"Sometimes the right path is not the easiest one." - 1st Training Journal (comments welcome!)

[Livelovedance]

Thursday, July 23, 2020
This morning I was really tired from the day before, but I got up and got going. The weather wasn't ideal, but it wasn't terrible either. I put my new Brooks on again and chose a new location to run to change it up a little. I wasn't a huge fan of the surface, but it was AMAZING not having to dodge as many people as I normally do.

Today was another 2 mile Easy/LR. I started the NRC app, and then the Intervals app. Good run with a lot less people, decent timing, and the intervals ended at almost exactly 2 miles (I ended the workout at the start of the last run interval I had set, and then went back and removed that last interval for future workouts). However, I started the walking cool down and forgot to turn of the NRC app. I didn't realize it until over a half mile later! Not a big deal, but it definitely threw off my stats a little.

T+D: 147

Outdoor Walk:
Focus: Quick warm up
Distance: 0.55 mi
Total Time: 0:11:48
Avg. Pace: 21'16"/mi


Outdoor Run:
(Intervals Pro - Starting with this one for data today because I let the NRC app run through over half of my cool down!)
Focus: Easy/LR - 2 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 2.02 mi
Total Time: 0:31:35
Avg. Pace: 15'37"/mi
Intervals:
Runs = 16:02, 15:02, 15:02, 14:45, 14:37, 14:37, 15:10, 14:22, 15:02, 14:14, 14:14, 14:44, 14:07, 15:02, 14:14, 14:37, 13:52, 15:19, 14:37, 15:19, 14:29, 17:52 (this last interval only ran for 4 seconds so it doesn't really even count).
Walks = 17:07, 17:29, 15:46, 18:42, 17:52, 19:09, 19:09, 17:52, 18:17, 17:52, 17:29, 18:42, 17:29, 16:45, 16:45, 17:52, 18:17, 18:42, 16:45, 17:07, 20:07
Notes: This was a feel good run. A little bit of knee and ankle pain in the very beginning, but both went away very quickly. I wasn't surrounded by people so I didn't have to spend any time deciding if I should pass or stay behind anybody depending on the interval I was on. I also didn't have to worry about taking a mask on and off throughout the run. It also felt good just to have a little change of scenery.

(Nike Run Club - This is what I usually primarily use to track my runs. However, after the 2 miles I forgot to turn this off, and did over a half mile of my cool down walk before I realized it. So these miles will overlap with the Outdoor Walk Cool Down below.)
Focus: Easy/LR - 2 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 2.58 mi
Total Time: 0:43:20
Avg. Pace: 16'46"/mi
Splits:
Mile 1 = 15'41"
Mile 2 = 15'28'
0.58 = 20'48"


Outdoor Walk:
Focus: Cool down
Distance: 1.00 mi
Total Time: 0:21:26
Avg. Pace: 21'26"/mi

 

[Livelovedance]

Saturday, July 25, 2020
I’m already falling behind on this training journal! I’ve been keeping up with the runs though. Saturday was a 3 mile Easy/LR. It was humid but I got it done! With this pace I can complete the distance without feeling completely wiped or having breathing difficulties. I went a little further than 3 miles so I could count it towards one of my runDisney virtual 5Ks! I got a lot of “slow down” messages from the intervals app this time (not purposely), so I’m curious to see a general idea of what my pace ended up being.

T+D: 140

Outdoor Walk:
Focus: Quick warm up
Distance: 0.50 mi
Total Time: 0:09:22
Avg. Pace: 18'39"/mi

Outdoor Run:
(Nike Run Club)
Focus: Easy/LR - 3 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 3.15 mi
Total Time: 0:47:45
Avg. Pace: 15'10"/mi
Splits:
Mile 1 = 14'39"
Mile 2 = 14'56"
Mile 3 = 15'47"
0.15 = 15'51"

(Intervals Pro)
Focus: Easy/LR - 3 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 3.14 mi
Total Time: 0:47:35
Avg. Pace: 15'10"/mi
Intervals:
Runs = 13:18, 15:10, 13:24, 14:45, 13:18, 14:07, 15:28, 13:59, 14:45, 13:59, 14:45, 12:58, 14:54, 14:45, 13:11, 14:29, 14:14, 15:10, 13:52, 13:59, 16:05, 14:22, 16:45, 13:45, 15:28, 14:45, 15:37, 15:10, 14:45, 13:59, 15:02, 16:25
Walks = 14:07, 16:25, 18:17, 17:29, 14:07, 15:46, 16:05, 17:52, 18:17, 13:38, 19:37, 17:07, 18:42, 17:52, 13:52, 14:22, 18:17, 17:52, 15:46, 17:07, 16:45, 17:29, 18:42, 16:45, 20:37, 14:07, 18:42, 15:28, 17:52, 16:45, 17:29, 8:56 (last interval only ran for 3 seconds)
Notes: I had to do a lot more weaving around people today.


Outdoor Walk:
Focus: Cool down
Distance: 1.00 mi
Total Time: 0:20:22
Avg. Pace: 20'22"/mi

Today was supposed to be an off day, and tomorrow’s supposed to be my first R pace run. We ended up having rehearsals and my legs are already feeling sore, so I might have to play it by ear tomorrow. We’ll see how I feel in the morning!

 

[Livelovedance]

Tuesday, July 28, 2020
Back from my run and feeling accomplished!

This morning I woke up with my alarm, tired and slightly sore. I checked the weather and it wasn't great news to start. I very strongly considered skipping today and rescheduling it for tomorrow, but I dragged myself out of bed and got moving.

Today was my first R pace run: 1.5 miles at WU (60/30 sec at 14:00/17:00), 5 x 30 sec at R with 2 min RI, and 0.5 miles at CD (60/30 sec at 14:00/17:00). I had been looking forward to this one, but it was fairly humid, and due to being sore from rehearsal yesterday I didn't feel my best. I started out with my own warmup walk for about a half mile, and then started the training plan run.

I separated today's run into three separate workouts (WU, R, CD) with the intervals app, because it was just easier to set it up that way. Next time I'll try to make it one longer workout with all 3 parts so I don't have to keep starting a new workout each time. I started the Nike app and then let that run through the entire run. During the 1.5 mile WU I started to feel a slight pain in my right side. I think it was from feeling sore, so between that and the heat I slowed down a bit and stretched it out a little during the walk intervals. It went away after a little while.

The R pace runs were awesome. I tried not to go overboard (catch a bus, not run for your life!) but it felt great to run with a longer stride and at a faster pace. I picked a point in the distance to run towards, and ran fast until the interval ended. It was an enjoyable change, and I felt good doing it. Even with the heat I felt like I had enough in me to do at least one more before I started to feel too tired (I didn't, but I felt pretty good), so I don't think I pushed too hard.

After the 0.5 mi CD I did a short and slow paced 0.5 mile walk just to cool down a little more. I felt good, but it was hot and I was glad to be done.

This morning gave me a true feeling of accomplishment. I was tired and sore this morning, and almost decided to just close my eyes and go back to sleep. I'm glad I didn't just give in, because I proved to myself that I can get up and get it done. Hopefully that feeling will carry me through any other challenging days, as more obligations come into play, the seasons change, etc... I can do it. I am really a runner. I'm making it happen.

T+D: 151
Notes: The "feels like" temperature was 5 degrees warmer than the actual temperature, and a heat advisory was in effect.


