Workouts this week: March 30-April 5

Recap of my workouts for this week

Monday
Off day for running, but wanted to try out some of the different offerings in the Peloton app.

5 minutes core.
10 minute yoga flow
10 minute strength for runner's class

Did these workouts at various points throughout the day, but they add up to 30 minutes.

2.25 mile evening walk
Pictures from my walk 

I decided to try a 5 minute meditation class. And was totally ready to go to sleep afterwards. First meditation class done!

Tuesday
Started the day with 10 minutes of yoga.

Did a 20 minute guided walk at lunch. It was raining. Which is fine for me. Not as fun as sunny—but didn't see anyone outside, so that's a perk. The guided walk was okay. It was made for a treadmill and turning up the speed and inclines. The music was fun, though.

After work I did 4.8 miles of trails. I was very glad not to see many people out. Most of my run, I did not have to dodge people. I would say the trails were sparser than normal. I did see a few groups of 3,4 off in a distance.

I did 10 minutes of stretching and a few minutes of rolling post run.

Wednesday
10 minutes of morning yoga before my work day.

1.5 mile lunch walk

Evening: I did the speed workout, which I probably should have done yesterday.

Mile warmup at then I saw my friend training for a 1 mile race and he did .1 mile repeats, which sounded really interesting to me. And there's a field next to my house, where I have that much room to run. He did 6 repeats. I did 13 .1 mile intervals, with running back to the start .1 mile as my cool down. Which I remember in high school, I did 15x100 meter. And this is a little longer (160 meters). (I did that to get to 2.5 miles, which is what my speed workouts normally are.) Anyway, it was a good workout for me. I haven't done anything short in forever. I finally got to sub 6 speed. Maybe I can do 200s next week.

(I realize after the fact he was doing short hill repeats, but it's speed, it's running, it's fine!)

I did a 10 minute post run stretch class in the Peleton app. It was okay. The stretches were held a lot longer than the 5 minute class. I felt the class could have been shortened a few minutes.


Thursday
I did 10 minutes of morning yoga before work.

 I didn't have time for a lunch walk.

At 6 p.m., I ran 4+ miles. I really didn't want to run. But made myself. The temperature was nice. The run was fine. I am looking forward to having Friday off.

I did a 10 minute post run stretch class on the Peloton App. First class I've HATED. I basically had a tantrum and was slapping keys on my keyboard. I had the video up on my laptop and the instructor wasn't explaining things well. And I was having trouble pausing and going back. The video wouldn't let me. So I DID NOT like this class because there were 3 stretches that were brand new to me and not explained well at all. (Hi. I've been doing fitness classes for seven years. I'm happy to learn a new stretch, but please explain it.) So I won't be doing that class again.

Friday
10 minute yoga with core this morning before work.

Evening walk. Photos below.

Saturday
Did my long run on trails. Solo. Listening to some podcasts. It was a pretty morning. Didn't see too many out. Probably fewer than normal. I've done a lot of 10 mile runs lately so decided to try 11.

Sunday
Did a morning interval workout. The same one as last week. It still killed me. I am not tough enough.
Did my first interval at 7:44 pace, second at 7:21 pace, third at 7:38 pace. And then 7:21, 7:16 and 7:34 pace. Kicked my butt. Still out of shape. 4 miles. average of 8:29 pace.

I did a 10 minute stretch afterwards.

And then 10 minutes of strength for runners. It was mostly squats and pushups. (Too many pushups in my opinion. How does that help running?)

Miles this week: 29
Yoga: 5 short classes,
Strength: 2 x 10 minutes, 1one 5 minute core class.
4 walks (not counted in running mileage)

Workouts this Week: March 9-15

Monday: Bike ride

I did a 30 minute bike ride. The weather was pretty and it's supposed to be gross the rest of the week. 

Tuesday: track work

I did track workout solo. I decided on 3x1200 + a 400. The workout is on an old 10k plan I have. 

