Fun run!!!

So, first here's the recap:

Tuesday 7/26/11 - 4 miles (no idea of the time)

Thursday 7/28/11 - 3 mile "fun" run!! 22:18. That's 10 seconds faster than the first race. I felt better too. I mean, these short distances are hellish but I really only felt despair and horror for the last mile or so. I'm really freakin' sore now.

treadmill, treadmill rollin' so fast . . .

I got on the treadmill yesterday but I just walked.

20 minutes, 1.7 miles.

too hot, too hot babe

Hot, humid and hellish twas the morning so I ran on the treadmill.

4 miles, 30:10

Not too shabby.

OMG intervals

Here's the way I tortured myself before work this morning.

2 x 1,600 yds
2 x 800 yds
2 mile run

5 miles total

It sucked but I'm keeping my eye on the prize - a better time at this week's race.

intervals intervals

So, now I'm in serious training. I'm going to do those weekly 3 mile races so I have the goal of improving every week. I've also signed up to do a 5K at the end of August and I want to beat my PR.

40 minute work out

.5 mile warm-up
2 x 800 yds
2 x 900 yds
1.4 mile cool-down

Total distance: 4.1 miles

First 3 mile fun run . . .

. . . as if a 3 mile race could ever be fun! So much pain in such a short time! Nevertheless, I had a good race. My time was respectable (22:20 or so - have to wait for official results) but not my best. I had been feeling a little weird all day in terms of my appetite. I didn't feel hungry in the afternoon. I didn't feel hungry until I got into my car to drive to the race. By the time the race started, I was numb and ravenous. So, given that constraint on my energy, I did pretty well. I was tied for first (woman) for most of the race but my co-runner pulled ahead in the last half mile and finished 7-10 seconds ahead of me. I'm content with second place. Overall, it was a great experience. The running club that puts on these races is awesome. They have these races every Thursday, all summer for FREE!!! Me eat now.

Treadmill . . .

It was way too hot to go out today so I had to run on the treadmill. This is what I did:

4 minutes running warm up (8.5 minute miles)
2 x 2 minute intervals (2 minute breaks)
2 x 3 minute intervals (2 minute breaks)
3 x 1 minute hills (1 minute rest)
2 minute running cool down
5 minute walking cooldown

35 minutes total, 4 miles.

I extended the 3 minute intervals a few seconds to make them a full .5 mile:

1st - 3:08, 2nc - 3:12

Soooo much nicer on the track.

Back at home

4 miles, 33 minutes. Felt good even though it was hot.

I'm still very sore from those sprints I did on Thursday. I guess I need to start doing intervals again!

My local running club has started weekly 5Ks (and they're free!). I'm going to do them whenever I can. It will be like being on my high school cross-country team! My first one will be this Thursday!

last vacation run

I ran a slow 4 miles today (35 minutes). I had some aches and pains along the way (hence the slower pace). I just got new sneakers and I'll be really annoyed if they turn out to be a bad investment. I felt great during the last mile so I decided to do some sprints.

4 miles, 35 minutes
5 x 100yd sprints, 100 yd rest (walking).

knee pain

I went out again today. In absence of a thunder storm, the weather was pretty hot. I had some knee-buckling knee pain on the right side. I had to stop, stretch and walk some but once I got warmed up it seemed O.K. Maybe I'll take tomorrow off. With all that stopping, my time isn't so great but I still did it.

3.25 miles, 31 minutes.

runnin' in thunder again!

Yep, once again, I'm running in thunder, doing loops staying close to home. The only difference is I'm on vacation so I'm staying close to a different home.
It's all flat here so I did intervals.

warm up - .40
8 x (apx) .15 miles (apx. .05 mile rest)
2 x (apx) .35 miles (apx. .05 mile rest)
cool down - .40

total = 3.0 (23 minutes)

All in the pouring rain with ocassional thunder and lightening.