tag:blogger.com,1999:blog-81643685205713989472024-02-08T03:07:22.516-08:00cjoslynRoads and Trails are my temples,
the beads of sweat are my prayers,
the aches and pains are my confessions.cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.comBlogger65125tag:blogger.com,1999:blog-8164368520571398947.post-59887804758548717332014-12-23T04:40:00.001-08:002014-12-23T04:40:28.293-08:00This past year has been one of the better years, a building year, that I have had in quite a while. I did start the year off with a injury, which did not let me run until about 6 weeks before Boston. But I have been able to pull off some consistency since then. I ran ok on July 4th at the LL Bean 10k in Freeport Maine winning my age group, albeit in a time that I was slightly disappointed about. Then I was able to continue training. I could slowly see my 5k time start to drop going into the fall. I did have disappointing half marathon at Eligahs race, but that is ok, I think I went into that race tired having not giving myself a break to rest for the distance. Not a horrible time, just not what I think I was capable of running. Coaching the cross country season made it difficult to find time for my own running but I managed to get just enough in to not loose too much fitness. I began training again near the end of October, and ran well at the Wobble Gobble on Thanksgiving, running a 5:47 pace which was my best pace at this 4 miler for almost 10 years. 2 weeks after that I ran a 16:51 5k in Manchester to win my ager group (masters 40-49, ((old men)) ). This was subsequently my second fastest 5k ever, and my fastest by far in 10 years. I have wained off a little in my training the last 2 weeks due to work and family obligations, though I will be running hard today, just because i am in that mood. You all know what I mean, when you get up in the morning and can just feel the tension in your body and know the only way to get it out is to go out and hammer for 6 or 8 miles! Angella and I signed up for a winter race series, so this should be some motivation to keep us training through the winter months when it is hard to get out the door. This sbitious though, I want to pr in every distance. Yeah, I know! But I think it is possible. I am getting oldeThis past year has been one of the better years, a building year, that I have had in quite a while. I did start the year off with a injury, which did not let me run until about 6 weeks before Boston. But I have been able to pull off some consistency since then. I ran ok on July 4th at the LL Bean 10k in Freeport Maine winning my age group, albeit in a time that I was slightly disappointed about. Then I was able to continue training. I could slowly see my 5k time start to drop going into the fall. I did have disappointing half marathon at Eligahs race, but that is ok, I think I went into that race tired having not giving myself a break to rest for the distance. Not a horrible time, just not what I think I was capable of running. Coaching the cross country season made it difficult to find time for my own running but I managed to get just enough in to not loose too much fitness. I began training again near the end of October, and ran well at the Wobble Gobble on Thanksgiving, running a 5:47 pace which was my best pace at this 4 miler for almost 10 years. 2 weeks after that I ran a 16:51 5k in Manchester to win my ager group (masters 40-49, ((old men)) ). This was subsequently my second fastest 5k ever, and my fastest by far in 10 years. I have wained off a little in my training the last 2 weeks due to work and family obligations, though I will be running hard today, just because i am in that mood. You all know what I mean, when you get up in the morning and can just feel the tension in your body and know the only way to get it out is to go out and hammer for 6 or 8 miles! Angella and I signed up for a winter race series, so this should be some motivation to keep us training through the winter months when it is hard to get out the door. This sr and fear the dreaded slow down is upon me, so I want get a couple more years of fast racing in while I still can. I am thinking sub 3 hour marathon, sub 1:20 half marathon, sub 36:00 10k, and sub 16:40 5k. The shorter the distance the harder it will be to pr, I feel I am losing some of my speed. This is where I intend to spend some time on training. I love short, fast workouts so this should be a fun year. I am so looking forward to this year of running! I hope you all have a great 2015!!cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-1024957500903901892013-12-18T14:01:00.001-08:002013-12-18T14:01:53.867-08:00Putting on a race<div style="text-align: left;">
