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 an...ok...run. 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

Splits


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.

Thursday, August 24, 2017

Weight Watchers and Half Marathon Training



I've been doing Weight Watchers online since May. I've continued training and am in week 12 of Hansons beginner half marathon program.

Weight Watchers Online is basically about food tracking for me. There is a section for blogging and connecting with others, but I didn't use any of that. I know how to track food, but I hadn't been doing it well. I started WW because I wanted a different way that I couldn't "game the system" as easily because I wasn't familiar with the system.

Every food is given a point value. Like a half cup of 1% cottage cheese is 2 points. I get 30 points a day with some wiggle room. They want me to eat at least 27 points a day and no more than 37 points. Anything over 30 points and I start using up "extra points" that they give me. Every week, I get 21 "Weekly Points." I also get points for activities. I have it set up to take points from my activity points before the weekly points. I don't think I've ever had the weekly points used.

When starting WW, I realized I wasn't fueling my runs properly because I didn't want to use the points. A single Gu gel was 4 points. So for a long run that I do 2-3 gels on would make me think twice about fueling my run. That wasn't smart for me, so I made this deal with myself. Anything I eat WHILE RUNNING is free. So gels and picky bars are all freebies as long as I consume them when the Garmin clock is running.

I am only doing easy runs up to 6 miles. I don't fuel during those. I usually do those first thing in the morning and eat breakfast afterwards. Sometimes I'll have an apple or 4 oz of grapes immediately after if I have to drive home before eating breakfast.

For my SOS workouts (tempo, long, and speed runs), I eat some simple carbs (1 packet of instant grits) and a little protein (1 small "sausage" patty) about 45 minutes before the workout. That I track in WW. I fuel during my SOS workout as needed. Immediately after, I eat Apples or Grapes (4 oz) or baby carrots (4 oz) or all 3 if I'm really hungry. Those are all Zero Point foods, so I don't feel guilty about eating those! Then I'm just eating normal foods the rest of the day as if I hadn't run at all. If I get hungry, I eat Zero Point foods that I like.

For tracking my runs, I only track STEPS. Not the actual workout. So if I get 25,000 steps, 12,000 may be from a run, but I don't track a run and then 13,000 steps. I just track 25,000 steps, period.

Every 2-3 weeks, I throw everything out and eat whatever I want for a day or two. This resets my brain, if not my metabolism.

Since May, I've lost 10+ pounds and I'm not as good about tracking my food and steps in the app because I've hit my goal weight and I'm really just not too worried about it at this point. I'm still snacking pretty sensibly with lots of fruits and veggies and still eating a lot of the same foods I did when I was tracking. I'm still weighing almost every day and if I need to tighten up on it again, I will.

When I first started WW, I couldn't find a lot of strategies for doing WW while training, so I just made it up as I went along.

Saturday, August 19, 2017

Half Marathon Training - Week 10 or the Five Mile Week


Picture of the Week


Not terribly exciting, but the picture of the week is definitely my treadmill screen! I ran the SAME workout 4 times this week! Could have been worse. I could have not run at all!



Sunday - 5 miles


Saturday night I didn't go to bed at a decent hour and Sunday I spent many hours doing household paperwork. I finally dragged myself to the treadmill before supper to get an easy run in.

Monday - 5 mile Tempo

Rain, rain, rain!


Monday found me at River Park for Tempo Monday. I was scheduled for a 4 mile tempo run at 11:49/mi. When I started it was raining at steady pace, but not too bad. After a half mile, the rain eased up and I thought, that wasn't too bad.

I did my mile warm up and ran 2 of my tempo miles. The first mile was a tad fast at 11:43. The second was even faster at 11:25. However, that second mile has a good downhill on it and I wasn't going to hold back on a downhill, that's just silly!

I took a Gu as I reached my turn-around point and headed back. And it began to rain again. Just a little at first, but then more and more until I was running in a full on downpour. My third tempo mile was a little fast at 11:36, but my fourth mile was at 10:45!

Oh, that fourth mile. I kept running, but as I ran, I came out of some of the cover the trees were providing and the rain hit me full force. I wear contacts and the water was coursing down my face into my eyes, making my contacts swim. My left contact decided to hide at the bottom of my eye socket, so I couldn't even open that eye. My right contact stayed in place, more or less, but I could barely see through that eye. I think there was water between my contact and my eye. Or something. And what did I do? Why, I kept running, of course. This is a tempo run and you keep running.

