Goldie Liz

Tempo Run 6 miles 1 mile warm up, 4 miles @ 8:15, 1 mile cool down

Went with Heidi- 7  miles

ACTUAL 1 mile warm up-10:30 pace. 2 mile@ 8:26, 3 mile @ 11:08, for a break. 4th mile @ 8:03, 5th mile @ 7:46, 6th mile @ 8:04. 7th cool down mile.

It was hard, it was the first time I have done a tempo run since Sept.

I was sore from yesterday. Especially my right hamstring. I will doing a lot of rolling and stretching. I need to do yoga before I go to bed. That seems to help a lot with running. I am nervous about my 10 miler on Saturday. But I will put in the time no matter what. I want this. My body doesn't seem to right now, but its going to have to deal with it.

I was trying to take it easy and run really slow but it was a mental game for me between running slow and feeling like I will never be fast.

Average pace 9:09

1 @ 9:25, 2 @ 9:26, 3 @ 9:11, 4 @ 8:36, 5 @ 9:07

My GPS died. Just did the 5 mile route. My hamstring is still tight. I am a little worried.  I had skied all day and went when we got home. I don't know my speed at all. My legs were tired from skiing

I ran with Connie and Hiedi. Didn't bring a GPS.  We were slow. Connie was pretty slow but it was a social run.  Maybe run more tomorrow. We shall see. Crazy week  this week. Weather has been crazy too.

Ran with Connie. It was slow, but it felt good. I took a 5 hr. energy drink before because I was worried about the distance. I would like to try my next long run without it.

Hamstring feels better. I think it was a good idea to bike instead of run on Saturday.

Avg. Pace. 9:47.  I was supposed to do 9:42. I will do better this coming week

1-9:43, 2-10:29, 3-10:18, 4-9:48, 5-9:34, 6-10:33, 7-9:40,8-9:58, 9-8:34, 10- 9:16

I ran up and down 70th for some hill training. It was hard, need to do it again.

9:50 avg.

1-9:36, 2-9:47, 3-10:10, 4-10:02, 5-11:11, 6- 8:51, .5-8:38

Total Avg Pace 8:40. It was slower than I wanted but I felt pretty tired so I can't complain.

1-8:48, 2- 8:46, 3- 8:20, 4- 8:10, 5-9:18

Ran with Heidi

Ran with Hiedi. 12 miles up to the temple and back. We went up and down Skye drive.  It was as horrible as I thought so that was exciting for me.  I thought was going to poop out.  I didn't take any caffiene before either.

Avg. Pace 9:22

1- 9:06, 2-9:29, 3-9:52, 4-8:53, 5-9:39, 6-9:46, 7-9:42, 8-9:21, 9-9:50, 10-8:56, 11-8:47, 12-8:59

Not too shabby girl!!  Yay.  Everything was under a 10 min mile. I am glad I have a friend that will push me.

Did my 6 mile tempo run with Heidi. I was supposed to do 1 mile warm up, 4 miles@ 8:12,  1 mile cooldown.

I was going to just do 3 miles at tempo speed because I was being a wimp, but it turned out ok.  I had to concentrate on my body more and I actually liked that.  The air quality is getting worse and worse. It looks like indoor running for me the rest of this week.

5.7 miles 8:35 avg. Pace

1-9:19, 2-8:11, 3-8:16, 4- 8:25, 5- 8:12,  .7-9:20

So wasnt as good as I would have liked but I won't complain. I was within 10 secs of my goal pace. I ate a ton of donuts yesterday. I am going back to clean eating so that should help a lot.  I am grateful for friends and family around me that help me with this goal.

Then I ran with Heather Green. She is a beginner runner that would like to run a 5k. She did pretty darn well for hardly running at all. It was fun to run/walk with her.

Avg. Pace 12:23. That was for both miles.  Looks like she is pretty consistant. Nice!

Ran a 12:23 min mile with Heather Green

I ran at the Oval. It was boring and I was slow because I was still sore from Tuesdays workout.

Ran at the oval with Heather Green. She still isn't running the whole two miles.  Hopefully we will get there soon.

Avg. Pace 9:09. I took a 5 hr energy drink. It was a hilly course. up daybreak hill back up 90th.  and back.

With Heidi and Melissa.

1-9:06, 2- 9:14,3- 9:23,4- 8:55,5- 8:55, 6-8:48, 7-9:24 , 8-9:35, 9-8:57, 10-8:58, 11-8:52, 12-10:16, 13-8:52, 14-8:46,

Avg Pce 9:14

1-9:30, 2-9:34, 3-9:11, 4-8:40

Holy slow! I was SOOO Sore from the boot camp class on Tuesday.  I don't remember ever having my butt that sore in my life. It was a really hard run but you wouldn't know it from my pace. Oh man, I can't wait until the boot camp doesn't make me so sore.  Ran with Heidi and Connie.

My knee hurt a little. I think it was from those Hoka shoes. I need to pay attention to when I wear those.

On the treadmill at the gym. My bum is still really sore. I know..pathetic.  It was hard to run today. I ran 4 on the treadmill then did 20 mins on the stair climber and called it 5 miles.  This was supposed to be my recovery week. I am not sure you can call this recovery.  I am pretty sore in lots of places. Not lots of running but lots of other things. Geesh.