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As many of you know, I am now the middle school cross country coach at Monadnock Middle School. Therefore, I am putting on a race to benefit the team. The race will be in May.</div>
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Here is a link to the web site. <a href="http://ididarun10k.blogspot.com/">ididarun10k.blogspot.com</a> You can also find the race on <a href="http://coolrunning.com/">coolrunning.com</a>. I would love to see as many people as I can get there, so please spread the word. </div>
cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-35233357572722307922013-11-09T09:19:00.000-08:002013-11-09T09:19:13.702-08:0011/4 - 11/10Mon. Work to home, 9 miles, 1:03:34<br />
Tues. Home to work, 9 miles, 1:04:52<br />
Wed. 10 miles on drummer hill, workout, 1 mile, 4x400, 4x200, 7:06, 71, 79, 74, 0, 32, 31, 28, 31 <br />
Thur. Home to work, 9 miles, 1:08:03<br />
Fri. off<br />
Sat.<br />
Sun.cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-64788272294938012912013-09-28T09:43:00.001-07:002013-09-28T09:43:47.538-07:00I just need to do itI have no excuses why I have not been fit for several years know. I am very frustrated that I can not run fast though. I know all I need to do is run, more. My mind knows what I want and how to get it. At what point do I actually apply the knowledge and allow my heart to do what it wants. I want to run fast. I know I can run fast. I need to run consistently to run fast. No more week on week off stuff. The one thing that I love about running is that it is such a great metaphor for life. My mother says you only get out of it what you put into it. So true. I need to put it into running to get running out of it. I have a new sense of motivatin after coaching the middle school. Some of the kids just want to run because it is fun. That's right, running is fun. I love to run like the kids. I love to run because it is fun. How simple fun can be. All you need to do is to just run. I am going out for a run.cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-15932339758300974772013-08-31T09:26:00.001-07:002013-08-31T09:26:37.333-07:00The MarathonAS said previously, I tried to go from couch slog shape into pr marathon shape in 10 10-12 weeks. Yeah, right. Don't know what I was thinking. All was going good until about a month before the race, them my overzealousness caught up with me. Apparently I cannot do a 24 mile long run, 9mile tempo run, and three mile race all within 4 days. When I got up that Thursday morning my left calf told me so. Two weeks out from the race I was worried I might not make it to the starting line. I gave it one last hard workout, a 3 mile race again, then all of a sudden the next morning the pain was gone. WOW. Now I am excited. I did a mile race on Wednesday before the Sunday marathon and ran 5:07 and felt great. I felt great up until race morning when I had no energy at mile 2, it was tough to get to mile 20 but I did it at a 2:55 marathon projected time. Then it all fell apart. I managed to stager in 3:12, still qualified for Boston, but way under my pr and planned race. Oh well. Swanzey half up next, then Pisgah, then redemption after last years horrible De Mar. cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-65837078067377027272013-05-25T12:15:00.001-07:002013-05-25T12:15:09.825-07:00Mileage to this point this year, not enough to remember. This has been a really busy year thus far. Unfortunately life has not left a lot of time to run. I have recently made a move to force myself to have the motivation to get up early and start training. Earlier this week I decided I wanted to run Boston next year. I will have to renew my qualifying time as the last one has expired. Also, from what I have been reading, merely qualifying may not get me in. The goal is to beat my bq time by at least 15 to 20 minutes. The problem is the marathon I signed up for is on August 18. I did this to guarantee time to register for Boston when reg. opens in Sept. This gives me 12 weeks of solid training to go from the worst shape I have been in for 10 years, to a mararthon pr. Lets see, I need to loose 25 pounds, go