6 mile run

Started with the intention to run with Lisa and Raj for 9 miles but could only do 6. I still have hip and lower back problems, which I think is due to old shoes. Time was 64:05 for the 6 miles (10:41 ppm). I plan to break in my new shoes this week.

9 mile run

Had a good run this morning.  Weather was great.  Ran with Raj and Dad, but Raj sprinted ahead and Dad lagged behind, so I was running solo a lot of the time.  

Splits:  10:19, 10:40, 10:30, 10:29, 10:20, 10:26, 9:52, 9:50, 9:16.  Total time: 91:31.

Hershey Hills

I did a hard run to Hershey then did 4 Hershey Hills and then ran home.  Total distance was 6.31 miles.  Total time 60:31.  I ran my first mile in 9:18.  Hill times were 4:28, 4:23, 4:23, & 4:20.  My legs felt great.  The weather was beautiful and it was just the right temp to run.

3.4 miles up tempo/easy

Ran 3.4 miles at noon. First 1.7 miles up tempo (9:40 ppm) and last 1.7 miles easy (10:01 ppm). Total time was 33:29 (9:51 ppm).

6 miles easy on treadmill

Ran for an hour on the treadmill this morning.  6 miles total.  Legs felt good and had energy.

quick 4 mile

overslept so only had time for 4 miles this morning on the treadmill

8.8 mile run

I did a long run around the lake and then some after Mom and I went to church. My back knotted with every step, but I made it. I just finished clocking it on the car, and it was slightly more than 8.8 miles. Time was 93:34. (10:38 ppm). Pretty slow, but goal was to get it done.

11 mile run

Raj and I ran 11 miles this morning.  It was 38 degrees when we left, and 42 when we got home.  We went really slow and talked the whole time.  I felt good, not really sore or too tired.  Our time was 1:54:34, which is a 10:24 pace.

Now I'm heading off to a nice massage!  Looking forward to it!!

2 miles easy

I was in a big rush this morning because I overslept, so I was only able to get 2 miles in today.  I do plan to do a long run tomorrow with Raj though.

Ladder workout

I did a ladder workout this morning.  I got my old workouts from last year out and looked to see what I did this week last year.  I copied an old workout that was ladders on the treadmill.

I ran for a mile, .75, .50, .25, .25, .50, .75, and a mile at 7.0 speed (which is 8:25 mpm).  I rested 2 mins. between each.  It was fun and a good work out.  My total miles were 6.3 and time was 64 minutes.

Atlanta workouts

Monday I walked with mom - brisk pace - probably over 4 miles.  It took us over an hour to do it.

Tuesday I walked .5 miles, ran a mile, walked .5 miles, ran a mile, walked .5 miles, ran a mile, and then walked .5.  Total was 5 miles, 2 walking and 3 running.  It was fun.

Wednesday I did not work out.

4.2 miles up tempo/easy

Ran 4.2 miles this morning. First half was up tempo and 2nd half was easy. Intended to do 5 miles but ran out of gas, probably because I went out too fast (did 1st mile in 9:37 and 2nd mile in 9:13). Total time was 42:42 (1o:10 ppm).

3.44 miles easy

Ran a short way past M-115 along the lake and back at an easy pace. Total distance about 3.44 miles. Time was 35:21 for a 10:16 ppm. Legs and ankles till feeling the effects of the Farmdale 8 mile trail run on Saturday.

Farmdale Trail Run

Ahh, the gem dandy race of the year.  Got up at 5:30 a.m. to drive in total darkness to the Farmdale Reservoir for an 8 mile run.  It was 38 degrees when the race started, and about 50 when it ended.  The sun came out and it turned out to be a perfect day for the race.  Dad and I ran together and had a good time, although both of us have some pretty sore knees.  Finishing this race is really an accomplishment.  I don't have the "official" time, but I think we finished around 1:37.  Looking forward to next year!

2.5 mile test run

I ran 2.5 miles outside this morning just to see how I felt.  I walked on the treadmill last night and ran a mile, and I was sweating profusely, so I wanted to do a quick run this morning to see how my legs felt and if I was weak from this cold.  It was 41 degrees when I went, and I think the cold air helped.  I felt like I was more short of breath than usual, but with the cool weather, my legs felt fine.  I was still sweating profusely, but I guess that's something I can deal with!

I ran a decent speed: 24:16.

4 miles easy/hard alternating

I wanted to get more cardio in my workouts so I tried doing 4 miles this morning, alternating my pace between easy and hard every 150 to 200 meters. It was an excellent workout. Mile times were 9:09; 9:09; 9:26; and 9:31. Total time was 37:15 (9:19 ppm).

10 mile run in Elk Grove Forest Preserve

Raj and I ran 10 miles this morning on trails in the Elk Grove Forest Preserve.  It was a really nice trail and a good place to run.  Unfortunately, we got a late start because we were up all night with Maya, who has developed a horrible cold.  She kept coughing and couldn't sleep for more than 30 mins. at a time it seemed.  By the time we left it was already 70 degrees out, but thankfully it was overcast.  

The run was really hard for me.  I ran 7 hard two days ago, so maybe my legs were tired, but what I felt the most was that I was dehydrated.  It was much easier to run when it was cold in Kzoo last weekend.  I felt a lot better on that run than I did today.  I decided not to worry about time and just whatever it took to get the distance done.  Our splits were kind of slow, but we did it.

Splits: 9:48, 10:08, 10:09, 10:01, 10:01, 10:18, 10:11, 10:12, 10:18, 10:21.  Total time: 1:41:25.

6 mile long run

I intended to do 8 miles this morning but could only muster 6. Still not 100% but certainly much improved over last week at this time. Time was really slow as I wanted to go as far as I could regardless of speed. Total time was 63:58 (10:40 ppm).

