:) S.M.I.L.E. :) Running Blog at FastRunningBlog.Com http://smooth.fastrunningblog.com/ Thu, 18 Jan 2018 08:39:04 FeedCreator 1.7.2 Tue, Jan 16, 2018 http://smooth.fastrunningblog.com/blog-01-16-2018.html <p>Some tightness and mild soreness in the calves from Saturday&#39;s race causing me concern whether I should do today&#39;s scheduled workout of 8x1000m in 5:55.&nbsp; So I texted Coach Green with my concern.&nbsp; He replied:&nbsp; &quot;Don&#39;t do those workouts this week, only recovery runs!!!!!&quot; (His replies are always very brief and ends with!!!!!).</p> <p>Jogged to MCT down Dry Creek and back.&nbsp; Stretched the calves and quads at the bridge before turning back.&nbsp; Walked alot more on the return.&nbsp; Felt some twinges on the right achilles.&nbsp; I think so much of running is mental.&nbsp;</p> <p>*I was invited by Sister Kendall Levine to join her Neuroworx Ragnar team in June.&nbsp; I&#39;m also committed to MarcieN&#39;s Ragnar So.California&#39;s team.&nbsp; Goodness...what have I got myself into!!! :)</p> Tue, 16 Jan 2018 07:00:00 Sat, Jan 13, 2018 http://smooth.fastrunningblog.com/blog-01-13-2018.html <p>Ran the SG Half Marathon today in place of the scheduled 1x15 miles @11 pace workout.</p> <p>I like to use this first race of the year as a measuring stick for how my winter training is going.&nbsp; Hubby and I drove down yesterday afternoon and got to the expo around 3 and met TJ, Lowell and Carolyn there.&nbsp; I got to pick my own bib so I chose 2862, the first two numbers sound phonetically as &quot;easy fast&quot; in Cantonese and the last two numbers is my age sound phonetically as &quot;lucky easy&quot;! :)</p> <p>Got up just before 7.&nbsp; Put on the Morgan Valley l/s top, capri that has two deep thigh pockets, Boston black/brown jacket, pink Boston cap and light headband, gloves.&nbsp; Went down to the kitchen where Lowell and TJ were having breakfast.&nbsp; Ate 1/2 bowl of oatmeal, 1/2 yogurt, a small banana, 8 oz. water.</p> <p>Left Lowell&#39;s house (TJ driving) at 8:31 and got to Dixie Center with 14 min to spare.&nbsp; We found our group at the designated meeting sign of the 2:20 pacer.&nbsp; There were about 8 of us, all but me are from Pocatello, nice girls with various running talents.&nbsp; Race started on time at 9:00 and I found myself walking with TJ and Erin slightly behind the 2:20 pace group to the start mat.&nbsp; Off we went among the 693 half marathon participants.&nbsp; Weather this time of year in St. George is very pleasant.&nbsp; Today is perfect with temp at 37F, sunny and very little wind to speak of.&nbsp; The only issue was some icy patches on the north facing parkway between mile 8-10.&nbsp;</p> <p>My goal is to test my ability to run a 10:45 average pace.&nbsp; This is an honest course with the start and finish in the same location just outside of the Dixie Center, basically a big loop with a huge U shape turn between mile 9 to finish.&nbsp; The gradual climb peaks at mile 6 &amp; 7.&nbsp; This year due to some road and parkway construction, the course got routed with two sharp turns into a neighborhood between mile 3 &amp; 4.&nbsp; The nature of this course&#39;s many twists and turns, along busy streets as well as quiet neighborhood, road and narrow pathway makes keeping a steady rhythm challenging!</p> <p>TJ, Erin and I stayed together for the first 2 miles.&nbsp; Then I let them go on the first uphill to keep my breathing in check.&nbsp; Felt like I finally got into a groove at mile 5.