from zero miles to 70 a week in just a few weeks, increase intensity to maintain pace for 26 miles, and not get injured doing so. Did I mention I will be a masters runner at the time of the race. To look at it another way, kind of like floating down a lazy river on a leaking raft, 100 yards later you are in a class 5 white water, 100 more yards and your going over a 300 foot water fall with sharp pointy rocks at the bottom.................Sounds fun, Bring It On!!!!!cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-16334751923631112442013-01-05T09:29:00.002-08:002013-01-05T09:29:41.084-08:00New Year, New routine My routine has not been conducive to running lately. Needless to say I have not run a step since DeMar. Then on New Years Day my 7 year old Jace said something to make me change all that. Ang, Jace and I went to the Peanut Butter Chip 5k. Ang ran solo, and Jace wanted to run also, he actually asked to run a 5k as a Christmas Present. What better present than one of the harder 5k's in the area. I decided to just run with Jace to make sure he was ok. Yeah, no problem there. He hit the first mile in 9 minutes flat, this is all up hill mind you. Then ran just under 10 minutes each for the remaining 2 miles. Finished in 29 and change. Only 3 minutes behind his mom. Any ways, back to the question. He asked me how he could get faster, I obviously told him he needed to run more often. Then the question came, How come to don't run more often? What kind of example am I setting for him? I guess he is old enough to understand what kind of lifestyle we live and it is up to me to be the example that a regular routine is part of that lifestyle. Hence the reason I ran to work Thur. morning at 7 below zero. I have no excuses not to run, and I guess sometime the ambition came come from somewhere you would not expect it. I will be thinking everyday I wake up what kind of example am I going to set for my children today? cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com1tag:blogger.com,1999:blog-8164368520571398947.post-11081631206362165192012-10-13T10:06:00.001-07:002012-10-13T10:06:37.671-07:00De Mar Well, I think that went just about as I expected. I knew going in I had the worst preparation I have ever had for a marathon, and I never train or prepair the way I should. (next time I will, ha, ha) I knew I could run ok for 8 to 10 miles before coming unglued, it's the last 18 I was worried about. <br />
So, after a very restless night sleep, I was almost scared to go to the race in the morning, I made my way to Keene to catch a bus to the start. I did hydrated well the day before and morning of the race. Although I was very nervous because I knew how hard this was going to be I had a calming feeling before the race and even once we got started because I was not worried about any specific time goal, and felt confident no matter how hard it got I would still finish the race. That was all I had to do. <br />
At the start I got talking to Chris Rielly and Chris Berry, they were both trying to run in the 3 hour range, so I figured I would just tag on with them for as long as I could and when I fell apart, oh well. Chris B had a gps on which kept us on about a 6:50 to 7:00 minute pace right from the start. I felt very relaxed and smooth for along time. At around mile seven we slowly started reeling in some of the jackrabbit starters but kept along at our planned pace. Mile 8 I started to pull away from Chris B, I was worried I may have been starting to push harder for some reason but felt really good so didn't change anything. At mile 9 and 10 my splits were still within the same range as from the start so I kept going with it. At this point I could see myself pulling in Chris R. The dam was my first big mistake. As I started to reel in Chris R it started to feel really hard, I thought here we go, I'm probably falling off pace and starting to bonk already. To my surprise when we got to the next mile marker I realized it was so hard because we just threw down a 6:10 mile. Whoops. I don't know if Chris did this intensionally or not but it was the first nail in my coffin. Chris stopped to water a tree and that gave me an opportunity to go by, I still felt pretty good so kept pushing until the hill just after Brettwood, were I got my first real indication that I was on the way out. Chris blasted past me on this hill and I pushed hard to stay with him. Now I could really start to