Outdoor Walk:
Focus: Quick warm up
Distance: 0.55 mi
Total Time: 0:11:37
Avg. Pace: 20'55"/mi


Outdoor Run:
(Nike Run Club - All 3 parts of today's workout)
Focus: R Pace - 1.5 mile @ WU (60/30 @ 14:00/17:00 paces) + 5 x 30 sec @ R w/ 2 min RI + 0.5 mile @ CD (60/30 @ 14:00/17:00 paces)
Distance: 3.03 mi
Total Time: 0:46:14
Avg. Pace: 15'14"/mi
Splits:
Mile 1 = 15'51"
Mile 2 = 14'50"
Mile 3 = 14'52"
0.03 = 20'11"

(Intervals Pro - Part 1)
Focus: R Pace - 1.5 mile @ WU (60/30 @ 14:00/17:00 paces)
Distance: 1.51 mi
Total Time: 0:24:02
Avg. Pace: 15'53"/mi
Intervals:
Runs = 15:08, 15:19, 13:38, 15:37, 13:38, 15:19, 16:25, 14:45, 15:34, 15:28, 15:19, 14:14, 14:22, 16:25, 14:14, 15:56
Walks = 15:46, 19:37, 14:37, 18:17, 19:37, 18:17, 17:52, 20:07, 19:09, 17:07, 21:44, 21:10, 15:10, 17:52, 18:17, 16:05

(Intervals Pro - Part 2)
Focus: R Pace - 5 x 30 sec @ R w/ 2 min RI
Distance: 0.9 mi
Total Time: 0:12:31
Avg. Pace: 13'53"/mi
Intervals:
Runs = 11:52, 9:48, 8:17, 8:17, 7:53
Walks = 15:37, 15:15, 16:00, 16:40, 16:51

(Intervals Pro - Part 3)
Focus: R Pace - 0.5 mile @ CD (60/30 @ 14:00/17:00 paces)
Distance: 0.59 mi
Total Time: 0:09:01
Avg. Pace: 15'19"/mi
Intervals:
Runs = 15:00, 13:38, 15:37, 13:18, 14:29, 14:07
Walks = 20:07, 15:46, 17:52, 17:29, 18:42, 17:52


Outdoor Walk:
Focus: Cool down
Distance: 0.5 mi
Total Time: 0:11:09
Avg. Pace: 22'13"/mi

 

[DopeyBadger]

Way to go on all fronts!

 

[avondale]

Tuesday, July 28, 2020
Back from my run and feeling accomplished!

This morning I woke up with my alarm, tired and slightly sore. I checked the weather and it wasn't great news to start. I very strongly considered skipping today and rescheduling it for tomorrow, but I dragged myself out of bed and got moving.

Today was my first R pace run: 1.5 miles at WU (60/30 sec at 14:00/17:00), 5 x 30 sec at R with 2 min RI, and 0.5 miles at CD (60/30 sec at 14:00/17:00). I had been looking forward to this one, but it was fairly humid, and due to being sore from rehearsal yesterday I didn't feel my best. I started out with my own warmup walk for about a half mile, and then started the training plan run.

I separated today's run into three separate workouts (WU, R, CD) with the intervals app, because it was just easier to set it up that way. Next time I'll try to make it one longer workout with all 3 parts so I don't have to keep starting a new workout each time. I started the Nike app and then let that run through the entire run. During the 1.5 mile WU I started to feel a slight pain in my right side. I think it was from feeling sore, so between that and the heat I slowed down a bit and stretched it out a little during the walk intervals. It went away after a little while.

The R pace runs were awesome. I tried not to go overboard (catch a bus, not run for your life!) but it felt great to run with a longer stride and at a faster pace. I picked a point in the distance to run towards, and ran fast until the interval ended. It was an enjoyable change, and I felt good doing it. Even with the heat I felt like I had enough in me to do at least one more before I started to feel too tired (I didn't, but I felt pretty good), so I don't think I pushed too hard.

After the 0.5 mi CD I did a short and slow paced 0.5 mile walk just to cool down a little more. I felt good, but it was hot and I was glad to be done.

This morning gave me a true feeling of accomplishment. I was tired and sore this morning, and almost decided to just close my eyes and go back to sleep. I'm glad I didn't just give in, because I proved to myself that I can get up and get it done. Hopefully that feeling will carry me through any other challenging days, as more obligations come into play, the seasons change, etc... I can do it. I am really a runner. I'm making it happen.

T+D: 151
Notes: The "feels like" temperature was 5 degrees warmer than the actual temperature, and a heat advisory was in effect.


Outdoor Walk:
Focus: Quick warm up
Distance: 0.55 mi
Total Time: 0:11:37
Avg. Pace: 20'55"/mi


Outdoor Run:
(Nike Run Club - All 3 parts of today's workout)
Focus: R Pace - 1.5 mile @ WU (60/30 @ 14:00/17:00 paces) + 5 x 30 sec @ R w/ 2 min RI + 0.5 mile @ CD (60/30 @ 14:00/17:00 paces)
Distance: 3.03 mi
Total Time: 0:46:14
Avg. Pace: 15'14"/mi
Splits:
Mile 1 = 15'51"
Mile 2 = 14'50"
Mile 3 = 14'52"
0.03 = 20'11"

(Intervals Pro - Part 1)
Focus: R Pace - 1.5 mile @ WU (60/30 @ 14:00/17:00 paces)
Distance: 1.51 mi
Total Time: 0:24:02
Avg. Pace: 15'53"/mi
Intervals:
Runs = 15:08, 15:19, 13:38, 15:37, 13:38, 15:19, 16:25, 14:45, 15:34, 15:28, 15:19, 14:14, 14:22, 16:25, 14:14, 15:56
Walks = 15:46, 19:37, 14:37, 18:17, 19:37, 18:17, 17:52, 20:07, 19:09, 17:07, 21:44, 21:10, 15:10, 17:52, 18:17, 16:05

(Intervals Pro - Part 2)
Focus: R Pace - 5 x 30 sec @ R w/ 2 min RI
Distance: 0.9 mi
Total Time: 0:12:31
Avg. Pace: 13'53"/mi
Intervals:
Runs = 11:52, 9:48, 8:17, 8:17, 7:53
Walks = 15:37, 15:15, 16:00, 16:40, 16:51

(Intervals Pro - Part 3)
Focus: R Pace - 0.5 mile @ CD (60/30 @ 14:00/17:00 paces)
Distance: 0.59 mi
Total Time: 0:09:01
Avg. Pace: 15'19"/mi
Intervals:
Runs = 15:00, 13:38, 15:37, 13:18, 14:29, 14:07
Walks = 20:07, 15:46, 17:52, 17:29, 18:42, 17:52


Outdoor Walk:
Focus: Cool down
Distance: 0.5 mi
Total Time: 0:11:09
Avg. Pace: 22'13"/mi

Great job! I told you R-pace intervals are fun!

 

[Livelovedance]

Way to go on all fronts!

Thank you!

Great job! I told you R-pace intervals are fun!

Thanks! Yes, you were right!

 

[Livelovedance]

I am so far behind in posting here! Life got in the way of me posting, but I'm proud to say that it didn't get in the way of my training! Here are the stats from the rest of the runs I didn't post:


Thursday, July 30, 2020
T+D: 145

Outdoor Walk:
Focus: Quick warm up
Distance: 1.00 mi
Total Time: 0:20:18
Avg. Pace: 20'13"/mi


Outdoor Run:
(Nike Run Club)
Focus: Easy/LR - 2 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 2.13 mi
Total Time: 0:32:13
Avg. Pace: 15'05"/mi
Splits:
Mile 1 = 15'22"
Mile 2 = 14'43"
0.13 = 15'43"

(Intervals Pro)
Focus: Easy/LR - 2 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 2.12 mi
Total Time: 0:31:32
Avg. Pace: 14'53"/mi
Intervals:
Runs = 15:17, 13:05, 14:45, 14:29, 13:59, 13:31, 13:11, 13:31, 13:52, 15:46, 13:18, 14:45, 14:29, 14:29, 14:14, 14:37, 13:45, 13:45, 13:45, 13:45, 13:45
Walks = 18:42, 15:46, 17:07, 15:10, 17:52, 17:07, 20:37, 17:07, 17:29, 17:52, 16:25, 16:25, 15:10, 15:10, 17:07, 16:45, 17:07, 16:25, 17:07, 16:05, 16:05


Outdoor Walk:
Focus: Cool down
Distance: 1.00 mi
Total Time: 0:19:40
Avg. Pace: 19'35"/mi




Saturday, August 1, 2020
T+D: 138

Outdoor Walk:
Focus: Quick warm up
Distance: 0.5 mi
Total Time: 0:09:38
Avg. Pace: 19'07"/mi


Outdoor Run:
(Nike Run Club)
Focus: Easy/LR - 4.5 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 4.51 mi
Total Time: 1:09:17
Avg. Pace: 15'20"/mi
Splits:
Mile 1 = 15'10"
Mile 2 = 15'21"
Mile 3 = 15'21"
Mile 4 = 15'12"
0.51 = 15'50"

