Perfect day to run

Yes, perfect. 3.1 miles. Nice and easy at a 2 min/30 sec run/walk ratio. Love the Tantrum print compression leggings from Skirt Sports. Get yours with a 20% discount using the code SSAMB20SE.

 

 

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.

 

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.

 

 

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.

 

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.

 

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.

 

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!

 

 

Humidity

This humidity seems to be harder on me this year than last......or is it because last year I ran at the workout Center at work on those humid and hot days...and this year I don't have that luxury.

Yesterday's run was a great 72 degrees but a sunny 82% humidity. Yuck.

 

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.

 

3 miles today

Hot and sweaty run this morning. Love this tank.

I've been asked about the tank...it is from Skirt Sports and it is called the 261 Fearless. I am pretty flat up top but with the extra fullness form the crossover top, it looks pretty good (actually better in reali life that the picture). I also have middle age lumps and bumps around the middle and the way it fits just under the bust, it has a bit more allowance around the middle to hide those, I normally wear a small or size six. It fit nicely in the arm holes with no gaps. Also it is wicking fabric. Check them out at www.skirtsports.com. You can use my friends and family discount code SSAMB20SE to get yourself a 20% discount! Right now it only comes in the purple and black.

 

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!

 

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.

 

Monday run

 

Sporting my new pink hat the hubby bought me.

Really like my new Boulder skirt from Skirt Sports. It has a nice deep pocket on the back. Big enough for an iPhone 6 with no bouncing or risk of it falling out. Check out their cute workout wear and remember you can get 20% of by using my code: SSAMB20SE.

 

Skirt Sport Love

Received my Skirt Sport order today. Yippee! I already believe I will run faster in these cute skirts! I grabbed them when they were greatly reduced last week. The grey one below is the Heartbreaker skirt.

This one is the 261 Courage Capri skirt.

And this one.... I wasn't sure I'd like it, but I do!! It is the Boulder skirt.

Also I had a good running experience today. I've been trying to follow Jeff Galloway's run/walk/run method for at least a year now. I know we shouldn't compare ourselves to others, but....I'm slow. I mean, I know "my race, my pace," and all that, and I'm old (56yo) compared to most of the other runners I know. But still, I feel so slow. I love to run, no matter how slow, but I would so like to be a bit faster.

Today I tried to do a couple of 800 meter runs just to see how fast I could do them. According to Galloway, in order to run a 2:20 half marathon at the end of his training period, I should be running the 800 meters in 5:10. I had no hopes of being able to do a half in 2:20 but thought maybe I could do one in 2:30 (The two I've done were 2:43, 2:45) , so I estimated my 800m runs at a goal of 5:25. I did two of them in 4:58! So maybe, just maybe, I can get faster.

Maybe all that did for me was give me some confidence. The fastest I've ever done a 5k is 32:33 and that was over a year ago. For the 800 meters I ran fast, for me that is, even though I couldn't sustain it for long, then I'd take a short walk break, and repeat it multiple times.

Maybe, just maybe, one day I'll be able to do a sub 30 minute 5k.....I can dream can't I?

 

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.

 

Run/walk method

I've been doing to run/walk method of running, following loosely Jeff Galloway's plan for about a year and a half. I think it keeps me from getting injured. Today I decided to change it from 5/1 to 4/1. According to his plan of calculating your ratio from your fastest mile, I probably should only be doing about 3/1.

I read some time back that short, low to the ground strides help keep injuries at bay. I think maybe I am ready to try to lengthen my stride a bit. I tried it last year but it resulted in a hip overuse injury, but I wasn't doing any foam rolling then either.

I warmed up really slow in my first mile today but I had some good negative splits by the end.

Split Time Distance Avg Pace Summary 1:01:40.2 5.00 12:20 1 13:29.2 1.00 13:29 2 12:36.5 1.00 12:37 3 12:08.6 1.00 12:09 4 12:02.9 1.00 12:03 5 11:20.9 1.00 11:21 6 :02.0 0.00

By all running standards, still very slow, but for my age, I'm ok with it. Also, I really try to go slow for all my training runs. I usually can go a bit faster in a race. I don't think a ten minute mile pace is in my future, but maybe an 11 minute mile pace...

 

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.