My goal for the week was to complete all my scheduled runs. Well, I missed three workouts. This was not a good training week Rather than sitting and dwelling, just going to push through this upcoming week and improve.
Monday-4.25 mile run
This was a pretty good run. I ran with my boyfriend and we had to cut the run short because of rain. He runs at a much faster pace than I do, and I was able to keep up right until the end where my short little legs gave up. I hope I can run with him at least two more times before I head back up to Baltimore to keep building up my endurance.
Tuesday- No run
I decided to stay in and clean the house today. The real reason for missing this run was because right after work I went to the salon and did my hair. I really didn't want to mess up my hair with a run. Yay for being a girly girl.
Wednesday- No run
My aunt, uncle and cousins were in town, so rather than doing a run I went to Dinner and spent time with them. Definitely well worth skipping a run.
Thursday- Fun Interval Training- 55 minute run/walk
I decided to experiment with my run today. I still completed a 55 minute run/walk but I wanted to test my options in run/walking the races and keeping below a 10 minute per mile pace. I also embedded an ab workout between intervals to build core strength.
Interval 1- 5 min warm up at 3.8 mph followed by 2 minutes running at a 6.4 pace and 1 minute walking at a 3.8 pace. I repeated the 2/1 pattern once more. The average pace in the 11 minutes was 4.7 mph and I completed 0.87 miles. I did 40 crunches.
Interval 2- 1 minute walk at 3.8 mph pace followed by 2 minute walk at 6.4 mph pace. Repeated this 3 times. I averaged a 5.5 mph pace for 10 minutes and completed 0.90 miles. I took a 30 second water break and completed 20 leg lifts.
Interval 3- 1 minute walk at 3.8 mph pace followed by a 3 minute run at 6.5 mph pace, then a 1 minute walk at 3.9 mph pace followed by a 3 minute run at 6.5 mph pace and a 2 minute walk at 3.8 mph pace. In 10 minutes I averaged a 5.2 mph pace and completed 0.86 miles. Completed 40 sit-ups.
Interval 4- 1 minute walk at 3.8 mph followed by a 3 minute run at 6.5 mph, then a 30 second walk at 3.9 mph pace, followed by a 3 minute run at 6.5 mph pace, then a 30 second walk at 3.9 mph pace, followed by a 2 minute run at 6.5 mph pace. For ten minutes I averaged 5.8 mph and completed 0.97 miles. I took a 30 second water break and completed 20 leg lifts
Interval 5- 5 minute walk at 3.8 mph followed by a 5 minute run at 6 mph. For 10 minutes I averaged a 4.8 mph pace and completed 0.80 miles. I completed 40 sit-ups.
Interval 6- Cool down. 5 minute walk at 3.5 mph and completed 0.30 miles. I completed 20 leg lifts.
In total, I completed 55 minutes and 4.7 miles. I did 60 leg lifts and 120 crunches.
Friday- In Disney
I went to Orlando with the boyfriend and spent the afternoon walking around Epcot and Magic Kingdom.
Saturday-No Run
We were rained out on Saturday= no run.
Sunday- 4.5 mile run
Nothing spectacular about this run. I actually felt pretty bad during the last half of the run. Really have to start improving my runs.
I'm considering following Jeff Galloway's approach to run/walking marathons in completing my training. I want to average between a 9 and 10 minute per mile pace for both races. According to his website, I should be running 4 minutes and walking 1 minute. I'm going to try this technique on my longer runs on Saturdays and Sundays and possibly during my mid week training. I'll let you know how it goes.
Goal for next week: Complete all my scheduled runs.
Monday, August 8, 2011
Monday, August 1, 2011
Perfect Summer Time Training Outfit (girls)
I am a firm believer that you can always look cute while working out and training.
Below I have included my idea of a great workout outfit for a hot afternoon run.
The cutest way to keep hair out of your face- Metallic Sweaty Band
For my more daring friends- Azure Sports Bra
For those who want to beat the heat, but want to cover up the option above also comes in a strappy tank top- Azure Strappy Tank
A cute sparkly skirt to turn heads- Sparkle Hearts Running Skirt
A Run ID- Being safe has never looked better- The wrist ID Slim
and last but not least, a good pair of sneakers- Brooks Adrenaline GTS 11 (these are the ones I wear)
Week 1 Training Re-cap
Every Sunday afternoon I plan on posting a re-cap of my training (this week, I've posted the recap on a Monday). Its a great way to hold myself accountable for training and to own up to my procrastination.