(Intervals Pro)
Focus: Easy/LR - 4.5 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 4.51 mi
Total Time: 1:09:05
Avg. Pace: 15'18"/mi
Intervals:
Runs = 16:02, 13:59, 13:45, 14:22, 13:38, 15:19, 13:24, 14:22, 13:59, 14:22, 14:37, 15:10, 14:07, 15:19, 14:22, 14:07, 14:22, 15:56, 14:37, 15:10, 14:37, 15:02, 13:24, 14:29, 14:14, 14:37, 15:37, 14:29, 14:14, 15:19, 14:07, 13:45, 15:10, 14:28, 15:19, 15:02, 13:24, 14:14, 15:02, 13:52, 14:14, 14:54, 14:44, 14:37, 14:37, 15:46, 11:29 (manually ended after 3 sec)
Walks = 17:29, 17:07, 17:52, 17:07, 16:05, 19:37, 14:07, 19:37, 16:45, 18:17, 17:07, 17:07, 17:52, 16:25, 16:45, 16:45, 17:29, 17:07, 17:07, 16:05, 16:25, 17:07, 17:29, 17:07, 16:05, 16:45, 16:45, 18:17, 17:29, 17:29, 13:11, 17:07, 15:46, 17:40, 17:07, 18:42, 21:10, 17:07, 17:52, 18:42, 15:28, 14:54, 19:09, 16:25, 16:25, 20:37


Outdoor Walk:
Focus: Cool down
Distance: 0.5 mi
Total Time: 0:10:15
Avg. Pace: 20'24"/mi




Tuesday, August 4, 2020
T+D: 151
Notes: Very humid day. Today I set up the intervals app to incorporate all three parts (WU, R Pace, CD) into one workout, so I wouldn't have to keep starting a new one. The mileage for the WU and CD may have been a little over, because I had to set it by the number of intervals, but I think it was close enough.

Outdoor Walk:
Focus: Quick warm up
Distance: 0.5 mi
Total Time: 0:09:35
Avg. Pace: 19'05"/mi


Outdoor Run:
(Nike Run Club)
Focus: R Pace - 1.5 mile @ WU (60/30 @ 14:00/17:00 paces) + 7 x 30 sec @ R w/ 2 min RI + 0.5 mile @ CD (60/30 @ 14:00/17:00 paces)
Distance: 3.48 mi
Total Time: 0:50:37
Avg. Pace: 14'31"/mi
Splits:
Mile 1 = 15'13"
Mile 2 = 14'16"
Mile 3 = 13'56"
0.48 = 14'46"

(Intervals Pro)
Focus: R Pace - 1.5 mile @ WU (60/30 @ 14:00/17:00 paces) + 7 x 30 sec @ R w/ 2 min RI + 0.5 mile @ CD (60/30 @ 14:00/17:00 paces)
Distance: 3.48 mi
Total Time: 0:50:32
Avg. Pace: 14'30"/mi
Intervals: (I'm going to separate these by interval from now on. It'll make more sense with the interval changes!)
Run/Walk: 15:08/16:25
Run/Walk: 14:22/20:07
Run/Walk: 14:14/17:07
Run/Walk: 14:29/15:46
Run/Walk: 13:59/18:42
Run/Walk: 15:19/17:07
Run/Walk: 14:22/15:28
Run/Walk: 15:19/17:29
Run/Walk: 14:14/14:37
Run/Walk: 14:29/17:29
Run/Walk: 14:07/16:45
Run/Walk: 14:07/16:45
Run/Walk: 15:10/16:25
Run/Walk: 13:31/19:09
Run/Walk: 15:02/17:07
Run/Walk: 14:07/15:46
30 sec R Run/2 min Walk: 8:39/16:51
30 sec R Run/2 min Walk: 8:12/16:20
30 sec R Run/2 min Walk: 8:17/16:10
30 sec R Run/2 min Walk: 7:11/16:45
30 sec R Run/2 min Walk: 8:44/16:05
30 sec R Run/2 min Walk: 8:56/15:32
30 sec R Run/2 min Walk: 7:58/16:30
Run/Walk: 13:11/17:07
Run/Walk: 13:05/18:42
Run/Walk: 13:18/18:42
Run/Walk: 12:46/18:42
Run/Walk: 14:29/17:52
Run/Walk: 13:18/16:25
Notes: This run gave me another great feeling of accomplishment, because with the uncertainty of the weather I got out there but I didn't know if I'd get to finish it!

Outdoor Walk:
Focus: Cool down
Distance: 0.6 mi
Total Time: 0:11:22
Avg. Pace: 18'52"/mi




I'm going to end this post here and start a new one for the last run. I typed a lot of information in here and I'd hate to accidentally lose it!

 

[Livelovedance]

Thursday, August 6, 2020
T+D: 143
Notes: I had to change my location today. The new place I decided on ended up being very narrow and crowded, with a lot less people wearing masks. During my quick warm up I tried to find a good place within that area that would work. I changed it up a little as I went until I found a comfortable spot with less people. It was frustrating at first, but by the end I found a better spot and it felt good to have a change of scenery.

Outdoor Walk:
Focus: Quick warm up
Distance: 0.5 mi
Total Time: 0:11:32
Avg. Pace: 22'52"/mi


Outdoor Run:
(Nike Run Club)
Focus: Easy/LR - 2 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 2.12 mi
Total Time: 0:31:38
Avg. Pace: 14'52"/mi
Splits:
Mile 1 = 15'06"
Mile 2 = 14'38"
0.12 = 14'55"

(Intervals Pro)
Focus: Easy/LR - 2 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 2.12 mi
Total Time: 0:31:32
Avg. Pace: 14'51"/mi
Intervals:
Run/Walk: 14:44/18:17
Run/Walk: 14:14/15:46
Run/Walk: 14:54/15:28
Run/Walk: 13:45/17:07
Run/Walk: 14:14/15:46
Run/Walk: 14:29/17:29
Run/Walk: 14:54/17:52
Run/Walk: 14:45/18:17
Run/Walk: 13:59/16:45
Run/Walk: 14:22/16:25
Run/Walk: 14:14/17:29
Run/Walk: 14:45/16:45
Run/Walk: 12:28/16:05
Run/Walk: 14:07/15:46
Run/Walk: 14:14/15:46
Run/Walk: 14:22/16:25
Run/Walk: 13:59/16:05
Run/Walk: 15:02/15:28
Run/Walk: 14:29/15:28
Run/Walk: 13:31/16:05
Run/Walk: 13:31/14:22
Notes: When I finished this run, I felt like I didn't really do anything. The plus side was I know I didn't push too hard, but I felt a little unsatisfied. It could be because of my thoughts being occupied by my location, which is usually never an issue.


Outdoor Walk:
Focus: Cool down
Distance: 0.5 mi
Total Time: 0:09:20
Avg. Pace: 18'29"/mi


Now that I'm all caught up, tomorrow is my first Galloway Magic Mile . I'd be lying if I said I wasn't nervous, but at the same time I'm anxious to see what my pace ends up being! @DopeyBadger I read the notes on the Magic Mile runs, which said "During the MM, the goal is to give a 95% effort level. Not completely maxed out, but very hard. You can take rest breaks if you need them, but the goal is to complete the mile as fast as you can using whatever method you feel like you need." My plan is to do the 10 min WU and 10 min CD with the 60/30 intervals I've been using. Between those, for the magic mile, am I correct in thinking I shouldn't use any set intervals, and just do what I can?

As far as races are concerned, I become more and more disappointed as more races become virtual. I know I'm not the only one in this situation. I've been searching for races, but I'm glad I decided not to register right away because quite a few that I've looked at have turned into virtual races. I'm still hoping things will start to change for the better and I'll be able to find a live 10K to use for POT, but we'll see...

 

[Livelovedance]

Saturday, August 8, 2020
I'm back from my first training run with a Galloway Magic Mile. Even thought I tried to do some research last night and this morning, I still felt like this: (lol). Here's how the morning went.

T+D: 140

I was able to go back to my familiar spot today, which was reassuring. When I got outside, I realized I never made a new interval workout for today's run. I was still unsure about intervals with the MM, so I just made one for the 10 min WU and CD (they were set at 10:30 because I kept the 30 second walk at the end of each one). I started with my standard half mile walk to get the legs moving. It wasn't hot, but it was slightly humid and uncomfortable. I figured I'd get used to it after awhile.

