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

Was quite tired today from yesterdays hills so only ran in the am.  Thought I'd try to pick up more likes tomorrow.

This morning my legs are still feeling a bit tree trunkish.  I guess I really put all out on those hills!  It felt good at the time but my recovery time has been slow.  Maybe this afternoon my legs will feel better.  This morning's splits:  11:59, 11:17, 11:27, 11:09, 12:00

did another 5.31 in the afternoon.

Did a different sort of workout today.  warmed up for 1 mile then did 16 reps of 30 sec run hard and 30 sec jog.

 hard - 6:52 pace, oops another hard 7:36 pace, 11:27, 8:43, 10:56, 7:39, 9:49, 7:28, 10:24, 7:02, 10:19, 7:04, 10:01, 7:18, 11:35, 7:32, 9:59, 7:28, 9:40, 10:37, 7:24, 10:51, 7:20, 10:52, 12:05, 7:09, 11:29, 7:32, 10:02, 7:58, 13:12, 7:32, w/d

pm run:  4.74 miles easy

am - hill repeats. 10 x .19

pm - easy miles. 4.17

One of those days. Intended to do 6 to 8 miles but took a pretty good spill at about half a mile into the run. Skinned my thighs, knees, and hands pretty good.  Still kept on running for about another 3 miles, but my knees really started bothering me, so, I decided to stop and give my knees a break.  Listen to your party Barb.

Did mile repeats with 5 minutes walking in between each mile.  The goal was 10, but didn't get there.

9:42, 8:50, 8:52, 9:01, 9:17, 9:00, 9:08

a.m. just did 6 miles easy.

Afternoon did 10 x .19 hill repeats:  10:56, 10:44, 11:03, 10:45, 10:39, 11:09, 11:10, 11:12, 10:48, 10:42

10:35, 10:39, 10:43, 10:11, 9:47, 11:14

am:  6.03

pm: 4.08

It was a semi-cool morning but as the clocked ticked by it warmed up quite a bit.  Survived another long tropical run.  a/p was 11:34.  One more long run before the Boston!  I'm excited!

Took it nice and easy this morning.  Calves were a bit stiff and soar.  After warming up a bit did some stretching and that helped.  May try to run a bit this evening too.  We shall see.

Had a good workout today.  Legs/calves were still a bit tight from Saturday's long run, but after warming up things loosened up.  Did 12 1/4 mile repeats with .08 of a mile walk in between each 1/4 mile.  Here are the 1/4 pace splits:  7:33, 7:29, 7:47, 8:01, 7:52, 7:32, 7:30, 7:34, 7:33, 7:35, 7:15, 7:16

Too tired today.  Didn't sleep well so took a day off.

Easy jog this morning.  Will run sum hill repeats this afternoon then some easy running/cool down for the day this evening...maybe....

Did some hill repeats.  Actually did 12 but was it warm out!

Went nice and easy as I'm feeling like my body wants to get sick.  Didn't want to push it.

am did 5.21 miles (9:34, 9:33, 9:23, 9:21, 9:19)

pm did 4.21 miles (10:05, 9:54, 9:57, 9:54)

am did 5.2 miles (10:07, 9:57, 9:58, 10:01, 10:15)

hills the afternoon: 16% grade 79 foot climb, distance: .14

did 12 repeats.  pace:  11:08, 10:43, 10:31, 10:53, 10:46, 10:31, 10:33, 10:22, 10:57, 11:05, 11:39, 11:02.

 I was very tired after the workout.  I ran in the heat of the day...3pm.  Trying to run it tired in preparation for Heartbreak Hill.  Learned that Heartbreak Hill is a 4% grade with a distance of .37 miles.  Need to find a hill maybe a bit longer and not as steep....

Still quite tired from yesterday's hill workout.  Took it easy this morning...will try to run again a bit in the pm.

11:21, 10:24, 10:29, 10:29

did an additional 4 miles in the pm

am ran 6 miles.  running tired.  will do at least 4 miles this afternoon.

Doozy of a workout.  Did 12, 1 mile repeats with a 5 minute walk in between each mile.  Ran each mile with a 30 second walk break every 4 minutes.  My goal was to get an 8:30 mile.  My marathon goal is 9:00 minute mile.  Here were the splits:

8:54, 8:41, 8:43, 8:44, 8:48, 8:44, 8:47, 8:45, 9:00, 8:42, 8:50, 8:41

am run:  10:03, 10:08, 9:39, 9:46

pm run:  10:18, 10:12, 10:06, 10:27

am run I was a bit tired.  tried to warm up 2 miles, 2 miles tempo run, 2 miles warm down

11:59, 12:08, 10:14, 9:46, 12:18, 10:34

11:10, 11:19, 9:08, 9:06, 11:12, 10:32

am did 3.01

planning on a pm run as well.  Getting pretty warm around here...we shall see. Ended up doing 4.48 in the pm.

Had a good run.  Last hour was pretty warm but I finished strong.  ap was 11:41.  I'm feeling ready for Boston.  I'm excited.

easy 5 miles this morning. Doing hill repeats this afternoon....

This week was a week off for me because I had a close encounter with a hidden rock in the ocean last week Sunday.  My left pinky toe turned a bright red followed by some green and purple and black.  Had it xrayed and it wasn't broken.  Shew.  Now just some rest and get back into the running routine.  A bit sore after the run today, but manageable.  Head for Boston 2 weeks from Tuesday.  Can't believe it.  I'm excited.

ran 5 miles in the am and hill repeats in the afternoon.  Tough workout but good.

