Recovery Run 11/28/2007

• Distance: 6 mi.
• Time: 57:52 (9:39 min/mile)

Pretty good run! Ran on the treadmill at the hotel in Eden Prairie. Recovery run so it was definitely slower but necessary -- my legs are still recovering.

Tempo Run 11/27/2007

• Distance: 5 mi.
• Time: 41:26 (8:17 min/mile)

Pretty good run...ran on the treadmill at the hotel in Eden Prairie. Mile warmup, 3 miles tempo done at 7:30, mile cooldown. Tempo miles were definitely difficult but doable. Took a quick water break/stretch break in between the tempo miles.

Recovery Run 11/26/2007

• Distance: 4 mi.
• Time: 38:38 (9:39 min/mile)

Pretty good run. Ran on the treadmill at the YMCA. Still recovering from the 20 miler, but after a mile legs loosened up. Could have ran a little farther but needed to start working.

Long Run 11/24/2007

• Distance: 20.03 mi.
• Time: 3:09:52 (9:29 min/mi.)
• Avg. Heart Rate: 157 (76%)
  
• Weather: 56 F Chilly

Pretty good run. Knew it would be iffy since I hadn't done anything since doing elliptical on Wednesday. Oh well. Definitely not the most exciting run because it was from Smuckers Park to West Wetlands Park twice to get in the miles. Legs were definitely feeling achy towards the end. I'll definitely be sore tomorrow and am ready for a nap. Slower than I should have done the run (supposed to be done at 8:53 - 9:08 pace) but I was just glad I got the 20 miles in and didn't care too much how fast I was going.

Track Workout 11/20/2007

• Distance: 4 mi.
• Time: 31:08 (7:47 min/mi.)
• Avg. Heart Rate: 158 (77%)
• Workout: 5x800m
• 800m Splits: 3:19, 3:18, 3:21, 3:22, 3:25
  
• Weather: 82 F Humid

Pretty good run! Track workout with Julie.

Training Run 11/19/2007

• Distance: 6.01 mi.
• Time: 57:12 (9:31 min/mi.)
• Avg. Heart Rate: 154 (75%)
  
• Weather: 81 F Sunny until sunset

Ok run. Ran on a different section of the canal. Probably should have gone farther. I was really bad and skipped my long run this weekend. My plane was delayed so I got in really late on Friday meaning I didn't want to wake up early on Saturday, and then I couldn't get myself out of bed on Sunday. I'm a slacker!

HILL Workout 11/15/2007

• Distance: 8.5 mi.
• Time: 1:21:28 (9:35/mile)
• Avg. Heart Rate: 158 (77%)
• Weather: 55F Rainy

Ran a hill workout in Portland with the Red Lizards Running Group. Really tough workout. Course was 6.5 miles long but I ran to and from the hotel which was a mile away. The 3-3.5 miles that were uphill were REALLY uphill -- about a 1000m elevation gain. I was dying be the end. The run down was cake and felt much shorter than it really was. GREAT run! I really had a great time running in Portland and the running community was really inviting and I loved having an organized run every night of the week! It's also nice in Portland that they have random drinking fountains placed throughout the city so it was a much needed break halfway up the hill to stop for a minute and get some water. :)

Recovery/Training Run 11/14/2007

• Distance: 5.25 mi.
• Time: 47:36 (9:04/mile)
• Avg. Heart Rate: 148 (72%)
• Weather: 47 F Chilly

Ran with the Nike Running Group again in Portland. Ran a different course this time, going north along the river. Very pretty run! Felt good....comfortable in pants and a long sleeve. Still ran a little faster than a recovery run should be but oh well. I'm enjoying running in Portland! Tonight is a 6-7 mile hill workout (running up a mountain), but I also have to run a mile to get to and from my hotel to the starting point. I guess it will be a 8-9 mile run....good thing I'll have Friday to rest before Saturday's long run! :)

Track Workout 11/13/2007

• Distance: 4 mi.
• Time: 34:28 (8:07/mile)
• Avg. Heart Rate: 159 (78%)
• 3K Time Trial: 13:15
• Weather: 45 F Freezing!