Outdoor Walk:
Focus: Quick warm up
Distance: 0.5 mi
Total Time: 0:09:43
Avg. Pace: 19'07"/mi

After the half mile walk I started the 10 min WU with 60/30 intervals at 14:00/17:00 paces:

Outdoor Run:
(Nike Run Club)
Focus: 10 min WU (60/30 sec @ 14:00/17:00 paces)
Distance: 0.73 mi
Total Time: 0:10:52 (At first I thought I forgot to set this app, so when the intervals pro app ended I kept walking, until I realized it was still running and then I turned it off.)
Avg. Pace: 14'48"/mi
Splits:
0.73 = 14'48"

(Intervals Pro)
Focus: 10 min WU (60/30 sec @ 14:00/17:00 paces)
Distance: 0.71 mi
Total Time: 0:10:31
Avg. Pace: 14'43"/mi
Intervals:
Run/Walk: 14:21/16:05
Run/Walk: 12:06/18:17
Run/Walk: 14:14/17:29
Run/Walk: 13:38/16:25
Run/Walk: 14:07/17:52
Run/Walk: 14:22/14:54
Run/Walk: 14:45/17:29

I finished the WU and didn't feel completely ready to run, but I went back and forth between doing more WU time or just starting the MM. I decided to start the MM, because I didn't want to be more tired. Looking back, I probably should've done another 10 min of WU.

I didn't have an intervals plan, so I just set the Nike Run app and started running. Throughout the mile I went back and forth between running faster and taking breaks as needed, or running slower to where I shouldn't really need to take breaks. This mile ended up being a mental challenge for me. Not to mention I was still finding it a little hard to breathe, and then my shins started bothering me. Clearly I need to do a longer WU next time. I wasn't sure what time I should be striving for, so I just kept running, stopping where I felt I needed/wanted to. I think I started a little too fast, and I also think I ended too slow. I underestimated just how quickly .1 of a mile goes, so when I noticed I was at .89 I figured I'd go faster until the end, but it was over before I got to as fast as I probably could've gone! I'm not sure what I should've been striving for, so I'm not sure how I did, but I was a little disappointed in how I felt and how much I let get in my way mentally.

Outdoor Run:
(Nike Run Club)
Focus: Galloway Magic Mile (95% effort)
Distance: 1.00 mi
Total Time: 0:11:11
Avg. Pace: 11'06"/mi
Splits:
1 = 11'04"
(I don't really know why my total time, avg pace, and split times are different.)

After the mile was over, I kept walking for a short distance just to catch my breath...

Outdoor Walk:
Focus: Keep moving after the MM
Distance: 0.15 mi
Total Time: 0:03:07
Avg. Pace: 20'21"/mi

...and then I started the 10 min CD (with 60/30 intervals at 14:00/17:00 paces):

Outdoor Run:
(Nike Run Club)
Focus: 10 min CD (60/30 sec @ 14:00/17:00 paces)
Distance: 0.72 mi
Total Time: 0:10:35
Avg. Pace: 14'39"/mi
Splits:
0.72 = 14'39"

(Intervals Pro)
Focus: 10 min CD (60/30 sec @ 14:00/17:00 paces)
Distance: 0.72 mi
Total Time: 0:10:32
Avg. Pace: 14'34"/mi
Intervals:
Run/Walk: 13:31/16:25
Run/Walk: 13:05/17:52
Run/Walk: 14:07/16:05
Run/Walk: 13:45/19:09
Run/Walk: 12:58/18:17
Run/Walk: 14:45/17:07
Run/Walk: 12:40/17:52

After I finished the CD I ended with my 0.5 mile walk:

Outdoor Walk:
Focus: Cool down
Distance: 0.5 mi
Total Time: 0:10:25
Avg. Pace: 20'48"/mi


I'm not sure if it was nerves, uncertainty, or both that brought me into that crazy headspace. I got it done, but it wasn't a good feeling. I'm looking forward to going back to some normalcy for next week's training!

Week 4

 

[DopeyBadger]

Now that I'm all caught up, tomorrow is my first Galloway Magic Mile. I'd be lying if I said I wasn't nervous, but at the same time I'm anxious to see what my pace ends up being! @DopeyBadger I read the notes on the Magic Mile runs, which said "During the MM, the goal is to give a 95% effort level. Not completely maxed out, but very hard. You can take rest breaks if you need them, but the goal is to complete the mile as fast as you can using whatever method you feel like you need." My plan is to do the 10 min WU and 10 min CD with the 60/30 intervals I've been using. Between those, for the magic mile, am I correct in thinking I shouldn't use any set intervals, and just do what I can?

Sorry I didn't see this until now. Yes, you complete the mile nearly as fast as you think you can using whatever method possible. So that may mean rest breaks, that may mean no breaks, that may mean structured breaks. The key to remember is that you will not feel comfortable. Running a mile at near full effort is tough. It hurts. Your breathing will be extremely labored. Watch a pro race sometime and see what they look like post-race. They're completely blown up.

I didn't have an intervals plan, so I just set the Nike Run app and started running. Throughout the mile I went back and forth between running faster and taking breaks as needed, or running slower to where I shouldn't really need to take breaks. This mile ended up being a mental challenge for me. Not to mention I was still finding it a little hard to breathe, and then my shins started bothering me. Clearly I need to do a longer WU next time. I wasn't sure what time I should be striving for, so I just kept running, stopping where I felt I needed/wanted to. I think I started a little too fast, and I also think I ended too slow. I underestimated just how quickly .1 of a mile goes, so when I noticed I was at .89 I figured I'd go faster until the end, but it was over before I got to as fast as I probably could've gone! I'm not sure what I should've been striving for, so I'm not sure how I did, but I was a little disappointed in how I felt and how much I let get in my way mentally.

I would try not to put too much pressure on yourself about these MM. They're a piece of data just like every other single run. So the run you did earlier in the week and the MM are equally important. Congrats on the 11 min/mile MM. It's a learned experience. So let's see how the next one goes.

(I don't really know why my total time, avg pace, and split times are different.)

I believe it has to do with the interpretation of the data.

 

[Livelovedance]

Sorry I didn't see this until now. Yes, you complete the mile nearly as fast as you think you can using whatever method possible. So that may mean rest breaks, that may mean no breaks, that may mean structured breaks. The key to remember is that you will not feel comfortable. Running a mile at near full effort is tough. It hurts. Your breathing will be extremely labored. Watch a pro race sometime and see what they look like post-race. They're completely blown up.



I would try not to put too much pressure on yourself about these MM. They're a piece of data just like every other single run. So the run you did earlier in the week and the MM are equally important. Congrats on the 11 min/mile MM. It's a learned experience. So let's see how the next one goes.



I believe it has to do with the interpretation of the data.

That's okay, I figured that was the answer. I feel better knowing it was supposed to feel uncomfortable lol. I definitely put too much pressure on myself with this run, and spent way too much time overthinking it. Now that I know the downside to that, I'll be sure not to make that mistake again. Thank you!

 

[Livelovedance]

Tuesday, August 11, 2020
I went to visit family out of state, so this morning's run was in a completely new location! It was a little limited because I tried to avoid hills (I was able to until near the end), so that made it a little boring. Other than that, it was fine, no issues. Proud of myself for getting it done away from home!

T+D: 138

Outdoor Walk:
Focus: Walk to the location where I could run, with people so it was a slower pace
Distance: 1 mi
Total Time: 0:24:06
Avg. Pace: 23'56"/mi


Outdoor Run:
(Nike Run Club)
Focus: Easy/LR - 2 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 2.10mi
Total Time: 0:31:34
Avg. Pace: 14'59"/mi
Splits:
Mile 1 = 15'13"
Mile 2 = 14'40"

(Intervals Pro)
Focus: Easy/LR - 2 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 2.1 mi
Total Time: 0:31:32
Avg. Pace: 14'58"/mi
Intervals:
Run/Walk: 16:02/18:17
Run/Walk: 14:22/21:10
Run/Walk: 15:02/17:07
Run/Walk: 13:31/16:05
Run/Walk: 14:29/17:29
Run/Walk: 14:22/18:17
Run/Walk: 14:37/16:45
Run/Walk: 13:24/16:25
Run/Walk: 13:18/16:25
Run/Walk: 15:28/17:07
Run/Walk: 14:29/17:29
Run/Walk: 14:07/16:45
Run/Walk: 14:14/17:07
Run/Walk: 13:38/17:07
Run/Walk: 13:59/17:29
Run/Walk: 15:10/16:45
Run/Walk: 12:34/19:37
Run/Walk: 13:52/16:45
Run/Walk: 13:45/16:25
Run/Walk: 12:17/15:10
Run/Walk: 14:29/15:10


Outdoor Walk:
Focus: Cool down/walk back to the house (I forgot to start the last workout so I missed some mileage, and I was walking with others again at a slower pace)
Distance: 0.5 mi
Total Time: 0:11:47
Avg. Pace: 23'22"/mi


I found a 10K race that I'm keeping an eye on in October. As of right now it could be live. I might just sign up for it, even though it's earlier than my training plan ends, because it might be my only opportunity for a POT. I'm waiting to see if any other races come up closer to the end of the plan, just in case!