&nbsp; It warmed up quickly so I took off my jacket and wraped around my waist from mile 6 on.&nbsp; I pretty much leap-frogged with the people who were keeping pace with the 2:20 pacer.&nbsp; Some of them were doing the run/walk ratio thing.&nbsp; I decided to only walk on the steepest part of the uphill to catch my breath and at aid stations to drink, ate a Gu around mile 7.5&nbsp; Was happy to see that my slowest pace on the uphill never dipped below 12 and my &quot;faster&quot; downhill pace was well controlled in the mid 9&#39;s.&nbsp; I finally caught sight of TJ who is now walking with Brittani around mile 10.6 and encouraged them to run with me.&nbsp; They caught back up with me around mile11.5 where I started to feel some calf cramps coming on.&nbsp; We ran the last 1.5 mile together to the finish.&nbsp; JoEtte who finished in 1:48 ran back to run 0.5 mile with us.&nbsp; My calf nearly ceased up as I crossed the finish.&nbsp; Hubby, Marcia (TJ&#39;s wife), Susie (Lowell&#39;s wife) and Carolyn were cheering loudy for us! :)</p> <p>My official finish time is 2:19:45 (Average pace 10:43); and TJ finished 1 second behind me.&nbsp; We both took 3rd place in our respective AGs.&nbsp; There were 10 old ladies in mine and 5 old men in his and Lowell&#39;s AG.&nbsp; Lowell took 2nd with a time of 2:05:32.&nbsp; In my &quot;glory days&quot; racing this Half, no matther how fast or slow I would always place 4th which I considered 1st looser! haha!&nbsp; So not only was I happy to meet my goal of running 10:45 AP but delighted to receive an award that is a very hefty replica of the red rock bluff with the word &quot;Dixie&quot; on the cliff.&nbsp; Most of all I was happy to spend time with some dear dear friends and some new found friends in sunny beautiful St.&nbsp; George.&nbsp;</p> <p>Splits: 10:17, 10:34, 10:42, 10:32, 10:57, 11:40, 11:14, 10:12, 10:43, 10:33, 10:54, 10:25, 10:38 (last 0.1 was 8:37)</p> <p>* Last year I ran this race totally not trained.&nbsp; TJ was kind enough to stay with me and we finished in 2:42 with me walking the last two miles.&nbsp; So, I felt like I redeemed myself and &quot;paid&quot; back TJ this year! :) At any rate, we had an enjoyable run both times! :)</p> Sat, 13 Jan 2018 07:00:00 Thu, Jan 11, 2018 http://smooth.fastrunningblog.com/blog-01-11-2018.html <p>Today&#39;s workout calls for 1x2 mile @ 10:15 pace.</p> <p>37F cloudy, 5mph ESE wind. Wore SG 3/4zip top, UA capri, UA headband, gloves. Running east is always colder with the canyon breeze.&nbsp; 8 oz. water and 2 puffs albuterol pre-run.</p> <p>1 mile warm up in 11:30 to 800 E MCT trail head.</p> <p>Started 2 threshold miles run going east on MCT and turned around at 3200N then west to Center St. for exactly 2 miles.&nbsp; Those splits came in @9:45 and 9:50.&nbsp; Had lots of wheezing when breathing out.&nbsp; I think I ran those a little fast.&nbsp; Pretty sure I wouldn&#39;t be able to hold that pace for another mile without recovery jog.</p> <p>Paused to cough and clear upper airway before jogging 1.3 miles home (10:45).&nbsp; Left quads achy on the cool down jog.&nbsp; Wonder if I could run 10:45 pace in the SG Half on Sat.</p> <p>4.3 miles total in 45:09.&nbsp; AP: 10:29.</p> Thu, 11 Jan 2018 07:00:00 Mon, Jan 08, 2018 http://smooth.fastrunningblog.com/blog-01-08-2018.html <p>Did tomorrow&#39;s workout today because hubby is having early morning lab tests in the hospital follow by two doctors&#39; appointments tomorrow.&nbsp; This 6x1 mile workout is the same as the one scheduled couple weeks ago.