Tuesday, September 27, 2016

Half Marathon Training - Week 12

I barely ran last week, so I rather cringe to say it's half marathon training, but still, I am in training!

10k medals to the left; half marathon in center left; endurance horse back riding mileage center right; marathon far right

One great thing that happened last week was that my husband hung up a medal holder for me. It's in front of my treadmill. I'll be starting marathon training after this half marathon cycle and I daresay I'll be spending a lot of time on the treadmill this winter.

I'm not going to do my usually daily recap for each of my runs. I ran 3 times. All on the treadmill, all an easy run/walk pace around 14:00/mi.

I was taking it easy for a couple of reasons. 1) I wanted to be sure I hadn't injured myself when a bruise popped up on my right outer thigh just above my knee. 2) I was going out of town to ride an endurance ride and was resting up for that.

The endurance ride didn't happen. We drove out there and were there, but the ride itself never happened. I'll post on my endurance blog about that in the next few days after I have time to process it myself.

Fortunately, I never had a single issue from the bruise. I don't know why it popped up, but it's gone and I'm going back to training.

This week, I've already missed Monday's run, but I'll continue on with training the rest of the week.

The Iron Horse Half Marathon is just 2 1/2 weeks away. I paid to have my run packet mailed to me, so I already have that. Saves me from having to do the out of town packet pick up thing the morning of.

Saturday, September 17, 2016

Half Marathon Training - Week 11

Well, this was my first fail kinda week of this training cycle. I've been very consistent with my workouts, hitting most of them, adjusting as needed. But I made a mistake on my first run that resulted in some missed runs.

Monday - 6 miles @ 12:00

That 12:00 average pace is the problem. I was very busy getting back from vacation and I didn't have time to go to a park to do my steady pace run. I've tried hard to keep the treadmill runs this cycle to my easy runs and do my substance runs (hill, steady pace, long runs) outside, but I couldn't justify the extra 90 minutes to drive somewhere. I should have.

Or rather, I should have kept to my normal pace. My steady pace runs are supposed to be at 12:36/mi. But I programmed the treadmill to 12:00 with a 1% incline.

My legs were very heavy for the first 2-3 miles, but I lowered my head and stuck with it, my legs lightening up half-way through. My average heart rate was very good.

After the run, I had some mild shin pain in my right leg, but that resolved after a couple hours and I figured everything was fine.

Tuesday - 5 miles @ 13:54

Back to easy miles for this run. I did my normal run/walk on the treadmill. Again no time to go out to run. Absolutely no problems on this run. Just my nagging thought that I should bump my paces a little after the half because it felt way too easy.

Wednesday - 10 miles @ 13:29

Apparently my camera caught me in a deep breath after my run.

For my long run, I took the time to drive out to Stones River Greenway in Murfreesboro. I really enjoy that trail system. This time, I parked at the General Bragg trail head and ran through parts of Stones River National Battlefield.

They have a very good water bottle filler at their restrooms. That part of my run was partially on trail. Fun when it's dry, but would be slippery when wet and not suitable for my street shoes, but it was dry so no worries.

After running through the battlefield, I returned to my truck and passed it by, running down to Old Fort Park to get the rest of my miles in.

I managed to hit my long run average pace spot on! I was thrilled. Only a couple of miles at about 13:50 and a couple at 13:06, but the rest very very close to target pace.

Mind-wise, this was NOT a very fun run, honestly. After I got done with the battlefield, the other 5 miles were a bit of a slog through, but hitting my paces certainly made me happier.

Thursday & Friday - Rest Days

I was not scheduled for rest days for the rest of the week. However, Thursday morning, I noticed a large black/purple bruise on the outside of my right leg, just above my knee. Other than poking at it, there was no pain, but there was a small knot in the middle of the bruise. I had felt no pain on any of my runs this week. I can be a bit clumsy didn't remember banging anything hard enough to get a large bruise.

To be on the safe side, I ditched my Thursday easy run and my Friday hill run. Bruising means bleeding somewhere and I don't want to push through something and end up derailing my overall goals.

