6 MILE RECOVERY RUN @ 10:08 PACE

Plan: 6 miles @ Maintenance & Recovery

Legs felt OK, not great in the beginning, kind of like clearing out the cob webs, but by mile 3 things were all good and overall great run. Nothing hurt, just heavy.

6 miles in 1:00:52 (avg pace 10:08) Avg HR 129 Cardiac Drift: 147
M1-10:21 Avg HR 120 Cardiac Drift: 138
M2-10:02 Avg HR 130 Cardiac Drift: 140
M3-10:04 Avg HR 130 Cardiac Drift: 140
M4-10:02 Avg HR 133 Cardiac Drift: 147
M5-10:18(up a hill) Avg HR 131 Cardiac Drift: 143
M6-10:05 Avg HR 129 Cardiac Drift: 140

6 EASY RECOVERY MILES @10:05

Plan: Recovery Run (9:30 Min/Mile) **NO PACE/RELAX**

Great run with my hubby around the pond. Ran the first 5 miles with him, & the last mile on my own. Legs felt VERY heavy for the 1st 3 miles, but then opened up after that. Hot, but not that bad. Drank Gatorade at miles 3 & 6. Had my coconut water, wwbagel w peanut butter & honey, about 45 min before the run.

6 miles in 1:00:30 (avg pace 10:05) AVG HR 135 Cardiac Drift: 148

Garmin showed splits as:

M1-10:18 AVG HR 130 Cardiac Drift: 146
M2-10:16 AVG HR 138 Cardiac Drift: 148
M3-10:08 AVG HR 132 Cardiac Drift: 142
M4-10:15 AVG HR 135 Cardiac Drift: 143
M5-10:05 AVG HR 135 Cardiac Drift: 147
M6- 9:28 AVG HR 138 Cardiac Drift: 147

Felt great to up the speed for the last mile. Legs feel good, no ill affects from yesterdays 16 mile long run in the heat/humidity. Woo Hoo:)!! Enjoyed Coconut Water right after the run, and then had my COFFEE:)!!

Saturday, July 25, 2009

6 MILE RECOVERY RUN @9:43 AVG PACE

Plan: Recovery Run 9:30pace

Legs felt heavy today, but not sure if that was due to PT yesterday after the long run (they up'd the weights on the leg press machine), or the 15 miles, but after the 1st mile they felt better and all was good.

6 miles in 58:20 (avg pace 9:43) Avg HR 135 Cardiac Drift: 150

M1-10:05 Avg HR 120 Cardiac Drift: 141
M2 - 9:38 Avg HR 137 Cardiac Drift: 148
M3 - 9:41 Avg HR 137 Cardiac Drift: 146
M4 - 9:40 Avg HR 139 Cardiac Drift: 148
M5 - 9:40 Avg HR 140 Cardiac Drift: 150
M6 - 9:36 Avg HR 137 Cardiac Drift: 148


M1-10:05 M2-9:38 M3-9:41 M4-9:40 M5-9:40 M6-9:36

Monday, July 20, 2009

15 WEEKS TIL NYC: START OF WEEK #11

The Plan: 9:30 pace

8 miles in 1:15:56 avg pace 9:29 Avg HR 136 Cardiac Drift: 156

M1-9:32 Avg HR 123 Cardiac Drift: 143
M2-9:29 Avg HR 135 Cardiac Drift: 143
M3-9:30 Avg HR 139 Cardiac Drift: 150
M4-9:28 Avg HR 140 Cardiac Drift: 151
M5-9:29 Avg HR 141 Cardiac Drift: 148
M6-9:28 Avg HR 143 Cardiac Drift: 154
M7-9:31 Avg HR 145 Cardiac Drift: 156
M8-9:29 Avg HR 126 Cardiac Drift: 157

6 MILE RECOVERY RUN @9:41 AVG PACE

Plan: 6 mile Recovery Run @9:45

Got out late today (12:05pm), cuz kids had karate & book club at the library, but I got it done, and supprisingly it wasn't that hot:) Temp said 82F w 50% humidity, way better than yesterday:)!! The 6 miles today were the first 6 of yesterdays long run, and my hr stayed low again, yay, I knew my HR was high yesterday partly because of the humidity:)!!

I weighed myself before and after this run to check fluids, and took G2 at mile 3 and 6 when finished, I was never thirsty, and probably didn't need it at all, but drank it since it was warm and I am coming off a long run yesterday that was really HOT.

