One Step At A Time

1:00.44

48:30.50

44:51.36 on an indoor track

 light weights

43:06.71  indoor track

 pilates

44:20.92  indoor track.  Hit the wall at mile 4.  Not sure what that's about.

 weights

59.10.45

 A good run after a disappointing weekend. 

55:29.52  one up hill and one down hill in every mile.  Really hammered the quads on the downhill.

weights

1:02.06   A tough run.  Lots of hills.  One of those days where you just get through it.   

pilates

59:05.30

weights

Really beat myself up this week with the hills so today's run had only a slight incline for the first 2 miles and slight decline for the last 2. The first 2 miles are so hard to get going.  Trying Galloway's training theory of walking every mile for 1 minute.  It really helps while we're building a base.  Not sure how it will work in a race.

Need to start eating better.

1:07.01  a tough run, again with lots of hills.  Mentally tough to get through when I'm running so slow and it still hurts.

1:19.10  felt a lot better today

1:05.10 

indoor track.  Had a hard time breathing so we walked the last 2 miles,  but I'm going to count it anyway

weights

1:02.54  not very fast but at least we did it

pilates

1:41.02

25:48.16  indoor track

8:30, 8:44. 8:34

59.58                 (9.02,  10.06,  10.19,  10.31,  9.46,   10.24)

light weights

ran 3 and walked 1

1:00.39  (9.01,10.06, 9.58,10.38, 9.56,10.57)

59:23.24

2:17.05   9.58, 10.33, 10.22, , 11.22, 7.43, 10.18, 10.00, 10.00, 10.51, 10.39, 12.05, 23.00

1:01.48             9.58, 10.16, 10.29, 10.15, 11.24, 9.22

1:03.00                        9.24, 10.34, 10.5, 10.48, 10.42, 10.38

1:01.02       10.16, 10.50, 10.15, 10.10, 9.02, 10.25

 I need to check my mile markers.  I know they're off.

1:02.38

2:14.51  walk the last .6

9.43, 10.27, 10.07, 9.45, 9.34. 10.11(59:52.28), 10.15, 8.41, 10.34, 9.31, 12.29, 10.56(2:02.21), 12.30

1:01.52  

10.27, 10.47, 10.22, 9.31, 11.20, 9.21

1:01.25

9.18, 10.02, 10.22, 10.38, 10.37, 10.24

1:01.16

10.22, 10.15, 10.16, 10.17, 9.36, 10.27

2:32  I walked miles 7,8 and half of nine, plus the last half of 13.  It was a tough run.

59:30.64

10.12, 10.46, 10.03, 9.32, 9.12, 9.43

Got new shoes.  Mizunos.  Felt really springy.

 1:01.30

9.08, 10.50, 9.55, 10.15, 10.29, 10.5

 59:24.45

10.20, 10.45, 10.14, 10.04, 9.07, 8.52

 58:54.64

9.12, 10.09, 10.12, 9.49, 9.37, 9.53

1:01.26

10.15, 10.39, 10.27, 10.06, 9.32, 10.26

1:00.43

 1:01.08

10.08, 10.43, 10.30, 10.23, 9.14, 10.08

1:00.00

9:34, 10.22, 10.17, 9.49, 9.54, 10.00

2:23.14

mile 1:  8:55    mile 2: 8.15         mile 3:  8.37              mile 4:   9.12    mile 5:   8.39   

mile 6:   9.32     .2:  1.56

Disappointing

59:22.21

9.56, 10.29, 10.23, 9.38, 9.18, 9.35

1:10.51

10.01, 10.42, 10.54, 9.14, 9.54, 9.48, 10.14

58.13.08

9.22, 9.39, 10.13, 9.37, 9.37, 9.43

3:01.30

miserable run

 57:51.62

10.15, 10.16, 10.01, 9.14, 8.44, 9.18

59:06.60

9.32, 10.08, 10.07, 9.36, 9.46, 9.56

57:22.23

10.21, 10.29, 10.04, 9.05, 8.32, 8.48

 1:00.01

9.29, 10.10, 10.18, 9.50, 10.07, 10.05

 1:53.18

10.21, 10.41, 10.07, 9.35, 9.31, 10.36, 9.18, 12.23, 10.42, 10.05, 9.45

another tough run

57:18.46

10.17, 10.27, 9.42, 9.08, 8.36, 9.06

55:26.01

10.05, 9.52, 9.35, 8.48, 8.21, 8.43

fastest one yet

1:20.00

10.19, 10.26, 10.02, 9.35, 9.25, 19.58, 10.13

 57:07.62

10.20, 10.12, 9.52, 9.13, 8.32, 8.56

58:53.88

9.28, 10.08, 9.56, 9.35, 9.51, 9.53

55:50.50

10.14, 9.57, 9.46, 9.08, 8.11 fastest mile split so far), 8.31

3:06.50

59:48.14

very sore legs from Saturday's run

1:01.31

1:02.07

very tired. 