&nbsp; At that time I didn&#39;t do the workout well, not knowing how to program the workout on my Garmin, ended up including the 3 min recovery time in the mile reps mileage, plus there were some icy patches on the road then.</p> <p>Since I only had one day rest from last workout of 16 miler and got only 5 hours sleep last night, I was feeling a bit tired.&nbsp; The weather also not looking good with wind blowing and rain storm forecast.&nbsp; So, I opted to do this workout on the treadmill which works out fine for setting the pace and also trying out new compression sleeves, shoes, socks.&nbsp; Here&#39;s how the workout went:</p> <p>1 mile WU @ 12 to 11:40 pace on incline 1.</p> <p>Ran the 6 x 1 mile reps at these treadmill pace: 9:50 (6.1mph treadmill setting), 9:40 (6.2mph), 9:31 (6.3mph).&nbsp; Increased the speed setting by 0.1 every 0.33 mile within the mile rep.&nbsp; Jogged (blew my nose) 3 min @12 pace in between reps which comes to 0.25 mile, kinda nice and tidy.</p> <p>1 mile CD gradually slow the pace from 10 (6.0 to 5.5mph) decreasing the setting by 0.1 every 200 m.</p> <p>9.25 miles total in 1:35:19.&nbsp; AP: 10:17</p> <p>Wore Ghost 7, new compression sleeves on calves and new freebie socks from Revel Race which is a mistake.&nbsp; This caused the blister under the left bunion to become bigger and redder, and a new blister also formed on the left pinky toe.&nbsp; Hope these blisters healed up before this coming Saturday&#39;s half marathon.</p> Mon, 08 Jan 2018 07:00:00 Sat, Jan 06, 2018 http://smooth.fastrunningblog.com/blog-01-06-2018.html <p>Today&#39;s workout calls for 15 miles @11:00 pace (or as close to marathon pace as possible)</p> <p>Rainy day with temp in the low 30s.&nbsp; Wore two l/s shirts and the Marmot shell, UA headband and gloves.&nbsp; Breakfast of Chobani yogurt and 6 oz. water.</p> <p>Stopped at Mitch Hollow Park restroom (mile 3) to use the facility and shed one l/s shirt and headband.&nbsp; Drank 3 oz. water.&nbsp; That pit stop took about 7 min.&nbsp; Watch was hidden under the jacket as I didn&#39;t want it to get wet so did not check my pace.&nbsp; Stopped at Lone Peak parkway restroom (mile 5.5) to eat one Gu with 6 oz. water and refill water bottle.&nbsp; The ESE wind combined with the rain got a bit chilly at times and I would put the hood of the Marmott jacket over my head.&nbsp; But after running about 0.5 mile with it on, I would get too warm and then took it off.&nbsp; Repeated it several times until I got to PG and mostly going south.&nbsp; Stopped at the 1100N PG trailside restroom (mile 9.8) to eat 2 Bloks and drank 6 oz. water, refilled water bottle and called hubby to let him know what time to meet me.&nbsp; I started to look at the mile splits when the watch beep after 8 miles and realized I was running lazy.&nbsp; So focused on picking up the pace a little bit for the remainder of the run.&nbsp; Stopped one final time briefly at mile 15 to take one Blok and finish off the water bottle.&nbsp; Hit 16 miles right on the button at the trail end on 800N Orem just as hubby pulled onto 1100 E.&nbsp; Perfect timing!&nbsp; Stretched for couple minutes before getting in the car.&nbsp; Felt good to get in a warm car after running 3 hours in the cold rain.&nbsp;</p> <p>Post run casualty: a tiny blister under the left toe bunnion and couple chafing spots on torso (below the bra line) and the special no no part.&nbsp;</p> <p>16 miles in 3:01:51.