back at it

I haven't really taken a break.  I think the longest I have gone without running is three days.  And after that I just feel frustrated and have to go for a run.  I missed a couple of runs last week, as my eye got scratched which left me to lie on the couch in darkness and pity myself endlessly.  It is almost better, and I have managed to go for a few runs - respect for all those runners that wear glasses!!  I did 3 miles in the rain and yesterday 5 miles in heat and humidity - both with glasses, both an utter pain.

I am happy with my times, not the improvement I really want to see, but I have not been adding in speedwork, and have been skimping on hills.  The five miler did include hills!  And my long run this weekend is hopefully going to.  Well, when I say hills, I mean a bridge.  Or two bridges.  That's all I have in Florida!

A couple of my past runs, so I can see how I have been going.  I have a 5k next weekend, so I am wanting to be prepared - I have no idea how to race a 5k!  I attempted a little practice, and was happy with the result, especially as I cannot run as fast in the morning as in the evening.

Split	Time	Distance	Avg Pace
Summary	26:01.0	3.11	8:22
1	8:46.0	1.00	8:46
2	8:25.5	1.00	8:26
3	8:04.3	1.00	8:04
4	:45.3	0.11	6:52

That is my fastest on record so far!  I did 3 miles at an 8:04 pace a while ago, but did not run that extra 0.1 to make it to the full 5k.

I am thinking of trying to go out at an 8:45ish pace, then pick it up throughout the run.  Hopefully the excitement on the race will allow me to go faster!  Would love to get around 25 minutes.

'Cross-training' with the Dog

Split Time Distance Avg Pace Summary 50:38.6 5.50 9:12 1 9:04.4 1.00 9:04 2 9:01.8 1.00 9:02 3 9:12.7 1.00 9:13 4 9:10.2 1.00 9:10 5 9:31.7 1.00 9:32 6 4:37.8 0.50 9:10

I am very happy with this run!  This was yesterday's bridge loop.  The last mile, mile 5 was uphill into the wind, and at the end, but I am happy with that pace!  Good work.  It was tough, because of the heat, but it was manageable.

I'm going to attempt a treadmill workout today before work.  3 miles, and I would love to do some intervals.  Let's see how fast I can go!

go away humid weather

I am sick of this humid weather.  I keep saying I cannot wait for winter, but as soon as it comes I know I will not want to get up in cooler weather and run.  I like my bed way too much for that.  I also live in Florida, and winter isn't even cold, but it will be too cold for me.  I just like to complain.

So, I haven't posted anything in a while, but staying in line with trying to show my progress I will show my last week runs, and the splits for them:

Interval Running - This was my first run of the week, and was meant to be 3 miles.  I decided to take the Dog with me, and try for some intervals.  Well, turns out the Dog hates running.  I always knew he was lazy, and he has been on a couple of runs with me before this, but I thought he may like sprinting every now and then.  Nope.

Split	Time	Distance	Avg Pace
Summary	19:16.1	2.00	9:37
1	5:11.0	0.50	10:21
2	1:08.1	0.15	7:32
3	:50.9	0.08	11:00
4	1:09.2	0.17	6:36
5	1:15.1	0.11	10:57
6	:56.7	0.13	7:01
7	1:10.3	0.11	10:50
8	:40.0	0.10	6:40
9	1:29.0	0.14	10:38
10	:58.9	0.07	14:53
11	:25.1	0.06	7:27
12	:14.9	0.02	14:14
13	:41.3	0.09	7:29
14	1:20.1	0.08	16:37
15	:33.0	0.08	6:57
16	1:12.7	0.11	10:46

5 miles with the Husband.  This one I really wanted to keep an average of an 8:30min/mile.  Kind of a tempo run.  I thought I could do it for sure, it was raining a little as we left.  But as soon as I start running it stops raining - every time!!  The Husband was riding his bike, and kept pushing me.  I was very happy with my pace, especially since the first mile I thought of as a warm up.

Split	Time	Distance	Avg Pace
Summary	42:24.8	5.00	8:29
1	9:04.0	1.00	9:04
2	8:37.3	1.00	8:37
3	8:19.0	1.00	8:19
4	8:10.7	1.00	8:11
5	8:13.8	1.00	8:14

4 miles - An easy run.  After doing intervals and a tempo run this actually felt very good.  I was impressed with my time when I came back (I try not to look at my Garmin while running).  I did forget to stop it when I had finished though!  Well, I didn't forget, I just don't think I pressed stop hard enough.

Split	Time	Distance	Avg Pace
Summary	36:45.6	4.04	9:06
1	9:31.4	1.00	9:32
2	8:54.3	1.00	8:54
3	8:54.2	1.00	8:54
4	8:32.4	1.00	8:33
5	:53.3	0.04	21:34

10 miles - The Long Slow Run.  Yuck.  I felt good at about mile 3, I was warming up and it was going well.  I slowed at mile 5 to eat some Sports Beans, and I walked for a little while I ate them (good to factor in water stops in races, I guess).  It was so humid, not too hot I think around 75F, but close to 100% humidity.  I had to keep pushing myself through this run.  My legs were tired and heavy, my mind was doubting itself.  I stopped at 10 miles, I did want to try and go further, but the humidity really got to me.  Even with all of that, I am happy with the overall pace.  I really do hate slowing down and walking, as it takes a while for me to get back into the groove.

Split	Time	Distance	Avg Pace
Summary	1:34:47.8	10.00	9:29
1	9:38.5	1.00	9:38
2	9:32.0	1.00	9:32
3	9:20.2	1.00	9:20
4	9:18.4	1.00	9:18
5	9:15.7	1.00	9:16
6	10:00.0	1.00	10:00
7	9:32.9	1.00	9:32
8	9:41.3	1.00	9:41
9	9:22.0	1.00	9:22
10	9:06.9	1.00	9:06

3 miles

I have been having a niggling feeling in my foot.  Just by the arch.  I was not sure if I should rest, or keep going until it feels worse.  I haven't felt it when I've been running, just after when I am at work or walking around.  I decided to go for an easy 3 mile jog to see how it goes.  For an easy run, I am still very happy with my splits!

Split	Time	Distance	Avg Pace
Summary	28:05.0	3.00	9:21
1	9:35.9	1.00	9:36
2	9:17.6	1.00	9:17
3	9:10.3	1.00	9:10
4	:01.2	0.00	7:13

I think I will just try to take it easy for a while.  I think I am trying to do too much too soon.