Training Log – 02.25.18

Hey friends! Happy Monday!


It’s race week! Ahh! I can’t believe it’s already here. I am running the Wine 10K in Birmingham this weekend. It’s been about 10 years since I’ve done a race in Birmingham. The level of competition there is much higher than it is here in LA (lower AL). I’m really excited to run against some fast girls and am hopeful that I can rise to their level of competition.

Here is what my training looked like the week of 02.19.18 – 02.25.18:

Monday – Easy: 8 miles (8:22 pace)

Tuesday – Quality (Intervals): 9.3 miles (7:42 pace)

Tuesday’s workout was a 2 mile warm up, 2 X 1 mile, 2 X 1000, 2 X 400 and a 2 mile cool down. I really enjoyed this workout! Each set had a different goal pace and got shorter and faster as the workout went by. The miles were done at threshold pace, the 1000s were done at interval pace and the 400s were done at repetition pace. Splits are below:

6:20, 6:17
3:46, 3:50
1:23, 1:23

It was nice to start off with mile repeats at threshold pace. I’ve been doing longer intervals at threshold pace, so one mile didn’t seem bad at all. The 1000s were by far the toughest part of the workout (for me). I think if they had been 800s it would’ve seemed easier, but that extra 200 meters really got me. Ha. The good news was that by the time I got to the 400s, the idea of only doing one lap of work seemed very doable. I think those are my fastest 400s since last summer and I am very glad that I was able to finish the workout on a high note.

Wednesday AM – Easy: 10 miles (8:15 pace) + PM – Easy: 4 miles (8:35 pace)

Thursday – Easy: 5 miles (8:21 pace)

Friday AM – Quality: 9 miles (7:09 pace) + PM – Easy: 5 miles (8:35 pace)

Friday’s workout was supposed to be a 2 mile warm up, 2 X 3 mile repeats w/ 3 minute recovery and a 2 mile cool down. Admittedly, I had a hard time motivating myself to get up and get this one done. My alarm went off and I reset it for 30 minutes later, which meant I was going to be cutting it really close if I still wanted to actually get this workout done (and I wasn’t sure that I even cared). I dragged myself out of bed eventually and decided to give it a whirl. I ended up doing all 6 miles consecutively (6:46, 6:30, 6:26, 6:22, 6:21, 6:17) and each mile got a tad bit faster. I was pleased with the results. I shortened the cool down to one mile and still made it to work on time (#winning).

Saturday – Easy: 8 miles (8:11 pace)

Sunday –  Quality: 12 miles (7:15 pace)


Sunday’s workout was a 2 mile warm up, 3 miles at threshold, 1 mile easy, 2 miles at threshold, 1 mile easy, 2 miles at threshold and a 2 mile cool down. I was able to watch the coverage from the Tokyo Marathon as I ran, which definitely helped me to push myself to get this one done. Splits for the first set of threshold miles were 6:40, 6:28, 6:28, for the second set were 6:38, 6:29 and for the last set were 6:36, 6:24.

Total – 70.3 miles

That’s it for now. Have a wonderful week!

Training Log – 02.18.18

Hey friends! Happy Monday!


Here is what my training looked like the week of 02.12.18 – 02.18.18:

Monday – Easy: 8 miles (8:50 pace)

Tuesday – Quality (Intervals): 8.2 miles (7:48 pace)

Tuesday’s workout was a 2 mile warm up, 4 X 1200 w/ 400 recovery and a 2 mile cool down. I was hopeful that this week’s workout would go smoothly like last week’s workout, but it was definitely more of a struggle this week.  Splits (w/ paces) are listed below.

4:31 (6:00)
4:34 (6:05)
4:39 (6:10)
4:51 (6:25)

My goal time for the intervals was 4:25. I never hit that time and I got progressively slower as the workout went on (definitely not the preferred way to tackle track intervals). I don’t think my legs were fully recovered from Sunday’s 5K time trial.