Here it goes, my first week of training for the Goofy in a nutshell:
Monday- 4 Mile Run
First day back from a 10 day vacation= not a great run. I did the 4 mile run on the treadmill. I completed the first 3 miles in 30 minutes (not hateful) and I broke up the last mile into 4 segments. I walked for a minute then ran for 2 minutes and did 25 sit-ups on an exercise ball and did 15 bicep curls for each arm with 8 lb weights. I repeated this 4 times.
Tuesday-45 minute 50 minute run/walk
Great run. I walked for 3 minutes and ran for 3 minutes and repeated for 50 minutes. I ran for 4.23 miles averaging less than a 12 minute mile. In the grand schemes of things this wasn't a "fast run." However, I pushed the runs and felt really good. I'm really thinking about doing some form of run/walk for the full marathon portion of the challenge.
Wednesday- REST DAY!
We (my fabulous boyfriend and I) had a date night :) Meaning= no running or training. Went to go see Harry Potter and it was great.
Thursday-4 mile run REST DAY!
I was supposed to run today, but we had our first Relay for Life meeting. We got out late, and I hadn't eaten at all. So we stopped, grabbed dinner and by the time we got home it was 9 pm. I was not in the mood for a treadmill workout, so I decided to push this workout to Friday and my Friday run to Sunday.
Friday-5 mile run 4 mile run
I did a nice and easy 4 mile run Friday afternoon. I've realized how early or how late I run the Florida heat is ridiculous. Sometimes I feel as if my shoes are burning.
Saturday- 4 mile
I did a little more than a 4 mile run on Saturday. It was a mid afternoon run, and I struggled a bit because of the heat. I ran the first 2 miles in under 9 minutes each. The last two miles were not at great but I still managed to finish within 41 minutes. Lesson learned- do not run after 8:30 am and before 5:30 pm.
Sunday- 40 minute walk
I had a 5 mile run which I pushed back to Monday in order to do a post-dinner walk with the boyfriend and little one. These are my favorite workouts. Me and the little one "raced" most of walk, while the boyfriend ran just enough to show us that he is the fastest one. We ran into a bunch of the neighborhood's dogs and played with them. We also met a little Pomeranian, Sasha. She is the cutest thing in the world. Overall, good workout week.
Total workouts- 5
Total Mileage- 16.23 miles
Goal for next week- Don't rearrange the workout schedule and complete all scheduled runs.
Here it goes, my first week of training for the Goofy in a nutshell:
Monday- 4 Mile Run
First day back from a 10 day vacation= not a great run. I did the 4 mile run on the treadmill. I completed the first 3 miles in 30 minutes (not hateful) and I broke up the last mile into 4 segments. I walked for a minute then ran for 2 minutes and did 25 sit-ups on an exercise ball and did 15 bicep curls for each arm with 8 lb weights. I repeated this 4 times.
Tuesday-
Great run. I walked for 3 minutes and ran for 3 minutes and repeated for 50 minutes. I ran for 4.23 miles averaging less than a 12 minute mile. In the grand schemes of things this wasn't a "fast run." However, I pushed the runs and felt really good. I'm really thinking about doing some form of run/walk for the full marathon portion of the challenge.
Wednesday- REST DAY!
We (my fabulous boyfriend and I) had a date night :) Meaning= no running or training. Went to go see Harry Potter and it was great.
Thursday-
I was supposed to run today, but we had our first Relay for Life meeting. We got out late, and I hadn't eaten at all. So we stopped, grabbed dinner and by the time we got home it was 9 pm. I was not in the mood for a treadmill workout, so I decided to push this workout to Friday and my Friday run to Sunday.
Friday-
I did a nice and easy 4 mile run Friday afternoon. I've realized how early or how late I run the Florida heat is ridiculous. Sometimes I feel as if my shoes are burning.
Saturday- 4 mile
I did a little more than a 4 mile run on Saturday. It was a mid afternoon run, and I struggled a bit because of the heat. I ran the first 2 miles in under 9 minutes each. The last two miles were not at great but I still managed to finish within 41 minutes. Lesson learned- do not run after 8:30 am and before 5:30 pm.
Sunday- 40 minute walk
I had a 5 mile run which I pushed back to Monday in order to do a post-dinner walk with the boyfriend and little one. These are my favorite workouts. Me and the little one "raced" most of walk, while the boyfriend ran just enough to show us that he is the fastest one. We ran into a bunch of the neighborhood's dogs and played with them. We also met a little Pomeranian, Sasha. She is the cutest thing in the world. Overall, good workout week.
Total workouts- 5
Total Mileage- 16.23 miles
Goal for next week- Don't rearrange the workout schedule and complete all scheduled runs.
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