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November 19, 2011 – 20K

Marathon Training

20K (12.4 Miles)

Mile 1:  10:20
Mile 2:  9:55
Mile 3:  9:37
Mile 4:  9:32
Mile 5:  9:30
Mile 6:  9:34
Mile 7:  9:29
Mile 8:  9:46
Mile 9:  9:38
Mile 10:  9:26
Mile 11:  9:34
Mile 12:  8:45
last .4:  7:58

Considering it was in the 60s with about 90% humidity and 15mph winds, I’d say this was a really good run!  I was a little nervous about it going in, because I had a ton of stuff to do in a short amount of time between the run and Cooper’s birthday party at 1pm.  Apparently, stress is bad for you!  Who knew?  There were times when I felt really good during the run and times I felt like quitting.  I’m glad I stuck with it, because I kicked that last mile’s butt!  I busted out a sub-7:00 pace at one point.  I really hope I can keep this pace up over the long haul, and I’m praying for cooler temps and 0% humidity!

Time: 1:58:08.24, avg. pace: 9:32/mile

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November 12, 2011 – 10M

Marathon Training

10 Miles

Mile 1:  10:03
Mile 2:  9:48
Mile 3:  9:38
Mile 4:  9:22
Mile 5:  9:22
Mile 6:  9:20
Mile 7:  9:06
Mile 8:  8:53
Mile 9:  9:13
Mile 10:  8:58

Stupid noaa.gov told me it was going to be 47° at 7am, when in fact it was 57°.  When running long distances, 10° can be the difference between a great run and a terrible run.  I can’t really complain, though, because 9:22/mile pace ties my best training run pace, but as you can see, I didn’t get my negative splits.  I was wearing capri tights and a long sleeve top, which I shed at the turn in mile 6.  I felt better, but it wasn’t enough.  In mile 9, my quads started to tighten up and the head wind I was running in to slowed me down.  I made it to the top of the damn (Brushy Creek Lake Park) and tried to kick as much as I could, but with all the curves and turns, it was hard to go as fast as I wanted.

Time:  1:33:44.34, avg. pace 9:22/mile

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November 05, 2011 – 11M

Marathon Training

11 Miles

No breakdown of miles today due to dead battery on the Garmin.  I ran with Karen and Steph and we finished in 1:43:41 with an average pace of 9:25/mile.

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November 01, 2011

Marathon Training

Long Intervals: 3 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds

Lap 1:  5:40.19
Lap 2:  5:40.20
Lap 3:  5:41.33

I’m very happy with this workout.  This is the first time I have been successful at holding to within the time specified (3-5 seconds).  This totals 2.25 miles at a 7:34 pace.

CrossFit WOD

SWOD
12×2 Press @ 50%

WOD: EMOTM, 12 min
8 Mountain Climbers (right, left =1)
5 Hang-Power Cleans (115/75)

Buy-Out 75 Sit-ups

SWOD:  I used the 45# bar for press.  Tough, but doable.

WOD:  I used 75# for the power cleans.  I was able to complete each round in under 25 seconds.

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October 29, 2011 – 10M

Marathon Training

10 Miles

Mile 1:  10:02
Mile 2:  9:33
Mile 3:  9:37
Mile 4:  9:37
Mile 5:  9:29
Mile 6:  9:29
Mile 7:  9:23
Mile 8:  9:19
Mile 9:  8:59
Mile 10:  8:05

Wow, was it cold!  Usually, I wouldn’t be complaining about running in 40° weather, but we haven’t run in anything less than 60° this season.  Talk about a shock to your system.  I did not warm up during the run…my two layers stayed on the whole time.

Enough complaining…I am very happy with how this run turned out.  Negative splits (except for when we sped up too much in mile 2) and check out that last mile!  My Garmin showed that the last .6 miles was sub 7:30 pace.  My last timed mile was 7:30.  If I can run a half mile at that pace after running 9.5 miles, I can’t imagine what my timed mile would be now, 7:00 perhaps?  I might just have to try it and see.  Oh, and our average pace: fastest one, yet!

11 miles next week…up we go!