feel it. We past James and Wilson on court street and their cheering helped somewhat, when Wilson said I was in the top ten that gave me a energy rush,,,,,,,, short lived. Now on Maple Ave I was having a hard time staying with Chris. I fell of the bus around mile seventeen and a half. Up around skyline drive Chris pulled away fast as rigormortis set in to my legs. This was the norm until Arh street when I had a second wind, which lasted until the cemetary. Convenient place for the real rigormortis to take over. At one point on the first hill in the cemetary I thought I could walk faster up the hill than I was currently running so I tried, no way, much to painful to walk. How can it be that after 22 or so miles the so called running that I was doing, more like a shuffle, felt better than walking. I don't know but it hurt less to run so run is sort of what I did. Somehow, although I don't really remember most of the next couple of miles, I navigated thru Lincoln and Eastern Ave. Seriously do not remember it at all. Scary right? Oh well. It was very cool to get to Marlboro street and have so many kids cheering me on and giving me high fives. Several time I heard parents say in a surprised tone to their kids, hey there goes your soccor coach, very cool. Main street was the highlight. Ang and the boys were there to cheer me on. Ang told Jace to run me in to the finish and he did. Man can that boy run. I pushed all the way up Main street and on to Appian Way and he was right on my heal most of the way yelling for me to go. Nothing in this world could have made me push harder.<br />
Not surprising to worst pain was felt after the finish when I stopped, I almost wanted to run more just to not hurt. I ran a 3:16, my second to worst ever, with the worst prep ever. Not bad, just were I predicted. It was fun never the less. Congrats to every one who hit their goals on that day, and to those who had guts enough to try. better to try and fail than to never have tried. There is always another day.<br />
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I ran a couple of days in the week following the marathon. This week I have rune every day and felt really good. If any one is interesting in running at 4:00 to 4:30 in the morning during the week, let me know. This is the only time I have to train. I will train. No matter how crazy it sounds, I just love to run. Since I can run then I will run.cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com2tag:blogger.com,1999:blog-8164368520571398947.post-81351340530962249892012-09-27T05:33:00.000-07:002012-09-27T05:33:01.676-07:00up to dateI think I can say I just ended one of the worst summers of running I have ever had. This is very frustrating because last spring I was in good shape and looking foward to a great summer and fall. I had a miserable race at the swanzey half and have only run a handful of times since then. This is going to leave me in probably the worst shape I have ever been in for a marathon. DeMar here I come.cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com2tag:blogger.com,1999:blog-8164368520571398947.post-10771666579643201302012-06-06T04:46:00.001-07:002012-06-09T04:48:11.469-07:00week 5/4-5/10Mon: 0<br />
Tues: 18m total, 9m am., 9M pm.<br />
Wed: 9m am.<br />
Thur: 9m am.<br />
Fri: 6m, 1.5 warmup, 6x400 with 1minute recover, 1.5 cooldown. I haven't done a workout in so long I didn't know what pace to run or how it would feel. I was hoping for 72 -75 seconds. I went to easy on the first one, then got into the groove and blasted the last one feeling like I could have done more. Here are my times. ( 77, 76, 73, 71, 71, 66 )<br />
Sat: 9m am.<br />
Sun:<br />
Total:cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-29869852110759226132012-05-29T13:22:00.002-07:002012-06-05T04:57:40.367-07:00week 5/28-6/3Mon: 8m easy<br />
Tues: 10m felt hard<br />
Wed: 9m am, 3m race in Bratt. pm. 17:19, felt harder though.<br />
Thur: 0<br />
Fri: 9m am, Relay for life from 5:00 pm until 4:00 am. I did alot of walking, not as much as Angella whom walked 17 miles. The story of the night was my 6 year old Jace whom decided to run walk, mostly run over 10 miles. He was plenty active and running from 5:00pm till 1:00am, who knows how many miles he put on, then he decided at 1:00 to start recording his laps. From 1:00 to 3:00 he ran walked the 40 laps on the track. He was pretty beat at that point and the rest of us were ready for bed along time ago. Finally I convinced him to got home with me. Angella came home a couple hours later. Jace never got up till 1:30 in the after noon. Then wanted to run some more. I made him take a day off. Its pretty sad that my 6 year old ran more miles this weekend than I did.<br />