My best guess is I did something Monday that caused a bit of bleeding. I ran too fast, for too long, without building up to that speed. And since it was on the treadmill, I didn't get the benefit of different stride lengths and slightly faster and slower speeds. I thought I'd be ok, but I'll have to be more careful. Maybe the bruise had nothing to do with that workout and maybe it did. But I'm going to take it as a lesson.

Weekly Totals

Training mileage: 21.00 miles
Training time: 4 hours 36 minutes

Total Mileage*: 22.40 miles
Total Time*: 5 hours 5 minutes
Elevation Gain: 93 ft

* includes warm-up and cool-down

Coming Up

I'm off on vacation again the later part of this week. I was scheduled for 2 easy runs, a steady pace run and a long run, but I'm just going to do 2-4 easy runs at 2-5 miles each. Then I'll see how things are. Due to vacation, I likely won't get my next blog post up until the middle of next week.

Monday, September 12, 2016

Half Marathon Training - Week 10

What a crazy week! I was scheduled for 4 runs this week, but I only managed 3 since we were on vacation in the mountains. I did walk a LOT, but I won't count any of that here. ;)

Monday - 10k + 5k @ 12:04

5k start

This Monday run was Labor Day, so I went to do the Franklin Classic. This is the 3rd or 4th year I've done this race and I really enjoy it. Since the 5k starts 90 minutes after the 10k, I get to run both races.

I waffled a lot on my strategy for this race, since it was a race, but also "just another long run" as part of my half marathon training. I finally settled for "run as much as possible" while giving myself the option to walk if needed.

I ended up running both races except for walking through the water stations. There were 6 (!) stations on the 10k and 3 (!) on the 5k, so I got a walking break about every mile.

I managed a 11:57/mi pace on the 10k and a 12:19/mi pace on the 5k. Neither one of those was good enough for a PR at those distances, but they were both PRs for that course. During the 10k, I spent almost the entire run chanting "slower, slower" to myself and I think that enabled me to still run well in the 5k, although admittedly, I wish the 5k had been a little faster. Still very solid performances and I'm happy with both races.

My hill training on Fridays seems to be yielding results as I was able to run even on the hills and the "hills" weren't nearly as scary as they were last year.

Wednesday - 3.5 miles @ 13:55

There are some cool rocks out there.

We went to Big South Fork to help out at an endurance ride on Tuesday and were there for the rest of the week. Wednesday afternoon, late, I managed to squeeze in a 3.5 mile run, even though I was scheduled for a 5 mile run. It was a trail run and some parts were sandy, so it was tougher than my usual recovery runs, but I managed to keep to my recovery pace. It was about 90°, but the humidity wasn't too bad.

Thursday - 10 miles @ 19:06

Sign at a trail head explaining the trail marking system.

Thursday afternoon, I found I was done with my endurance ride volunteer duties for the day, so I went for a trail run to get GPS tracks for my husband so he could put more trails on Google Maps. I originally planned a 5 mile run, but the route he wanted would take me about 8. I was ok with that.

Some of the trail was really rocky and steep, so it was sort of a hiking run. I ran where I could and hiked when I couldn't.

I missed one of the trails that Daniel wanted me to get, so I ended up running 10 miles instead of 8. I got a message to him through my inReach satellite communicator to come pick me up at another trail head so I didn't have to run back to camp and add another 3 miles to my run.

I used a single water bottle and refilled it from the creeks with my Sawyer Mini water filter. It was a lot nicer to carry the water filter than multiple bottles of water.

On one of the trails, I came very close to a black bear who was about 20 feet off the trail. I was running along watching my feet; you know how you do when you're trying not to trip and face plant. I glanced up and off to the side and there he was! I was so shocked to be so close to him. I saw him first (I guess I run with a light step??). Thoughts of what to do if he decided to come my way flitted through my mind when he glanced over his shoulder and freaked out when he saw me. He ran away very fast. No pictures, but that's the closest I've ever been to a bear!

