Sunday, August 30, 2015

Sunday 3-miler

Nice cloudy day for running a short three miles. Still pretty humid.

Blessed to have a great place to run right at the bottom of our hill.


Sunday, August 23, 2015

3 Mile Sunday

After church, and lunch, I decided to get in my Monday three miler today. Done. Now I get to play tomorrow. Got errands to do in the big city.



Friday, August 21, 2015

Run/walk updated

I'm at it again.....researching ways to keep running, running better and faster with no injuries.....for a late life runner, not always easy to do. Jeff Galloway has updated his recommended intervals for run/walk. His research shows that if you follow his plan you will be able to run a half marathon faster than if you run continuously, plus you won't have the higher risk of injuries. I had moved from 5/1, 4/1, 3/1, and then recently to 2/1 intervals. Today after reading I moved again, to 90 seconds of running to 30 seconds of walking. It seems like each time I decrease the running time I am faster. I think 90/30 is the appropriate one for my estimated "Magic Mile" pace of about 10:45.

...and again, it seems I was faster with the same effort. However, the humidity was down this morning so I am sure that helped.


Avg Pace
4:27.90.06 7:51

I did the 90/30 for the first three miles. Did a faster run for 27 seconds then walked the rest. Galloway says my training runs should be at a 15 minute mile pace. I can't get that unless I walk the whole time. Not sure what I need to be doing. Maybe I'll send him an email and ask his advice?!?


Friday, August 14, 2015

Long Run Friday

Five miles today at 2/1 intervals.

I want to do a half November 21st, so I've officially started my training.

I train very, very, slow, only increasing a mile in my long run every other week. And do two other runs of 3 miles, then after a few weeks, I'll jump to 4, for my shorter runs.

My training plan is somewhat a Jeff Galloway training plan, modified.

I've got to keep running if I want to eat....this midlife metabolism is bad news.....



Monday, August 10, 2015

Jeff Galloway's Method

I've talked before on here about Jeff Galloway's run/walk method. I'm sold on it. It is the only way this old body can keep running and not end up getting injured. Today's was 2/1 intervals. Two minutes of running to one minute of walking.

By the way I love this Skirt Sport tank. It fits like a dream. Slightly loose in the waist to accommodate the mid life bulges.

The neckline is not too low.

The humidity was 90% this morning with a temp of 71 degrees. It wasn't that bad doing the 2/1. Definitely going to keep this up until the weather cools down some.

I started out really easy but still finished with a faster average than my last several 3/1 runs.


Avg Pace
312:00.91.00 12:01
412:10.11.00 12:10


Saturday, August 1, 2015

Long run

I've not run as consistent this summer and I think I've finally hit the middle age spread. I'm not happy about my 'love handles' I seem to have sprouted. I was determined to get in a longer run on Friday before we left for a short overnight trip. I need to plan and start my half marathon training. The more consistent and longer runs should help me lose that pesky 3-5 pounds that have settled in my 'fat back' as a friend calls it.

It was a good five miles. Continued with my 3/1 run/walk intervals. It was long enough that I felt that awesome, tired, achey legs feeling. I love that feeling. Also tried out my new shoes. The old ones had about 500 miles on them. Brooks have worked really well for me. I got the Ghost 7 again. The 8's had come out but the reviews weren't that great. And, the 7's were discounted pretty heavy. my favorite skirt and tank.