I managed to stay on the path and not veer or trip into the road. Finally, I got back into some tree cover and the rain let up just a tad. The fourth mile chimed and I decided I wanted another mile to redeem myself. It'd be nice to have at least one of my tempo miles at the prescribed pace!

My left contact decided it was safe to come out and popped back into place. I blinked several times and suddenly my right contact settled and I could see again! Oh, the joy!

Soaked after a very wet run!


It was still raining. I ran the fifth mile in 11:32. I give up, I said. Time to do the cool down mile and call it a good run. I ran to the pavilion near my car and strangely enough, there were no other cars in the parking lot. Only crazy people run in downpours like that. I walked around for a few minutes and then stretched. I ducked back into the rain without a thought. I hadn't melted yet.

I did feel bad for my car. I had a couple of towels, but I didn't take the time to change before heading home.

Turned out to be a pretty good run, if a bit faster than it should have been.


Tuesday - 5 miles


Another easy treadmill run. My farrier came out to the house to put shoes on Sasha, so I didn't have time to drive out to a trail.

Wednesday - 5 miles


And. Another. Treadmill. Run. Ugh. I had an early appointment and didn't have time to do my long run at Bowie Nature park. I ran the same program I do for my easy runs, but I played with the incline and was running at a max incline of 6%. I'd let it go down a half percent every couple of minutes, then bump it back to 6% when my walk interval was over and I was running again. Ended up getting just over 700 feet of elevation gain that way.

Thursday - 5 miles


Yet another treadmill run. Just the regular program. No incline changes. I'm getting sick of this treadmill program!

Friday - 6x1 mile Strength Run



Finally, I got to run outside again! Yay! Although, I about choked on the humidity when I stepped out of my house to go run. I went to the Murfreesboro Greenway, the scene of my speed workouts this training cycle.

This workout is paced just 10 seconds faster than race pace. So my goal for each mile repeat was 11:39. Then a half mile jog between each. I did a 1 mile warm up and 3 miles of cool down for a total of 13 miles.

For some reason, I wasn't scared of this workout. I'd been scared of the speed workouts, but those were all ok. This one, though, I wasn't scared of and it was HARD. I wasn't scared of it because, after all, I'd just run 5 miles on Monday faster than I was supposed to run these mile repeats, but I didn't get that jog recovery. So how hard could 6 miles be? Apparently, quite.



I ran from the General Bragg trailhead south to Barfield Road and back again. I finished my last mile repeat south of Old Fort Park and was dismayed to realize I still had 3 miles to run back to the truck. I was TIRED. My legs were starting to hurt. I managed to jog most of the last 3 miles, but I did drop to a walk a few times. It was the transition from running to walking that hurt the most. A lot like the last 4 miles of my last marathon.

I probably didn't fuel enough for 13 miles in the heat and humidity. When I finished it was 85° and 75% humidity. I had my normal packet of grits and "sausage" patty before I left the house. I had a gel at mile 3.5, a caffeine SaltStick cap at mile 7, another gel at mile 10 and a final caffeine SaltStick just as I finished.

The shorter water fountain had the most wonderful cold water!!!


I did drink lots of water. I carried my larger Nathan soft flask and refilled it at the Cason trailhead both times I passed it and at Old Fort Park on the way back to my truck. I also tanked up on water when I refilled.

I like the SaltStick capsules. Those have pretty much eliminated my post run headaches. But I definitely need more fuel than 2 Gus and a SaltStick cap for a 2 hour 45 minute run.

Weekly Stats

My training pace is faster this week due to so much time on the treadmill. It's definitely easier for me to run on the treadmill, so I can get a faster pace.

Number of Runs: 6
Number of Trail Runs: 0 😢

Training Miles: 40 miles
Training Hours: 8 hours 35 minutes
Average Training Pace: 12:52/mi
Total Elevation:  1,195 feet

What's Next?

Week 11 is coming up. I'm curious to see how I handle the next strength workout. I survived the one this week; it was just harder than I expected.