the garmin lives!

My Garmin decided to live!!  Thankfully.  I am addicted to my Garmin.  I did my first treadmill run in about 3 months because I am in love with it so much.

This, however, was not on the treadmill.  My 5 mile tempo.

Split	Time	Distance	Avg Pace
Summary	42:49.0	5.01	8:33
1	8:45.8	1.00	8:46
2	8:36.2	1.00	8:36
3	8:34.3	1.00	8:34
4	8:27.0	1.00	8:27
5	8:23.5	1.00	8:24
6	:02.2	0.01	5:50

Pretty happy with that run.  It was tough, but I got faster with each mile.  Not sure how I do it, I didn't look at my watch that much during the run.  I think twice, once when I reached mile 3 and I saw I was running 8:34 a mile, and then another time when I checked my pace and it said something in the 8 minute mark... Not sure what though.  I definitely think the speed work on Thursday helped me out.  I will try my best to keep at it!

tempo number three

Just got back from a run.  Literally.  Still dripping in sweat, luckily the Dog is giving me a bath right now!

Super happy with the run.  I did not want to do a hard run, but it was actually very good!  I'm very pleased!!  Not as humid this morning, only 79%, but a little warmer at 73F.

Again, I tried to run by feel, not by the watch.  I do love having my Garmin so I can look at the results after and see my progress.

Split	Time	Distance	Avg Pace
Summary	36:13.5	4.00	9:03
1	5:03.7	0.50	10:05
2	5:00.0	0.60	8:18
3	1:30.0	0.12	12:06
4	5:00.0	0.62	8:05
5	1:30.0	0.13	11:45
6	5:00.0	0.62	8:05
7	1:30.0	0.12	12:14
8	5:00.0	0.64	7:48
9	1:30.0	0.13	11:32
10	5:09.7	0.51	10:06

Next on the schedule is a 20 minute tempo.  Not sure if I like that idea of going from 5 minute intervals to one long 20 minutes.  But I have been reading about starting out slower, and building to that pace, so I think that is doable.  Maybe.  We will see.

A storm from the other day.  One thing I like about Florida - the afternoon thunderstorms!

so humid you can see it

I managed to pull myself out of bed.  It was so humid!  Up before the sun again.  A very slow, sluggish start, but towards the end of the run I felt better.  

You can see the humidity!

The lonely road.

My run, I am still very happy with the results.  Especially the last mile in 8:34.  Keep on truckin'!!

Split	Time	Distance	Avg Pace
Summary	36:56.6	4.00	9:14
1	9:45.6	1.00	9:46
2	9:32.7	1.00	9:33
3	9:04.7	1.00	9:04
4	8:33.7	1.00	8:34

second beginner tempo

I did.  I did say tomorrow.  I even had a dream that I was at work and had realised that I had forgotten to get up to go run!  I was so mad at myself.

But, it was only a dream and  I did get up and run.  I was a little scared as I had scheduled myself a 30 minute tempo run (stupid, I know).  This is still under the beginner category, so it was really 5 x 4 minutes at tempo pace.

Split	Time	Distance	Avg Pace
Summary	32:50.1	3.75	8:45
1	4:55.2	0.50	9:50
2	2:50.3	0.35	8:12
3	1:00.0	0.09	11:31
4	4:00.0	0.50	8:02
5	1:00.0	0.09	11:17
6	4:00.0	0.50	7:59
7	1:00.0	0.10	10:29
8	4:00.0	0.51	7:53
9	1:00.0	0.09	10:49
10	4:00.0	0.51	7:46
11	1:00.0	0.08	11:51
12	4:04.6	0.43	9:26

The splits from my Garmin.  Including a warm up and cool down.  I am so happy with the splits!  It was humid (94%) but not hot (73F).  My first was not 4 minutes, I thought I had not set my watch properly, and pressed some buttons and it finished that lap for me, so it was under.  But I improved on every interval.  Well done!  Big pat on the back for me.

It felt tough.  I was trying to not focus on my times, just run at a comfortably hard pace.  (I hate that, by the way, comfortably hard.  There is nothing comfortable about hard!).  I would look down to try and get an idea of what my pace is every now and then, but I really tried to run on feel.

Up before the sun!

new diary

I saw a great picture online of someone's workout journal. So, I thought I would copy and make my own. I love the fact that I decided this and the US has diaries that start in the middle of the year.

I did a beginners tempo run this evening. I read about it this morning on runnersworld.com:

4 Weeks Beginners Tempo

Week 1: 5 x 3 min @ tempo pace; 90 sec easy jog.

Week 2: 5 x 4 min @ tempo pace; 60 sec easy jog.

Week 3: 4 x 5 min @ tempo pace; 90 sec easy jog.

Week 4: 20 min steady tempo.

Today I was aiming for about a 8:20-8:40min/mile for my tempo pace.  I had no idea what I should have aimed for.  I ended up around a 7:50min/mile.  Probably a little fast, but hey, maybe I can call it an interval run!  

Total run: 3.5 miles in 31 minutes