were more there to hang out and chat and why not run, since we made the effort. :)

He helped me get through this race because I was hurting from about 12-20 miles or so, then suddenly it turned around and a couple minutes later I had a ton of energy and was running faster. My energy really hit at about 4 hrs, which was about 20 miles, it was so weird, but starting so slow really helped.

My phone died but Will said he would send me the splits because I'm really curious about how fast/slow the first half and second half of the race was. Anyway, super glad I did it and ready to do the next one. Obviously, last week's 18 mile and the next day's 12 mile runs really helped me yesterday.

How will I be able to do 50 miles in two weeks???


67 5/14 (Age Group) MARIA AMAYA

Came home and knew Kodi needed a walk, I thought there's no way I can do her normal 1 mile fast walk. So, I decided to do a slow walk but a little longer distance.

Started off nice and slow and eventually my legs started giving and soon enough I was walking fast. It stretched me out and we really enjoyed it. I can't believe it ended up being 2.53 miles!!

Run 2: Normal warmup/strides/cool-down. For the workout, run 4 x 1M cruise intervals at 10 seconds per mile faster than last week’s tempo avg pace, with 2:00recoveries between each.

Almost... only did 3 not 4, and did the same pace as last week's tempo... :(

Warm Up Walk
.28 miles, 6:00 min

Workout
0-15 warm Up flat at 5.8 mph
@ 15 min & @ 16 min X 2 strides at 10.0 mph
@ 18 min & @ 19 min X 2 strides at 10.0 mph

20-25 min cool down at 6.0 mph

@ 25 min up to 7.0 mph (8:34 m/m) for 1 mile X 3 with 2 min break at 6.0 mph

2.53 - 3.53 miles (1st mile)
3.74 - 4.74 miles (2nd mile)
4.96 - 5.96 miles (3rd mile)

@ 55:30 min increased speed to 6.2 mph
@ 56:30 min increased speed to 6.4 mph
@ 57:30 min increased speed to 6.6 mph
@ 58:30 min increased speed to 6.8 mph
@ 59:30 min increased speed to 7.2 mph

Cool Down Walk
.28 miles, 5:00 min

Super tough, wished I could have gone faster and had more energy for one more. Disappointed, but very glad I finally did it!

This 1 mile walk with Kodi after work I think is really helping me and will help me during my next race.

Super fast and great little workout.

Run 3: Hill fartlek on the TM for 60:00 at easy pace. Mix in several random hills during the run. But instead of adjusting the pace like you would if trying to keep the effort the same, leave the pace the same instead. This way, the hills will seem harder based on how steep they are. No set schedule of hills but try to do at least 6 hills from 30 seconds to 2 minutes with a variety of inclines.

Warm Up Walk
.30, 6:30

Workout
0-15 min slow flat at 5.8 mph
@ 16 & @ 18 min X 2 strides @ 10.0 mph
@ 20 & @ 22 min X 2 strides @ 10.0 mph

Between 20-30 catch breath @ 6.0 mph

Maintained 6.0 mph throughout hills.

@ 30 min increase incline to 1% for 1 min
3 min flat

@ 34 min increase incline to 2% for 1 min
3 min flat

@ 38 min increase incline to 3% for :45 seconds
3 min flat

@ 42 min increase incline to 4% for :45 seconds
3 min flat

@ 46 min increase incline to 5% for :30 seconds
2 min flat

@ 49 min increase incline to 6% for :30 seconds
2 min flat

@ 52 min increase incline to 2% for 2 min
3 min flat

@ 56 min increase incline to 3% for 2 min

@ 58 min drop to flat
@ 59 increased to 6.2-6.5 mph

Cool Down Walk
6.31 miles, 5:00 min

Great run, a lot easier than I thought - I guess I didn't increase the incline enough or the time!!

Great new habit, need to keep it up. We walked fast again, Kodi likes it just as much.

Walk 5: 30:00 uphill TM walking.

Warm Up Walk
0-6 min, .28 miles walk

Workout

0-5 min flat at 3.2 mph
@ 5 min increase to 3.3 mph and up to 1% incline
@ 10 min up to 3.4 mph and up to 2%
@ 15 min up to 3.5 mph and up to 3%
@ 20 min up to 3.6 mph and up to 4%
@ 25 min up to 3.7 mph and up to 5%
@ 30 min up to 3.8 mph and up to 6%
@ 35 min up to 3.9 mph and up to 7%
@ 40 min up to 4.0 mph and up to 8%
@ 45 min up to 4.1 mph and up to 9%
@ 50 min up to 4.2 mph, maintain 9%
@ 55 min maintain 4.2 mph, and up to 10%

Cool Down Walk
4.02 miles, 5:00 min

One word, two syllables: Brutal!

Great fast walk with Kodi!! We both needed it.