Wednesday AM – Easy: 8 miles (8:35 pace) + PM – Easy: 3.5 miles (9:05 pace)

Thursday – Rest

Friday – Quality: 11 miles (7:13 pace)

Friday’s workout was a 2 mile warm up, 3 X 2 mile repeats w/ 3 minute recovery and a 2 mile cool down. I went to the YMCA to do this workout because I wanted to compare my effort on a different treadmill. It was insane! I think I’ll write a separate post about that little experiment. Ha. My splits were 12:43 (6:22, 6:21), 12:38 (6:20, 6:18) and 12:32 (6:17, 6:15). I’m really digging these threshold workouts! They push me to an uncomfortable place, but not uncomfortable enough to make me miserable. The post-workout endorphins are also pretty amazing!

Saturday AM – Easy: 13 miles (8:28 pace) + PM – Easy: 5 miles (8:11 pace)

Sunday –  Easy: 13.5 miles (8:12 pace)

I was supposed to do a workout Sunday during my long run. The workout was 16 miles with 2 miles at threshold pace and 3 miles at marathon pace sprinkled in the middle. After attempting the 2 miles at threshold pace, I decided to bag the rest of the workout and just run easy. I did those 2 miles at 6:42 and 6:38 (goal pace was 6:26). It was 75* and 99% humidity, which didn’t make for pleasant workout conditions. I know that at some point, I will have to suck it up and get used to the heat and humidity, but I’m not ready to commit to that quite yet.


To be honest, this mess has still not been fully resolved.

I  don’t think that missing a few marathon pace miles in a long run is going to hurt my 10K training. Hopefully now I’ll be all rested up and ready for my track workout next week!

Total – 70.2 miles

That’s it for now. Have a wonderful week!

Training Log – 02.11.18

Hey friends! Happy Monday!


Here is what my training looked like the week of 02.05.18 – 02.11.18:

Monday – Easy: 8 miles (8:48 pace)

Daniel and I ran Monday evening after work. We ran up to meet a couple of friends, ran a loop with them and ran back home.

Tuesday – Quality (Intervals): 8.25 miles (7:34 pace) + Easy: 4.75 miles (9:07 pace)

Tuesday’s workout was a 2 mile warm up, 5 X 1K w/ 400 recovery and a 2 mile cool down. I finally felt like my legs had some pep in them and I was able (for the most part) to hit the prescribed paces for this workout. Thank goodness! I’ve always heard that a general rule of thumb is that it can take your legs the same amount of days as miles that you race to truly recover. My last race was 26.2 miles and this workout was 24 days later, so perhaps there is some truth to that general rule.

My goal time for the thousands was 3:41, so just under 5:50 pace. Splits (w/ paces) are listed below.

3:42 (5:50)
3:40 (5:47)
3:42 (5:50)
3:45 (5:55)
3:49 (6:01)

The first three went really well! I basically just chased the Daniels around the track. I faded a little on four and five, but I also had to make an emergency pit stop in between three and four (it happens). The stop meant that I was no longer running with the Daniels and instead, I was left to pace my own intervals. That wasn’t quite as easy, but the times were still respectable, so I’m happy with it.

Wednesday – Easy: 8 miles (8:09 pace)

I ran on the treadmill Wednesday morning.

Thursday – Quality (Threshold): 11 miles (7:21 pace)

Thursday’s workout was a 2 mile warm up, 3 miles @ threshold pace, 3 minutes easy, 2 miles @ threshold pace, 2 minutes easy, 1 mile @ threshold pace and a 2 mile cool down. I am really loving these threshold workouts … this one especially! Once you do the first 3 mile set, the last 2 mile and 1 mile sets feel like nothing (or at least that’s how it went down for me).

My goal pace for the threshold miles was 6:26.  I ran this one on the treadmill at home (yet again). We had SO MUCH rain last week. It was unreal. Splits are below.

6:39, 6:21, 6:19
6:23, 6:20

My next experiment is going to be to attempt some threshold work both outside and on a third-party treadmill (likely at the YMCA) and try to get a feel for if the effort level is consistent across all three. I don’t think that the calibration on my treadmill at home is totally accurate, which is why I wear the foot pod and use the indoor run setting on my watch.


Foot pod on left shoe.

Friday – Easy: 10 miles (8:43 pace)

I got to run with Rebecca and Jessica Friday morning! The 3:30 a.m. alarm was totally worth it for 10 miles of quality friend time.