Time: 1:33:03.54, avg. pace: 9:22/mile

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October 25, 2011

Marathon Training

4 x 400m, 3:00-4:00 rest

Lap 1:  1:31.74  (avg pace: 6:12/mile)
Lap 2:  1:34.80  (avg pace: 6:16/mile)
Lap 3:  1:36.13  (avg pace: 6:15/mile)
Lap 4:  1:37.07  (avg pace: 6:26/mile)

Distances were off a little since I wasn’t starting at the same place each time, so I included my average pace.  I did not stop moving, I walked between each 400m.  Now if I could just string those together to get a 6:15 mile…

CrossFit WOD, 4 rounds

10 Hand Stand Push Ups
15 Kettlebell Swings
20 Wallballs

This WOD was a lot worse than it looks.  I used a 40# KB and a 14# Medball.  The first round was pretty easy…all 10 hspu and 15 kbs unbroken, 10 and 10 wallballs.  Going from wallballs to hspus…OMG!  That was hard.  I probably no-repped 4 or 5 hspus after the 1st round, usually in the first few attempts.  Hello shoulders!

Time: 18:12 Rx+

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October 22, 2011 – 8M

Marathon Training

8 Miles

Mile 1:  10:14
Mile 2:  9:47
Mile 3:  9:25
Mile 4:  10:50
Mile 5:  9:52
Mile 6:  9:22
Mile 7:  9:15
Mile 8:  8:17

I felt so much better today!  I’m very happy with my overall pace, especially since I had to make a potty stop in mile 4.  I got my sub-9 final mile back and according to my Garmin, once I got to the top of the hill, my pace dropped to sub-8 to rest of the way in (about a half mile).  Praying for a much better 10 Miles next weekend!

Time: 1:16:40, avg pace: 9:38/mile

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October 20, 2011

Marathon Training

2 x 4:00, rest 3:00, hold distance as close as possible on all sets

Lap 1:  884m
Lap 2:  859m

This one was a little difficult because there was a track meet at the track I usually go to for intervals.  I had to go to the church to decorate the tables for MOPS, so I just ran the parking lot a few times.  It was very windy…absolutely nothing to block the wind like at the track, which is in the middle of a county park with lots of trees.  Plus, there was a lot of loose gravel and it’s not exactly flat, so I had to be careful where I stepped.  Could’ve gone faster at a track.

CrossFit WOD:  3 rounds

15 OHS (95/65)
10 ring dips
5 Pull ups (strict)

I almost conquered my nemesis…the ring dip.  I was five away from completing this WOD as Rx.  I just got too fatigued :-(   On the bright side, I did get all the OHS and pull ups as Rx.

Time: 14:40 (almost Rx)

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October 15, 2011 – 10M

Marathon Training

10 Miles

Mile 1:  10:16
Mile 2:  9:36
Mile 3:  9:37
Mile 4:  9:33
Mile 5:  9:27
Mile 6:  9:33
Mile 7:  9:30
Mile 8:  9:26
Mile 9:  9:17
Mile 10:  9:30

I knew this run was not going to be pretty.  I could tell in mile 2 that my energy level was not at normal (from being sick earlier in the week).  I spent most of the run burping up my Rehydrate and water (trying not to throw up), but I did my best to stay with Steph and Karen.  We managed a decent pace (maintaining negative splits) up until mile 6.  Steph dropped us like a bad habit and Karen and I struggled up the hill coming out of Paloma Lake.  We only slowed by a few seconds, but it took us another two miles to get back on pace.  I struggled to keep with Karen the last two miles and I finally fell back going up the last long uphill past the Lakeview Pavilion.  My body just couldn’t take it anymore.  I could feel every impact on my hip flexors and knee (IT band).  When I got to the top of that hill, I looked at my Garmin and saw a 10 minute + pace.  I did my best to pick up the pace for the last half mile and I managed a 9:30 final mile.  This is the first long run without a sub-9 final mile.  Overall, our pace was better than last week, so I can’t complain too much, but I want that sub-9 final mile back.  We drop back down to 8 miles next Saturday and I’m praying my energy levels are back to normal so I can have a good run.

Time: 1:36:18, avg pace: 9:35/mile

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October 08, 2011 – 8M

Marathon Training

8 Miles

Mile 1:  10:23
Mile 2:  10:04
Mile 3:  9:47
Mile 4:  9:37
Mile 5:  9:36
Mile 6:  9:34
Mile 7:  9:24
Mile 8:  8:49

This run felt ok.  Not great, not terrible.  Plus, it was 100% H-U-M-I-D out.  I ended up running with Karen, which is just like running with Steph, so I did ok pace-wise.

Time:  1:17:13, avg pace 9:42/mile

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