It looks like I lost a tad over 1 pound. Hmm, wonder if that means I need to drink more during the run, or just make sure I get 16+ ounces in me at the end when finished???

Legs felt really good and strong today.

6 miles in 58:08 (avg pace 9:41) Avg HR 145 Cardiac Drift: 156

M1-9:38 Avg HR 139 Cardiac Drift: 150
M2-9:45 Avg HR 146 Cardiac Drift: 153
M3-9:39 Avg HR 143 Cardiac Drift: 150
M4-9:41 Avg HR 147 Cardiac Drift: 152
M5-9:44 Avg HR 147 Cardiac Drift: 156
M6-9:41 Avg HR 145 Cardiac Drift: 152

6 MILE RECOVERY RUN @ 9:27 AVG PACE

Plan: 6 miles @ 9:30pace

Temp said 64F and there was no humidity. Ran around the pond 3x and up past Camp Alvernia (where the hills are). Fantastic run. Legs felt really strong, and I never broke a sweat. I felt like I could run forever.

I did not drink anything during this run and I was never thirsty at all. I did down a 20oz G2 gatorade (cherry) when I got home, but again, never thirsty during the run. Woo Hoo:)!!

6 miles in 56:43 (avg pace 9:27) Avg HR 140 Cardiac Drift: 156

M1-9:25 Avg HR 130 Cardiac Drift: 143
M2-9:26 Avg HR 139 Cardiac Drift: 146
M3-9:27 Avg HR 143 Cardiac Drift: 154
M4-9:30 Avg HR 143 Cardiac Drift: 153
M5-9:30 Avg HR 143 Cardiac Drift: 155
M6-9:25 Avg HR 141 Cardiac Drift: 154

5 MILES EASY RECOVERY RUN @9:46 AVG PACE

Great run today. Had the pleasure of running w Hubby as my Dad was able to watch the kids!! Legs felt strong today, no lathargy at all!! Had a peanut butter and honey sandwich on Whole Wheat bread about 45min before the run, and had nothing to drink during the run. Wasn't thirsty at all during the run. Pushed the hills, as shown by my HR, but again, no huffing and puffing, and hit the planned splits

Temp said 69F and 64% humidity. Just a gorgeous day and great run

Plan for today was 5 miles @9:45

5 miles in 48:50 avg pace 9:46

Avg HR 143 Cardiac Drift: 163

M1-9:49 Avg HR 138 Cardiac Drift: 163
M2-9:47 Avg HR 142 Cardiac Drift: 156
M3-9:48 Avg HR 145 Cardiac Drift: 156
M4-9:45 Avg HR 146 Cardiac Drift: 157
M5-9:41 Avg HR 144 Cardiac Drift: 150

Week #9 done, bring on Week #10!!

5 MILE RECOVERY RUN @ 9:51 PACE

Another beautiful day for a run. Got out the door around 9:20am, and took it nice and easy. No pain at all in the legs, tho they felt VERY heavy. I only drank water after mile 3 and at the end of the run.

5 miles in 49:16 (avg pace 9:51) Avg HR 131 Cardiac Drift: 145

The run went as follows according to my Garmin 305:
M1- 9:47 avgHR 123 - Cardiac Drift: 141
M2- 9:45 avgHR 133 - Cardiac Drift: 144
M3- 9:53 avgHR 135 - Cardiac Drift: 145
M4- 9:56 avgHR 132 - Cardiac Drift: 143
M5- 9:55 avgHR 134 - Cardiac Drift: 140

7 MILE RECOVERY RUN

Todays run was supposed to be a 6 mile recovery run done at 9:45 pace. I mapped out a new hilly run to do, but made a turn during it, and ended up adding an extra mile. LOL Though it was a recovery run, I really liked the hills. I pushed, but not so much and the legs/lungs felt great. I was never winded and I kept the pace slow (avg 9:51) to make sure it was a recovery run.