Saturday – Easy: 7 miles (8:40 pace)

It rained all. day. long. Saturday. We had a small window around 4 p.m. where the radar was clear and so Jessica and I met and took advantage of the window.

Sunday –  Quality (5K): 11 miles (7:51 pace)

Sunday morning I was planning to run the Joe Cain Classic 5K in Mobile. It was pouring rain (yet again) Sunday morning and because it had rained a good bit throughout the week as well, a majority of the course was flooded. It take too much rain to flood that course and we had a good bit of rain, so it was very flooded. Ultimately, they changed the course and made the race 2.5 miles. Several of us drove over, but decided to pass on paying money to run a short course in the rain. We decided to go to breakfast instead!


We still wanted to get in a quality run for the day, so while we were at breakfast, we concocted a plan to run a 5K later that afternoon. On Sunday, our small window of dryness was around 1 p.m. We met at the track, did a 3 mile warm up, ran a 5K time trial and did a 5 mile cool down. It was 75 degrees and insanely humid, which made for some tough conditions at the track. It was also harder to push yourself, seeing as how it wasn’t a true race and it was just a workout.


I wanted to start out around 6:10 pace and try to either hold it there or drop it slightly. That would’ve put me close to right at or just under 19:00. That was my tentative plan for the race, so I figured I’d just try to do the same thing on the track. A 5K on the track is 12.5 laps. We started at the 200 on our first lap and then finished at the “finish line” on our last lap. My splits were 6:04, 6:14 and 6:29. Definitely respectable (especially given the conditions), but not where I wanted to be. The good thing about a time trial is that now I have a good idea of where I am and what I need to work on!

Total – 68.0 miles

Have a wonderful week!

Training Log – 02.04.18

Hey friends!

Here is what my training looked like the week of 01.29.18 – 02.04.18:

Monday – Easy: 8 miles (8:13 pace) + Easy: 5 miles (8:59 pace)

I ran on the treadmill Monday morning. Daniel wanted to do a loop Monday evening so I went with it.

Tuesday – Quality (Intervals): 8.5 miles (7:42 pace)

Track Tuesday is back in full force. This week’s workout was a 2 mile warm up, 6 X 800 w/ 400 recovery and a 2 mile cool down. My goal pace for the 800s was just under 3:00 (so just under 6:00 pace per mile), but for whatever reason my legs are not cooperating for the faster stuff quite yet. I don’t know if it is still lingering post-marathon fatigue or perhaps because I haven’t really trained to run at these faster paces since last summer. It’s likely some combination of the two. My splits were 3:02, 3:03, 3:02, 3:04, 3:08 and 3:09. Not terrible, but definitely not where I want them to be either.

Wednesday – Easy: 8 miles (8:37 pace)

I ran outside with Daniel and Young Daniel Wednesday! Just like old times!

Thursday – Off

I definitely needed a break on Thursday! Wednesday was a tax work deadline + teaching night, which meant that I left the house at 7:00 a.m. and didn’t get home until 9:00 p.m. I slept in Thursday morning and then decided to forgo doing my workout after work as well. I told myself that I might do it after work, but really, there was a 0.5% chance of this actually happening. Ha. This was not a scheduled rest day, but I prefer to not have them scheduled and to just take them when I need them.

Friday – Quality (Threshold): 11 miles (7:19 pace) + Easy: 5 miles (8:31 pace)

I did Thursday’s workout Friday morning. The workout was a 3 mile warm up, 2 miles @ threshold pace, a 5 minute recovery, 2 miles @ threshold pace, a 3 minute recovery, 1 mile @ threshold pace and a 2 mile cool down. I am enjoying these longer workouts with varied paces. It’s nice to know that there is always a change of pace up ahead. The first two threshold miles were 12:40 (6:20 avg.), the second two were 12:28 (6:14 avg.) and the last one was 6:11. I did this workout on the treadmill though and I’m wondering what my equivalent effort outside would’ve been. Likely a good bit slower.


Saturday – Easy: 8 miles (8:33 pace)

I got in a fun easy run with Rebecca and Jessica Saturday morning. The run was followed by coffee and conversation over breakfast, which is the very best way to spend a Saturday morning.

