tempo

Impromptu Long Run

February 24, 2011 by Kristy 11 Comments

2/24/11

13 miles

1:56

8:55 avg pace

So what prompted me to knock out 13 miles after work on a Thursday?! Let me walk you through the inner dialogue I had with myself this morning (don’t be scared)…

OK, long run on Friday morning. Need to check weather. Crap, 100% chance of rain all day and lots of wind. Well maybe I can run 13 miles on the treadmill? Oh that will really suck. I could barely stand 8 miles on Wednesday.

I can’t move the run to Saturday morning since I’m going to Sarah and Aidan’s basketball games (my niece and nephew). I could run after the games but I know that will set me up for a bad run.

I could do it really early on Sunday morning and come home, shower super quick, and head to brunch (I have plans to go to brunch with my friends). But I want to sleep in on Sunday…

WAIT. I can do it today after work. 13 miles is practically a short run these days. Weather is perfect too.

And there you have it. Please tell me other people think this much about their running schedule!

I had a really good run. Which was surprising, given my dislike for running after work. My training plan called for 9:00 average pace but I really wanted to keep it under 9:00. I’m pleased 🙂

This is a drop-week in my training plan, meaning my long run (and thus overall mileage) is decreased to allow my legs to rest. The intensity is still there – I still had a speed and tempo run this week – but the mileage is lower. It’s very similar to tapering before a race. But it’s back to business on Monday.

For the rest of the night, I’ll be doing this:

Matt took this picture after the Philly Rock n’ Roll Half last September. You would have thought Hawk ran the race too!

I Love Yoga and Week 7 Recap

February 20, 2011 by Kristy 6 Comments

This morning I went to the wonderful Candace’s vinyasa class at RYAH. I feel amazing; like I never ran 20 miles yesterday. I did lots of stretching and tiger tailing post-run and chugged some chocolate milk within a half hour of finishing. I think the combination of those things plus yoga are responsible for me feeling so good.

Anyhow, here’s how week 7 of NJ Marathon training shaped up:

MON: rest (flew back from SF)
TUE: 5 miles speed
WED: 7 miles tempo
THU: rest
FRI: 6 miles easy
SAT: 20 miles
SUN: 75 min yoga and 3 miles easy (just to put me at 41 miles for the week!)

41 miles this week. Finally. Seems like it took me forever to get to 40 miles. I’m generally happy with the FIRST training plan because I only do quality runs and my legs are fresher overall compared to previous training cycles. I just can’t shake the low mileage thing. I need to get over this. I’m happy with where I am and should focus on that. I feel stronger and faster than I did last training cycle. I need to believe in the training, believe in the training…

Week 4 Recap

January 30, 2011 by Kristy 3 Comments

1/30/11

75 min yoga

3 miles easy

Yikes, my legs are tight! Poses that I did with ease on Friday seemed impossible in class today. Guess that’s what you get for running 20 miles. After yoga I came home with the intention of running 5 easy miles (adhering to my 5 mile training rule) and I couldn’t. My legs weren’t feeling it. I managed 3 miles at 10:00 pace and called it a day. Gotta love adaptive training 🙂

Week 4 Recap
MON: rest
TUE: 5 miles speed
WED: 7 miles tempo
THU: rest
FRI: 60 min yoga
SAT: 20 miles long
SUN: 75 min yoga + 3 miles easy

A total of 35 miles for the week. A little less than I’d like but I was happy with my runs overall this week….and that’s what counts!

Tomorrow is a rest day since I have a CPR re-certification class at night. I have to keep my CPR certification current for my RRCA coaching license.

Good night…I’m exhausted and in a sugar coma thanks to a 1st birthday party today (Happy Birthday Joseph)!

8 Blissful Miles

January 11, 2011 by Kristy 5 Comments

1/11/11

8 miles tempo

1:12:18

9:02 avg pace

I wish I could bottle up how I felt during this run and take a sip whenever I need some encouragement. Even though it was cold and I ran through snow I felt amazing!

Split times:

Miles 1 and 2 (easy): 9:22, 9:23

Miles 3 to 6 (tempo): 8:44, 8:44, 8:45, 8:44 (how’s that for consistency?!)

Miles 7 and 8 (easy): 9:18, 9:16

If you missed my post about what a tempo run is, you can read about it here.

A view from my run…

IMG00041-20110111-1041 — Partially frozen Schuylkill River

Today was the first time I ran with my SPIbelt. I don’t like to bring much with me when I run but I should be taking my cell phone for safety reasons.

The SPIbelt is like a fanny pack for runners. It’s small but super stretchy. I put it on low – down by my hips – and it didn’t move an inch or bop up and down. I’m not fashion conscious when I run but it’s barely noticeable. I took the liberty of modeling it for you…

And Hawk approves of it!

I could definitely use a photography class. Sorry for the poor quality pics.

It’s supposed to snow which means quality time with the treadmill tomorrow. Boo.