Sat:0<br />
Sun:0<br />
Total:39cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-77888153396695943192012-05-11T07:10:00.003-07:002012-05-11T07:10:44.962-07:00A need to get some consistencyI am still running, for any one whom may be wondering. Although, not as consistent as I would like. I am not in great racing shape, hoping to get there for the fall. I have been running thirty to forty most weeks back and forth to work. I have been slowly picking up the mileage as of the last few weeks with some plans to get back to it this summer. I was in, probably the best shape ever just before christmas and believe it should come back fairly quickly. I would love to get some racing in but just don't know when that will happen. I am looking forward to getting some track work started in a couple of week though, I always love running with the group and am looking foward to getting back to it . My goals for 2012, be able to set pr's at every distance, although probably not until late summer or fall. Big goal is to run a fast marathon, sub 2:50, maybe 2:45. Putting that in writing sounds pretty ambitious, but I think it is obtainable. We'll see. In the mean time I have to go, gotta run!cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com1tag:blogger.com,1999:blog-8164368520571398947.post-66833268720526926712012-01-18T04:49:00.000-08:002012-01-18T04:53:49.443-08:00Still RunningYes, I'm still here. Things have been going well, just very busy. Running seems to be one of only two consistant things going on. The other is Angella's awesome check-ups. We went to Hanover again last night for her routine scan and check up and everything came back good. Oh Yeah!!<br />Today I ran from home to work through extreme wind and ice. I love running when the elements are tough. Hope to try to log more regularly. Life is busy.cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com1tag:blogger.com,1999:blog-8164368520571398947.post-44427514036614443502011-12-28T04:55:00.000-08:002011-12-28T04:57:22.301-08:0012/26-1/1/12Mon: 0<br />Tues: 11m, work to in-laws, 1:23:41, just felt bad<br />Wed:cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-80927568310763458362011-12-21T04:44:00.001-08:002011-12-28T04:55:30.071-08:0012/19-ChristmasMon: 0<br />Tues: 11m, work to in-laws for weekly dinner- 1:13:15<br />Wed, 9m, home to work-1:03:03<br />Thur: 18m total, 9m home to work, 9m work to home- no watch<br />Fri: 9m home to work<br />Total: 47 milescjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-37572045192132002252011-12-14T04:51:00.000-08:002011-12-19T09:50:26.629-08:0012/12-12/18Mon: 4m on treadmill<br />Tues: 11m, work to in-laws in Richmond- 1:11:56, Felt like I could have kept on going. I still feel like I am getting stronger every week. Although my mileage isn't great, I have never had this much consistant training. I think next year will be a good year.<br />Wed: 9m, home to work-1:02:09<br />Thur: 18m total, 9m, home to work-1:02:21, 9m, work to home-1:04:33<br />Fri: 9m, home to work-1:05:07, legs felt heavy and the wind was brutal, but I made it.<br />Sat: 0<br />Sun: 14m-1:37:56<br />Total: 65mcjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-83889510652843181462011-12-05T04:43:00.000-08:002011-12-13T04:54:47.527-08:00week 12/5 - 12/11Mon: 0<br />Tues: 9m, work to home-57:57, new pr for this run home.<br />Wed: 9m, home to work-1:03:22<br />Thur: 10m, work to home, wet and slushy-1:08:00<br />Fri: 9m, home to work-1:01:27<br />Sat: 9m, home to work-1:02:13<br />Sun: 0<br />Total:46cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-40824914672305393692011-11-28T04:47:00.000-08:002011-12-05T04:43:09.105-08:00Week 11/28-12/4Mon: 6m, lunch<br />Tues: 11m, work to in-laws in Richmond for dinner- 1:13:08<br />Wed: 12m total, 9m, home to work- 1:00:15, 3m pm on treadmill to warm up for core back and shouder workout at gym.<br />Thur: 17.5m total, 8.5m home to work-59:36, 9m work to home-1:01:31<br />Fri: 9m home to work-1:02:56, legs felt very heavy this morning, no snap. Result of yesterday's 17.5 in 2:01 total.