Saturday, November 2, 2019

Nashville Women's Half Marathon Race Recap

I ran the Nashville (TN) Women's Half Marathon on September 29, 2019.

Photo by FinisherPix

I stayed at a hotel in Brentwood, TN. The race start was scheduled for 7 AM. I got up at 4:30 AM. Maybe could have slept in a little more. I had a great breakfast of Greek yogurt, sweet potatoes, cherries, blueberries, strawberries and peanut butter.

It was only a 15 minute drive to the Nashville Farmer's Market, where I parked. The race start was a few blocks away. I arrived at 6:15 and headed for the start line just outside the Nashville Sounds stadium. I did a light jog to warm up. I needed to find a porta potty, so headed into the stadium. I really had to go, but the line for the women's bathroom was really long.

I suddenly realized I wasn't wearing my running shoes!!! Nope, this wasn't a nightmare, I was awake, 20 minutes before the start of my half marathon, in desperate need of a porta potty and in the wrong shoes! Well, this was fun. I took off running for my car in a more direct line than I'd taken before and thankfully passed a row of porta potties, empty! No lines. Whew! I took care of that business and flew down the street back to my car. My running shoes were lying in the floorboard. I quickly changed to them, gulped some water, and ran back to the starting line. Nothing like a brisk warm up....

It was warm and muggy already at 6:55 AM. I knew it was shaping up to be a warm day, so I had my small 10 oz Nathan ExoShot handheld to use between aid stations, which were supposed to be every two miles.

My training was a little sporadic and hasty for this race. I used an 18 week training plan, but only did the first 10 weeks of it and then switched to taper mode. I trained for a 2 hr 45 minute finish. I just wanted to ease back into running with a just finish mentality. My training was mostly on trail or on the treadmill. Running 5 days a week.

Back to the start. For some odd reason, they held us until 7:15. They said something about the course not being ready. I found that strikingly odd and annoying, standing around, waiting to start, with the temperature rising.

We finally did start around 7:15 AM. A surge of women and a few men. About 700 runners total.

My goal pace for each mile was around 12:30.

My first mile clocked in at 11:25. Ok, ok, early excitement, just settle down and run.

My second mile clocked in at 11:25. Ok, really, you need to calm down and run slower. You'll never maintain this pace. Slow, slow, slow. I tried.

My third mile clocked in at 11:00. Um, really? I felt like I was running on air. It was almost effortless. The effort was coming from trying to slow down.

For the next several miles, I abandoned the notion of slowing down and just ran what felt like a comfortable pace. Not too hard, but not forcing myself to slow down. Most of those miles were around 11:30 per mile.

Mile 8 (11:45) it started to get hard and HOT. We were out on the Cumberland River Greenway with no shade and no breeze. Ugh. My pace slowed down for each of the next several miles as we stayed on the greenway pretty much back to the finish line.

It was HOT. The water station at mile 8 had hot water. Ugh. I drank it, but it wasn't satisfying in any way. The next water station around mile 10 also had hot water. A gracious volunteer refilled my handheld for me while I grabbed a cup to go. I drank most of that and tossed the rest on my head.

As I was slogging along, a runner came up behind me yelling for a medic for somebody behind. Yep, it was hot. Around mile 10 (11:52), I just couldn't control my heart rate while running. It was way too high. So I did run/walk for the next 2 miles. Transitioning from one to the other was painful. My legs did not like it. I took a salt tablet and a calcium tablet. And kept going. Standing still or walking too long was not going to get me off that hot greenway.

Mile 11 clocked in at 12:12 and mile 12 clocked in at 12:19. I was actually pretty surprised at that. I guess I was running pretty good when I was running. I really thought they'd be much slower.

The mile 12 aid station was wonderful to see. It was at the end of the long stretch with no shade. I could see shade ahead. I drank a cup of water and tossed another full cup on my head. The water was not hot and felt wonderful. Only 1.1 miles to go! I can do this!!!

