C. Beth.
C. Beth run.
C. Beth smile.

Tuesday, December 21, 2010

Run #198

Nice out of town run! I live at about 1000 feet elevation, and Albuquerque is at over 5,000 feet. There was a challenging long incline near the beginning of the run. Elevation + incline = me feeling like I've never run before. :) Once I got past that incline, I was warmed up, and the rest of the run went really well.

I'm surprised at my pace (assuming I mapped the run correctly!) My April 10K race was at 10:55/mile, running the whole way and really pushing during much of the last 2/3 of the race. Today I was not pushing myself to go quickly. The run/walk strategy continues to improve my performance, even if it does still sorta feel like cheating! Today I did a few different ratios...5:1, 4:1, 3:1, then back to 4:1 for the majority of the run. With the thin air, I was glad I was already planning to take walk breaks, because...boy did I need them.

6.93 miles, 1:15:18 (10:51/mile)

Sunday, December 19, 2010

Run #197

Great run before we head out on the road. Driving to Albuquerque today (about 12 hours...well, more than that with kids, I'm sure!)

3.1 miles, 30:51 (9:57/mile)

Thursday, December 16, 2010

Run #196

That's a good pace for this distance for me, especially considering my effort wasn't all-out. Still enjoying the run/walk thing (5 min run:1 min walk ratio today.) When I was almost home I passed a whole bunch of middle schoolers running--yay, kids! KEEP IT UP!

4.86 miles, 53:05 (10:55/mile)

Tuesday, December 14, 2010

Run #195

I've started introducing walk breaks at specified intervals. Today I did 5 minutes running/1 minute walking (though I shortened the last walk break to about 15 seconds.) I was able to push my speed during the runs. It was challenging, but WOW! Previous best 5K pace was 10:02/mile; today was 9:24/mile! Walk breaks work! It also helped that I did a half mile warm-up before starting the clock for the 5K.

3.1 miles, 29:09 (9:24/mile)
Warm-up: .48 miles, 6:08 (12:46/mile)

Sunday, December 12, 2010

Run #194

After hearing fellow runners from Barefoot Runners Society sing the praises of the Galloway trainig method, I decided to try a run/walk combo (running 4 minutes, walking 1) today, and I loved it! I could really push my speed so much more than usual during the running portions because I knew a walk was coming up. That's a decent 6 mile pace for me--faster than most of my 5-7 mile training runs (though slower than race pace.)

I feel like this was a lot easier on my legs too because I wasn't using the same muscles for an hour straight--those walk portions really helped me stay loose! My IT band felt tight at times but never cramped up--it loosened up while I walked.

I think this run/walk thing will work well for me, and if it's improving my training pace, I bet my race pace will improve too.

6.13 miles, 1:08:57 (11:14/mile)

Monday, December 6, 2010

Run #193

Woke up sore. I think this little recovery run helped loosen things up. Took it nice and easy--felt good to be outside.

1.22 miles, 14:28 (11:51/mile)

Run #192...first half marathon!

You can read my full race report here!

13.1 miles, 2:34:21 (11:46/mile)

Thursday, December 2, 2010

Run #191

Really good run. IT band decided to behave. :) I could feel a bit of tightness, but no pain. Hoping that more rolling plus KT Tape on the day of the race will keep it loose and happy. I've been rolling that whole area 4-5 times a day and can feel that it's a lot looser than it was Monday. Tried out my race day outfit today, and it felt great.

3 more days....

3.24 miles, 34:48 (10:44/mile)