I was supposed to run again on Friday, but there was an endurance race going on, so I volunteered all day and never got the chance. I suppose I could have snuck away for a run, but I didn't and I didn't really feel the need since I got as many miles as I had originally planned anyway.

I spent a lot of time on horseback marking trail. This is my 13 year old endurance mare, Sasha.

Weekly Totals

Training mileage: 22.99 miles
Training time: 5 hours 54 minutes

Total Mileage*: 24.24 miles
Total Time*: 6 hours 21 minutes
Elevation Gain: 1,785 ft

* includes warm-up and cool-down

Coming Up

This upcoming week is a 5-run week, so I'll be running every day. 5 days in a row doesn't really scare me anymore. :)

Saturday, September 3, 2016

Week 9 - Half Marathon Training

This week was a 5-run week. After last week's adventures, I was tired and sore! I wasn't sure how I'd be able to handle running 5 days in a row and my longest week, mileage-wise, of my training cycle so far. I'll only have one other week this training cycle that is this many miles.

Monday - 5 miles @ 12:19

After my run.

Steady pace day. Boring me, back to River Park! I like to have the comparison week to week right now. It's energizing to see my progress from week to week. Eventually, I'll probably get sick of doing this and want to mix up where I run, but until then, I'm going to keep rocking on.

I was sore and tired from the endurance ride, but I decided to try to do the steady pace run. Target pace 12:36/mile. It was warm with 88° and 64% humidity. I managed to run the entire thing. I ate a single Gu gel at mile one. When I stopped running my left hip and outer thigh hurt for a minute or two, but I walked it out and then stretched it really well. I took a really hot bath when I got home. Heat seems to be an important element of my recovery process.

My average pace was 12:19, so a bit faster than planned. My actual splits weren't too bad though. 12:30, 12:29, 12:28, 11:48 and 12:23. If you knock out that 4th mile, I did gradual negative splits, which is pretty cool. Mile 4 I got carried away on a slight downhill having too much fun with my music. While this training cycle is about pace, heart rate and breathing control, I don't want to scold myself too much for enjoying myself and having fun, especially when I still hit my splits otherwise. :)

Completely happy with my performance on this run

Tuesday - 5 miles @ 13:53

Back to the treadmill for 5 easy miles. My left hip gave me a little pain for the first mile, but worked out of it. This was on a 0.5% incline. 4.5 minutes at a 13:03/mi jog and 1 minute walking. My heart rate maxed at 143, but most of the time well under. A very easy run. Time to bump the incline on these.

Wednesday - 10 miles @ 13:24

Pillar announcing the greenway trailhead.

I drove out to Stones River Greenway in Murfreesboro for my long run. Average target pace 13:29/mile. Overall, I felt this was a hard run for me. I did run/walk intervals of 4 minutes 15 seconds at a 12:30/mi pace and walk for 1 minute. Over the course of my run, the temp climbed from 72° with 94% humidity to 85° and 73% humidity.

Overall, I did a good job of hitting my splits within about 10 seconds of goal pace. My heart rate was getting pretty high on the last couple of miles, though. I did ok on my heart rate for the first 5 miles, then had a 10 bpm jump and then didn't recover from that. I got pretty distracted and my split for mile 6 was 13:06 because I wasn't controlling my pace very well. Apparently, I never really recovered. I'm going to hang out at the 10 mile mark for my long runs for the next couple of weeks.

Thursday - 5 miles @ 13:59

My workout profile.

Back to the treadmill. I got bored on Tuesday, so I changed up my run by bumping the incline to 1% and changing up my run/walk intervals so I was running up to 5 mph for some of the intervals and never really knew when I was going to walk or jog. Not knowing exactly when I would walk or jog was interesting, but I think I defeated the purpose of the easy run by running faster than my prescribed 13:03/mi pace for some of the intervals.

Friday - Hill Friday - 4 miles

Sleepy, but ready to run.