 

[Livelovedance]

Clearly I'm not finding time to update on here daily! I also copied and pasted to make my last post and I forgot to change the date... Anyway, that's fixed, and here I am! I ran twice since my last post:

Thursday, August 13, 2020
This day I was back home in my regular spot. I had a hard start to this run, but it got a little better as I went.

T+D: 146

Outdoor Walk:
Focus: Warmup walk
Distance: 0.5 mi
Total Time: 0:09:45
Avg. Pace: 19'21"/mi


Outdoor Run:
(Nike Run Club)
Focus: R Pace - 1.5 mile WU (60/30 sec @ 14:00/17:00 paces) + 7 x 30 sec @ R w/ 2 min RI + 0.5 mile CD (60/30 sec @ 14:00/17:00 paces)
Distance: 3.56 mi
Total Time: 0:50:44
Avg. Pace: 14'15"/mi
Splits:
Mile 1 = 15'10"
Mile 2 = 14'10"
Mile 3 = 13'19"
0.56 = 14'27"

(Intervals Pro)
Focus: R Pace - 1.5 mile WU (60/30 sec @ 14:00/17:00 paces) + 7 x 30 sec @ R w/ 2 min RI + 0.5 mile CD (60/30 sec @ 14:00/17:00 paces)
Distance: 3.55 mi
Total Time: 0:50:32
Avg. Pace: 14'14"/mi
Intervals:
Run/Walk: 15:34/16:05
Run/Walk: 14:29/16:25
Run/Walk: 14:07/18:42
Run/Walk: 13:18/17:29
Run/Walk: 13:59/18:42
Run/Walk: 13:59/17:52
Run/Walk: 14:14/17:29
Run/Walk: 15:46/17:29
Run/Walk: 14:54/16:45
Run/Walk: 13:38/16:25
Run/Walk: 14:14/17:07
Run/Walk: 13:11/18:17
Run/Walk: 13:52/16:45
Run/Walk: 13:31/17:52
Run/Walk: 13:38/20:37
Run/Walk: 13:38/16:45
R Run/2 min Walk: 9:41/15:46
R Run/2 min Walk: 8:33/15:32
R Run/2 min Walk: 8:22/16:00
R Run/2 min Walk: 7:18/15:37
R Run/2 min Walk: 7:35/16:25
R Run/2 min Walk: 7:35/16:30
R Run/2 min Walk: 7:31/16:15
CD Run/Walk: 12:46/15:10
CD Run/Walk: 13:11/17:29
CD Run/Walk: 13:05/16:25
CD Run/Walk: 13:59/15:46
CD Run/Walk: 12:34/16:25
CD Run/Walk: 12:46/17:07


Outdoor Walk:
Focus: Cool down walk
Distance: 0.6 mi
Total Time: 0:11:02
Avg. Pace: 18'17"/mi




Saturday, August 15, 2020
I had previously signed up for a 10K for POT this week that ended up turning virtual (before I even started this training plan). I didn't realize until this week that they gave a specific week that times needed to be submitted. I decided to run the 10K today because today's run called for 5 miles, and I figured 6.2 wasn't too far off from that! I didn't run it as a race, I kept the Easy/LR pace for the first 5 miles with the intervals app, and then I ran as long as I could at the same pace, taking brief walk breaks as needed. I think I ended up taking 2 or 3 short walk breaks. It was no PR, but it felt good!

T+D: 131 (Nice weather today!)

Outdoor Walk:
Focus: Warmup walk
Distance: 0.5 mi
Total Time: 0:10:15
Avg. Pace: 20'21"/mi


Outdoor Run:
(Nike Run Club)
Focus: Easy/LR - 5 mile @ 60/30 sec @ 14:00/17:00 paces (Plus the extra 1.2 miles to finish the 10K @ Easy/LR pace effort with minimal walk breaks)
Distance: 6.20 mi
Total Time: 1:26:56
Avg. Pace: 14'01"/mi
Splits:
Mile 1 = 14'17"
Mile 2 = 14'30"
Mile 3 = 14'04"
Mile 4 = 14'04"
Mile 5 = 13'54"
Mile 6 = 13'36"
0.20 = 12'41"

(Intervals Pro)
Focus: Easy/LR - 5 mile @ 60/30 sec @ 14:00/17:00 paces (I only ran the intervals app for the 5 mile portion of today's run)
Distance: 5.01 mi
Total Time: 1:10:55
Avg. Pace: 14'09"/mi
Intervals:
Run/Walk: 15:00/15:46
Run/Walk: 13:05/16:25
Run/Walk: 14:14/18:17
Run/Walk: 12:22/15:46
Run/Walk: 14:29/17:29
Run/Walk: 13:11/14:37
Run/Walk: 13:38/17:29
Run/Walk: 13:18/16:45
Run/Walk: 13:31/16:25
Run/Walk: 12:52/17:29
Run/Walk: 14:37/17:29
Run/Walk: 13:38/16:45
Run/Walk: 13:24/16:45
Run/Walk: 13:24/15:28
Run/Walk: 13:24/15:28
Run/Walk: 13:18/16:25
Run/Walk: 14:07/17:52
Run/Walk: 12:46/16:25
Run/Walk: 13:11/16:45
Run/Walk: 12:28/16:25
Run/Walk: 13:45/16:05
Run/Walk: 12:28/16:45
Run/Walk: 12:52/16:05
Run/Walk: 13:38/16:45
Run/Walk: 12:58/17:52
Run/Walk: 13:52/16:25
Run/Walk: 14:29/16:05
Run/Walk: 12:58/16:25
Run/Walk: 12:52/15:28
Run/Walk: 13:38/16:05
Run/Walk: 12:40/16:05
Run/Walk: 13:05/16:05
Run/Walk: 13:24/15:46
Run/Walk: 13:45/16:45
Run/Walk: 13:18/14:54
Run/Walk: 13:52/15:28
Run/Walk: 12:17/14:54
Run/Walk: 13:31/16:05
Run/Walk: 13:31/16:45
Run/Walk: 13:11/17:29
Run/Walk: 12:34/16:05
Run/Walk: 14:29/14:37
Run/Walk: 12:17/16:25
Run/Walk: 13:05/15:46
Run/Walk: 12:52/14:54
Run/Walk: 12:52/14:54
Run/Walk: 13:31/14:54
Run/Walk: 13:24/end


Outdoor Walk:
Focus: Cool down walk
Distance: 0.6 mi
Total Time: 0:11:07
Avg. Pace: 18'26"/mi


I wasn't sure how today would go because the run started with a little pain in my left ankle and knee. It didn't get better right away, but it did eventually. Today had a pick-me-up feel, which was nice after the feeling I had for the magic mile last week! My next mental challenge will be figuring out what pacing I could/should use when running a 10K race for time. My last 1.2 miles today were easy to run with minimal walk breaks, but that was easy to do at the Easy/LR pace. I'm not sure how well that will transfer when I'm running for time. But I'm getting ahead of myself; I've got plenty of time to go!

Week 5

 

[Livelovedance]

Back again with an update for this week!

Tuesday, August 18, 2020
This morning I started my run earlier, because I had a meeting at work in the morning. The weather was cooler, although it was still 95% humidity.

T+D: 128

Outdoor Walk:
Focus: Warmup walk
Distance: 0.51 mi
Total Time: 0:09:18
Avg. Pace: 17'55"/mi

I had a little glitch with my phone and Apple Watch this morning. Somehow my music started playing on my phone instead of my watch, which caused the intervals app to be silent, which wasn't helpful. I also had a man stop and briefly talk to me, which threw off my run/walk a little bit! I tried to fix it as I started the run, but it wasn't working out so I stopped both apps...

Outdoor Run (First Attempt):
(Nike Run Club)
Focus: R Pace - 2 mile WU (60/30 sec @ 14:00/17:00 paces) + 5 x 30 sec @ R w/ 2 min RI + 0.5 mile CD (60/30 sec @ 14:00/17:00 paces)
Distance: 0.21 mi
Total Time: 0:03:01
Avg. Pace: 14'05"/mi
Splits:
0.21 = 14'05"

(Intervals Pro)
Focus: R Pace - 2 mile WU (60/30 sec @ 14:00/17:00 paces) + 5 x 30 sec @ R w/ 2 min RI + 0.5 mile CD (60/30 sec @ 14:00/17:00 paces)
Distance: 0.21mi
Total Time: 0:03:05
Avg. Pace: 14'32"/mi
Intervals:
Run/Walk: 13:44/14:22
Run/Walk: 14:07/18:17
Run/Walk: 13:24/end


...and started over.