Mile warmup. 5:35, 5:37, 5:35 (about 7:16 pace, the track might be long), and then a 1:39 400. It's really not the fastest, but I haven't been doing speed. I can get back in shape and get those numbers faster. (DON'T BE TOO HARD ON YOURSELF) 

Wednesday: 4 miles in the rain

It's been raining. It was gorgeous and sunny for a few hours. Then it poured. It was sprinkling and it took me forever to talk myself into running. I stayed in the car. And listened to some sister drama. #family. I finally ran and it was fine. Weather wise. Another crappy run-walk. My legs are fine. Is it my lungs? 

Random picture I took on my run. 

Thursday: 4 miles of trails

Same as yesterday. The weather was 70. It almost felt hot. But 70s is perfect for me. Had an interesting run. My quads were super sore. I could feel the knots in them before I ran. Another run/walk. I felt better towards the end. 

Friday: Off

Usual off day. I came home and watched a movie. It felt like the end times. It feels weird and I don't like it. The stores are out of toilet paper and vegetables.

Saturday: 4 miles

I would have liked to do my second speed workout or long run, but had a busy day. So I did a warmup mile, 2 tempo miles and a cool down before heading off to a busy day. The tempo miles weren't as fast as I would have liked, but it was a hard effort. 

Sunday: Long run 

Did 10 miles with Matt. I feel like I saw less people out than usual. There were a few raindrops on the run, but not much. I ate 2.5 hours before the run and I was fine (oatmeal, peanut butter and banana, 8:30 a.m. for an 11 a.m. run). Fueled with UCAN. Actually felt great in the last few miles, so much that I did my last mile at 7:40 pace. Which I couldn't even run yesterday. 

(My long runs are always so much better than any of my runs during the week. Is it because I'm more rested? Time of day? Who knows? 

Miles this week: 26.6

Runs this week: 5, 1 bike ride

Still need to do more yoga and strength 

Here are some bonus food pictures from lunch with friends at home.made Wednesday 

Workouts this week: Jan. 20-26

The cats. 

Monday: OFF

Usual off day. 

Tuesday: Sick

I stayed home from work because I had a cold and felt awful. I thought running would be a bad idea. So I slept most of the day. 

Wednesday: compromise run

I figured I could run but was really tired. So I ran 2 miles and then walked 2 miles. I just got impatient with how long walking took and ran every now and then. My watch didn't track this right at all. 

Thursday: Blah

I didn't want to run today. I was tired. I knew I needed to run, but couldn't bring myself to another run at the indoor track. (It was cold and gloomy outside). I decided to cross train. I did 12 miles on the exercise bike, which I think is the equivalent of 4 miles running. 

Friday: 4 miles indoor

I ran 4 miles at the indoor track afterwork. The gym usually isn't that busy on Friday. I was a lot busier than normal. And the Garmin was worse than normal at tracking the indoor run.  

Saturday: Trail miles

6 miles of trail. It was supposed to get up to 58 or so. I think the high temperature was 48 degrees with 12 mph winds (feels like 44 degrees). I would have run indoors had I known that. But I did it, and coughed like a smoker when it was done.

I wore full length tights, a long sleeve, a light vest to block the wind, a neck warmer and a headband and I didn't overheat. I took my inhaler before the run. My poor asthmatic lungs.

Sunday: Long run

I ran 10 miles on my favorite 10 mile route. (55 degrees, 8 mph winds). Which is my house to the park, around the loop and back. It's pretty much 10 miles on the nose, with bathroom stops at 4 and 5 miles. The route is mostly sidewalks, and flat. The hill in the last mile is the worst. 

I wore a crops, a short sleeve and arm sleeves (and never took the arm sleeves off, but might have been too warm in a long sleeve, not sure?) and a hat and neck warmer. 

I've run out of podcasts. I tried listening to NPR's "Wait, Wait don't tell me," which was fun. I ran with Matt. And felt strong. (Matt took have my gels.) "It really is easier with someone else," he told me.

HE CAN BE TAUGHT! (Favorite moment of the day.)  

I made it to 25 miles this week. (I'm counting 2 miles of walking. Not counting the bike ride.)

Four runs. One bike workout.  

Not bad for as sick as I was.