3 quick miles

Just had a short time this afternoon to squeeze in a quick 3 mile run on the treadmill.  We are now leaving for Raj's parents house.  They are going to watch the kids tomorrow morning so we can do a long run.  I walked a bit before and after.  Total time just under 45 minutes.  Ran 30.

7 mile run

Got up early and did 7 miles before the football game today.  It felt pretty crappy from the very beginning, and never really got better.  I was initially planning on doing 8, but I was glad to cut it to 7 this morning, when Raj told me he would do a long run with me on Monday.  My plan is to go long on Monday, and then taper the rest of the week.  I remember how hard that trail run was last year!  Raj says it wasn't that bad and I am exaggerating, but in my mind it was a real challenge.  

Total time was 68:16.  Splits: 9:30, 9:45, 9:49, 9:44, 9:45, 9:56, 9:50, 

2.5 miles up tempo

Most beautiful day of the fall here today. Goal was to run 4 miles up tempo, but I could only muster 2 1/2 miles. My stamina just isn't back yet. However, on the bright side the mile times weren't bad: 9:31; 9:36; and 24:00 for the 2 1/2 miles for a 9:36 ppm overall. I walked and jogged the last 1 1/2 miles. Total time for the 4 miles was 44:27. Will try a long run either Sunday or Monday depending on how I feel.

4 mile run

I have to go out of town this morning so I only had time for a quick 4 mile run.  I upped the elevation though, so it was a little harder.  I walked before and after.  45 mins. total.  I plan to do a long run tomorrow morning.  

3 miles easy

3 miles easy this morning. 10 minute miles. Still not 100%.

5 miles easy

5 miles easy this morning on treadmill - 50 mins.

2 miles easy

I pushed myself out the door this afternoon to see if I could run 3 or 4 miles. I could only do 2 as I can't seem to get on top of this ear infection. Time was 20:22 (10:11 ppm). I intend to keep at it until the infection resolves. Biggest problem is the fever. Weather is supposed to improve this weekend. I still intend to try to get the 8 mile long run in Saturday or Sunday.

2 miles easy

Well, I went to the doctor last night, and I have a full-blown ear infection in my right ear and a good start in my left ear. Got an antibiotic prescription, but I have been miserable today with pain and a fever. Did go 2 miles in 19:58 (9:59 ppm) in Cadillac. We were there for Terri Rafaele's dad's funeral. He was Chip's first boss at subway. We are now back at the lake, and I may have to take a couple days off. Probably not smart to run today, but I did. Time will tell, to coin a new phrase.

6 miles up tempo

Ran 6 miles this morning up tempo.  Basically, it amounted to me running 6 miles as fast as I could.  I felt pretty good,  but got a little hot.  It was 60 degrees, and I had a long sleeve top on, which was a little overdressed for conditions.  My splits were: 9:24, 9:34, 9:14, 9:22, 9:21, and 9:11.  I was really pushing it at the end, and as I was finishing, I was wondering how I was able to keep up this pace for the Decatur 15K a few weeks ago.  It seemed really fast to me today, and I don't think I could have kept it up for another 3.3 miles.  I guess the adrenaline on race day is what really ends up pushing me through.

Overall time: 56:06.

short easy run

Only had time for a quick 4 mile run today.  Did 9:40 minutes on the treadmill.

long run on Saturday

Raj and I did a long run on Saturday.  Our goal was 10 miles, but because we missed a turn, we ended up running 10.7 miles instead.  It was pretty cold, but that made it nice, because I was not overheated.  It was probably the best run I've had in at least a month.  I felt really good the whole time, except my hip started to hurt just about at the 10 mile mark.  It feels fine today, so I think it was nothing major.

Our splits:  9:50, 10:17, 10:03, 10:05, 9:33 (all down hill), 11:00 (all up hill), 9:49, 9:55, 9:43, 9:33, 6:47 (9:45 pace).  Total time: 1:46:39.

7 mile long run

Did my weekly long run in Kalamazoo this morning. Using Lisa's GPS watch, I ran 7.01 miles in 70:04 (9:59.7 ppm). I wanted to quit after 3 1/2 miles, but I gutted it out. Still have ear and teeth issues. Mom thinks it is a root canal problem. I think it is the switch to cold weather running from warm weather running.

easy 3 miles

After 2 days off due to an ear and sinus infection, I tried 3 miles easy this morning before leaving for Ann Arbor. It was very difficult. Finished in 31:09 (10:23 ppm), which is the slowest I've run since June. Long run is supposed to be tomorrow at Angela's. I may have to ask coach to readjust my schedule until I feel better. We'll see after tomorrow. Hopefully, I'll be OK then.

5 miles easy

I've been up since 2 a.m. today, so the last thing I wanted to do was run.  Maya got sick last night and threw up throughout the night.  Of course, as soon as I took her to the doctor she was fine.  Since I didn't run yesterday, I pushed myself to do at least 5 easy on the treadmill tonight.  I am going to try and do an easy run tomorrow, and then Raj and I plan to do a long 10 mile run on Saturday morning before the Michigan game.

5 miles easy/hard alternating

Tough workout today. 1/2 mile easy followed by 1 mile hard and repeating until 5 miles reached. First mile was 9:32 so I had a good start. Three mile time was 28:45 (9:35 ppm). Started to break down between the 3rd and 4th mile and was 38:40 at 4 miles ((9:40 ppm). Total breakdown for the last mile, I jogged and walked some. Last mile was 12:10. Total time was 50:50 (10:10 ppm). Maximum effort expended so hopefully I got something out of it. I can run under 10 minute miles for 7 miles at an even pace. Apparently, alternating easy/hard takes more effort.