<br />Sat: 0<br />Sun: 0<br />Total: 55.5mcjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-85970544490236264902011-11-28T04:46:00.001-08:002011-11-28T04:47:14.439-08:00Holiday weekRan 13 on Thanksgiving and 8 on Sunday. Recovery week? Thats what I will call it.cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-47825849632741685642011-11-16T13:53:00.000-08:002011-11-28T04:46:08.471-08:00Week 11/14 - 11/20Mon: 0<br />Tues: 15m total, 6m at lunch- fartlek, 9m work to home- 1:00:51<br />Wed: 8.5m home to work - 57:16<br />Thur: 18m total, home to work - 1:00:51, work to home - 1:o1:30<br />Fri: 9m, home to work - 1:02:47<br />Sat: 0<br />Sun: 8m<br />Total: 58.5mcjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-90419758874031208062011-11-08T04:39:00.000-08:002011-11-16T13:52:55.338-08:00Week of 11/7 - 11/13Mon: 7m total, 5m at lunch, 2m after work.<br />Tues: 18m total, 9m home to work, 1:01:47, 9m work to home, 1:0:2:15<br />Wed: 9m home to work, 1:04:03, legs felt heavy and lethargic.<br />Thur: 0<br />Fri: 0<br />Sat: 9m home to work, 57:13, legs felt springy today.<br />Sun: 0<br />Total:43cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-34437471570616479342011-11-04T04:46:00.000-07:002011-11-08T04:38:59.275-08:00Week of 10/31 - 11/6Mon: 0<br />Tues: 9m, home to work-1:04:37, biked 12 miles<br />Wed: 14m, 9m, home to work-1:03:51, 5 on treadmill-hills in pm.<br />Thur: 5m at lunch<br />Fri: 9m, home to work-1:01:22<br />Sat: 0<br />Sun: 9m<br />Total:46m, sinus infection is back, or never went away, another round of antibiotics. Hope I feel better next week.cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-69530611456649036582011-10-25T04:43:00.000-07:002011-11-04T04:45:27.174-07:00Week of 10/24-10/30<span style="color:#000099;">Mon: </span><span style="color:#000000;">14m total, 5m at lunch, 9m work to home - 1:01:30</span><br /><span style="color:#000099;">Tues: </span><span style="color:#000000;">9m home to work- 1:02:50, biked 12 miles.</span><br /><span style="color:#000099;">Wed:</span> 8m, home to work- 58:38<br /><span style="color:#000099;">Thur:</span> 9m, work to home- 1:03:35, very dark and snowing hard, tough run, I loved it.<br /><span style="color:#000099;">Fri:</span> 9m, home to work - 1:01:27<br /><span style="color:#000099;">Sat:</span> 9m, home to work - 1:03:53<br /><span style="color:#000099;">Sun:</span> 0<br /><span style="color:#000099;">Total: </span><span style="color:#000000;">58m</span>cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0tag:blogger.com,1999:blog-8164368520571398947.post-76042891903602844772011-10-18T04:40:00.000-07:002011-10-25T04:42:57.826-07:00Week of 10/17-10/29<span style="color:#000099;">Mon: </span><span style="color:#000000;">13m total. 4 at lunch, 9 work to home - 59:22</span><br /><span style="color:#000099;">Tues: </span><span style="color:#000000;">8.5m home to work, 59:47</span><br /><span style="color:#000099;">Wed:</span> 9m, home to work, 1:01:51<br /><span style="color:#000099;">Thur:</span> 6m, with workout. 6x400 with 400 rest. times- 70, 67, 69, 70, 66, 68. That 66 really hurt but I recovered well for the last one. This is all I had time to run, I wanted to run them all at 70 so I am very pleased with this workout. I still feel good and and improving every week.<br /><span style="color:#000099;">Fri:</span> 9m, home to work, 1:00:58<br /><span style="color:#000099;">Sat:</span> 0<br /><span style="color:#000099;">Sun:</span> 0<br /><span style="color:#000099;">Total:</span> 55.5m<br />New Nike fly's- 55.5m<br /><span style="color:#000099;"></span><br /><br /><br /><span style="color:#000099;"></span>cjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com1tag:blogger.com,1999:blog-8164368520571398947.post-50513297863335540412011-10-11T09:43:00.000-07:002011-10-18T04:40:46.788-07:00week 10/10 - 10/16Mon: 0<br />Tues: 12m total, 9m home to work, 1:01:51, 3m at lunch<br />Wed: 17m total. 9m, home to work, 1:03:47, 3 at lunch, 5 at work out- 200, 400, 200, 400, 200, 400, 800. times are 33, 69, 35, 68, 33, 39, 2:28. I am pleased with this workout. I think I could have gone faster on the 2's and still felt good.<br />Thur: 4m, lunch<br />Fri: 9m, home to work, no watch.<br />Sat: 6m total, 3 warm-up, 5k race, 2nd. in 17:29. I felt like I was going faster, this was a slow course. and maybe a little long. Still felt good. George Adams won in 16:42.<br />Sun: o<br />Total: 48mcjoslynhttp://www.blogger.com/profile/05577474665032975682noreply@blogger.com0