On This Day I Can Run...So I Will!

Where does time go.  Glad the holidays are over and I can get back on a schedule again.

Ran on the treadmill because of the frigid cold ... bbrrrrrr

spinning today.  Couldn't do boot camp yesterday because I had to be in Bowie at the crack of dawn.  

Ran 5 on the treadmill today.  Was a nice morning.  I felt really good.  Kept my pace between 9:00 and 10:00 min miles.  Totally forgot about boot camp class this morning and missed it :(

Went to Boot Camp this morning.  Push-ups are my biggest challenge.  I'm still doing girly ones on my knees.  I really want to be able to do a real pushup one day.

Spinning!  Had sub today because Mark is having a tear in his knee fixed.  Hope he recovers quickly.

Spent yesterday snowed in with my grandbaby.  Lots of fun and snuggling.  Got my days mixed up and thought that today was bootcamp at 6am, but really it was spinning at 5:30am.  Got there at 5:45 expecting to spin for 1/2 hour then treadmill, but the instructor was on the treadmill and said no one showed up at 5:30.  She said she would have taught the class for me, I thought that was nice.  

Ran 5 on the treadmill, felt good to get my running legs going again :)

Went to the gym today.  Did spinning class, then a 5 mile run.  I felt really good today.  I'm thinking I should have birthday cake for breakfast more often :)

spinning!  

Five on the treadmill.  Seemed kind of easy this morning, which is rare for me.  I'm thinking it could be the birthday cake I had for breakfast again.  I may have stumbled onto something good :)

spinning again.  During class I started wondering why I keep coming to this same class over and over again.  I decided its the music.  I really enjoy starting my day with some classic rock and some current pop.  Makes me feel kind of young and free.  I also seem to watch my sweat drops.  If I don't have any, I consider the class a bust.  If I have lots, I consider it a great class.

Ten miles on the rail trail.  I was planning on running 8-10, then riding the trail (26 miles).  I assumed since the roads were clear and everything was melting quickly in these warm temps (40ish), that the rail trail would be clearn also ... wrong.  The trail was covered with slushy snow and ice, with very few clear spots.  I had to ditch the ride part, but thoroughly enjoyed the run part.  I enjoyed running through the snow, while trying not slip on icey spots and prickle balls.  I used the clear spots for picking up the pace.  Overall great day!

Boot Camp!  

Spinning class.  Last spin with Mark for a few weeks because he's having knee surgery.  Thursday class cancelled this week.

Three on the treadmill at the gym.  I was tired.  Felt satisfied that I even got myself out of bed.

I am adding my 6 from Saturday, since I didn't add it on Saturday.  I ran outside Saturday and still wasn't feeling well.  It was really cold but above freezing, overcast with no direct sun.  The run out felt pretty good, but when I turned around there was a terribly cold headwind.  It reminded me how much I want Spring to come.  I couldn't help but fantasize about warmer temps waiting around the corner ... didn't happen.

I had time to get on the treadmill before spinning today.  Ran 2 on the treadmill, then spun with our sub instructor.  Mark's knee surgery went well, but he needs several weeks to recover before instructing the class again.  

Had a great bootcamp class.  Fast moving intervals.  I've been able to increase my heavy weight to 10 pounds (used to be 8).  I still keep some fives nearby for certain exercises.  

I've also been working on those push-ups.  I can get halfway down and up on one, then have to go to my knees.  I always feel like I'm going to pull this disk between my shoulder blades.  Weird.

After class, I had a little time, so I got on the treadmill and ran 2 miles.  My gym has some workouts they posted on Pinterest since they were closed from the snow.  I'm going to try an interval pin on the treadmill tomorrow.  Looked like a fun way to switch things up.  

Went to the gym this morning to jump on the treadmill.  Seems like all the other gym members had the same idea.  Someone was on my favorite treadmill, but the one next to it was open.  Several treadmills were out of order, so almost all working treadmills were being used.  I ran an uneventful 5 miles while I watched various shows.  Then I started running into problems ...

