Sunday, April 1, 2012

heading to grandma's - week 7

Grandma's is only 75 days away!  Yikes! I definitely do not feel ready to run that distance yet.  But that's why I'm doing the training, yes?  So I'll feel ready?  I hope it works.

Week 7:  March 26-April 1

Easy Run As Follows:
Warm up walking 5-10 min at brisk pace
Easy run of 4 miles at 11:34 min pace
Cool down with brisk walk of 5-10 min
Workout note: 4.13 miles at 10:43 pace
Cold, rainy and WINDY one. The rain started around mile two and Jane quickly learned that if she stayed really close behind me, I would block the rain from pelting her in the face. She was so close on my heels (sometimes ON my heels) that she almost took me down a couple of times. But it was a good run. The left ankle was bugging a bit though.

Tempo Run As Follows:
Warm up with 1 mile at 11:34 pace
Run 4 miles at 9:40-9:55 min pace
Cool down with brisk walk 5-10 min
Workout note: My ankle is still sore so I decided to run on Wednesday and do core work on Tuesday.
100 pelvic tilts, 150 clam shells, 30 second plank series (side, prone, side) x3, 15 crunches, 15 prone cobras, 20 reverse crunches, 20 supermans, 20 pendulums, 35 push ups. Yep, it hurt.

Workout note: walked 3.31 miles.  The ankle still hurts.  Yeah, I'm kind of a baby but dang, I had a lot of down time last summer with my tendinitis. I don't want that to happen again.  

3 Miles Easy Run as Follows
WU w/ 5-10 minutes of brisk walking
Run 3 miles at 11:34-12:34 pace
Cool down with 5-10 min brisk walk.
Workout note: I did Tuesday's tempo run. My plan was to focus on my steps, keeping them light and quick and listen to the ankle. Here's how it went:
mile 1 - 11:32 
mile 2 - 10:00 
mile 3 - 9:50 
miles 4-5 - Ok, these two were kind of fun because I discovered that my heart monitor for my elliptical works with my treadmill too, even though they are different manufacturers.  How cool is that?!  So I thought I'd see what happened when I pushed it a bit. Started mile 4 at 9:40, then gradually worked up to 8:31 before I hit the red zone. I finished the last 0.75 mile at 8:40 and felt great. Treadmill runs are so much better when you can throw a little fun at them! And my ankle didn't hurt at all!

Workout note: walked 2.2 miles

Long Run as Follows:
WU for 1 mile at 12:34 pace
Run 15 miles at 11:34-12:34 min
Cool down with brisk walk for 5-10 minutes
Workout note: 16.02 miles. This run went much better than last week's 15 miles of hell.  Yay for that!  You can read all about yesterday's run HERE.

Long runs give me ugly feet.  See my poor, red 2nd toe?
It hurts! Trivia time: supposedly, having a long 2nd toe
is an indicator of creativity and/or artistic talent.
Yeah, not so much.
Workout note: jog/walked 3.38 miles
I was going to run three to make up for the run I missed earlier this week, but this one ended up being a jog/walk. I kind of messed up the middle toe on my left foot on yesterday's 16 miler. It hurts like hell and I'm fairly sure I'll be losing that toenail soon. Anyhoo, the whole top of the toe is bright red and when I tried to clip the toenail I got a little bit of skin along with it and all of a sudden the toe started draining. Quite gross, really. But it feels a little better! Plus, Jane lived up to her nickname of Two Poops, so I pretty much lost interest in running during the last half mile while having to carry two bags of yuck. I'm still counting it as a run though. :)

Miles planned: 28
Miles run: 28.53
Miles walked: 5.51

I hope everyone has a wonderful week!


  1. Toenails are highly over rated! You are kicking so much butt! Nice week Nora :)

  2. Looks like a solid training week to me! Gosh time flies.


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