Secret City Half Marathon

Yay!  It is finished!  I haven't run very much since my last half but decided to just go for it today and try to PR (again). I figured if I hurt something I had all winter to recover.  And yes, my knees are killing me, but I think some ice and maybe some Biofreeze and Sore No More (both were in the goody bag) and I should recover fine.  And YES, I PR'd!!!  Unofficial Garmin time was 2:37:58. Three minutes faster than the one I did three weeks ago.

Split Time Distance Avg Pace Summary 2:37:58.2 13.19 11:58 1 12:53.5  1.00  12:53  2 12:27.3  1.00  12:27  3 11:56.1  1.00  11:56  4 11:55.6  1.00  11:56  5 11:54.8  1.00  11:55  6 10:38.2  1.00  10:38  7 11:14.8  1.00  11:15  8 11:24.8  1.00  11:25  9 11:46.8  1.00  11:47  10 12:06.3  1.00  12:06  11 11:52.0  1.00  11:52  12 12:51.3  1.00  12:51  13 12:51.5  1.00  12:51  14 2:05.2  0.19  11:00

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.

Split Time Distance Avg Pace Summary 47:12.3 3.73 12:40 1 12:08.2 1.00 12:08 2 12:17.9 1.00 12:18 3 11:45.3 1.00 11:45 4 :27.9 0.06 7:51 5 10:33.1 0.67 15:46

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.....

OOTD.

 

New Skirt!

Oh my, I really do love this new Skirt Sports skirt.

It is called the Tantrum Gym Girl and if you want one you can use my family and friends discount code, SSAMB20SE to get 20% off. These skirts really last. I found the a couple of years ago and my oldest ones are still in great shape.

 

The floral matches about every tank I have. And for the sake of keeping it real, the print doesn't appear to show the dreaded sweat/wet spots. It is comfy, practical with two built in side pockets in the shorts, and a good length for errands before or after a run.

I got in a good hot, sweaty run today and even though the humidity was still high I was able to do my normal 3/1 run/walk intervals. I think I am going to try upping the running part when the weather cools down some this fall. So looking forward to some fall running.

 

Skirt Sports virtual 13er

I did my virtual race today for Skirt Sports. I wasn't ready for a half marathon but I did do 10k. I won't start training for a fall half until August. It was only in the 70's this morning when I ran, but the humidity was 90%. Thank goodness for some good cloud cover.

I was one soaked mess when I finished, but it felt so good to be able to finish. Thankful this old body can still move.

 

First day to paddleboard!

It was the perfect day for this.....

Just look how calm the water is....

A little workout, a little relaxing....Then who do I meet on the lake??

The fisherman was doing what he loves......

....while I enjoyed being able to paddle in the middle of the lake with hardly no boat traffic...I do practice safety. Have my life jacket, something to drink, water shoes, and a whistle, all tucked inside the handy cargo net.

This little setup only takes about six minutes to put on and load the board.

I am extra cautious with my phone. I have the Lifeproof case, but I also use this little waterproof case with a neck strap. Doesn't make that great of pictures through it and the sound is a little muffled but that is ok. I normally sit down and take it out when I want to shoot some photos or talk on the phone.

I worked really hard yesterday power washing both porches, all the porch furniture, cleaning all the outside lights, and planting flowers, basil, and tomatoes. So today was a lake fun day, and I thoroughly enjoyed it. A good reward for my labor.

 

CASA Run for the Child 5k

I won Grandmasters today! No PR but it was my second best time ever.

First time running a race in my new 261 Skirt Sports skirt. Really, really like it.

 

Temperature does matter

A world of difference in this evening's run and Sunday's run. Both days the temp was a feels like of about 80 but today there were clouds and a breeze.

I really love this skirt....and it was on sale! You can get one too and be sure to use my discount at Skirt Sports. The code is SSAMB20SE for 20% off.

Having short hair is great for running. I know there are very few women my age who don't color their hair, but I have so much gray I decided years ago to embrace it.

I keep it very short because it is extremely curly and if I let it grow it looks like a little old lady with a curly perm.....ha....I am getting at that age! This picture was after I ran a towel through it. So short and gray works for me. I just want to be the best 56 year old I can be.

View Splits

Split Time Distance Avg Pace Summary 35:02.9 3.00 11:41 1 12:24.4 1.00 12:24 2 12:08.4 1.00 12:09 3 10:30.1 1.00 10:31