I paused my treadmill at 5 miles so I could fill my water.  I walked swiftly to the bathroom, filled my water, and got back to my treadmill just as it cut off.  No worries, I thought.  I'll just restart ... wrong.  The treadmill rose to the full incline position and stuck.  It displayed an error, and said the incline wasn't working, but I could still use the treadmill (in a full incline ... no way!).  I looked around after trying to restart the treadmill 3-4 times.  All the other treadmills were being used.  Bummer!  I jumped on the elliptical and contemplated what to do.  Then I noticed someone finishing their workout and wiping down the machine, but no, someone else jumped on.  A few minutes later another machine opened up and hopped on it like a rabbit on a carrot. 

It was the kind of treadmill with a fan ... I forgot how wonderful that could be.  I decided to do some speed intervals, and thats when I found out the 'reduce speed' button didn't work.  I got the machine up to an 8:30ish pace for a quarter mile, then when I tried to decrease speed, it wouldnt.  I had to jump off and press my thumbnail in as hard as I could to get it to slow down.  I did 3 speed intervals adding up to 3 miles, then decided do some core work.

I went over to the only area for doing floor work, which is right outside the aerobic room.  The aerobic room door was open with the music soooo loud, I couldn't hear my music with my headphones in my ears, being held down with a headband covering my ears.  

I've learned to never go to the gym, on a saturday, after two days of snow.  OR just wait until 11:30 because by the time I left, so was everybody else ... go figure :P

Beautiful morning run with the coolest pirate I know.  Sun shining, birds singing, trees blooming ... ahhhh a Spring tease.

snowed and iced in :(

Had to get out for a workout.  Went to the gym for the treadmill since there is still 5" of snow on the ground.  This weekend is supposed to be in the 50's  :)

Went to Cedarville Park to run while my hubby marched.  Thought it was a good idea, since they  have nice wide dirt roads.  The dirt roads were mud roads from all the melting snow.  Made it kinda fun and challenging to puddle job in between dry spots.  Beautiful weather!

only had time for a quick 2 miles at the gym, then did some core and strength training.

spinning was intense today.  9 out of 10 on the sweat scale.

Made sure I got outside for a run this morning, before winter reared its head again.  It was beautiful!  Got out about 7:45 to the rail trail with temps in the 40's (anything above freezing feels warm :).  Wasn't sure if I was going do a tempo run or speed work.  Decided to start running and see how I felt.  I ended up focusing on my form then adding bursts of speed during the chorus of the music I was listening to.  I was very pleased with my run.  9:43, 9:31, 8:54, 10:34 (incline), 9:44.  My AP was 9:31.  Faster than I've been in a while.  Must be the nice temps on my muscles :)

Ran 4 miles in my daughters neighborhood as soon as the sun came up.  She has lots of little hills in her neighborhood and lots of traffic too.   I couldn't cheat on the hills because there was always a bus or someone walking their dog.  Didn't want to look like I couldn't handle it :)

 AP 9:31

got a late start cause i wasnt feeling well.  Think I had too much frozen yogurt last night and woke up with a headache.  After coffee, breakfast, and headache pill, I decided I HAD to get out their today because more fowl weather is on its way.  Especially when I peaked out and saw the temp was 52 degrees :)

I headed out from my house with the intention of doing a 6 mile loop.  It was a beautiful run with the sun shining and cool breeze.  After I finished my loop, I decided to zigzag through my neighborhood to add the additional 2 miles to make it 8 for today (20 for the week).  AP 10:01

I think I'm gonna use my Visa Rewards for some new shoes today :)  

I actually ran this week and spun but haven't had time to blog :0 

Started a new training plan this week.  Will be slowly increasing my miles from 20 to 27 per week, as I get ready for the 1/2 in May.  I'm also running a 5K that same weekend, and I'm kinda curious what kind of time I can get in a 5K.  Gonna try to go fast :)

Spinning class!  There are only 5 of us that come regurlarly.  I'm suprised the class is still going.