Best Hill Friday so far. My uphills were about the same speed as when I ran this hill 2 weeks ago. I still did the 30 minute jog; 90 second walk uphill. But I really paid attention on the downhills and ran to keep my HR 145-155 even on the downhills. This bumped my overall average pace. I really didn't want to do this run when I started, but I'm glad I did. Overall, I'm happy I'm doing specific hill training this cycle. I think it's making me a stronger runner.

Next time I run this hill, I'm going to alter my uphill intervals. I still feel challenged by the 30 second jog, especially on the steeper parts of the hill, but I'm more than recovered by 90 seconds, so I'm going to drop the walking interval to 75 seconds and see how that goes.

Happy to be done with another week and proud of my Friday Hill Run!

I'm really pleased with how my runs went this week. Almost 30 training miles, my longest week, coming off an endurance ride and a lot of running to boot and still hitting my paces. Pretty happy with how this training cycle is going.

Weekly Totals

Training mileage: 29.49 miles
Training time: 6 hours 33 minutes

Total Mileage*: 31.77 miles
Total Time*: 7 hours 31 minutes
Elevation Gain: 1,255 ft

* includes warm-up and cool-down

Coming Up

Due to more vacation time in September, I'm going to break from my 3-run, 4-run, 5-run pattern. So this week, I'll run 4 times instead of 3 and the following week 5 times. I feel confident that I have a good base to skip the 3-run week this time. We'll see how that goes!

First up is the Labor Day Franklin Classic. This is the 3rd or 4th time I've run this event. They have a cool deal where you can run the 10k and the 5k for only $5 more than running the 10k. So I like to do both. Too bad I only get one shirt! Completely looking forward to this run!

Sunday, August 28, 2016

Week 8 Half Marathon Training - Vacation Style

This week was a 4-run week. Normally I just do a steady pace run, a couple easy treadmill runs and my hill run. But this week ended up being a bit different.

Wednesday we left to do the Iron Mountain Jubilee 50 Mile Endurance Ride, so my runs were a bit different than normal.

Monday - 5 mi @ 12:27

Very happy with that run.

This was my normal steady pace run at my normal place, River Park in Brentwood. But this week, I got to bump it up to 5 miles. This run scared me a good bit, but I kept reminding myself that the bump from 3 to 4 miles was scary and I got through that.

I got a good break on the weather and it was about 81° and only 45% humidity during my run! I started out by eating 2 clif shot bloks during my warm-up. I ran under Moores Lane and up the small hill and past the restrooms. Then down the other side of the small hill. Fortunately, my Garmin Forerunner 630 told me to turn around at the base of the next hill. Whew! I did have to run back up the hill I'd just run down, but I was ok with that.

I managed to keep running for the entire 5 miles. I went slower on the uphills, but kept going. On the small downhill just north of Moores Lane, I had a ball running down that. A great song came on my Google radio station and I flew (for me) through that section until I finally reined it in, reminding myself I still had another 1.5 miles to go.

I hit my splits pretty well. Target was 12:36. Splits were 12:32, 12:36, 12:48 (some minor hills in here), 12:08 and 12:15. My 4th mile had the downhill in it. I tried to dial it back for the 5th mile, but apparently I didn't do as well as I'd hoped. I need to remember this is about control, not speed, but it was definitely a fun run.

The cooler weather made it much easier. I may want to bump my pace goals a smidge as it gets cooler, we'll see.

Tuesday - 5 mi @ 13:51

I had planned to do my hill workout this day since I would be on vacation on Friday, but my left glute was giving me a little trouble, so I decided to roll it and opt for an easy treadmill workout instead. I followed my run up with some really good stretching and a hot bath and that seemed to fix it up.

Wednesday - 2.5 mi @ 13:13

Me and my girl Sasha on our run

We traveled to Ivanhoe, VA, for an endurance ride. After we got parked, I headed on on the New River trail for an easy run. I took my endurance mare, Sasha, with me.