Mile 13 was run in 11:21; then I made that last dash for the finish line.

I was momentarily annoyed to see my time was 2:33:51. My watch said 13.3 miles. For some unexplained reason, I was secretly hoping for a sub-2:30. Which was ridiculous, considering I hadn't trained for that pace, hadn't even completed a full training cycle and it was much warmer than hoped for a late September race. With a tiny bit more training or a little let up on the weather or maybe just a little more fuel, I would have been sub-2:30. So I readjusted my attitude and was quite happy with the result.

My next training cycle starts November 15. An 18 week marathon training program from Luke Humphrey Running based on the Hanson Marathon Method.
Goal Race: Asheville Marathon in March 2020.

Thursday, August 22, 2019

Late August Update

Gorgeous view from an overlook at East Fork Stables

I'm about 4 weeks out from my half marathon and training is progressing nicely.

I'm running 5 days a week with a rest day on Sabbath and the other fit in the week where I need it for life stuff. Since I'm only running 5 days a week, my long runs are about 10 days apart. That's kinda nice. I'm up to 9 miles for my long run and will top out at 11 miles before the 2 week taper starts.

I'm running trails most of the time with the treadmill thrown in when the weather is icky. I'm super pleased with my trail running. When I moved here and went straight from a half marathon PR to running on trails, I fell all the time. I mean at least once a mile. It was not good and one of the reasons I stopped running.

Since taking a hiatus, I have had to start back running slow and since trails are what I have, I've been running very slow on trails. Basically walking/hiking and running when I felt I wasn't going to fall on my face. I've gotten more confidence on trails and have only had one good spill. Fortunately, I just scraped up my knee and that was it.

Me after my first trail spill of this training cycle. Just a scraped knee.

I'm still being super careful, but I'm pleased that running on trails is becoming a habit. I will admit to sticking to the easier trails so far. I'm sure I'll branch out to some harder trails with more elevation and more obstacles eventually, but right now, I'm good building my confidence.

Last week, I got to help at the Ride & Tie World Championships held at East Fork Stables. I helped mark trail and then hung around to watch the events. The premise of this sport is that there are 2 humans and 1 horse to a team. The humans take turns riding the horse. At the starting line, one human rides, and the other runs. At some point, the person riding the horse hops off, ties their horse to a tree and takes off running. The other person that started running comes up to the tied horse, mounts up and rides off, usually passing the other human on foot. This continues throughout the day as the humans leap-frog each other using the horse. It's really a fun thing to watch. One of these days I might even participate!

A Ride and Tie team coming in for the finish after 35 miles

There is another event associated with Ride & Tie called the Equathon. This is an event where there are 2 stages. During the first stage, a human rides a horse. Let's say that first stage is 15 miles. So the rider and horse do the 15 miles. When they get back to camp, the horse's pulse has to reach 60 beats per minute. As soon as that happens, the second stage starts. This is run by a human on foot. No horse for this stage. The person that runs can be the same person that rode or it can be a completely different person.

Equathon is a great concept for those that don't want to find a running partner for a Ride & Tie event and want to do it solo or for family or friends to do together. One can ride their horse and the other can run the second stage, but they're still on the same team, doing the same sport. Very cool concept. Also, it's easy to partner up. If you are a trail runner and want to try the sport, there are often people that are looking for a runner for the run part of an Equathon. In fact, this past weekend, one of the Ride & Tie teams had a trail runner on the team that had only ridden a horse twice before that weekend! So it's definitely something worth checking out if you want to spice up your running.

You can find more information about Ride & Tie and Equathon at

Saturday, August 3, 2019

Running For Fun - How Did That Go?

When last we met, I was going to "run for fun" in 2018. Well, you see I had absolutely no blog posts in 2018 and have gone 8 months into 2019 without a post. So, how do you think fun running worked? It did not. Good guess. I ran less than 250 miles for all of 2018.