Outdoor Run:
(Nike Run Club)
Focus: R Pace - 2 mile WU (60/30 sec @ 14:00/17:00 paces) + 5 x 30 sec @ R w/ 2 min RI + 0.5 mile CD (60/30 sec @ 14:00/17:00 paces)
Distance: 3.74 mi
Total Time: 0:51:43
Avg. Pace: 13'50"/mi
Splits:
Mile 1 = 13'54"
Mile 2 = 14'21"
Mile 3 = 12'53"
0.74 = 14'18"

(Intervals Pro)
Focus: R Pace - 2 mile WU (60/30 sec @ 14:00/17:00 paces) + 5 x 30 sec @ R w/ 2 min RI + 0.5 mile CD (60/30 sec @ 14:00/17:00 paces)
Distance: 3.73 mi
Total Time: 0:51:37
Avg. Pace: 13'50"/mi
Intervals:
Run/Walk: 11:17/14:37
Run/Walk: 12:46/16:45
Run/Walk: 12:22/16:05
Run/Walk: 12:46/16:45
Run/Walk: 14:07/17:07
Run/Walk: 12:52/16:05
Run/Walk: 13:52/15:28
Run/Walk: 15:00/17:17
Run/Walk: 13:45/16:25
Run/Walk: 13:24/16:25
Run/Walk: 11:44/17:52
Run/Walk: 13:05/18:17
Run/Walk: 14:07/16:05
Run/Walk: 14:14/16:05
Run/Walk: 13:38/19:09
Run/Walk: 13:31/16:25
Run/Walk: 14:07/16:25
Run/Walk: 12:58/18:17
Run/Walk: 12:46/15:46
Run/Walk: 12:28/17:52
Run/Walk: 20:07/20:07 (I skipped these because I was already past 2 miles. I guess that's why they calculated this way.)
R Run/2 min Walk: 8:56/16:05
R Run/2 min Walk: 8:02/15:42
R Run/2 min Walk: 7:07/16:10
R Run/2 min Walk: 7:07/15:42
R Run/2 min Walk: 6:59/15:32
CD Run/Walk: 12:00/16:45
CD Run/Walk: 13:38/15:28
CD Run/Walk: 11:44/15:46
CD Run/Walk: 12:52/16:45
CD Run/Walk: 12:58/17:52
CD Run/Walk: 13:45/20:07


Outdoor Walk:
Focus: Cool down walk
Distance: 0.67 mi
Total Time: 0:12:27
Avg. Pace: 18'32"/mi

I ended this run feeling good and accomplished, with just enough time to get ready and get to my meeting on time!


Thursday, August 20, 2020
Today was the best weather-wise since I started this training plan. Low temperature, and the humidity was only 74%! This really made a difference in how this run felt.

T+D: 121

Outdoor Walk:
Focus: Warmup walk
Distance: 0.5 mi
Total Time: 0:09:18
Avg. Pace: 18'29"/mi


Outdoor Run:
(Nike Run Club)
Focus: Easy/LR - 2 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 2.05 mi
Total Time: 0:28:16
Avg. Pace: 13'46"/mi
Splits:
Mile 1 = 13'39"
Mile 2 = 13'50"
0.05 = 14'55"

(Intervals Pro)
Focus: Easy/LR - 2 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 2.04 mi
Total Time: 0:28:05
Avg. Pace: 13'45"/mi
Intervals:
Run/Walk: 12:59/17:07
Run/Walk: 12:52/15:28
Run/Walk: 12:17/17:07
Run/Walk: 12:52/15:28
Run/Walk: 11:44/15:46
Run/Walk: 12:46/18:17
Run/Walk: 12:28/14:54
Run/Walk: 13:38/16:05
Run/Walk: 12:46/16:45
Run/Walk: 12:34/15:46
Run/Walk: 13:11/17:29
Run/Walk: 12:22/16:45
Run/Walk: 12:34/15:28
Run/Walk: 13:31/13:52
Run/Walk: 12:58/19:09
Run/Walk: 12:46/16:25
Run/Walk: 13:24/15:10
Run/Walk: 13:18/16:45
Run/Walk: 12:58/16:05 (I ended this interval after 3 seconds of the walk portion, because I was already done with the 2 miles. Technically, the workout - which I've previously used for my other 2 mile Easy/LR - had 2 more run/walks to go!)

Outdoor Walk:
Focus: Cool down walk
Distance: 0.5 mi
Total Time: 0:08:47
Avg. Pace: 17'23"/mi

This run felt truly easy, even though I was going faster than I usually do. I tried to slow down at one point, but then I decided to just go with what felt normal, no matter what alerts the app was giving me. When I finished, I felt like I hadn't done anything!

Tomorrow is my first 10K pace run. I tend to get nervous for the first of a new type of run, but I'll try to not make a big deal out of it this time. My plan calls for 1 mile @ Easy + 2 x 1 mile @ 105/30 sec @ 10:52/17:00 paces w/ 5 min RI + 1 mile @ Easy. I have to set up a new interval workout for this one. Correct me if I'm wrong, but I think this means:

1 mile @ Easy (14:00/17:00 paces)
1 mile @ 105/30 sec (10:52/17:00 paces)
5 minute RI
1 mile @ 105/30 sec (10:52/17:00 paces)
5 minute RI
1 mile @ Easy (14:00/17:00 paces)

I always go back and forth between setting the workout as one long workout on the intervals app, or setting each part as a different workout and starting each one individually. The first method is easier in terms of use while running, but isn't always entirely accurate because I have to guess the number of intervals make the milage needed (I have a general idea based on all my other runs, but most of the time I go a little over the mileage). I think I'll try this for tomorrow, and just skip any extra intervals if I notice I've already finished the mile and it hasn't switched over yet.

I keep checking local races. It seems every time I look another race has turned virtual, which makes me happy that I waited to register (I have nothing against virtual races, but I've already done enough this summer between ones that I purposely signed up for and one that was supposed to be live and turned virtual). A part of me is starting to accept that I may not have a POT this year, which isn't great, but also isn't the end of the world. If I have to start a little further back so be it. At least I'll have more training behind me, which I can use to get further ahead and still (hopefully) get plenty of photos without any concerns about the balloon ladies! I did register for the one in October I mentioned last week, and I've got my fingers crossed that it'll be in-person, but I'm still looking for 10Ks before Princess POT is due.

 

[DopeyBadger]

Tomorrow is my first 10K pace run. I tend to get nervous for the first of a new type of run, but I'll try to not make a big deal out of it this time. My plan calls for 1 mile @ Easy + 2 x 1 mile @ 105/30 sec @ 10:52/17:00 paces w/ 5 min RI + 1 mile @ Easy. I have to set up a new interval workout for this one. Correct me if I'm wrong, but I think this means:

1 mile @ Easy (14:00/17:00 paces)
1 mile @ 105/30 sec (10:52/17:00 paces)
5 minute RI
1 mile @ 105/30 sec (10:52/17:00 paces)
5 minute RI
1 mile @ Easy (14:00/17:00 paces)

That's correct. And the RI can be done at whatever pace feels right in the moment. So maybe walking, maybe run/walk, maybe all run. Just as long as you feel prepared for the next rep.

I keep checking local races. It seems every time I look another race has turned virtual, which makes me happy that I waited to register (I have nothing against virtual races, but I've already done enough this summer between ones that I purposely signed up for and one that was supposed to be live and turned virtual). A part of me is starting to accept that I may not have a POT this year, which isn't great, but also isn't the end of the world. If I have to start a little further back so be it. At least I'll have more training behind me, which I can use to get further ahead and still (hopefully) get plenty of photos without any concerns about the balloon ladies! I did register for the one in October I mentioned last week, and I've got my fingers crossed that it'll be in-person, but I'm still looking for 10Ks before Princess POT is due.