7 miles in 1:09:00 (Avg pace 9:51)

Avg HR 137 Cardiac Drift: 159

M1 - 9:52 Avg HR 133 Cardiac Drift: 152
M2 - 9:50 Avg HR 131 Cardiac Drift: 157
M3 - 9:50 Avg HR 136 Cardiac Drift: 150
M4 - 9:51 Avg HR 141 Cardiac Drift: 159
M5 - 9:50 Avg HR 138 Cardiac Drift: 148
M6 - 9:52 Avg HR 140 Cardiac Drift: 155
M7 - 9:55 Avg HR 139 Cardiac Drift: 156

Saturday, June 27, 2009

I woke Saturday morning at 8:30, after going to bed at 9:30pm. Great/fantastic sleep. Legs felt great, no soreness. I had my coffee and heavy cream, and I also ate oatmeal and a banana, and had a O.N.E. coconut water with it, then about 10:20 I went out for my 5 mile recovery run. I decided to run totally by heart rate, and to keep it average of 132ish, legs felt really good/strong, and had no knee issues with the slower pace, and I completed the run in 48:30 with an overall pace of 9:42.

I had no knee ill affects today at all from the slower pace. I’m more convinced than ever the occasional achiness I’m feeling in my left knee is from sitting, not the running pace. Sitting in an upright position, or driving position.

The run went as follows according to my Garmin 305:
M1- 9:45 avgHR 122 - maxHR 144
M2- 9:40 avgHR 134 - maxHR 139
M3- 9:44 avgHR 136 - maxHR 147
M4- 9:42 avgHR 134 - maxHR 141
M5- 9:39 avgHR 135 - maxHR 146

Today’s run was not as hot/humid as Fridays. The legs felt really good/strong, and again, I had no knee pain at all. I did run with my water bottle filled with O.N.E. coconut water, 20oz, and I drank about half of it during the run, and finished the rest walking back up to my house. After I did the core workout and yoga, I took a 10min hot bath. Then I had lunch, which was a whole wheat bagel with tuna fish, and a 20oz Gatorade. Then we spent the day at the club in the hot sun, probably 1-5pm. I drank about 32oz of pelligrino during the afternoon, and also noshed on some almonds, probably 2oz worth. Then for dinner we had Greek, and I had the lemon/chicken soup, greek salad and the gyro. I followed dinner with Baskin Robbins again; same mint chocolate chip ice cream. Don’t worry I won’t make a habit of the ice cream. I hadn’t had it in years before Friday nights date night, and my girls were jealous that we went out for ice cream without them. Usually we take them out and Gregg and the girls splurge, but not me LOL. Went to sleep around 9pm.

6 MILE RECOVERY RUN @9:15 PACE

Originally plan was 6 miles @9:45 pace, but since my left knee was achy yesterday, coach and I talked about it, and decided to up the slow pace to 9:15. We're thinking that maybe the slower paces are changing my gait too much and I was getting a little discomfort in the knee. Again, never during a run, only afterwards if I was sitting in an upright position.

I find it funny that my slow pace (or comfortable pace) is now 9:15/mile. When I started running back on January 2, 2008, at this same avg HR (146), I was run/walking about a 17min pace. Wow, I've come a long way:)!! Just hoping that this faster pace, won't take it's toll on me, and will enable me to recover properly. Will monitor it and make sure there is no knee pain, and that I am taking each workout one day (or week) at a time:)!!

So, I got out the door at 9:51am, and did an out and back route of 3 out/3back for 6miles. Legs felt awesome. I kept to the 9:15pace and the left knee was not an issue at this pace at all. No pain before, during or after run today:)!! I kept an avg speed of 6.5 for each mile.

6 miles in 55:35 for an avg pace of 9:16

HR avg was 146 and cardiac drift: 156

According to my Garmin 305 my splits were:
M1-9:13 avg HR: 141 cardiac drift: 152
M2-9:17 avg HR: 149 cardiac drift: 156
M3-9:17 avg HR: 146 cardiac drift: 153
M4-9:23 (uphill) avg HR: 147 cardiac drift: 154
M5-9:12 avg HR: 148 cardiac drift: 155
M6-9:12 avg HR: 147 cardiac drift: 155

Just a great run. Looking forward to tmo's rest day:)!! It was hot and humid out there today, but it didn't affect my run:)!

Followed the run immediately with the Core Fun (10 core exercises) and Chaz's Yoga For Runner's. Still not great at stretching, but doing this yoga and the foam roller is definitely helping:)!!

June 20, 2009

4 Mile recovery run. Plan was to keep the pace @9:30

8:30am - I got out the door early, as the day was going to be rainy and busy & I wanted to get the run in before the rain hit:)!! Temp said 65F and it was cloudy, but the sun did pop out during the run for a bit.

Legs were a bit crampy/heavy the first mile, but then they loosened up.