Sasha followed me very well. It took her awhile to figure out what I was doing, but I tried hard to maintain as even a pace as I could. Sasha jogged along behind, then would walk for several steps until she got almost to the end of the lead rope, then would jog some more. I did not have to tug on her or otherwise keep her going. She adjusted to me quite well.

We turned around after a mile and a quarter and headed back the way we came. Sasha came up by my shoulder now that we were headed back to camp and she was more sure of what we were doing. She still adjusted to my pace and didn't tug on me to get back to camp faster. But I did play a bit with matching steps with her and we would run (no longer jogging) together. It was great fun. I can see how it would be beneficial to run with her for my speed work.

Thursday - 12.5 mi @ 14:21

Ready to run

Thursday morning, my husband took me down to Fries, VA, and left me to run the New River Trail back to the Ivanhoe Horse Show Grounds where we were camped.

I ate a couple of fake sausage links (I'm a vegetarian) before we left. Then during my warm-up I ate a gel. Then every 48 minutes, I ate either another gel or 2-3 clif shot bloks. That seemed to work quite well.

It was cool and overcast at the start. About 64° and very humid. It warmed up over the course of the run and the sun came out, but most of the trail was in the shade and I had a great run.

I was supposed to do an 8 miler this week, but due to the opportunity to run this section of the New River trail, I waived that minor detail and I'm glad I did. I was aiming for a 13:29/mi pace, but ended up with 14:21/mi pace due to a couple of stops along the way and taking lots of pics, but since it was longer than I was planning and used to, I'm happy with the pace.

For a more complete wrap of my run with plenty of pictures, check out my blog post on the New River Trail - Fries to Ivanhoe.

Friday - Hill Friday - 2.5 miles

Beautiful view on the endurance ride; my buddy and his horse

So Hill Friday was bumped for a 50 mile endurance ride. I rode my mare Sasha all day. During the 2nd loop, I hand walked her up a 1.5 mile gravel road over 1250 feet. Then on the 3rd loop, I walked up another mile and 350 feet. So I'm going to add that 2.5 miles and 1600 feet of elevation to my weekly totals.

For a recap of the entire endurance ride, please head on over to read my endurance blog post, Iron Mountain Jubilee 2016.

Weekly Totals

Training mileage: 27.61 miles
Training time: 7 hours

Total Mileage*: 30 miles
Total Time*: 7 hours 55 minutes
Elevation Gain: 2,267 ft

* includes warm-up and cool-down

Coming Up

This week coming up is a normal 5-run week. Due to my success with my 12.5 mile long run, I'm going to keep my long run at 10 miles this week and see how that goes.

New River Trail - Fries to Ivanhoe, VA

Last week, I was pleased to be able to attend the Iron Mountain Jubilee Endurance Ride. We arrived on Wednesday for the Friday 50 miler with my horse, Sasha. For a recap of that ride, please visit my endurance blog post Iron Mountain Jubilee 2016.

But I had some time Thursday morning, so I decided to go for a run along the New River Trail.

Originally, I had planned on running from the horse camp at Ivanhoe, VA. I just planned to run south for 5 or so miles and turn around and head back. But my husband pointed out it was only about 12 or 13 miles if I ran from the trailhead in Fries, VA. So Thursday morning, he drove me out to Fries and dropped me off for my long run for the week.

The trail is well maintained rails to trails project. The trail I have done is easy with very little elevation change and a wide even path of crushed gravel. It's a beautiful run with lots of shade and some nice views.

I started my run at the trailhead in Fries, VA. Plenty of parking and a large porta potty. No running water on this trail that I've seen, other than the horse camp at Ivanhoe, so be sure to bring enough water for your excursion or bring along a pocket water filter to refill from the river. I personally use a Sawyer Mini, but I didn't do that on this trip. I just carried 3 water bottles.

The porta potty at the Fries trail head.

This is a fee area.
Map at Fries.
Me all ready for my run!
This is a multi-use trail. It's a great trail for that. Wide with good line of sight most places.

