Sunday, September 29, 2013

14 Mile Marathon Training Run

Today I ran 14 miles in 2:44:05!  If I can keep this pace for the marathon I will be able to complete it within the 5 hour timeframe instead of 6 hours.  I'm kind of scared of jinxing myself.  :)  So I'm not sure it's even wise to say it out loud. 

It was a great training run for the Seattle Marathon.  It was rainy and windy through quite a few miles.  Basically, a typical blustery Autumn Seattle day. 

I ran the first 6.69 miles in Marysville.  It started with the first hill training I've done for this marathon.  I'm proud to say I made it up 64th/Hwy 528 without stopping to walk once.  I haven't tackled that hill in quite a while.  By the time I finished the first portion of the run, cars were zooming by on wet, loud pavement making it uncomfortable to be out in town.  Mark drove me to the Centennial Trail where I finished up the rest of my miles.  He dropped me off at the SR92 Trailhead and I ran a little farther than the Machias Trailhead.  I then ran back to the Lake Stevens 20th Street Trailhead.

I ran/walked without any specific intervals.  My knee was painful throughout the run but only a pain level 3 to 4 so I was able to manage just fine.  I took 3 ibuphofen before the run.


Split
Hours:Minutes:Seconds Time
Miles Distance
Minutes per Mile Avg Pace
Summary
2:44:05.6
14.00
11:43
1
13:40.8
1.00
13:41
2
12:46.4
1.00
12:46
3
10:25.4
1.00
10:25
4
12:08.0
1.00
12:08
5
12:18.3
1.00
12:18
6
12:49.1
1.00
12:49
7
12:05.3
1.00
12:05
8
10:54.9
1.00
10:55
9
10:16.4
1.00
10:16
10
11:28.9
1.00
11:29
11
10:51.3
1.00
10:51
12
12:04.8
1.00
12:05
13
11:36.2
1.00
11:36
14
10:39.7
1.00
10:39

Friday, September 27, 2013

Around the Loop with Laura and Sharon

After Running 4 Miles
Laura made this collage.
Autumn has come to Western Washington!  Today we ran in the rain.  It was a light sprinkle, but it was steady.  More rain with winds is predicted for the weekend.

Laura, Sharon and I ran 4.01 miles around the Jennings Loop in 48:32 minutes.  I had knee pain after 1.64 miles.  It continued throughout the run.  Level 3 - 4.
 
Split
Hours:Minutes:Seconds Time
Miles Distance
Minutes per Mile Avg Pace
Summary
48:32.1
4.01
12:06
1
12:14.8
1.00
12:15
2
12:02.1
1.00
12:02
3
11:36.4
1.00
11:36
4
12:23.0
1.00
12:23
5
:15.8
0.01
25:28

Wednesday, September 25, 2013

Elliptical

Tracy and I went to the YMCA together again.  We were side by side, I on the elliptical, Tracy on the treadmill.  Today was a lot harder for me because my muscles were sore from yesterday's yoga and step mill workouts.  Regardless, I got a good workout in.  I set the elliptical on the interval setting level 5.  Later I turned it up to a 7 for the low and 11 for the high.  I was ready for the exercise to be over at the end of the hour.  Tracy and I had a nice chat though!

Tuesday, September 24, 2013

Yoga and the Step Mill

I attended a yoga class at the YMCA this morning.  I surprised myself and was able to do most of the poses.  Of course, this yoga instructor, Mary, isn't as hard as the other yoga instructor. 

After the yoga class I ventured onto the stairmaster aka step mill.  I was able to do level 5, fat burning program for 30 minutes.  I probably could have gone longer but didn't want to push it my first time.  Tracy and I are scheduled to work-out tomorrow at the Y. 

Sunday, September 22, 2013

Run from the Law 5K / 3 Miles on Centennial Trail

Jeanne and Sharon / Run from the Law 5K

This morning I participated in the Run from the Law 5K, which supports the Make a Wish foundation.  The participants have a 5 minute head start to outrun the police officers.  I ran the race with Sharon, one of my Friday morning running buddies.  Our time was 34:06 minutes.  Another cool piece of info is I won the first of many raffle prizes.  My prize was a pair of Brooks socks.  I took 2 ibuprofen at 7:15am.  The race started at 8:00am.  Slight pain in my knee at .64 miles.  Pain level 3.  It went away after 5 minutes.

Split
Hours:Minutes:Seconds Time
Miles Distance
Minutes per Mile Avg Pace
Summary
34:05.8
3.11
10:59
1
10:26.7
1.00
10:27
2
11:02.3
1.00
11:02
3
11:38.4
1.00
11:39
4
:58.5
0.11
9:17

After coming home and having a snack, I drove to the Centennial Trail to finish up my mileage for the day.  Today was a step back week of 6 miles on my training schedule for the Seattle Marathon.  The weather was awesome for jogging on the trail.  The wind was blowing slightly and the leaves were dancing in front of me as I jogged along.  I couldn't ask for nicer weather.  It made up for the too hot days of summer we had in July, August, and the beginning of September.  I had bad knee pain, about a 6 pain level at one quarter of a mile.  I had to stop, walk, and rub the IT Band continually for about half mile.  The pain leveled off to about a 2 and I ran through it.  My time was awesome, especially the last 2 miles. 

Split
Hours:Minutes:Seconds Time
Miles Distance
Minutes per Mile Avg Pace
Summary
32:53.6
3.01
10:55
1
12:35.3
1.00
12:35
2
10:33.3
1.00
10:33
3
9:39.0
1.00
9:39
4
:05.9
0.01
8:12



Friday, September 20, 2013

Friday Morning Run

Laura and I ran and then walked on the Centennial Trail this morning.  I had knee pain after 1.8 miles of running.  I tried to tough it out but walked when it didn't go away and seem to intensify.  The weather was absolutely perfect for being outside.  I'm bummed I wasn't able to run the full 4 miles.

4 miles in 56:05 minutes.

Split
Hours:Minutes:Seconds Time
Miles Distance
Minutes per Mile Avg Pace
Summary
56:05.1
4.01
14:00
1
11:25.1
1.00
11:25
2
11:36.5
1.00
11:36
3
15:23.7
1.00
15:24
4
17:32.1
1.00
17:32
5
:07.7
0.01
14:34