I am very goal oriented and the best goal to get me running is to have a race on the calendar. I did put a half marathon race on the calendar for March 2019, but I only half-heartedly "trained" for it because it had such a generous time limit, I knew I could walk the entire thing. We ended up not doing that one for family reasons anyway.

About a month ago, I was away from home on business and got it into my head it was time to start running again. I looked at the fall race calendar and signed up for a late September half marathon. Time to get busy again.

Since I quit running after we moved, I gained about 15 pounds. This summer I decided that had to go, so I adjusted my food drastically and dropped about 12 lbs in 8 weeks. That's when I decided to start running again and now I'm back to the weight I was when we moved, just after my PR half marathon performance in October 2017.

I've been running consistently for right at a month. I'm using an 18 week half marathon training plan from Luke Humphrey Running on Final Surge. When I started training, I was too close to actually use an 18 week training plan. I might should have gone with a 12 week training plan, but I already had this 18 week one. Given my fitful running over the last 2 years, I didn't want to purchase another plan and just end up not completing it. The great thing about Final Surge training plans is you can use them over and over again.

Since I was too close to my race date to do the full 18-week training plan, I decided to just start at the beginning and get as far through the program as I can. I'll have to adjust the last 2 weeks for a proper taper into race day.

I am definitely not looking for a personal record, especially considering I'm not doing a full training cycle. I just want to mosey around the course and get done in 2 hours 45 minutes. B goal under 3 hours. Of course, I have a secret extra credit goal, but likely won't hit that, but I'm super ok with it.

This plan peaks at only 30 miles per week and has me running 5 days a week. Definitely easier than the last plan I did that peaked at 43ish miles per week and had me running 6 days a week.

The other wrinkle in my training is that I am training almost exclusively on trails and treadmill. Trails most of the time, with the treadmill as a backup in bad weather. My half marathon is a road race. So that will be an interesting experiment.

Sunday, December 31, 2017

Obligatory Year-End Post

I don't usually like year-end posts. I don't often read them, much less write them, but here I am writing one. Just wanted to catch up my blog in a few short paragraphs.

What I got done this year:

  • 5K PR on New Year's Day 2017
  • Marathon PR in March
  • 10K PR in July
  • Half Marathon PR in October
Kinda hard to beat that year!

I did my first Hansons Marathon Method (HMM) training program. I did the Beginner's Program for the half marathon that I PRed.

I ran a lot for me. 1,037 miles. 246 hours.

After my half marathon PR, I took some time off running and moved to a new house 160 miles away from my old place. I started back running, doing the HMM Beginner's Program for a spring marathon at Biltmore in Asheville, NC.

Then I got sick and between being sick and holidays, I missed 3 solid weeks of running. Doing the Asheville Marathon in the 6.5 hour time frame was a long shot with a good solid training program of 16-18 weeks. With 3 weeks down the tubes and my mojo for running at a 2-year low, I made the decision to skip the Asheville Marathon for 2018.

I'm going to try running for fun in 2018. I generally run when I have a goal race hanging over my head, so we'll see how the running for fun is. I do still want a few halfs on the schedule, but I likely won't get a full marathon. And I'm not really planning to go for a PR in 2018. 4 PRs in 2017 will keep me happy for awhile.

Me on an exploratory run this fall.

Due to the move, I have lots of new trails to check out and my trusty treadmill ready to keep me in shape anytime, cold or hot, dark or light. But specific distances and paces won't be as important. Just whatever I want to do as long as I'm not running too hard too much of the time. So we'll see how a more laid-back running schedule works for me. I will be signing up for the 2019 Asheville Marathon as soon as registration opens. :-)

Monday, November 6, 2017

Iron Horse Half Marathon 2017

I'm still here! I have been so super busy the last several weeks! My husband and I bought a house! And a horse! And moved! And I ran my half marathon in mid-October.