Ran with a running group in Portland again at a track about a mile from the hotel (used the to and from for a warmup). It was cold out! And the time trial didn't start right away so I was frozen. :) Run felt good, could have run a little faster if I wanted to and wasn't so cold but oh well. Tonight will hopefully be a recovery run with the Nike running group.

Recovery/Tempo Run 11/12/2007

• Distance: 7.25
• Time: 59:52 (8:15/mile)
• Avg. Heart Rate: 161 (78%)
• Weather: 52 F Overcast

Well, I'm in Portland! It's definitely cooler here which is nice. I got to wear jeans and a sweatshirt! I won't have the exact run info until I'm back at the hotel or back at home and can get the information right off my watch. I ran with the Niketown running group tonight which was great! About 40 people were there, running 3, 5, or 7 mile routes. Lots of different speeds (lots of fast people), and snacks at the end! I ended up running 7 (plus the distance from my hotel); I was supposed to do a recovery run but I didn't want to get lost so I needed to stay with the 7 milers that were running faster than I would have liked -- so it turned into more of a tempo run. But it felt great! YEAHHHHH for great runs!!! Tonight is track workout with a running group, Wed is the Nike running group again (hopefully slower), and then Thurs is possibly a hill workout with a running group.....so great to have group runs!!!!

Long Run 11/10/2007

• Distance: 15 mi.
• Time: 2:14:04 (8:56 min/mi.)
• Avg. Heart Rate: 161 (79%)
  
• Weather: 63 F, Sunny

Good but tough run. 3 miles more than any recent long run. Supposed to do 8:53 miles but 8:56 is pretty close. Ran at a comfortably hard pace, very quick water break every 2 miles or so. Calves definitely getting tight by the end. I was ready to be done by the end. I hate waking up early. :)

Track Workout 11/08/2007

• Distance: 5 mi.
• Time: 51:09 (9:35 min/mi.)
• Avg. Heart Rate:
• Workout: Mile warmup, 4 x 800m @ 3:18, 2 mile cooldown
• 800m splits: 3:23, 3:21, 3:16, 3:19
  
• Weather: 85 F Sunny

Great track workout! Convinced myself to do the workout on my own (Julie is under the weather -- feel better soon!!). Track workouts always feel good. 800s were definitely hard but they felt good. I was glad I didn't have to do more than 4. :) Did yoga at the gym afterwards which was also good. Hopefully this day partially makes up for the 2 previous crappy days.

Recovery Run 11/07/2007

• Distance: 1 mi.
• Time: 9:39 (9:39 min/mi.)
• Weather: 85 F Dark out

So not only did I skip last night's tempo run because I didn't feel like it, but I only ran a mile tonight because I still didn't feel like it! At least it's a track workout tomorrow....that should go well. But I am the biggest slacker of all of the slackers in the entire world.

Recovery Run 11/05/2007

• Distance: 6.14 mi.
• Time: 58:44 (9:34 min/mi.)
• Avg. Heart Rate: 150 (73%)
  
• Weather: 80 F Dark out

Good run! Nice recovery pace, not too fast. Calves a little tight but they usually are. We'll see how tomorrow's tempo run goes -- 5 of the miles will be at marathon pace...a good workout!

Long Run 11/03/2007

• Distance: 8.52 mi.
• Time: 1:22:57 (9:44 min/mi.)
• Avg. Heart Rate: 145 (71%)
• Weather: 65 F

What a crappy run! Supposed to do 13 miles at an 8:38 pace but I was feeling really tired and really unmotivated and if my friend Julie wasn't there to convince me to run the little that I did, I probably would have done even less. That's pretty sad. Took a couple walk breaks, water breaks, any kind of break possible. BLAH!!!!!!

Track Workout 11/01/2007

• Distance: 5 mi.
• Time: 41:24 (8:17 min/mi.)
• Avg Heart Rate: 171 (83%)
  
• Workout: Mile warmup, 3 x 1600m @ 7:00 pace, mile cooldown
• Mile splits (for intervals): 6:50, 7:15, 7:05
• Weather: 86 F

Hard track workout! Warmer than I'd like which made it a little harder. Legs still a little tight. Intervals seem easier on the track than on the road for some reason. But it was definitely a hard workout. Good thing Julie was there so I was motivated to actually go to the track. :)