The boot camp class was cancelled because only 5 people were coming.  If we can get 8 people to come, they will start up the class again.  Wanna come to bootcamp? 

Ran 6 miles today on the treadmill.  I was hoping it would be warmer outside so I could use my new headlamp, but 30 degrees with a strong wind was too much for me.  I ran according to me "smarcoach" outline.  1 mile warmup, 4 miles tempo @ 9:35, then 1 mile cool down.  I felt like I wanted to tempo faster but decided to follow directions :)  

Evidentally one of the gym members is running for sheriff.  There were three ladies on the treadmills in the row in front of me, with elect "so and so" for sheriff (forgot the name).  

2 miles on the treadmill, then core work. :)

10 easy miles in the rain.  Steady drizzle but didn't notice after awhile.  Nice temps in the high 50's.  AP: 10:30.  

Working on my food while running.  Tried a shotblock at mile 3, Powergel at mile 5, then shotblock again at mile 8.  Seemed to be okay although my stomach started twisting when I was done.  

3 on the treadmill at the gym, then some core work.

6 miles on the rail trail.  Did 1 mile warm up then 3 miles at 8:40 with 1/2 mile jogs inbetween, 1 mile cooldown.  

Felt good to run fast.  Hope my body holds up :)

2 miles in the hood.  Got to try out my new head lamp in the dark this morning.  The birds were singing like crazy and I noticed flowering buds on the trees ... yeah!

11 miles on the rail trail.  There must have been some kind of small 5K because I was passing people running the other direction, with bibs.  Then onlookers started clapping for me like I was in the lead of the run.  I guess the 5K was an "out and back" run.  Then I got to the start/finish line of the 5K (I didn't cross it :), I turned around and now I was able to cheer on the runners heading toward the finish.  It was a nice distraction and start to my run, this all happened in the first 4 miles. 

The next 7 miles were on a part of the trail that always has fewer people.  I was able to get lost in my music and thoughts.  On the way back, I saw a group of soldiers from my husbands National Guard Unit.  I cheered them on too.  Just a simply cheerful day!

3 miles on the treadmill slow 10:30 pace.  Core work afterward.

spin class.  One of the class participants revealed today that she has to take a chemo pill every morning for the next 4 years.  Makes her tired and sometimes nauseous.  Her cancer is back ...

She is inspiring.  

6 miles on the rail trail.  Tempo today.  Warm up 1st mile then 4 miles at 9:30 pace, 1 mile cool down.  My ap: 9:44.  Beautiful sunny morning.  Little cool but I didn't mind (45 degrees).  A lot better than below 30 and snowing :)

My split pace was 9:45 and overall pace 9:54.  Slower than I wanted but I could blame it on the hills or the lack of sleep.  I kept my grandbaby the night before and he decided to have a long story time from midnight to 1 am or so.  Wouldn't have it any other way (well, maybe more sleep).  My husband met me along the course with our grandson, so it was great getting motivational kisses!

In Arizona visiting my daughter.  Learning what this dry heat is all about.  Beautiful here!

2 miles and ab work to get my body moving.  Happy Easter!

3 miles in the hood.  beautiful day!  Ap: 9:52

Six miles on the rail trail.  Speedwork.  3 miles at 8:50 with 1/2 miles rests inbetween.  

2 miles at the gym then did "10 core exercises for runners" from a Runners World article.  Some were a little akward but felt affective.

My first 5K running.  8:11 per mile.  my fastest ever. 

Ended up with a total of 20 this week.  Feel good after the race!

3 easy early morning miles in the hood with the sunrise and chirping birds ;)

spinning ;)

weights and core.  Carmel (aka buff bodybuilder), is teaching a class 6am.  Getting the arms and chest stronger which I need to do in order to keep up with the weight gain of my grandson ;)

4 miles in my daughter's hood.  I originally planned on 6 but decided 4 was enough after I was reminded how hilly her neighborhood is (and yesterdays workout).  Hello hamstrings!!!