Not only did I PR, but I smashed my PR of 2015 by 13 minutes 14 seconds!!! So thrilled with the Hansons Marathon Method training program and my performance. I used the hills to my advantage and pulled out the stops after 10 miles. I had an amazing negative split, running the last 3.1 miles in 31:48, which is a PR for a 5k effort! Granted, I did have some gravity help in the last 3.15 miles but there were some uphills too. This was my goal race. I trained specifically for this race on this day. I trained for 2:35, hoped for 2:30 and came away with 2:26:34, surprising myself. After some food, a shower and stretching, I felt great. Even after driving several hours home, I felt great. I was a little stiff the next day, but overall, felt really good. Definitely going to use Hansons in some form for my spring marathon training!

I took 10 days off running and have done some easy running since then. I've been riding my horses a lot the last 10 days. Marathon training starts in the next week or two.

Our new house is in an equestrian community with horse trails connecting to hundreds of miles of trails in a national forest area. So much running and riding waiting for me just outside my door!

Here are some random pictures for you to enjoy.

My niece, Lillie, on my new horse, Dia, a 5 year old half Arabian mare.
My nieces, Amy and Rinnah, on Serts and Sasha.

View from the back of the house looking toward the barn/garage.

My first run at the new house!! Barn and paddock in the background.

Just after my PR finish!

My splits

My stats

Saturday, September 23, 2017

Half Marathon Training - Weeks 12 through 15

Wow, it's been four weeks since I've put up a blog post! Same old excuse. Really busy. I have been running though! A few highlights from my last weeks of running.

Picture of the Month

Since it's been so long it's not a picture of the week! This isn't a running picture, but it's one of my favorite pictures I took all month. This is my mare Sasha patiently waiting for me to hang turn ribbons at an intersection of trail.

Week 12 - Aug 27 - Sept 2

Strength run in the rain

Ran 44 miles total, so I got all my runs in. My 5 mile tempo run turned into a 7 mile tempo run because it was a cool day and I just kept running. My long run (12 miles) and a 6 mile easy run were on trail. Only one treadmill run this week and a 3 x 2 mile tempo run in the rain wrapped up my week.

Week 13 - Sept 3 - 9

Walking from our truck to the show!

This was such a great week for me personally. Maybe not so great for running mileage, though! On Sunday, several of my family got to see Cavalia in Nashville. It was such a great show! We had a wonderful lunch at Romano's Macaroni Grill before and some ice cream after. Wonderful horses, amazing acrobats, good food and some of my favorite family to spend it with??? Absolutely wonderful!

Monday, I went to run the Franklin Classic 10k. I usually run the 10k AND the 5k, but this year, for some unknown reason, the 5k was starting an hour later than usual. I run slow enough that, in previous years, running the 10k gave me about 10-15 minutes to change my racing bib before the 5k started.  They also removed packet pickup on Friday, so I had to go early on race day to get my t-shirt and race bibs. The t-shirt I got was ginormous! So huge! Supposed to be a medium, but it's so huge, I think Daniel can wear it. All in all, a not so pleasant experience with the "extras" of a race.

My plan was to run my own warm-up, then run the 10k at my half marathon tempo pace, since Monday is Tempo day for me. I ran a 2 mile warm-up by running up to Pinkerton Park and through their paved trails before running back to the start line.

I seeded myself much further up in the pack than I usually do. I have a tendency to seed too far back these days and get stuck behind walkers and strollers. I ended up a little too close to the front, but I tucked myself into the far right lane and let people flow around me until I was running the same speed as the people around me. One of these days, I'll figure it out.

