Long run

9 on the treadmill while watching a movie. Not bad. Not bad at all. Ice pack just for some preventative maintenance.

 

Long run Friday

8 miles on the treadmill....while watching Missouri Star Quilting videos......

Not sure that is such a great idea. When I finished I went to their website and bought several new quilting tools.

The treadmill speed isn't working properly so they are sending me a new computer board for it. I've had to use my Garmin, of course with the GPS off, to get a more accurate speed and distance. I actually like running on it. Nice to have my water and GU handy. Nice to be able to watch a video or five, while I run. And pretty easy to switch from a higher speed to a 30 second walk break for my intervals. I did 2 minutes of running to 30 seconds of walking. Worked out great. Just a nice tired feeling.

Thinking of signing up for a half on November 1. I'll have run 10 miles by then. I think that is as much as I did for my first half. This one is three weeks before the other one. Small race, pretty area. Not expensive.

 

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.

 

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.

Laps5

View Splits

Split Time Distance Avg Pace Summary 52:43.7 4.28 12:19 1 13:26.2 1.00 13:26 2 11:57.3 1.00 11:57 3 12:00.9 1.00 12:01 4 12:10.1 1.00 12:10 5 3:09.1 0.28 11:11

 

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.

...in my favorite skirt and tank.

 

Long run Friday

Before

5 miles on the track.

Got to show my Skirt Sports!

After....

Wet hat. Always a sign of a tough run. My sweat has faded out the color this summer.

I will be so glad to have some cooler fall and winter runs. I think I'm ready to order a treadmill. I haven't run as much this summer as I should have and have see a few pounds start creeping up.

....so glad to have that over with...now to sew and play this weekend!

 

 

Humid run

I tried to get out there early this morning for a short three mile run. The temp was 64 with a humidity of 90%. You'd think with that temp it would be pleasant. Nope. Awful.

Split Time Distance Avg Pace Summary 36:43.1 3.01 12:13 1 12:38.6 1.00 12:39 2 12:11.4 1.00 12:12 3 11:50.2 1.00 11:50 4 :02.9 0.01 6:56

At mile 1.5 I changed from 3/1 run/walk intervals to 1/1. Surprisingly I wasn't any slower overall. Actually a bit better. Below are my laps from Saturday when I did the 10k at 3/1 run/walk intervals.

Split Time Distance Avg Pace Summary 1:20:08.0 6.21 12:54 1 13:59.2 1.00 13:59 2 13:32.9 1.00 13:33 3 13:08.7 1.00 13:09 4 12:35.9 1.00 12:36 5 12:22.7 1.00 12:23 6 12:16.3 1.00 12:16 7 2:12.1 0.21 10:16

Saturday it was 79 degrees with 88% humidity. I was drenched afterwards, from head to toe.....embarrassing wet spots.....

You'd think I'd be losing some weight with this hot weather running. No, I seem to be gaining a bit. What is up with that?

After cleaning up and doing some sewing prep work for our Vacation Bible School, I decided to get back out in the heat and go on the paddleboard. The high temp was 97 when I was out. An hour is about all I can do. The water felt like bath water, but I enjoyed it.

I love my little lake side home town. It's very hard to see, but the building on the left side of the photo is the local high school, where I graduated from 38 years ago. The white point is the old courthouse peeking above some businesses downtown, then to the right is the Presbyterian church.

 

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.

 

Long Run

Today was only the second time for me to run this week. With going back to work part time, I've not had as much time to get everything in. It is going to take some getting used to, even just working 20-30 hrs a week.

But I was determined to get in at least four, preferably five miles today. I took my Nunn water and at mile three I ate a GU salted caramel with caffiene, yummy. That definitely helped me to finish. After some chores then I took the paddle board out. The lake was busy which makes for choppy water but it was still a lot of fun paddling down past the bridge and back.

 

Long Run Friday

Wonderful run today. Averaged around 12:00 minute miles, which is good for me and good for doing 3/1 ratio of running to walking. The weather was perfect.

I varied my route just a bit.

I really wanted to run across the bridge but I was too chicken. All I could think about was a car traveling about 50 mph with a texting driver forcing me to either jump over the edge of the bridge or get smashed.....

Thankful for wonderful running weather and a good, fairly long run.

 

Hot and Humid

Miserable. Beyond miserable. I thought I was getting out there before it got too hot yesterday. I think the temp was about 85 with 90% humidity by the time I finished.

