Barb T.

Still not 100%.  Actually a ways from being there.  Still running some low grade fevers.  Hopefully will be back to full force by next week.  In the meantime, trying to get in some running and walking to keep the legs moving and the lungs working a bit....

Long day. Still recovery from an upper respiratory infection, so the first 11 miles went pretty good with a pace around 11:00 but the last 9 miles was tough in that my lungs were hurting a bit. Slowed down with walk breaks and did about 14 minute miles. BUT, reached the goal of going the distance as I prepare and train this body for Boston sub 4!

Decent run today.  Best my lungs have felt since being sick.  Still coughing a lot.  splits:  10:51, 10:16, 10:22, 10:08, 9:43, 9:29, 

10:06, 10:16, 10:16, 10:01, 10:08, 10:23, 10:13, 10:00

11:13, 10:04, 10:08, 9:49, 9:54, 9:55  AP 10:19

well, it was an interesting day for running.  still recovering from being upper respiratory crud.  there's a lot of dust coming down from the Sahara so air quality is horrible.  think I might start wearing a mask to help filter out all the dust and smoke.  Here are the splits:

 w/u 2 miles, then tried to do 8 mile repeats but after the first few miles I got too tired and slowed down quite a bit.  still got in the miles, but it was just a bit much on the lungs.  

9:22, 9:08, 9:27, 10:16, 11:52, walked 19:16, 28:08, 21:25

Felt OK this morning.  Wore a dust mask to try to eliminate some of the dust and smoke in the air from getting into my lungs.  I think it helped.  Here are the splits:  10:25, 10:00, 10:05, 9:49, 9:36

will hopefully run this pm as well....

 And I did!  went 4.12 miles 10:54, 10:02, 10:02, 9:43

Did some interval work this morning.  Normally I would do some 1/2 mile repeats, but because the quality of air is so poor and I'm running with a mask, I went to 1/4 of a mile repeats to avoid gasping for air.  Here are the 1/4 paces w/u 1.02 miles, intervals pace: 8:24, 8:47, 8:34, 8:14, 8:24, 9:13 (missed the start beep), 8:12, 8:14

Afternoon easy run of 4.91

Didn't run this morning as my body was just tired.  So gave it a bit more rest and ran this afternoon.  Did 5 miles:  10:12, 10:00, 10:19, 9:43, 9:26

Ran 5 miles in the morning and 4.5 in the afternoon.  Don't have details as my Garmin was not cooperating.

Much better Saturday run than last weekend.  Decided to try 8 x 1 mile

repeats again to see how I would do.  I took a 5 minute walk break in

between each mile.  Warmed up 1.09.  Splits:  8:41, 8:35, 8:24, 8:18,

8:10, 8:28, 8:48, 8:29

Ran 3.5 miles in the am  11:30, 10:03, 9:58, 10:05

 Pm run went 4.41  11:04, 10:35, 10:15, 9:44

Did a fartek workout this morning

w/u , run 2:00 jog 2:30, run 3:00 jog 2:30, run 4:00 jog 2:30, run 4:00 jog 2:30, run 3:00 jog 2:30, run 2:00 jog 2:30, c/d

paces:

2:00 - 8:06, 3:00 - 8:03, 4:00 - 8:16, 4:00 - 8:14, 3:00 - 8:12, 2:00 - 7:40

am went 4.15 miles 10:45, 10:20, 10:15, 10:08

pm went 4.01 miles 10:09, 9:57, 10:12, 9:58

needed to go in town in the am, so ran in the afternoon.  Rather warm but such is life in the tropics.  Also lots of dust and smoke in the air, so have been wearing a mask and that seems to help.  Did a tempo run, 3 miles easy, 3 miles MP then 2 miles easy.  Tried to get the MP around 9:00, but didn't quite make it.  I guess a bit too warm as the temp was around 85.  10:24, 10:10, 11:16, 9:29, 9:28, 8:49, 9:50, 12:53, 11:07

well, it was a good run but rather tiring.  it was 79 out when I started and it was 84 when I finished.  Humidity was around 70%.  ap was 12:25

Finally started doing some hill workouts.  Found a nice hill of .15 miles and I'm trying to figure out the incline with my Garmin.  A new area for me.  It was a great work out.  Did 10 hill climbs with jogging down the incline between each climb.

A few hours later I thought I'd put in some w/d miles. 3.46