My target pace was 11:50/mi, give or take. My first mile was 11:03. Oops. Slow it down. I managed to slow to 11:24 for the second mile, but began passing people already who went out way too fast the first mile. I was too fast my first mile also, but I was by no means used up. My 3rd mile had a couple small hills in it and I just motored up the hills, passing more people while they walked up hill and even more people as I cruised down the other side. 11:13 for the third mile. By the fourth mile, I was running with people who were still holding their pace or had slowed down to their pace and I didn't pass many people in that mile. 11:22 for that mile. Mile 5 had some mild downhill and I used that to my advantage to do an 11:15 mile. I had pretty much abandoned the idea of running 11:50/mi! I was running well, my breathing was fine. On the flat, I was running around my tempo pace. On the up hill, I was only a few seconds slower and on the downhill a good deal faster. My HR was only a bit higher than a normal tempo run. So while I was running faster than I planned, my body felt ready for it, so I made the decision to just keep going. I was pretty sure I wasn't going to PR, but I let myself run a bit faster on the 6th mile for 10:50, again using downhill to my advantage and passing a few people in this mile. After the 6th mile, I let go and sprinted the finish for an average of 8:13 for that last quarter mile. And came in just under 1:10. A PR! When I was going to just go do a tempo run. Haha.

I kept running and retraced my warm up for a cool down at an easy pace, reliving the race and deciding that while I had PRed, I hadn't run too fast. I felt good and my HR recovered very quickly.

On Tuesday, we left for vacation at the annual Big South Fork endurance ride. Daniel takes care of the water and I volunteer to mark trail. This means a lot of time on my horse, Sasha, putting out ribbons on trees for the riders to follow to keep them on trail. Since I spend a lot of miles, Sasha and I don't get to compete this ride. We just volunteer.

Tuesday it rained and rained and rained after we got parked. We decided not to do any trail marking that day and I decided to hang out with my friends and go to supper rather than go for a run in the rain. So it ended up a pure rest day.

Wednesday, I got up and did an easy 6 miles on the gravel road that bisected our endurance camp before starting my trail marking duties.

My view for many miles and hours from the back of Sasha.

Over the next 5 days I spent 105+ miles on horseback. 41 miles on Sasha marking trail, 16 miles unmarking trail, and 50 miles on Friday doing the endurance ride on a friend's mare. Diane knew I couldn't compete Sasha because of marking the trail, so she graciously offered me Sunshine to ride! I couldn't resist and was completely grateful for the opportunity! Sunshine was a good horse, taking the hills in stride and carried me to a 10th place finish on a tough trail!

So while I only ran 16 miles during week 13, I rode 91 miles on horseback. If you've never done an endurance ride before, trust me, that works the legs!

Week 14 - Sept 10 - 16

Me after a cold long run!

Back to my regular schedule! I rode Sasha 16 miles on Sunday pulling ribbons I'd put up before the endurance ride, but after that, it was back to the pavement or trail for running. My Monday tempo run was tough on sore and tired legs! But I managed to keep to pace and did my entire 6 miles. Back to Bowie Nature Park for my 12.5 mile long run on muddy trails in drizzling rain, a couple of easy runs on the treadmill and a repeat of my 3 x 2 mile strength run rounded out my 44 mile week.

Week 15 - Sept 17 - 23

Finally up to the current week!

Monday was my 6 mile tempo run at River Park. It was super hot and humid! I've gotten rather used to the milder temperatures we've been enjoying. I was able to maintain pace, but it was a definite struggle and my HR was way higher than usual. I also had to contend with a bunch of high schoolers clogging the trail. I don't mind a bunch of people, but if you're running together, at least don't block the entire trail! Some of the groups were completely across the trail

I did a couple of easy boring 6 mile treadmill runs on Tuesday and Thursday. I really need to get another 6 mile program. I'm bored with the one I have.

My adorable 22 week old kittens. Coltrane up top and Snowball below.

Wednesday was my long run. I had to drop off my kittens to get neutered, so I ran around Franklin for 11 miles. I had a course all mapped out and loaded onto my 935.

First issue, it was really hot and I forgot my handheld water bottle at the truck. I didn't realize until I was almost 2 miles into the run (when I wanted that first drink...) and I wasn't going to go back to get it. I knew I could get water along my route, but I had thought I'd use that for refilling, not for the entire water for my run.