Workouts this week: Jan 6-12

Monday: Off

Love my off days

Tuesday: Speed

I did my first speed workout in MONTHS. I did 10 400s. I was trying for 7:20-ish pace. 

Mile warmup. And then 1:49, 1:47, 1:51, 1:46, 1:49, 1:52, 1:52, 1:49, 1:52, 1:48. So all within 8 seconds, which is consistent. 

I did about a 100 meter walk in between all the sets, so about a minute. Trying not to too much of a break. 

Mile cool down (was a little rough) 

I thought I should do 12, but 10 seemed like enough, but not enough to die. 

(I looked at previous 400s workouts for comparisons. I shouldn't.) I was aiming for 1:52s so this is great. 

Wednesday dead

I was so tired from the speed workout (which maybe means I did it right). I didn't want to run. But told myself that I have a super busy week—just to get in what I could. I had planned on 5, but the legs didn't have five in them. I told myself to do at least 2. And I got to 3 and decided that was enough. And then got back to my car. 

Thursday: 3.25

I had a board meeting tonight and this is all I had time for. A little more than 3—and then getting back to my car. 

Friday off

I went to a gymnastics meet after work. Didn't have time for a run. 

Saturday: 12 miler

I've run 10 miles a few times now. I thought I could go up to 11. A friend had one more mile to run after my 11, so I ran that last one with her. I thought I had it in the tank. And I did. And it was just a really nice surprise because I don't think I'm in shape. But maybe I am? I was fine afterwards, less tired than last week even. Still not sure what my next race is. 

Recovery

Sunday: OFF

I had planned to do a cutback week. I've been upping my miles for a few weeks. 

Miles this week: 23

Runs this week 4

New Years at Noon 5k

After half a year of a running funk, I decided to run a 5k. I've only been running easy pace for months. Early October was the last time I did anything faster than 9 minute miles.

I'm not training for anything, and decided maybe I should start training for something. So let's start with a 5k and see where I'm at.

Warmup

I ran a mile warmup and my legs felt like garbage. Nine minute miles felt like race pace. I told myself I'd be happy with anything under 30. And thought maybe 8 minute miles would be a good place to start and get faster if that felt good. Or not. Again, under 27 would be great.

The race

I started in the middle and started out super easy. I told myself to keep that first mile at 8 minutes. And as I sped up, my first mile was 7:45. Which was a happy surprise. 

Mile 2 was slower. I was trying not to look at my watch, and just running with people around me. And they slowed down. Second mile 7:56. Which was fine, but I could speed up. So I left the group of people I was running with.

I got to 2.5 and knew I'd have a decent time and started running it in. 7:29 for mile 3. 

And I sprinted in to finish 23:51. Well under 24 minutes. Under 8 minute pace.

A few things that went right

• Didn't start out to fast

• Smiled at the finish. Definitely had more in the tank (without killing myself in first run back)

• Negative (ish) splits. I got faster towards the end. 

I was really well rested for this race. The weather was perfect. I'm happy with how it went.

A year ago, I might have preferred low 23s or 22s but that's okay. The time isn't that fast, but 7:40s is plenty fast to start out with. I felt good. I did push. I could have pushed harder.

I need to set a goal race and train for something. 

Fitness lessons I learned in 2019

Can I call 2019 a rebuilding year for my running? I had some PRs and some good moments. But overall, not all forward momentum. But no one's fitness journey is all up all the time. I ran. I cried. I learned. Here are some things I learned.

1. Ebay for deal

This year, I became hooked on Ebay. I love running gear and this was my year of eBay. I got some brand new trail shoes for $60 on eBay. I started buying Lululemon on Ebay for a fraction of the cost. I definitely used this site more to buy running clothes and year. Especially for older styles. And I think I had a 95% positive experience with Ebay. Only one dud in all of my purchases so far. 

2. My foot got bigger

I've worn a 7.5 in running shoe since high school. But after losing several toenails this year and last year and getting hot spots on the ends of my toes I tried a bigger size in running shoe, and yep I'm now and 8 in running shoes. Haven't lost any toenails since going up a size. Which means I need to replace all of my shoes to 8, but I'm working on it. I have a super high arch in my foot and feet spread over time, so a lot of people's feet do spread. This is normal according to the wise running store clerk. 