10 miles on the rail trail.  Got out early so only 3 cars there.  Saw deer on the trail and when I stopped to take photo mosquitos honed in on me ... aaargghh ... run!  Talk about motivation :0

I felt great on the run then at mile 6 my knee started acting up.  Luckily I wore my sleeves today so I could make a makeshift brace.  It worked!!!

At the very end of my run some people from a nearby gym were doing sprints at the end of the trail.  It just happened that a guy lined up with me perfectly and I couldn't resist a little race.  I hope my knee doesn't punish me for it tomorrow, but it sure felt great today!

Ended up with 17 this week.  Seven during the week and 10 today.  Ran on route 6 from Gilbert Run Park to the Library in Charlotte Hall.  Think I'll do it again.  It was nice to have the library as my 1/2 way bathroom/water stop.  

4 early miles in the hood.  Love the early sunrise cause its easier to get out of bed when the birds are singing.

4 miles this evening on the rail trail.  Hot today in the upper 80's.  My face was red as a tomato when I was done.  

From this day forward I will keep up with my blogging.  Its you and me QP.  I'm starting my training for the Ragnar today.  My weekly mileage will be 20-25 per week.  I still want to keep at least on spinning day in there and one boot camp class for strength training.  There will be much modifying to do I'm sure.  

Do you remember how to calculate cross training miles?  Brent told me once but I forgot.  I could ask him on FB if you don't remember.  

Started training this morning with 3 easy miles.  I'm glad they were easy because 10 hours earlier I took a 12 miles bikeride before dusk.  Good practice to run on tired legs since I know thats how they will feel with Ragnar.

Easy Run 3 miles @ 10:33

The rest of my running plan looks like this for the week:

Wed:  Tempo  6 miles, inc. Warm-up; 4 mil @ 9:41; Cool-down

Thurs:  Easy  2 miles @ 11:12

Sat:  Long Run, 10 miles @ 11:12

The easy runs recommend slower than I'm comfortable with.  I'm happy with a 10:30 pace for easy runs.

Well,  I guess if you are going to have an injury its better to have one the first week of training than the last week before the race.  Seems my great bike ride with the run the next morning was a little too much for my calf.  I limped out of bed Tuesday morning and realized I was not spinning.  I limped out of bed this morning and realized I was not running today so I did boot camp instead.  Once I get moving it doesn't hurt so bad but if I sit for 10 minutes then walk it hurts.  I'm considering spinning tomorrow since spinning is more of a quad workout.  Lets see if I can limp out of bed.

I was able to spin on Thursday and did pretty well.  I didn't stand for hill climbs because then my calf would remind me it isn't ready.  I took off from working out on Friday (which was difficult) but my patience paid off and I was able to run a comfortable run today, with no pain.

I broke my run into 4 miles + 4 miles + 2 miles.  I did it that way to break up the monitonay.  I ran the first 4, reset my watch with the goal of increasing my pace just a little on the next 4.  I reset my watch again with the intention of increasing my pace a little more.  

I wanted to keep my pace in the 10's, knowing I will start speedwork again next week.

First 4 miles:  10:33 AP

next 4 miles:  10:24 AP

Last 2 miles:  10:03 AP

Three miles in the hood.  The temps were so nice!

Did not have time to spin this morning and knew I wouldn't have time to run tomorrow morning so I ran at the gym this evening.

Speed work:  1 mile warm-up @10:30 pace, 2.5 miles @9:00 pace with 1/2 mile recovers inbetween @10:30 pace.  Last 1/2 mile recover speed.

I am planning on doing bootcamp in the morning.  

Boot Camp today!

Did my long run today because I'm going out of town this afternoon.  6:30am out on the rail trail. I saw a doe with her fawn, a turkey, a mosquito, and a squirrel.  I'm glad I got out early because it got hot quick.