Second issue, my 935 crashed during the course, so I had to reset it. Fortunately, the watch didn't lose the first part of my run. So I canceled the course and continued running. Unfortunately, I didn't realize that the GPS didn't lock on! So I ran almost a half mile before it beeped and said it found the GPS signal. Ugh. So I lost 1/2 mile. Of course that half mile is not counted in my weekly total since I have no proof! Not the end of the world, but annoying.

Third issue, I twisted my left ankle pretty badly while trying to walk along the side of a busy road without a shoulder or a sidewalk. That was not fun. I had to walk for about 1/3 of a mile before I felt I could jog on it. It was ok, but still hurt a bit the rest of the run and I had to ice it for the next 2 days (although I did do my other runs on it).

Fourth issue! I had mapped out a course that included no sidewalk for over a mile! Where I twisted my ankle, I knew had no sidewalk, but it was only a short stretch and I was ok with that. But I thought there was sidewalk on the rest of the course. Nope. So I had to walk close to the busy road, but in the grass and uneven terrain with a twisted ankle. Really brought my average pace down. This was a slight downhill and should have been a joy to run. But there were not any convenient back roads that I could use to cut through. I breathed a sigh of relief when I got back to the sidewalk!

All in all, it was I got it done. It was supposed to be a 10 mile run, but was 11 (really 11.5...). And it was well within my long run pace range. Since it was a one-time thing, I don't have to figure out how to fix the course. I'll just let it go.

I run to eat!!! Post long run meal!

After my run, I cleaned up with no rinse bath wipes and no rinse shampoo and found a local eatery to work while I waited for the kittens to be ready to come home.

My strength splits

Friday was another strength run. 4 x 1.5 miles with a 1/2 mile recovery. I did a 1 mile warm up and 2 miles cool down. This was a good run. I took a bit to settle into my breathing, but I hit my paces pretty well and felt pretty good.

42 more miles in the books.

What's next?

More running, but I'm getting closer! My half marathon is on October 15. I have 4 extra days in my training cycle. I do not want to just add 4 days of easy running to my taper, so I need to figure out where to put them before the taper and what workouts to do.

Saturday, August 26, 2017

Half Marathon Training - Week 11

Picture of the Week

On Monday, my niece came out to ride Sasha. With Tanna and Serts retired, I don't have any horses where we can both go out and ride. So Lillie has been missing riding. She saddled Sasha and rode on our property.

My mind to your mind. 💑

Sunday - Cross Training

Sasha pauses for a bite unloading at the trailhead.

I was scheduled for a 5 mile easy run, but I decided to take Sasha out for a workout instead. We normally do 18-20 miles when we go out, but I gave her a break and we just did 10 fun miles. She enjoyed the freedom to go her own speed (as long as it was safe).

After I got home, Daniel wanted to go to town, so we went shopping (Lowes, Northern Tool, Harbor Freight), then to one of our favorite Mexican restaurants. They have the most yummy dessert: cheesecake wrapped in tortilla, fried and sprinkled with cinnamon and sugar, served with ice cream and all of it drizzled in chocolate syrup! No idea if it's actually Mexican or not, but super yummy anyway!

Monday - 5 mile Tempo Run

I thought it was awesome to see other stars and planets in the middle of the day!

Eclipse day!! I lost my driver's license over the weekend so we went to the DMV to replace that. Then out to join our family with a bunch of school kids to watch the eclipse. We were in the path of totality and got to see the total eclipse for just over a minute and a half. It was so cool to watch and see the excitement of some of the kids. We got to see shadow snakes and the corona of the sun as well as solar flares. Super cool!

Then my niece came home with us to ride Sasha and when we returned her to her family, we had dinner with them. Such a full day. When to run?? At 5:30 AM, of course.

I got up and hit the treadmill. I usually prefer to do my substance workouts outside, but there was no time for that. It was treadmill or skip it.

I normally do my tempo runs out at River Park. So I used my iFit subscription to draw out the same course I would run if I was actually at River Park. I set it to a warm-up pace for the first mile, tempo pace for the middle 5 miles and easy pace for the last mile.