Lots of geese at the Fries trail head!

Beautiful views of the river.
Double Shoals Campground about 4.5 miles north of Fries.
Porta potty and trash can at the campground. Again, no running water.
Campground fees

A few more campsites a little north of the porta potty and fee station.
Mile marker 46 on the left.

Fries Junction. The right trail leads to Fries (~5.5 mi); the left to Galax (~12 mi).
At Fries Junction, I ran into a couple of cyclists that were enjoying the trail and were taking a break. We had a great chat about multi-use trails. With me being a runner and a horseback rider, it was a fun chat. I shared with them the importance of cyclists talking to horseback riders so the horses get a sense that the scary 2 wheeled creature is actually a weird type of human. It was a very pleasant exchange and we parted ways after about 10 minutes.

Calm waters.
A rest stop with a bike rack and a horse hitching post.

Road crossings are marked by these barriers that keep unauthorized cars off the trail.

Another rest stop. Most of the rest stops and some of the trestles have these Emergency Number signs with the location printed on them. Very handy to have if you need some help.

4.5 miles north of Fries Junction, there is a trail that leads to a campground.
The trail back to this spot was in dis-repair. But a quiet place if that's what you're looking for. Would be difficult to get a bike back here.

Buck Dam
Buck Dam
Rest area just north of Buck Dam

Big Branch Trestle. There are several of these over roads or creeks. Horseback riders should dismount. If your horse freaks out, you have nowhere to go but over.

Just past Big Branch, the VA Highlands trail is accessible.
The Ivanhoe Horse Show Grounds were not much further on and I stopped there where we were camped. A very nice run. I highly recommend it for a nice easy run. Not technical, not difficult and I was able to get a nice long run in.

Saturday, August 20, 2016

Half Marathon Training - Week 7 - Technical difficulties!

After some not so good runs last week, I had a great week this week. This was a 3-day week.

Monday - 4 miles @ 12:33

After my run

My steady pace run day. Target 12:36. Back to River Park this week for my run to Moores Lane and back. I forgot to bring any specific running fuel with me again, but I ate a good lunch of falafels, pita bread, hummus and salad and apparently that was enough.

It was warm at around 92° and 60% humidity. I carried a plastic water bottle, having forgot my handheld also. At least I had my heart rate monitor. I leave my shoes in the car and if push came to shove, I could run in my work shoes since my work shoes are the same brand and model as my favorite running shoes.

This was not an easy run, but it was a good run. I know I ran 4 miles, at least. I think I ran an extra tenth due to where I started and where I ended up when my watch beeped for the 4th mile. My Garmin Forerunner 630 messed up on me, as evidenced by no trackpoints when I got home and looked at the uploaded data.

My supposed splits were 12:37, 12:34, 12:28 and 12:33. Which is really good for me. It's entirely possible that those are my splits. I felt pretty good about the run and overall, I know I did at least 4 miles and I know how long I was running. So it's entirely possible that is real. But since my watch messed up, I don't entirely trust that data.

Because of starting my cool down later than I usually would, I didn't walk enough before stopping to stretch and ended up with a little bit of an upset stomach. The water left in my water bottle was also warm, which is enough to gag me anyway.

But no real issues from this run. It wasn't easy, but it wasn't completely out of reach either. A good run overall. Just the geek in me wanted the DATA!

Wednesday - 6.75 miles @ 13:09

Before the run. Love my inknburn rose shirt!!

Tuesday was an off day and I worked all day. Didn't even get a chance to ride a horse.

But Wednesday was my long run day. Due to my struggles with my 7.5 mile run last week, I decided to keep at the 7 mile distance this week.

Long runs are run at 12:30/mi for 4 minutes, 15 seconds. Walk for 1 minute. This should give me about a 13:29/mi average pace.

The weather was great. High 70s. Of course it was humid, but it's always humid.

Due to my Forerunner 630 going nuts on Monday, I began running with my Forerunner 620 again. 630 on my left wrist, 620 on my right.