The Nike app and the Garmin never really match distance and pace, but actually I started the app yesterday before I started the Garmin, so it isn't really .37 miles difference in distance.

I got so hot, the bill of my hat was soaked almost to the edge. I even had a few cold chills.

But, after taking today off, I am ready to run tomorrow. And the high will be only 81, cold wave!

 

Monday Run

Doing a bit more reading abut Jeff Galloway's running method. Today I did five slow miles at 3/1 run/walk intervals. I am going to try to follow his recommendations for a while. I do think I'll be faster with a more frequent walk break. It was a beautiful day for a run. Sixty degrees, sunny skies.

I've been a fan of protein smoothies for a while now. Today I added some spinach to my regular frozen banana, strawberries, almond milk, and protein powder.

It looked pretty gross, but tasted awesome. I couldn't taste the spinach at all. I'd like to try it with kale too.

 

 

Long run

Well, it was intended to be a longer run. I was really sick yesterday with, I guess, some kind of virus that made me extremely dizzy and nauseous. Today I felt perfectly normal. So while I was in Oak Ridge for an appointment I thought I'd run at my favorite place.

Isn't it beautiful? I also wanted to try out Jeff Galloways 3/1 run/walk intervals. I had been reading up on them and that (or 2/1) is what I should be doing according to my Magic Mile pace. So off I go.....the first mile was a warm up, mile two and three felt great and seemed to go a little faster than normal. Until I started having stomach distress. I made a mistake and ate a protein bar before I ran. I was doing a three mile out and back, so I'd get six miles in. I was at the farthest point from my car. I ended up walking the last 2.5 miles. So my longer run really wasn't.

Funny, a walk on a beautiful day seemed like a disappointment. I should be happy I was able to walk. .....but the runners out there will understand.....a sunny, breezy, 60ish temp, is perfect for a run. I felt like I wasted a great running day.

 

Compression Sleeves for Recovery

I had to pull out the compression leg sleeves last night in order to go to sleep. My legs were not happy with the eight mile run.

 

Long run day

Still toying with the idea of a half marathon. I won't be able to do the one may 17th, but there is a Skirt Sports virtual 13er in June. As an ambassador I am registered and will do some kind of virtual run that day. Maybe 13.1???

Nice long run in the rain. I ran 8 miles and my garmin time average close to 13:00 miles. Slow, but steady. Knee bothered me a little but not bad enough to stop. Mixed it up with the trail, with hills, and the track.

 

Running clothes

I love new running clothes. I snagged a couple of sale items from Skirt Sports recently and wore them today. Love this skirt. It is a bit thinner than my others and has a slight tie dye look. The tank also has RUN on the side.

Only did five miles and it was very tough. I guess because it was about 80 degrees. My 5/1 run walk intervals turned to 1/1 run walk intervals by the last mile and a half.

I've been using the free Nike app to get the cool map on my pictures. I only ran five, but I run the app through my warm up and cool down.

 

Long run

Perfect weather for running. Low fifties and sunny. I'm still chasing that half marathon. Only six weeks left and I've got to get to ten miles. The right knee was a little sore after this long run. Icing it.

 

Rainy run

I didn't mind the rain. It was a very pleasant run.

I did seven miles three weeks ago and I needed to do eight if I am going to do the half in May. I ran out of time today, so I stopped. Thinking of trying to work in four tomorrow if possible, and hope that will count as my one long run. I just don't know if I'll be ready for the half. Sure would like to do it.

 

Long run

Getting ready for a New Year's Day 5k. Five miles at 5/1 intervals. Slow but felt great.

 

MAF

One month, no real progress. I feel like I am seeing progress on my inside runs, but not on the outside ones. This is basically a walk, not even a fast walk. Disappointing. Should I continue? Should I raise my heart rate minimum? 125 translates to a walk for me. I actually did two miles before my GPS found the satellite. It looks like if it doesn't find it before you hit start, it won't find it. I had to power it down and restart it for it to find the GPS. My inside runs are in the 14 minute range and I even got as fast as 13:48 the other day. At least that is a jog, albeit a very slow jog.

Split Time Distance Avg Pace Summary 1:06:18.8 4.15 16:00 1 16:05.9 1.00 16:06 2 15:57.2 1.00 15:57 3 15:57.6 1.00 15:57 4 16:09.0 1.00 16:09 5 2:09.1 0.15 14:47