&nbsp; AP: 11:22&nbsp;</p> <p>Splits: 12:11, 11:18, 13:18 (walked the uphill portion of Dry Creek), 11:22, 11:53 (this is always slow for me running on the sidewalk going north on Alpine Hwy), 11:08, 11:26, 10:58, 11:06, 11:06, 11:26, 11:06, 10:42, 11:09, 10:44, 10:56.</p> <p>This is a much better long run than last Saturday&#39;s.&nbsp; May be the 10x800m VO2 max on Tue and the 5 mile tempo run on Thur helped??? :)</p> Sat, 06 Jan 2018 07:00:00 Thu, Jan 04, 2018 http://smooth.fastrunningblog.com/blog-01-04-2018.html <p>Today&#39;s workout calls for 5x1 miles @10:30 pace with 1 mile WU &amp; 1 mile CD</p> <p>Temp was 27F sunny, very little wind, and MCT free of ice/snow.</p> <p>Did this workout on the MCT same route as last Tuesday&#39;s mile repeats workout.</p> <p>This is how it went this morning: Ran 1 mile warm up in 12:04 to MCT</p> <p>Began the threshold miles going east and turned around at 1.75 miles.&nbsp; Ran west to 5.5 miles and turned around to 600E trail head for perfect 5 miles tempo, 1 mile CD home.</p> <p>7 miles in 1:15:23.&nbsp; AP: 10:46.</p> <p>Splits: 12:04 (WU), 10:57 (still warming up eased into tempo pace), 10:20, 10:25, 10:22, 10:09, 11:02 (CD)</p> <p>Felt like this was a good workout at steady threshold pace.&nbsp; No pause, stop nor drink.&nbsp; Did not eat anything prior; only had about 12 oz. water.&nbsp; Post run drank 12 oz water, 8 oz almond milk, 3 mini Nan bread with peanut butter and honey.</p> Thu, 04 Jan 2018 07:00:00 Tue, Jan 02, 2018 http://smooth.fastrunningblog.com/blog-01-02-2018.html <p>Today&#39;s workout calls for 10x800m in 4:45 with 3 min recovery between, 1 mile WU &amp; 1 mile CD.</p> <p>Temp was mid 30s. Sunny.&nbsp; Ran 1 mile to the HS track as warm up.&nbsp; When I got to the track, there was a HS girl wearing short sleeve top and tights doing dynamic stretches.&nbsp; Took the cue that I was overdressed. So I shed the top 2 layers and began the 800m repeats. Did the first three 800m with headband on then shed it after the 8th rep and removed gloves on the last rep.&nbsp;</p> <p>It has been YEARS since I&#39;ve run 800m on the track and don&#39;t know how to program the workout on my Garmin.&nbsp; Anyhow, I hit the rep. button after the first rep. then walked for 3 min. at which time I hit the stop button and restart the watch to begin the 800m run.&nbsp; So, the only true rep time shown was the first 800m in 4:41.&nbsp; Subsequent split times would be the moving time minus 3 min. of recovery time.&nbsp; When I saw 10 laps time, I thought I was done but in reality I had only done 9 reps.&nbsp; Oh well, walked 3 min. then jogged home for CD in 12 pace.&nbsp; Wore new shoes, Ghost 7, that I bought at Watsatch Running for $38.&nbsp; They were half size smaller, neutral and wide width; so I thought they&#39;d be fine for running on tracks.</p> <p>7.51 miles in 1:27:07.&nbsp; AP: 11:36.&nbsp;</p> <p>Moving time:&nbsp;&nbsp;&nbsp;&nbsp; Distance:&nbsp;&nbsp;&nbsp; Average pace:</p> <p>11:27&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 1 mile&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 11:27</p> <p>4:41&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 0.51&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 9:24</p> <p>7:08&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 0.64&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 11:21</p> <p>6:59&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 0.62&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 11:16</p> <p>6:57&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 