59:48.04

really struggling to run this week

8:37, 8:17, 8:03, 8:59, 8:20, 9:16, 9:16, 9:40, 9:04, 9:32, 8:36, 9:49, 10:12

the mile markers were not always accurate

59:34.52

9.44, 10.10, 10.07, 9.32, 9.59, 9.59

1:22:30

57:54.80

3:36.07

last mile 10:37.  having a hard time finishing

58:53.84

59:03.43

59:24.31

59:24.40

2:11.33

felt really good.  we actually walked the last half mile.

55:35.64

10.08, 10.06, 9.06, 9.10, 8.12, 8.51

got mile 5 down to 8.03

3:08.19

19.18 (2 mile mark),  19.06, 9.23, 9.37, 5.58/15.14, 4.21/4.56, 9.49, 9.36, 9.16, 9.42, 9.10, 9.59, 32.47 (detour,  no mile markers), 9.52

 felt really good.  The best I have felt so far.  I even ran up the hill at about mile 17.  That bodes well for the marathon. For the first time I actually feel like I can do it.

58:28.61  Highland Route

10.12, 10.38, 9.55, 9.23, 8.51, 9.27

really windy.  Had a hard time the first three miles since they are uphill and facing the wind.  A good run for just doing 20 on Saturday.

58:56  temple route

2:00.34

58:51.53  I'm still feeling a little sluggish.  I hope that it goes away soon and that I am well rested for next Saturday.

1:01.01 I'm trying not to freak out but my legs are heavy and I have no spring and therefore no speed.  I hope it goes away.  I really want this to go well.

I really hope I start feeling better.  I cut it a little short today so that I can rest.  It just doesn't feel right.

i won't even bother putting in the time.  I need to stop feeling so heavy.  I have no spring.

1:19.46

feeling better. it was a mid 28.

37:39.00     

9.58, 9.58, 9.00, 8.41

9.26(stopped the watch late), 7.48, 8.29, 8.33, 8.41, 8.46, 8.57, 8.46, 9.08, 8.41, 8.50, 8.43, 8.49 (13 mile mark 1:53.43), 8.46, 8.59, 9.24, 9.27, 9.46, 10.27, 10.50 (20 mile mark 3:01.26), 9.31, 11.07, 11.10, 11.42, 11.05, 11.27, 2.18

I crashed very hard at the end. My quads were shot from the downhill and it was so hard to just pick my legs up that I wanted to start crying (but had no water left in me for tears!)  but I am still pleased with my time.  It is a PR for me by 23 minutes.  The difference between this race and the last one I ran (St. George 2005) is that I didn't burn out on the training and I am excited to keep running and really be ready to run next year. I feel like this was more of a training run and although I paid a price for it,  I am excited that I didn't back down at the start.  Beat my half marathon time by 3 minutes!

30.11

my legs are still pretty sore,  but I am anxious to start adding some speed to my runs as soon as I can

57:38

i still have some lingering tiredness and soreness from the marathon but I'm excited to be back to my normal schedule of running,  minus the long run on Saturdays.

54.50.01

9.30, 9.37, 8.59, 9.42 (circumstances unforseen), 8.10, 8.49

1 mile warm-up and then 4 x 250 maintaing an 8 mph pace.  Swim 500 meters

54:24.31   my fastest one yet but I was disappointed with my mile 3, 4, 5 splits.  They really needed to be faster,  but at least I'm taking it out faster.

9.23, 9.25, 9.15, 9.08, 8.27, 8.43 

running on an indoor track. 

41.00

just trying to keep running.  Need to set some new short-term goals.

24.40  indoor track

8.22, 7.52, 8.12

swam 600 meters 

8:34.42, 8:03, ?

 1 mile swim 

1 mile easy warm-up

4 x 400 1:48, 1:48, 1:47, 1:49  (7:12 mile)

3 x 5 min. cycling 

6 miles 57:22

1800 yards swimming 

30 min.

bike 20 minutes

swim 1100 yards 

24.16  probably the best run I've had since the marathon

8.19, 7.47, 8.10 

pace work

outside. it hurt.

15.08 one and a half miles uphill, 12.35 one and a half miles downhill

swim 1650 yds.