Sunday – Quality (Threshold): 14.7 miles (7:34 pace)


Sunday’s workout was kind of similar to Friday’s workout, but a tad longer and a little slower. The workout was a 3 mile warm up, 2 miles @ threshold pace, 3 miles @ easy pace, 2 miles @ marathon pace, a 4 minute recovery, 2 miles @ marathon pace and a 2 mile cool down. The threshold miles were 12:48 (6:24 avg.) and my marathon pace miles were 13:24 (6:42 avg.) and 13:24 (6:42 avg.). Again, I did this on the treadmill and I’m wondering what would’ve been if I had run outside. I do feel like I got in an appropriate effort to accomplish the goal of the workout though and I guess that’s what really counts.

Total – 68.2 miles

That’s it for now! See you soon!

January Recap


The first month of the year has come and gone. Well, that was quick!


Month Recap: January 2018

I ran lots of treadmill miles this month. I am so thankful to have the treadmill as a training option. It can actually be a great tool to use for speedwork and of course, it is also great safety reasons as well. If I am doing a workout on the treadmill, I like to listen to music and if I am doing an easy run on the treadmill, I like to listen to podcasts. Distraction is the most definitely the key to a successful treadmill run!

Workouts: I didn’t do many workouts this month, comparatively speaking. The first part of January was spent tapering and the middle of the month was spent recovering, but I was able to get in a few workouts towards the end of the month.

2 mi. WU, 8 mi. tempo (6:44 avg.), 1 mi. CD

3 mi. WU, 4 mi. tempo (6:45 avg.), 1 mi. CD

2 mi. WU, 10 X 400 (85, 89, 88, 89, 89, 91, 90, 90, 92, 89), 2 mi. CD

 3 mi. WU, 2 X 2 mi. (12:44 (6:22 avg.) and 12:52 (6:26 avg.)), 3 mi. CD

1.5 mi. WU, 6 X 800 (3:02, 3:03, 3:02, 3:03, 3:09, 3:08), 2.5 mi. CD

Favorite workout: I think my best workout of the month (and likely my favorite because of that) was the 8 mile tempo that I did the week before the marathon. I ran this one on the treadmill, so perhaps it felt a little bit easier because of that, but this workout went really well and was a huge confidence builder for me. Up until that point, I was unsure if I would even be ready to run the marathon. Granted, I didn’t end up running the marathon at the pace that I trained to run it in, but that’s really not the point anymore.

Races: Only one this month! The First Light Marathon. It’s tough to race a marathon and do other races in the same month due to the taper beforehand and the recovery afterwards.

Favorite race: I have a sneaking suspicion that even if I had run several other races, First Light would’ve still been the favorite!

Paces: My paces ranged from 6:22 (during 2 X 2 mile workout) to 9:40 (first mile run post-marathon).

Miles: 241.6! Less than normal, but still very respectable.

Longest run: 26.2 miles. I expect that this will be my longest run for the year, but who knows …

Shortest run: 5 miles. This is typically my standard, go-to easy run distance.

Favorite run: In the midst of all the treadmill miles, I did manage to get outside and run with friends some as well. One run in particular that stands out was a mid-week, early morning run with Rebecca and Jessica. We met at Rebecca’s house at 4:30 and got in 8 miles. We don’t all get to run together during the week very often, but when we do, it is always wonderful!

Least favorite run: I don’t typically have a least favorite run, but this month, I most definitely did! It turns out that I have a limit when it comes to cold weather running and I found that limit on January 17, 2018.


Rest days: 3!

Strength training: I’ve been doing 5 minutes of planks + 5 minutes of upper body several times per week. For the planks, I alternate as I go from doing them on my elbows, to doing them on each side (still on my elbows though), back to my elbows and finally do doing them with my arms straight. For the upper body stuff, I am doing a minute each of bear crawls, dips, pushups, dive bombers and then plank pushups. I likely should modify this routine a bit and not do the same thing every single time, but whatever … it seems to work for me and I’m actually doing it, so that’s a win.

Coming up: I’m planning to run the Joe Cain Classic 5K next weekend and otherwise, I will contine to train for the Wine 10K in Birmingham the first weekend in March. I’m excited about both of those races!

That’s it for now. Talk to you soon!