I wouldn't get too worked up about the POT. If you can, that's great. If not, your experience is only going to be minimally different. You'd need a 1:08 10k or less. Which based on your training thus far, I think it's getting to the doable category. But if you were to fail to reach it, then you'd only be one corral back (the first non-POT corral). While in theory that corral will be quite large itself, the last POT corral is usually quite small. So if you arrive to the race staging area early, then you're going to find little difference in placement and maybe only a handful of minutes different in starting time.

https://silvercirclesportsevents.com/event-schedule
They're still doing races here in WI if you're anywhere near by. A $30 10k on 10/17.

 

[Livelovedance]

That's correct. And the RI can be done at whatever pace feels right in the moment. So maybe walking, maybe run/walk, maybe all run. Just as long as you feel prepared for the next rep.



I wouldn't get too worked up about the POT. If you can, that's great. If not, your experience is only going to be minimally different. You'd need a 1:08 10k or less. Which based on your training thus far, I think it's getting to the doable category. But if you were to fail to reach it, then you'd only be one corral back (the first non-POT corral). While in theory that corral will be quite large itself, the last POT corral is usually quite small. So if you arrive to the race staging area early, then you're going to find little difference in placement and maybe only a handful of minutes different in starting time.

https://silvercirclesportsevents.com/event-schedule
They're still doing races here in WI if you're anywhere near by. A $30 10k on 10/17.

Thank you! I didn't think about the corral placement that way, but it makes a lot of sense. It helps ease my nerves as well. No big deal either way! I'm not nearby WI, but thank you!

While you're here, is there any way to calculate the number of intervals I'd need to complete a mile? I usually do approximately 20 run/walks to get 2 miles with 60/30 sec intervals at around 14:00/17:00 paces, so I'm entering 10 intervals for the 1 mile @ Easy sections tomorrow. I'm not sure how to figure out how many I'd need for the 1 mile @ 105/30 sec (10:52/17:00 paces).

 

[DopeyBadger]

While you're here, is there any way to calculate the number of intervals I'd need to complete a mile? I usually do approximately 20 run/walks to get 2 miles with 60/30 sec intervals at around 14:00/17:00 paces, so I'm entering 10 intervals for the 1 mile @ Easy sections tomorrow. I'm not sure how to figure out how many I'd need for the 1 mile @ 105/30 sec (10:52/17:00 paces).

10k pace is 11:49 min/mile
105/30 is one rep set = 135 seconds per rep set = 2:15 minutes

11:49 / 2:15 = 5.25 rep sets
set 1 - 2:15
set 2 - 4:30
set 3 - 6:45
set 4 - 8:00
set 5 - 10:15
1:34 (94 seconds) of running.

It'll be a hair faster than 11:49 min/mile pace, but close enough.

So you could either do 5 reps and then 5 min RI or do 6 reps and then 5 min RI. In the grand scheme of it either are fine.

 

[Livelovedance]

10k pace is 11:49 min/mile
105/30 is one rep set = 135 seconds per rep set = 2:15 minutes

11:49 / 2:15 = 5.25 rep sets
set 1 - 2:15
set 2 - 4:30
set 3 - 6:45
set 4 - 8:00
set 5 - 10:15
1:34 (94 seconds) of running.

It'll be a hair faster than 11:49 min/mile pace, but close enough.

So you could either do 5 reps and then 5 min RI or do 6 reps and then 5 min RI. In the grand scheme of it either are fine.

Of course! I completely forgot the avg paces are in the chart. Thank you lol

 

[Livelovedance]

Saturday, August 22, 2020
Got up nice and early today to get this run done. It was my first 10K pace run! Unfortunately the humidity was back up again, so I knew it wouldn't feel as great as Thursday's run. I took my own advice and set up my intervals app last night, and didn't make a big deal of this run, which I think helped a lot. No nerves this time!

T+D: 142

Outdoor Walk:
Focus: Warmup walk
Distance: 0.50 mi
Total Time: 0:09:15
Avg. Pace: 18'18"/mi


Outdoor Run:
(Nike Run Club)
Focus: 10K - 1 mile @ Easy (60/30 sec @ 14:00/17:00 paces) + 2 x 1 mile @ 105/30 sec @ 10:52/17:00 paces w/ 5 min RI + 1 mile @ Easy (60/30 sec @ 14:00/17:00 paces)
Distance: 5.00 mi (I ended the workout with the last 60 sec run @ Easy and the app was at 4.98, so I started my cool down walk and ended it at 5.00 so it would be even )
Total Time: 1:05:57
Avg. Pace: 13'11"/mi
Splits:
Mile 1 = 13'41"
Mile 2 = 11'28"
Mile 3 = 13'05"
Mile 4 = 13'17"
0.74 = 14'21"

(Intervals Pro)
Focus: 10K - 1 mile @ Easy (60/30 sec @ 14:00/17:00 paces) + 2 x 1 mile @ 105/30 sec @ 10:52/17:00 paces w/ 5 min RI + 1 mile @ Easy (60/30 sec @ 14:00/17:00 paces)
Distance: 4.98 mi (this app ends the workout as soon as the last interval is done, so I couldn't end this one evenly lol)
Total Time: 1:05:32
Avg. Pace: 13'08"/mi
Intervals:
Run/Walk: 13:05/15:46
Run/Walk: 12:58/16:05
Run/Walk: 12:00/17:52
Run/Walk: 12:22/17:52
Run/Walk: 12:58/15:10
Run/Walk: 13:18/18:17
Run/Walk: 11:50/15:10
Run/Walk: 13:11/15:46
Run/Walk: 13:05/15:28
Run/Walk: 13:24/15:28
10K Run/Walk: 09:34/16:25
10K Run/Walk: 10:42/15:46
10K Run/Walk: 10:42/15:28
10K Run/Walk: 10:49/15:10
10K Run/Walk: 10:44/15:10
10K Run/Walk: 10:57
5 min RI: 16:41
10K Run/Walk: 10:57/14:37
10K Run/Walk: 10:54/14:54
10K Run/Walk: 11:00/14:54
10K Run/Walk: 11:35/14:54
10K Run/Walk: 10:54/16:05
10K Run/Walk: 10:35
5 min RI: 17:05
Run/Walk: 13:05/16:45
Run/Walk: 12:11/18:17
Run/Walk: 13:31/18:42
Run/Walk: 13:11/17:07
Run/Walk: 12:46/18:17
Run/Walk: 12:40/18:17
Run/Walk: 13:45/16:05
Run/Walk: 13:05/19:37
Run/Walk: 13:18/17:07
Run/Walk: 12:40/end

So here's how this new run went. For some reason I thought I had to really increase my speed for my 10K pace. I started that first interval too fast and paid for it a little! It was a little challenging figuring out what the 10:52 pace should feel like, so I'm pretty surprised that the majority of those intervals came close to that time! The 105 second runs were long. They weren't too hard, and I wasn't miserable, but I was happy when each 30 second walk came. I definitely prefer the 60/30s. I didn't enter the last 30 second walk at the end because it seemed redundant to walk 30 seconds and then walk 5 minutes. I did take both 5 min RIs as a walk to make sure I could make it through. Breathing was a little harder with the humidity and the longer run intervals, but it wasn't problematic. I did find myself having to dodge more people, and putting my mask up with heavier breathing was challenging. By the end of the last easy mile my legs started to get tired, but nothing crazy. Despite all of this, it was a good run!


Outdoor Walk:
Focus: Cool down walk
Distance: 0.50 mi
Total Time: 0:09:12
Avg. Pace: 18'15"/mi

Week 6

 

[Livelovedance]

It's September, which means summer is coming to a close. During yesterday's run I thought about how much I accomplished this summer, despite all of the challenges this pandemic has brought. I signed up for my first virtual race (the runDisney Virtual Series, which eventually turned into more local virtual race registrations as time went on), and started a real training plan for the first time. I'm hopeful that things will continue to improve, and I'll be able to celebrate at Princess Half Marathon weekend!

I'm pretty far behind here. I took a short getaway, and found the internet access to be very limited while I was there. I tried a few times to post but it just didn't work out. Since returning home, life happened, and here we are. I'll try to keep these run logs concise since I have quite a few to navigate through.

Tuesday, August 25, 2020
Nice weather today, and an easy run. No complaints or issues!