3. More about skincare and haircare

Sweating a lot is hard on my skin and hair. Leave-in conditioner helps and so does a skin serum for after I wash my sweaty face. (See posts on favorites)

4. Go to bed early

My body really wants to go to bed at 8:30 p.m. So I tried going to bed at 8:30 and 9:30 p.m. It helps. I can't say it makes a ton of difference, because I'm not waking up any earlier. I think I just need more sleep. And feel incrementally less exhausted when I go to bed early.

5. I'm just not as fast as I think I am

I want to be one of those people whose debut half marathon is 1:40 and who runs a 20 minute 5k out of the blue. I ran a 1:46 half marathon after putting in hard, hard work and maybe I'm just not fast. Maybe I'm not mentally tough or maybe I'm better suited for another distance. I want 22 minute 5ks to be easy and I really did put in the work over the last few years to do that, but in three years of hard training my 10k time has come down only one minute. I guess it's okay to not be fast. 

Looking back on 2019.....I logged fewer miles. I think it's 100+ fewer miles. 

I trained really, really hard for a spring half marathon. I did set a PR, but didn't attain the time I wanted. I ran a fast 5k right after that, and then didn't do any speed for the rest of the year. I was really stressed out and burned out from May onwards. I think the only reason I didn't completely quit running was because I know I'd balloon back up in weight. (Even running less in the summer made my weight creep back up.) 

6. What it means not to have time for running or fitness

I prioritize fitness and make time for a run or a class. But this year, there were a lot of instances when I didn't have time. When my day was booked from 8 a.m. to 9 p.m. Several times I had less than a week to make a 60 minute presentation for a large group. (And couldn't re-use presentations). I was just really busy. And stressed. So stressed that I'd cry because of how intensely I didn't want to run. I've never really gotten it when people say they don't have time for fitness until this year. 

7. What it means to be burned out

I was so burned out this fall. My legs felt like garbage. Every run was a struggle. I was crying because of how intensely I didn't want to run. I had to walk. I felt like I had mono I was so drained. 

I did basically no speed work in the last six months. And didn't really want to. Life can be exhausting. I wish this post was more positive and upbeat. I really WANT to be a positive person, but I guess that's just not where I am right now.

2019 Fitness favorites

A few of my favorite fitness products for this year. 

In 2019, I feel like I stuck with my favorite fitness products. I love my R8 roller. I wore pretty similar running clothes. I tried some new types of fuel. But here are some new addition to my favorites. 

1. Lululemon Run Stuff Your Bra long, for long runs (center)

 I like the longer length of this sports bra. I think it helps with underboob chafe. It's my go-to sports bra for runs.

2. Running shorts. 

I vastly prefer running in crops, but summer runs call for shorts and this year, I wore those short tight shorts that the runners wear. And after I found the right ones, they were a joy to run in. My two favorites are Lululemon Fast and Free short 6 inch and the Oiselle pocket jogger. They don't ride up when running and aren't too short. (I should say I got a few pairs of the Lululemon shorts and one pair did ride up. The others didn't. I only have one pair of the Oiselle shorts since they keep selling out.) 

First year I was brave enough to wear TIGHT SHORT SHORTS . 

3. Lululemon Swiftly tanks

I've been a Cool Racerback person, but this year, I started liking the Swiftly because it's lightweight and great for summer running. It's lighter and breathes easier. Certain styles/colors do better with sweat than others, but this is what I reached for on runs this year. 

4. UCann

I heard a lot of about UCann this year. I tried it. It tastes super chalky (gag) but it works. I can't have a bad run with it. I don't like the texture and it makes me spit a lot but it really does great for energy. 