0.62&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 11:17</p> <p>7:22&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 0.64&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 11:55</p> <p>7:27&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 0.64&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 11:56</p> <p>7:03&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 0.62&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 11:37</p> <p>7:07&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 0.62&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 12:12</p> <p>6:40&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 0.61&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 11:56</p> <p>11:45&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 1 mile&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 12:00</p> <p>I nearly puked after the 4th and 9th rep.&nbsp; Aerobic workout is tough for me...wheezing is not fun!</p> Tue, 02 Jan 2018 07:00:00 Sat, Dec 30, 2017 http://smooth.fastrunningblog.com/blog-12-30-2017.html <p>This was supposed to be a 13 miles @ 11:00 (marathon pace) with 0.5 mile WU &amp; CD</p> <p>T 34F, partly cloudy, 5mphWNW.&nbsp; Very disappointed that I could not run that pace.&nbsp; Legs felt heavy, well, my whole body is heavy.&nbsp; May be lack of sleep and the last two days of skiing?&nbsp; Well, no excuse really!!</p> <p>Had to use the bathroom at mile 5.5.&nbsp; On the return around mile 8.5 stopped the watch at the same restroom to refill my water bottle and forgot to retart it until about 0.25 mile later.&nbsp; Thus the Garmin reflects 13.75 miles.</p> <p>13.75 miles in 2:45:53.&nbsp; AP: 12:04</p> <p>Splits: 12:17, 11:25, 13:14, 10:57, 12:10, 12:11, 11:37, 11:24, 12:16, 11:26, 11:54, 13:13, 12:46, 12:08</p> <p>&nbsp;</p> Sat, 30 Dec 2017 07:00:00 Fri, Dec 29, 2017 http://smooth.fastrunningblog.com/blog-12-29-2017.html <p>Second day skiing with my Houston grandkids and Taiwanese daughter-in-law!&nbsp; SO FUN!!!!&nbsp; NOT working hard at all!&nbsp;&nbsp; So much partying, eating and very little sleeping! :)</p> Fri, 29 Dec 2017 07:00:00 Thu, Dec 28, 2017 http://smooth.fastrunningblog.com/blog-12-28-2017.html <p>Does skiing with my Houston grandkids and Taiwanese daughter-in-law count as workout?</p> Thu, 28 Dec 2017 07:00:00 Tue, Dec 26, 2017 http://smooth.fastrunningblog.com/blog-12-26-2017.html <p>Today&#39;s workout: 6 x 1 mile repeats @ 10:00 pace with 3 min. recovery between reps. with 1 mile WU &amp; 1 mile CD</p> <p>Training hasn&#39;t been going well the last week due to holidays, etc.&nbsp; This morning Temp was 20F, sunny, patches of snow/ice on the road.&nbsp; My daughter and I started the run together with 1 mile warm up to the MCT, having to walk during some icy slipperies.</p> <p>There was still some slipperies on the MCT going east for the 1st mile rep.&nbsp; Didn&#39;t know how to program the workout on my Garmin so ended up including the 3 min. recovery into the mile splits.&nbsp; After 4 miles I stopped at the 1500W bathroom to use the facility and paused the watch.&nbsp; So mile 5 split was the only true mile rep pace @ 10:01.&nbsp; I seriously could not hold a 10:00 pace the rest of the workout to save my life.&nbsp;</p> <p>8.33 miles in 1:36:39.&nbsp; AP: 11:36.&nbsp;</p> <p>Splits:&nbsp; 13:45 (WU, lots of walking around the slipperies), 10:35, 11:07, 10:33, 10:02, 11:10, 11:00, 13:31 (CD).&nbsp; Jogged 0.33 in 4:48 to home.