T+D: 143

Outdoor Walk:
Focus: Warmup walk
Distance: 0.50 mi
Total Time: 0:09:11
Avg. Pace: 18'16"/mi


Outdoor Run:
(Nike Run Club)
Focus: Easy/LR - 2 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 2.10 mi
Total Time: 0:29:42
Avg. Pace: 14'08"/mi
Splits:
Mile 1 = 13'59"
Mile 2 = 14'15"
0.10 = 14'15"

(Intervals Pro)
Focus: Easy/LR - 2 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 2.09 mi
Total Time: 0:29:32
Avg. Pace: 14'05"/mi
Intervals:
Run/Walk: 13:51/18:17
Run/Walk: 12:17/15:28
Run/Walk: 13:11/18:17
Run/Walk: 13:18/15:10
Run/Walk: 12:40/15:46
Run/Walk: 13:38/16:05
Run/Walk: 12:46/17:07
Run/Walk: 12:46/15:28
Run/Walk: 14:14/14:07
Run/Walk: 13:11/16:45
Run/Walk: 13:45/17:52
Run/Walk: 12:22/17:52
Run/Walk: 12:34/15:46
Run/Walk: 13:38/17:29
Run/Walk: 14:22/16:25
Run/Walk: 12:46/16:05
Run/Walk: 13:45/16:25
Run/Walk: 13:18/15:28
Run/Walk: 13:59/15:46
Run/Walk: 12:28/end


Outdoor Walk:
Focus: Cool down walk
Distance: 0.70 mi
Total Time: 0:12:03
Avg. Pace: 17'08"/mi



Thursday, August 27, 2020
This was my run away from home. I tried to scope out a good place for a run the day before. That morning I decided on running on the sidewalk of the main road. I was scheduled for a 4 mile run, so I figured I'd run down 2 miles and then turn around. Of course I really didn't know the area, so I figured I'd just go with it. The weather called for rain, so I went out with an umbrella just in case it rained while I was out there. It started out okay. My warmup walk out the door meant walking up a fairly steep hill, but the run was decent because it was early so there was hardly anyone outside. There were a few hills but nothing too crazy. The only issue was the rain. It started raining more and more as I went along. I went a little over a mile out, but then I turned around because it started raining heavier and I was concerned that it might be a downpour before I got back. I ended up running back with the umbrella up (running with an umbrella was an experience in itself! ☂), and running up and down a couple side streets on my way back to add some mileage. When I got back to the start, my times got all out of whack because the area was super slippery in the rain. I just kind of kept running in strange circles in different spots, then when I got tired of that I went down the hill and ran some more until I finished the 4 miles. It was definitely not my best run, but I got the miles in!

T+D: 109

Outdoor Walk:
Focus: Warmup walk
Distance: 0.50 mi
Total Time: 0:11:18
Avg. Pace: 22'29"/mi


Outdoor Run:
(Nike Run Club)
Focus: Easy/LR - 4 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 4.02 mi
Total Time: 0:57:11
Avg. Pace: 14'13"/mi
Splits:
Mile 1 = 14'05"
Mile 2 = 13'31"
Mile 3 = 14'31"
Mile 4 = 14'41"
0.02 = 18'52"

(Intervals Pro)
Focus: Easy/LR - 4 mile @ 60/30 sec @ 14:00/17:00 paces
Distance: 4.01 mi
Total Time: 0:57:04
Avg. Pace: 14'13"/mi
Intervals:
Run/Walk: 13:18/14:54
Run/Walk: 12:22/14:37
Run/Walk: 13:31/16:45
Run/Walk: 12:17/18:42
Run/Walk: 12:34/16:25
Run/Walk: 13:18/17:29
Run/Walk: 13:31/17:52
Run/Walk: 13:38/18:17
Run/Walk: 13:59/17:29
Run/Walk: 13:59/17:29
Run/Walk: 13:38/17:29
Run/Walk: 11:55/14:22
Run/Walk: 12:11/13:38
Run/Walk: 12:34/14:37
Run/Walk: 13:05/15:28
Run/Walk: 12:28/15:28
Run/Walk: 12:17/15:46
Run/Walk: 12:52/15:46
Run/Walk: 12:06/16:25
Run/Walk: 13:31/15:10
Run/Walk: 14:14/16:45
Run/Walk: 13:59/16:05
Run/Walk: 13:11/16:25
Run/Walk: 13:52/14:54
Run/Walk: 13:18/18:17
Run/Walk: 14:29/16:25
Run/Walk: 13:24/16:45
Run/Walk: 13:24/17:07
Run/Walk: 15:10/16:45
Run/Walk: 14:29/15:46
Run/Walk: 13:31/18:17
Run/Walk: 14:07/16:25
Run/Walk: 13:45/18:17
Run/Walk: 13:05/17:29
Run/Walk: 14:07/17:07
Run/Walk: 14:45/18:42
Run/Walk: 12:28/17:29
Run/Walk: 13:05/15:46
Run/Walk: 20:07 (apparently this is when I stopped to end the workout because this interval is only 3 seconds long)


Outdoor Walk:
Focus: Cool down walk
Distance: 0.50 mi
Total Time: 0:10:54
Avg. Pace: 21'41"/mi



Sunday, August 30, 2020
This run was supposed to happen on Saturday 8/29 but the weather forecast that morning called for thunderstorms, and after the fiasco that was Thursday I was not mentally prepared to take a chance on this one. For the first time since I started this training plan I decided to just postpone it for Sunday, and although it didn't end up raining until later in the day (so I could've gotten the run in), I don't regret my decision. This actually ended up working out in my favor, because there was a Limited Edition Challenge for Sunday on the Apple Watch that I was able to complete without doing more than my training plan called for! (This summer I've actually started paying attention to the rings and awards. A little extra motivation never hurts!) This time I did 5 of the 10K intervals instead of 6, and walked the 5 min RIs.

T+D: 126

Outdoor Walk:
Focus: Warmup walk
Distance: 0.50 mi
Total Time: 0:09:13
Avg. Pace: 18'21"/mi


Outdoor Run:
(Nike Run Club)
Focus: 10K - 1 mile @ Easy (60/30 sec @ 14:00/17:00 paces) + 3 x 1 mile @ 105/30 sec @ 10:52/17:00 paces w/ 5 min RI + 1 mile @ Easy (60/30 sec @ 14:00/17:00 paces)
Distance: 5.78 mi
Total Time: 1:16:57
Avg. Pace: 13'18"/mi
Splits:
Mile 1 = 14'11"
Mile 2 = 11'55"
Mile 3 = 12'50"
Mile 4 = 13'07"
Mile 5 = 13'37"
0.78 = 14'18"

(Intervals Pro)
Focus: 10K - 1 mile @ Easy (60/30 sec @ 14:00/17:00 paces) + 3 x 1 mile @ 105/30 sec @ 10:52/17:00 paces w/ 5 min RI + 1 mile @ Easy (60/30 sec @ 14:00/17:00 paces)
Distance: 5.79 mi
Total Time: 1:16:47
Avg. Pace: 13'15"/mi
Intervals:
Run/Walk: 14:06/16:05
Run/Walk: 13:59/15:46
Run/Walk: 12:34/15:46
Run/Walk: 13:11/16:45
Run/Walk: 13:11/16:45
Run/Walk: 12:58/16:05
Run/Walk: 13:45/17:29
Run/Walk: 13:45/15:28
Run/Walk: 13:05/16:45
Run/Walk: 13:38/17:29
10K Run/Walk: 11:18/14:07
10K Run/Walk: 10:52/15:28
10K Run/Walk: 11:18/15:10
10K Run/Walk: 11:15/15:10
10K Run/Walk: 10:44
5 Min RI: 16:21
10K Run/Walk: 11:00/14:37
10K Run/Walk: 10:32/15:46
10K Run/Walk: 10:42/16:05
10K Run/Walk: 10:49/15:10
10K Run/Walk: 11:05
5 Min RI: 17:05
10K Run/Walk: 10:30/14:07
10K Run/Walk: 10:37/16:25
10K Run/Walk: 11:24/15:46
10K Run/Walk: 10:37/15:10
10K Run/Walk: 10:37
5 Min RI: 16:27
Run/Walk: 13:24/18:42
Run/Walk: 12:52/15:10
Run/Walk: 12:46/16:45
Run/Walk: 13:45/16:05
Run/Walk: 12:52/16:05
Run/Walk: 12:52/17:07
Run/Walk: 12:34/19:09
Run/Walk: 12:28/16:25
Run/Walk: 13:52/16:25
Run/Walk: 13:05/end


Outdoor Walk:
Focus: Cool down walk
Distance: 0.50 mi
Total Time: 0:09:49
Avg. Pace: 19'32"/mi


Week 7

Out of time, so I'll make a new post with yesterday's run later today.