5. Skincare for sweaty skin (small blue bottle in photo.) 

I've been loving Fre skincare, which is for people who sweat a lot. I love their revitalize skin serum for after a run. It's exactly what my skin needs. This product line also has a face wash, and a nighttime moisturizer. I don't love the daytime moisturizer as it's basically sunscreen (and smells like sunscreen)

6. Not pictured: Favorite Cookbook
Run Fast, Cook Fast, Eat Slow. Love. Every athlete should use this cookbook. 

7 miles this week

It's Sunday. I ran seven miles this week. 

Which is my lowest mile week—since my August meltdown. 

I was sick. Honestly, I couldn't have run Monday through Wednesday. Thursday and Friday, maybe but I didn't risk it. (I did do 30 minutes on the exercise bike twice this week.) 

I ran Saturday and Sunday and coughed a ton after I stopped running. I also needed a nap after the runs. 

I'm not 100% over my cold. Maybe 90%. There's still some lingering congestion. The weather was nice on my runs. I listened to my podcasts.

Maybe I'm overing my running funk. At least I didn't cry before either of these runs. I might keep my miles super low for the time being and just run when I want to. 

Here's a picture of my fuel for my Sunday easy run. 

Workouts this week Oct. 7-13

Monday: Off

Usual off day.

Tuesday: 4 easy miles

I did a quick 4 mile trail run. I didn't want to run. Made myself anyway. I wanted to listen to a new running podcast, so forced myself to run 4 miles and listen to the podcast. It went better than I thought.  I had to walk a few times. And my left ankle started feeling crunchy at the end of the run (which is new).

Wednesday: DNS

I made myself run yesterday. Today I was crying I didn't want to run so much. I'm exhausted. I felt like I was getting the flu. (Okay, I spent most of my 20s this exhausted. Had many tests done. Quitting dairy helped some, but now I'm back to my persistent state of fatigue. Went to bed at 9:30 last night.) I came home and took a nap and felt a lot better. I did 30 minutes on the exercise bike. I think running 30 mile weeks and 5 days a week is just too much for me. I'm frustrated that I have no speed, and no goal really.  (And the last week was really, really stressful.)

Thursday: Running Blahs

Another day because I cry I don't want to run. I haven't done any speed workouts this week. My quads hurt. My anxiety is in full gear. I came home thinking about quitting running. I talked myself into running two easy miles. That turned into 3 miles. And it was fine. I probably won't make my miles for the week. But I got it done. 

Friday: Nope

I had planned to run 5 miles after work. At lunch, I felt like I was having an asthma attack. I took my inhaler and thought that running while having breathing issues would be a bad idea. I did a super easy indoor cycle while watching TV on my phone. So something. 45 minutes of easy exercise with some abs and arms thrown in. 

Excited for my run. Set out my clothes
 the night before. The cat helped. 

Saturday: Fleet Feet 12

I was looking forward to this run, a rarity of late. Only, I ended up running most of it alone. I had no one to run with. I was so tired. I was running 9:30s and they felt like 8:20s from last year. My workout with 12 miles with the last 15 minutes fast. The last 2 miles of the course was up hill. So, I did the first part of the route and then made my own route. I did my last two miles in 15:59. And I was just dead for the rest of the day. Way more tired than I had anticipated. Like after rogue last year. So I am not in shape.

Saturday group run. 

Sunday: easy miles

Again, I didn't want to run but thought I could make 20 miles for the week. My quads were killing me. I ran and my legs were fine. Had to make a few bathroom stops. Got in 3 miles for 22 miles for the week.

Miles this week: 22

Times I cried because I didn't want to run: 2

Times I felt so tired I thought I should go to the doctor: The whole week

How I've felt all week. 

Workouts this week: 9/29-10/6

Monday: Off

Tuesday: 4 miles

It was 95 degrees outside so I did 4 miles at the indoor track. Maybe I should have done more, but I had to get home ASAP.  

Wednesday: Off

It's October and 95 and the feels like is 99.
I got a massage. It actually made my legs feel so much worse. For days.

Thursday: 6 miles

Did 6 miles at the indoor track. It's just too hot to run outside. 