&nbsp;</p> <p>* My daughter did the same workout on MCT at different pace running back and forth around me and ended up with 9 miles.&nbsp;</p> Tue, 26 Dec 2017 07:00:00 Sat, Dec 23, 2017 http://smooth.fastrunningblog.com/blog-12-23-2017.html <p>My daughter and her family were driving from Houston straight overnight to spend the holidays with us here.&nbsp; Original ETA was 4:30pm.&nbsp; But when she texted me at 7:00am that they may arrive as early as 10:30am, I got up and made preparation for their arrival and cooked a pot of curry chicken. So, didn&#39;t go out for my run until 12:45pm just as the snow storm rulled in.&nbsp; Turned around at mile 2 running westward with the blowing horizontal snow jabbing into my eyes.&nbsp; By the time I got home, my torso, front of my arms and legs were caked with snow.&nbsp; Tried to thaw out and attempted to finish the rest of my 10 miles on the treadmill unsuccessfully.&nbsp; Had to abort the run when my back started to ache and the achilles protested.</p> Sat, 23 Dec 2017 07:00:00 Thu, Dec 21, 2017 http://smooth.fastrunningblog.com/blog-12-21-2017.html <p>Today&#39;s workout: 1 x 4 miles @ 10:30 (threshold pace) with 1 mile WU &amp; 1 mile CD</p> <p>Temp this morning was in the teens with 20mph NNW wind and 2&quot; snow on the ground.&nbsp; So on the dreamill @2 incline I go.</p> <p>Here&#39;s how it went:</p> <p>1 mile WU @ 12:00 pace</p> <p>4 threshold miles @ 10:30, 10:20, 10:10, 10:00.&nbsp; *Treadmill pace does not equate road pace but tried to match the effort of road pace.</p> <p>1 mile CD gradually slow to 12:00 pace</p> <p>6 miles in 1:03:48.&nbsp; AP: 10:38</p> Thu, 21 Dec 2017 07:00:00 Tue, Dec 19, 2017 http://smooth.fastrunningblog.com/blog-12-19-2017.html <p>Didn&#39;t run today!&nbsp; Spent the whole day at the hospital with hubby&#39;s kidney biopsy.</p> Tue, 19 Dec 2017 07:00:00 Sat, Dec 16, 2017 http://smooth.fastrunningblog.com/blog-12-16-2017.html <p>Today&#39;s workout calls for 11 miles @ 11:00 pace (marathon pace or as close to marathon pace as possible) with 0.5 mile warm up and 0.5 mile cool down.&nbsp; Cannot imagine doing this on the treadmill again even though the smog is still horrible outside.</p> <p>1st mile warm up east to MCT in 11:57.&nbsp; Then the rest of the run was miserable.&nbsp; Stopped at Mitch Hollow Park bathroom (mile 3) to refill my water bottle and shed the jacket.&nbsp; There was a 10mph WNW wind.&nbsp; So everytime I turned north or uphill, my breathing would become labored.&nbsp; Turned back at halfway (6.5 miles) heading west.&nbsp; Stopped at Lone Peak Parkway bathroom to refill water bottle, used the facility and ate a Gu.&nbsp; By mile 8, the wind has picked up and got very cold with snow flurries which made my asthma flared up.&nbsp; Had to slow down and walk and cough.&nbsp; Fingers and toes were frozen numb.&nbsp; Walked a lot the last 5K when the headwind and snow flurries got nasty.&nbsp; The splits reflect the miserably slow run: 11:57, 10:50, 12:05, 11:13, 11:33, 11:10, 11:04, 11:41, 11:41, 11:58, 12:46, 12:33, 14:32, 11:52.</p> <p>* Coach Green made one and only remark on my Vdot2 app on this workout:&nbsp; &quot;GREAT jog! &quot;&nbsp;&nbsp; What a slap on the face!!! It was NOT a jog, but a miserable walk/run!&nbsp; May be it&#39;s a typo and he meant to say Great Job! Haha!!!&nbsp; Well, what does he know!&nbsp; He&#39;s over there in Houston TX, never met me, has no idea I&#39;m an overweight, out of shape, old lady who&#39;s pretending to be a runner! Sigh! :-/</p> Sat, 16 Dec 2017 07:00:00