My treadmill has incline and a -3% decline, so it changed incline fairly appropriately for each stage of the run. When it was going downhill, I bumped my speed up, just like I would if I was out there for real. When going uphill, I made sure I was only going tempo pace. Outside, I go a bit slower uphill, so overall, my treadmill run was easier than doing it outside.

But it was a good workout and I got to enjoy the rest of my day without feeling guilty that I didn't get my run in.

Tuesday - 6 miles

This was an easy run. I had to do some errands in Spring Hill, so I popped over to Thomspon's Station Park to get 6 miles in. I haven't run over there in a few weeks, so it was the first time I saw the sign changed. The park has been renamed to Sarah Benson Park. Not sure if I'll be able to make that switch in my head, but we'll see.

The gravel circular path is about 9/10ths of a mile. I ran that a full time before heading in the trail part of the park. I ran back there for about 4 1/2 miles, then came back out front to finish out my run. With a good bit of elevation on those trails, I wasn't able to churn out a fast pace, but it's all good on trails. I was just happy I didn't twist an ankle or face-plant.

Wednesday - 12.5 miles

Mushroom I saw along the trail.

Out to Bowie Nature Park. One of my happy places whether on foot or on horseback! Although lately, it's been mostly on foot. I missed my long run last week, so I was pleased to be back.

I ran the Perimeter trail clockwise, then my inner trail, then the Perimeter trail again, counter-clockwise. That would have been about 12 miles, but around mile 5, I popped down to the restroom and to refill my water bottle.

The temp wasn't too bad at 74°. I took a gel at mile 4, mile 7.5 and mile 10. I did easy effort for the first 6 miles, then moderate effort for the next 3, and finally allowed my HR to just reach lactate threshold for the last 3.5 miles.

It was a decent run. My hips and glutes and lower abs were sore for the next two days.

I wore very bright shorts! I had to replace my running shorts with a smaller size and ended up with 3 pretty bright colors! I wanted to get the same style with the nice big side pockets, but lululemon stopped making them and pink, peach and aqua blue were the only colors I could find to buy in my size. I decided to go ahead and buy them since I like the shorts so much and I was worried I won't be able to find any in the future.

Thursday - 6 miles

An unexciting easy treadmill run. I reworked my treadmill run to have me running longer. I still did run/walk at the same ratio as normal, but I bumped up the distance of each interval by 15% each time instead of only 10%. That had me running longer pretty quickly, but also gave me longer walking breaks. It also had the advantage of messing with my mind so I didn't know exactly when the next walk break would happen.

Friday - 4x1.5 mile Strength Run


Last week, I thought my strength run of 6x1 mile with 1/2 mile recoveries would be no big deal, but ended up tough. This week, I was mentally prepared for the badness!

I also got to cut my run from 13 miles down to 10. This week was 4x1.5 mile with 1/2 mile recoveries. So 8 miles for the run and I did a mile warm up. I cut 2 miles from my cool down down to one mile so my run would be just 10 miles.

The weather was super unbelievable for Middle TN in August!! About 58° when I started and only mid-60s when I finished! I was actually cold for the first 2 miles! So I can thank the weather for a better run than last week.

I ran down to the Cason Trailhead. I was able to refill my water bottle and visit the restroom just at the end of my recovery for my second interval.

I ran my first and last intervals a bit too fast. For the last 1/2 mile of the last interval, I just ran without watching my pace on the watch and ended up doing pretty well on that one. Felt pretty good, but was ready for the recovery jog.

I did the 10 mile workout in 2 hours 2 minutes. I was super pleased when I saw that. :)

Weekly Stats

Number of Runs: 5
Number of Trail Runs: 2

Training Miles: 41.5 miles
Training Hours: 9 hours 18 minutes
Average Training Pace: 13:27/mi
Total Elevation:  2,085 feet

What's Next?

I'm on track to have my highest mileage month of running ever. My highest so far is 167 miles in January 2017, during the height of my marathon training. So far this month, I have 140.5 miles.