AP:  10:38

Three miles on Rosewick Rd.  This road has a good hill on it.  Out and back by 6:45, before the sun got hot.  

I have some weird feet.  My left foot overpronates and my right foot underpronates.  My left foot is flat and my right foot has a good arch.  I buy inserts to support my arch but it is too much for my left foot (flat foot).  It causes me to strike on the outside and heel of my foot which makes my foot sore after running.  Today I replaced the insert of my left foot with the insert that comes with the shoe (not the additional arch support I use on the right foot).  My foot isn't sore and it felt more comfortable.  I'm going to try it again with my tempo run this week.  Hopefully it doesn't mess with my knee.  

AP:  10:17

Spinning today!  I got up at 4:15am because I couldn't sleep so I had time for a cup of coffee before class (starts at 5:30).  The coffee really seemed to improve my stamina.  Great workout!

Had time this morning for Boot Camp and my run.  Boot Camp was upper body with weights and core work.  Found a great treadmill at the gym that has a decline option.  Ran 5 miles with 4 miles at 9:30 pace temp (on incline).  

I can use this treadmill for my Ragnar training.  Once I find out which part of the trail I'll be running, I can look up the topography on the site and mimic it with the treadmill.  

Three easy miles on the treadmill at the gym.  Too humid outside with the hurricane lurking off the coast.  I am going to do my long run tomorrow instead of Saturday because I'm going out of town.  Its supposed to be a lot less humid and cooler tomorrow.  I definately plan on doing an outside run with some hills. 

Ten miles on Rosewick.  Nice cool, breezy morning from the hurricane passing by.

Ran easy in my grandsons neighborhood.  Not sure of pace, probably about 10:30.  Legs were tried after taking 4.5 mile walk through the woods Sunday night.

Spinning!!!  Great workout!!!

45 minutes "boot camp".  4 miles on the tread mill with 3 of those miles @ 9:30 tempo pace.

I have been super tired this week.  I didn't have the energy for a morning run so I went on my way home this evening.  There are tons of more people at the gym in the evening.  Had a job interview today and if I get the job, I may have to switch to evening workouts.  Could be a good change :)

11 miles early because I had to be showered, fed, and out the door by 10:30am.  Barely made it!

Ran on the treadmill in the hotel.  On vacation :)

Experienced some hills in TN.  

Four on the treadmill again.  Carbed up with some dark chocolate fudge ... yummy!  Love vacations :)

Three miles this evening on the trail of a local park.   I must have had a good vacation because I'm 5 pounds heavier.  My body protested but finally started cooperating around mile 2.  

Boot camp then run afterward.  Did 2.5 miles at 8:57 with 1/2 mile jogs inbetween.

Spinning this morning.  Said goodbye to my instructor since my schedule is about to change and no more morning spinning.  I've been spinning with this guy for about 8 years.  He drives me crazy but I always get a good workout.  I'm looking forward to a new routine :)

My legs are so sore today.

10 miles on the rail trail.  Humid but overcast skies made it bearable.  Wanted to do 13 when I first set out but my legs were still sore from boot camp and spinning.  I decided to be happy with 10 so I could walk today.

Ran in hood this morning. Tempo with 4 miles at 9:33.  

Three in the hood before the sun came up:)

Asked my husband to drop me off away from the house on his way to the store.  Forced me to run back home. :)

4 in the hood.

Boot Camp!!  Getting better at push-ups!

Spinning.  Sad to say goodbye to my regular crew.  Starting a new job Monday so my schedule won't allow an early morning spin.

Treadmill tempo at gym.  1 mile warm-up, 4 miles @ 9:22, 1 mile cool-down.

Wanted to see if I could still run after not running for a week.  Wanted to include a hill since I'll be running hills in the Ragnar race.  Ran the first four miles out at a 9:38 pace then reset my watch.  I ran the other four miles back in at a 10:31 pace.  I purposely went easy on the way back in so I could ease back into my routine.  

Getting into a routine will be challenging this week.  

Looking forward to nap time now :)