Long and Less Long Runs: 3-26 to 4-1

[KSH]

Thursday:

34m 3.00 miles 11m 20s /mile

Well, it was raining, so I hit the treadmill after work.

Per instructions from my coach:

1st mile -slow- 12 minute mile

2nd mile -fast and steady- 10:30 minute mile

3rd mile -slow- 11:30 minute mile.

No side cramp. I think I'm figuring out that my body likes to run a 11-12 minute mile.


Friday:

I went to my AM swim, and did:
40m 2300.00 meters 1m 44s /100 meters

Workout:
250 W/U

4, 100's- 25 kick/50 swim/25 kick

4, 400's- 50 slow/50 fast

4, 100's- IM: Butterfly, backstroke, breastroke, free.

Then a C/D.


Here in about an hour I am heading to the gym for my slow 3 mile run. The rain has cleared some, but I didn't bring clothes to run outside in. So, back to the treadmill.

[KSH]

I almost did run into a lampost as well! Not because I was looking at my watch but because I was running past a primary school looking at the kids playing and thinking how great it was to see so many little girls running around playing football (soccer), just looked ahead in time to take evasive action. It would have really hurt and been really embarassing as I was approaching a crossing and there was a big queue of cars!

I have almost done that myself, from not looking where I was going!

[KSH]

Yesterday (Friday) I did...

34m 40s 3.00 miles 11m 34s /mile

Raining. Got on the treadmill at lunch.

Side cramp popped up at .10. Worked through it for the rest of 2.90 miles. It never got too bad, thank goodness.


And for the month of March... I have run 52 miles! I have NEVER run that far in 1 month, in my life in one month!

For the month of February, I only logged 35 miles... so my dedication to NOT missing running workouts has paid off.

Last year at this time I was barely able to run 2-3 miles and now I can run 50 miles a month!

[kelownagirl]

Slowly building up my endurance. Today I did 3 km without stopping and then walked for 1/2 km then ran another 1.5 km. Hopefully I can do 5km in 30 minutes within another month. I am consistenly running a 6 minute km (10 min mile) so I am happy with that.

[Wahine]

It sounds like everyone is doing really well. Way to go KSH. That's a huge milestone, not only did you have your biggest month ever, but you also cracked 50 mi.

KG, you're doing way better as well.

I ran on Thursday. I couldn't get my HR to behave properly, so I cut my run short, I did a 1 hour run rather than 1.5. I love rest week.

Tomorrow is my 1 mile test day. I hope it goes as well as my swim and bike did. The only problem is that I rode harder than I should have today, but I was having sooooo much fun. DH and I finally hooked up with another couple for a ride. Yay, I'm making new friends.

[rocknrollgirl]

Hi girls,
I had a great brick today. Today is the last day in a hard two week cycle. We did a mt bike ride and DH and I changed and went out for a run. I felt really good. We did a hilly run about 3.5 miles. There is one long hill in the middle, when we got to the top, DH was in front, and he says over his shoulder, pull it back and let your hr recover....so I did what any self respecting girl would do...I passed him...he says, oh no folks, she is picking up the pace!
And then he smoked me. Darn long legs of his.

So I did well this week, two hilly trail runs, and a recovery run. No big miles like some of y'all, but hard hilly runs.

[Grog]

Sunday long run, one of the biggest one before our May 6th half-marathon. Had a great little group of four this morning. I had planned a 16.2 km running route that would take us down to the beach, steeply back up in the woods and then on a somewhat-level ground back home. I was sick of runs when we had to finish by going up that huge hill.

It went quite well, and I was proud of the route I charted. We had lots to talk about so it was pleasant too. The only thing I'm puzzled about is my heart rate. Geez, I had a 182 average HR. It's always an issue when I run with a group, especially two of these girls who are faster runners. And, granted, there's that very steep hill we have to run up for about 2km. But more often than not my HR was in the 180s. It's a LONG time to be in the 180s!!! Still, I was conversational most of the time (but timed my interventions to be on the downhills!! hehe). I guess the talking brought the HR up by a few beats.

We finished in 1h33m, which means about a 5m50s/km pace (a little below 10min/mile?), so that's great too. According to Mr. Polar I burnt 1000 calories on the dot, which I thought was cute. Walking 1 min every 20 rocks, it makes the finish much more pleasant...

Anyway, I'm tired but happy and not exhausted, so I guess I shouldn't worry too much about the HR thing. I've downed two heavy bread-peanut butter-honey-jam toasts (yes, all of that on one piece) and a bottle of water, will have a (cold) shower and a 10 minute nap, then go back to work. I think I'll be fine on that half-marathon, especially considering that I'll run it on my own, at my self-controlled pace.

I think I followed my plan for this week, except that I didn't swim and took a full rest day instead. Bring on another week!