Very little elevation on this run. Last week, I was at River Park for my long run and had more elevation to contend with.

I use my Forerunner 630 to give me pace alerts to try to keep me close to my pace. Since I was doing run/walk, I just set a fast pace alert of 12:15/mi so I wouldn't go too fast and burn myself out. Usually this works well, but this time, I was getting alerts of going faster than 10:00/mi (I wish) when I was cruising along around 12:40/mi. It got ridiculous and I finally shut off the pace alarm and ignored my 630 for pace purposes.

The 620 has a much longer smoothing algorithm, so it takes it a bit to catch up when changing pace from walking to running and back, but it was good enough to keep me paced by glancing at it when I felt I had sped up or slowed down.

I already said I was scheduled for a 7 mile run. Somehow I got confused when my watch beeped the 6th mile, I thought it was the 7th mile and was too far from my truck to just walk in. So I kept running another 3/4 of a mile. I thought that meant I was at 7.75 miles for this run, but in reality, I stopped a 1/4 mile too early.

Besides the equipment malfunction and stopping short, it was a very good run. I think the weather helped quite a bit. I could have easily done another mile and a quarter. I fueled for this run by eating 80 calories of mostly protein 45 minutes before starting, a gel during my warm up and another gel at the turn around point. I also drank about 30 oz of water during this run.

Mile 4 was too fast at 13:06 and Mile 6 again, too fast at 12:17 and the last 3/4 mile at 12:21/mi. These speedy segments made me a little too fast overall at 13:09, but I'm not too concerned, especially since the 12:17 and 12:21 were the last 2 splits and I was running ok through them without pegging my HR too high.

Overall, very pleased with this run and ready to bump up my mileage for the long run.

Thursday - 2 miles @ 13:03 - Bonus Workout

Due to cutting short my run on Wednesday, I decided to throw in an easy treadmill workout. This was a steady pace run at 13:03/mi for 2 miles.

My Forerunner 630 usually tracks my treadmill workouts really well (recording 1.01 or 1.02 for a 1 mile split), but it updated to software version 5.4 immediately before my run and was wildly inaccurate, recording 1.44 and 1.47 for my splits.

One of the updates that came in 5.4 was to fix issues with instant pace (which I saw on Wednesday) and consequently, that wiped out the memory my 630 had of my pace habits so could not longer accurately predict my indoor running pace. It'll relearn that as I run outside over the next several runs.

Hill Friday - 4 miles

Me ready for my run. UA shorts and very visible Franklin Classic shirt. FlipBelt under my shirt to hold my phone.

What a great workout! Did that spoil the suspense?? I don't care, it was the best hill workout I've had this training cycle.

I got up, did a couple chores and then out the door for my run. I grabbed a half ounce of dark chocolate covered dried cherries and my handheld water bottle and off I went.

The weather was perfect. 75° and cloudy, about to rain, so super high humidity. I thought I might get rained on, but only a few sprinkles.

I love getting these shots.

This week, I decided to extend my uphill jog interval to 30 seconds and my walking interval to 90 seconds. Still the same ratio of jog to walk, but twice as long. I started that immediately with the first hill and did it on all 3 hill climbs. I didn't monitor my pace at all, simply ran where I felt comfortable controlling my breathing.

The downhill jogs I ran at a very comfortable pace, about 11:00/mi with my heart rate running in the 130s. Amazing!

This workout ended up being the easiest and the fastest hill workout I've done for this training cycle. Super stoked about my running and it's great to see some fitness gains.

Weekly Totals

Training mileage: 16.75 miles
Training time: 3 hours 42 minutes

Total Mileage*: 18.75 miles
Total Time*: 4 hours 24 minutes
Elevation Gain: 861 ft

* includes warm-up and cool-down

Coming up

This week is a 4-run week, which usually means a couple easy treadmill workouts, a steady pace run and a hill run. But due to some vacation time coming up, I'm going to still run 4 runs, but they'll be a little different in composition and timing. Totally looking forward to this week's runs!