4 miles in 38:17 avgHR 143 - MaxHR 183

Mile splits/HR as per my Garmin 301:

M1 - 9:35 (avgHR 145 - MaxHR 180)
M2 - 9:33 (avgHR 142 - MaxHR 168)
M3 - 9:34 (avgHR 140 - MaxHR 170)
M4 - 9:35 (avgHR 144 - MaxHR 183)

My heart rate was all over the place. Some due to spike, some due to humidity (it was hot), but I'm also guessing the body may not have recovered from yesterdays long run, plus it didn't help that I didn't get great sleep:(

I didn't get my Core Fun workout in till much later, as I had a meeting at our club for the Kids Camp this summer. So at 12:15, I did the core workout.
Knee Crunches 1set 20reps
Hip Lifts 1set 4reps
Standard Crunches 1set 20reps
Push Ups 1set 25reps
Push Ups 2nd set 25reps
Obliques Crunches 2 sets of 25
Heel Touches 2 sets 20 reps
Bicycles 2sets 20reps
Oblique Twists 0 0
Supermans 2sets 20 reps
1-Min Planks 2sets

RECOVERY RUN - 5 MILES

Got to the gym a bit late, playing on the computer and catching up with old friends on face book LOL So, my 6 miler turned into a 5 miler as I had to pick up kids at school. No worries though, it was a recovery run!

Ran 5 miles in 50:09

Avg pace of 10:00

Avg HR 132 Cardiac Drift: 146

M1 10:00 avg hr bpm 119 Cardiac Drift: 128
M2 10:00 avg hr bpm 132 Cardiac Drift: 140
M3 10:00 avg hr bpm 138 Cardiac Drift: 140
M4 10:00 avg hr bpm 138 Cardiac Drift: 146
M5 10:00 avg hr bpm 139 Cardiac Drift: 146

RECOVERY RUN - 6 MILES ON THE TM

12:40pm - Got to the gym, had a really good run today. Legs are really feeling strong! I finally found 'mini' snickers, so packed 2 up for my run. I ate 1 about 30 minutes before my run and then another half way thru (at the 3m mark). Not sure if I needed it for such a short run, but wanted to try it out. And never ate the last one.

I set the TM to 5.6 and ran all miles at this speed. I really felt like I could run forever, or bump up the speed and just take off, but remembered today was a recovery run and just enjoyed the slow, easy pace watching my tv show on my iphone.

6 miles in 1:03:22, avg pace 10:33

Avg HR 134 Cardiac Drift: 150

M1 10:39 124 Cardiac Drift: 140
M2 10:32 134 Cardiac Drift: 143
M3 10:32 135 Cardiac Drift: 145
M4 10:32 138 Cardiac Drift: 147
M5 10:32 138 Cardiac Drift: 151
M6 10:32 137 Cardiac Drift: 147

RECOVERY RUN - ANOTHER GREAT 6 MILES ON THE TM

1:10pm - got to the TM, busy, but my favorite TM was available. Jumped on, set my iphone to play my favorite show and set the TM to 5.6, this time I ran all miles at 5.6. Legs are really feeling strong. Ran 6 miles for 1:03:24.

Avg HR was 137 Cardiac Drift: 146

M1 10:39 127
M2 10:34 134
M3 10:32 137
M4 10:32 143
M5 10:32 145
M6 10:33 146

I am really pleased with my heartrate. Thought it might be elevated today, as I ran yesterday, and yesterday I got "my friend", but it really wasn't and the run felt great!!

6 MILE RECOVERY RUN

9:30 - After I dropped my kids at school, I hit the gym for power yoga, (9:30 - 11am). I'm really enjoying it. It was my 4th class, and I already feel a difference when I run, and during the class I can tell that I am doing more of the moves, with less discomfort. LOL Guess this old body can become flexible.

1:15pm - FINALLY got to the gym at my normal time, so there was NO rushing whatsoever. YEAHHHHH!!! Set the TM to 5.6, ran for 1 mile, then upped it to 5.8, and ran the next 5 miles at that. Legs are really feeling strong and I am way excited about my heartrate.

My avg HR was 131 cardiac drift: 144

M1 10:39 127 Cardiac Drift: 118
M2 10:12 134 Cardiac Drift: 129
M3 10:14 137 Cardiac Drift: 132
M4 10:13 143 Cardiac Drift: 134
M5 10:13 145 Cardiac Drift: 136
M6 10:13 146 Cardiac Drift: 138