Friday: 4 miles

I should have done hill repeats and a 4 mile race pace run this week (Tuesday and Thursday), but I messed my workouts for the week up. My plan was to do the 4 mile tempo as part of a 5k, but the 5k isn't taking race day registrations, so I'll do that solo. So I did 4 easy miles today, and I'll do my hill repeats as part of my long run. 

I also got a massage today. My achilles were really tight. There were knots in my quads. I thought I didn't really need it. I really did. 

Saturday: 4 mile tempo (supposed to be 10k pace) + mile warmup and mile cool down 

My plan was to run the homecoming 5k, but they closed registrations a week before the event ended and didn't take race day registrations. I considered going to group run, but that seemed like too much of a hassle. So I did 1 mile warmup. And then 4 miles out and back near my house. Mile 1 hurt (7:58) and this was the pace I ran a half marathon at 6 months ago. Now I can't run 3 miles this pace. Mile 2 8:01. And I took a break. I was hurting. I got water. (It was 75 and 80% humidity with moderate air quality). 2 minute break. I KNOW I shouldn't take these breaks. Then mile 3 in 8:06. I took a quick break (because I felt so, so bad) and then mile 4 in 8:05. For an 8:03 average. (I ran another .4 mile at 7:58 pace to get back to the start.) 

These 8 minute miles felt WORSE than 7:30s felt a year ago. So bad. I know I shouldn't take a break, but this was all I had today.  Did a mile cool down. 

Sunday: Combined workouts

Today I did the hill repeats I was supposed to do Tuesday or Thursday with my long run. (It was a cutback week, so 9 miles). Not my best idea ever, but this way I get all my workouts in for the week.

I woke up and went back to bed. I never do this. But I felt awful when I got up. I slept until 7. Puttered around way too long and went to the trails, where I went to the bathroom before the run and was crying in the stall because I really didn't want to run. (My legs hurt just walking to the bathroom). I was having one of my "I should just quit running" meltdowns. I've had a pretty crappy summer and am just so frustrated with seeing so many people hit fast times and me slowing down. I didn't want to end on 20 miles for the week. So I told myself just to try a warmup lap and see how I felt.

I did 3 mile for warmups. (Legs were fine.) And then the workout was 7x 2 minute hill repeats. The repeats are supposed to be fast. I do them as fast as I'm able. (I'm bad at running hills, it's trails and I have to watch my footing, so I think hard effort should count.) I finished all of them without walking. I thought they were faster than last time (they might not have been, but my start/stop line isn't the same, and Strava does not track this hill right at all. It said the second was 90 seconds slower today.) 

2:00, 2:00, 1:58, 1:53, 1:54, 1:52 which is about a minute slower total than last time, but the distance might be different. 

My downhill segments were shorter, but it measured them the same distance. I thought they felt BETTER. 

Then 3 miles for a cool down. Had to walk a few times. Hit 9.2 miles and 30 miles for the week. 

FUELING: I tried UCAN for the first time before this run. I'd heard great things about it, but Stevia messes with my stomach. I found a flavor without stevia and tried it. I knew it was super starch, but I was expecting it to be more like Gatorade and less starchy. I did NOT like the texture, but I had a better than expected run, so I might try it again. 

I also did a HUMA protein smoothie afterwards, because I always wait too long to eat. That thing was disgusting. I choked it down. It was thick like peanut butter. It was much needed too because I didn't get to eat until 5 hours after my run!

Miles this week:30
Runs this week: 5
Cross training: FAIL. I do squats while brushing my teeth. Does that count? 
Feeling: Hard week. Grateful to make my miles

Workouts this week 9/16-9/22

View from the indoor track

Monday: easy miles

5.25 miles at the indoor track. This was an easy run. I ran indoors because it was 90+ degrees outside. So 42 laps around the track.

The run felt easy enough. 

But afterwards, I felt as tired as I'd done a really hard track workout. My legs were sore. I was so tired and went to bed early. The run was fine, but after I felt like garbage. 

Tuesday: off

My legs felt so bad I skipped Tuesday's run. I just felt really, really tired. I went home and read and rested, and started to feel normal again. 

