Long run

...well, kind of long. I did four miles today, but it did include an eight minute warm up walk while I talked on the phone. I'm thinking that I will go ahead with my half marathon training for the November 30th race in Oak Rodge. It is flat and I'd like to do it, unless I am visiting the kids in Scotland that week. I'll wait a bit before I sign up but I'll follow the training plan. I've been trying to do three miles two times a week then the longer run on the weekend. I like the Jeff Galloway method, although I'm adjusting it a bit. Sometimes I don't do the walk run intervals and sometimes I do. Today I did 4/1 most of the time. Earlier this week I just jogged the full three miles no stopping. Of course it was on my "inside track" which is easy.

I really like my new watch now. Since I've used the GPS quite a bit, the watch uses the accelerator to track my inside pace and distance. Below is my inside track....(iPhone pano pic)

I know some people think it is wierd that I actually run in the house, not on a treadmill. But I do. It works. It is slow but sometimes I need that to keep my heart rate down. I think my average pace was about 13 min/mile. I jog my little circle around my kitchen, dining room, and living room.

 

 

Weekly long run

I've been pretty busy lately driving back and forth to Louisville helping my son and his family get ready for the big move across the ocean, to Scotland. They are here with us now until Monday when they will drive to Nashville for an early Tuesday flight. I managed to get my long run in today. It sure helps with all the stress. It's a good time to do some heart felt praying for them too.

Split Time Distance Avg Pace Summary 1:02:45.1 5.00 12:33 1 13:21.8 1.00 13:22 2 12:37.2 1.00 12:37 3 12:20.9 1.00 12:21 4 12:14.6 1.00 12:15 5 12:09.7 1.00 12:10 6 :01.0 0.00 12:25

Even though it was only 68 degrees, the humidity was in the 90's and it was a very hot, sticky run. Glad to have it over with. I did 3/1 intervals (jog 3 minutes, then walk 1 minute). Not fast, but I do like those negative splits.

Weekly runs

Been very busy trying to help my son and his family get moved. I did manage to squeeze in two three mile runs this week. I don't know what my problem is but I just don't seem to be getting any faster. I thought I did pretty good for the 88 degree heat and humidity on Tuesday with a 12:05 min/mi pace. I thought I'd do better today since the temp and humidity both were lower. Nope. Ended up about a 12:39 min/mi pace.

Headed to see this little beauty tomorrow, then hopefully a longer run on Sunday.

 

 

Super Moon

Zoomed and cropped, still beautiful......

The heavens declare the glory of God, and the sky above his handiwork. Psalm 19:1

 

Friday long run

I am trying to get back to a weekly long run. I've upgraded my garmin 110 to a 220, but I haven't got it all figured out yet. I thought I had it set to 3/1 intervals but nope, it was set to 5/1, so I just did them. I think I would have done much better at 3/1 in this heat. After getting up at 4:30 and working ten hour days, I have a hard time getting out early enough to beat the heat. It was 9:30 before I made it down to my normal lakeside running trail. Did 4.8 miles but a terribly slow pace of 12:57. Later in the day I did some paddling. Check out this beautiful panoramic shot....

I went to a new lake access park built by TVA, as part of the ash spill cleanup. Loved it. It was deserted, the water was smooth and calm, and it was very peaceful for some great paddling.

 

Happy selfie!

Packed up and ready to go home. I think I am going to have some good strong arm muscles by the end of the summer. That board only weighs 29 pounds but loading it, carrying it to the water, getting it out of the water, carrying it back to the truck...whew, it makes a girl tired. Hopefully it will help with the "bat wings" we older girls get...lol

I am still considering a soft roof rack for my car. I think I'd feel more comfortable hauling it that way.

Independence Day 5k

Some co-worker friends and I ran the One Nation Under God Independence Day 5k this morning in Sweetwater. The weather could not have been more perfect and the course was flat, a great combination. However no PR for me. Not sure what I am doing wrong. The aura of a migraine started before I got to mile two. I didn't get the headache until about 20 minutes after the race.

Even though no PR, I am ok with my results. Fourth of fourteen.

I wish they had broken out the ages like most races do, then I would have placed first in the 55-59 group! My 62 year old running friend got first place again. She has won every race she has entered.

Not sure what happened with this picture....but I like it anyway. I loved this race. They opened with a prayer and a very talented lady sang the Star-Spangled Banner. Then afterwards they presented the gospel of Jesus Christ. The proceeds go to Young Life, which I think, is a Christian organization for young people.

I didn't get to stay for the awards due to the busting headache. By the time I got home I was pretty sick, but some Tylenol helped, and later when I was smart enough to take the migraine headache medicine, that helped more. Just felt a little drained all day....but still a great day and so much to be thankful for on this Independence Day.

 

Independence Day 5K

Looks like it is going to be perfect weather for this race in the morning (62 degrees).....hope I can set a new PR!

Ran in the heat and humidity yesterday. 88 degrees. Bright sunshine. I think I am getting faster because I took a lot of walk breaks and my time was still faster than normal. Only did 2.58 miles. Average pace 12:10.