I think I didn't run much this summer. Then, I did 3 weeks of training and my body was tired. I also ran too many road miles last week, so I need to hit the trails more this week. WHEN IS THE COOLER WEATHER COMING? 

Wednesday: track workout 

My track workout for the week was 4x1600 with 400 recovery. Fun, huh?

1. The weather finally cooled down. It was 80 instead of 90. And because it's been so hot that 80 degrees felt like 68. It felt cool. Cool enough that I did my workout outside at 6 p.m. instead of inside. 

2. I ran my warmup mile, 8:30, which is a tad fast for a warmup. I think my body just likes running at the track. (Softer than the indoor one.) My stomach felt pretty gross while warming up. Maybe I was dehydrated I don't usually have stomach issues.

3. Going in, I  thought I'd like to hit 7:45ish. But didn't know if I could find that speed. I thought if I finished the workout, great. If it was 8 minute miles, that's where I'm at.

Rep 1: 7:33. That's the fastest mile I think I've run in a while. I wasn't expecting that fast. Happy with that. Did a 400 recovery. 

Rep 2: 7:34. Surprised with this. Still worried I was going a little fast. (I could have held this speed in the past, but not after a lazy summer.) Did a recovery 400.

Rep. 3: Ok, this is where it fell apart. I did one lap and almost quit. Other people on the track made me get to 2 laps. But I split this into 800s with about a 45 second break to catch my breath. So 2 800s, for 8:00 pace.Totally fine with that. I should have done a 400 recovery after that but I just walked 100 meters out and 100 meters back to the start. (I know the recoveries will make me tougher, so hopefully I can do better next time. About 75 seconds of recovery. 

Rep 4: 7:45. Had a runner friend jump in to the first lap, which helped make me go a little faster. He jumped in on the last lap and I actually had a little left on the last lap, so I got a nice 100 meter finish. 7:45 pace. Which is probably what I should have averaged.

That was 5.5 miles right there. I did a .5 mile cool down, which I had to make myself do. I did not want to do it. 

4. I ran out of water. I had a 12 ounce bottle and I was parched after the last rep. Bring a bigger bottle next time, Sara!

5. I'm happy with the effort. I worked hard. Got some practice running hard and fast(er). 

Right now, my October 10k is not looking like a PR, but we'll see where I can get in the next month. I've been making progress and I'm happy that speed is coming back. 

Thursday: 5 miles

Did an easy trail run after work. My legs didn't feel as bad as I thought they might. Wore my new trail shoes. I found them on eBay for $60. New in box. Pretty excited about that. 

Friday: Hill repeats 

I knew I was supposed to do a hill workout this week, but didn't know how to get it done. I prefer hill repeats on soft surfaces. I'd prefer the morning. But I can't see in the morning (even with a headlamp). But the weather was cooler, 80s, so I opted for the trails. The workout was 2 mile warmup. 6x90 second hill repeats and 2 mile cool down. The hill I like is .2  miles long. The workout also said 7 minute pace for the repeats. Hahahahaha. I am so bad at hills, I can't run fast up them. But I can try not to run 10 minute pace up them. Also trees and GPS drift. 

I just ran the length of the hill, 1:50, 1:50, 1:46, 1:46, 1:46, 1:41. 8:28 pace is the best speed my watch said I got. I tried hard. 

I did my 2 mile cool down. And I tried the workout. Happy with the effort. I know I need to get better at hills. I looked at my data from the last time I ran hills. I've run the hills faster. But I get better as the weeks go by. So hopefully next time I'll be faster. 

Saturday: OFF

I rode my bike some. Maybe 10 minutes to meet a friend. 

I sat down to watch a few minutes of TV. And it's amazing how much better I felt after sitting. I think I needed a day to relax. (I sit all day at work, but honestly, I think the building I work in has something that makes me feel unwell, mold etc.) I catch myself standing to eat and need to relax. (In what time?) 

Sunday: Long run

It was a cutback week, so my long run was only 7 miles. I did trails. The weather was perfect.

Honestly, I was tired all day after this run. It took a lot out of me. And I was lazy and didn't do any strength or core like I normally do. 

Miles this week: 29

Runs this week 5