Did 5.09 miles in the am:  10:44, 10:47, 10:51, 10:23, 10:48

Did 4.15 in the pm:  10:03, 10:11, 10:09, 10:40

Quite tired still from the hills on Mon.  Splits:  11:48, 11:05, 11:25, 10:31, 10:10

wooo...had an amazing meal at a chinese place this afternoon and running afterwards was on the painful side so I went really slow, BUT I did put 4 more miles in!

Much better run this morning after that wonderful lunch!  Here were the splits:  10:35, 9:57, 10:34, 10:46, 10:11

Ran in the afternoon.  Went easy as I feel like my body is trying to get sick!

Did 14 1 mile repeats today.  Still don't feel 100% so started out easy and mid way felt fairly OK then as it warmed up I got rather tired....but...I finished the workout!  I leave for Boston a week from Tuesday.  Can't believe it.  I'm really excited for this once in a lifetime chance.

 11:11, 10:03, 9:27, 9:28, 8:52, 9:23, 8:57, 8:54, 9:12, 9:37, 9:23, 9:34, 9:51, 9:12

Had a nice run this am.  Warmed up 2 miles then did 2 miles at MP and then a 1 mile cool down.  Two weeks from today is race day!  I fly out a week from tomorrow...

10:47, 10:12, 9:14, 9:05, 10:33

SOON!  I head for Boston on Tuesday night!  I'm excited.  Hoping to break the 4 hour barrier.  We shall see....

Well I'm in transit for the Boston Marathon.  Left Conakry last night and I'm now halfway into an 8 hour layover in Brussels.  I'll arrive in Boston tonight at 8:30pm.  Hard to believe I'm going and almost there.

Well, did my first ever run in Boston.  Took it very easy as I'm quite jet lagged.  It was wonderful to run in COLD weather!

Slept horribly last night.  It was hard to get out and jog a bit today.  I walked a lot in town today so I suppose that counts for something!  I'm not planning on running on Saturday or Sunday.  Saturday I will take a tour of the course and Sunday I'll head to my hotel in town!  I'm excited!

Took a tour of the course.  It was awesome!  It has a lot of downhill and I trained for some downhill but not lots of downhill.  Hope my legs are ready for it.  The advice I heard most was take it easy going out.  You'll be tempted to go out too fast because of the gradual downhill.  Save your legs for the hills and after heart break hill pour it on (Ha!  If there's anything left!)  Well, tomorrow is race day...predicted temp race start is 50 and end is 60.  I can handle that! My running goal is to break 4 hours, but if I don't it really doesn't matter.  I just want to enjoy the run and soak up the experience.

I went into this race with a goal of getting a sub 4 marathon, but ultimately I wanted to enjoy the experience of the Boston Marathon.

I started with a plan and stuck to it for the first half...2:00:34 time, but I knew at this point that I wasn't able to get the sub 4.  My legs were already starting to feel it.  I had been told that the race had a lot of downhill and it did, but there were also a lot of rolling hills that added up.  My legs started tiring out as I worked the rolling hills.  When I got to mile 24, my legs said...this is enough!  My right thigh and left calf muscles were cramping.  But, I did make it to the finish line with a 4:21:13 time and this is my 2nd best time and I'm relatively pleased.  The experience alone was awesome.  I really, really enjoyed it.  These were my splits:  

9:15, 8:52, 9:03, 8:57, 9:09, 8:53, 9:05, 9:21, 9:08, 9:06, 9:04, 9:19, 9:18, 9:16, 9:34, 8:52, 10:09, 10:02, 10:07, 10:27, 11:46, 10:19, 10:36, 11:32, 11:18, 12:07, 11:07

ran 3 minutes 8:45 pace

ran 1 minute 8:22 pace

1 minute recover

6 sets

took an easy pace and did 13.6 miles.  nice run.

good speed workout

3 minutes (8:45)

1 minute recovery

3 minutes (8:22)

1 minute recovery

did 15 sets of (3 m + 1 m rc)

easy day

.50 warm up

22 minutes 9:16 pace 2.37 miles

10 minutes 8:57 pace 1.12 miles

.54 cool down

1 mile w/u: 11.24

1 mile: 9:31

1 mile 9:30

1 mile 9:16

.50 mile: c/d

FUN workout!  2 minutes pace 9:13, 2 minutes 8:45, 2 minutes recover.  That was the target anyway.

w/u: .50 (11:11)

2 min: 9:02 pace (.22)

2 min: 8:37 pace (.23)

2 min 12:38 (.16)

2m 8:59 (.22)

2m 8:13 (.24)

2m 13:01 (.15)

2m 9:13 (.22)

2m 8:26 (.24)

2m 12:31 (.16)

2m 9:25 (.21)

2m 8:29 (.24)

2m 14:24 (.14)

2m 9:04 (.22)

2m 8:23 (.24)

2m 18:52 (.11)

2m 9:14 (.22)

2m 8:03 (.25)

2m 18:23 (.11)

10:56, 10:21, 10:55, 9:39, 10:16, 9:30, 9:46, 9:36

+ 2 miles easy jogging with a group of young kids!  What a blast!

easy 2 1/2 hour run.  Ran 10 minutes target 9:30 (closer to 10:00 to 10:15) with a 2 minute walk break.

 11:28, 10:36, 11:02, 11:12, 11:15, 11:17, 11:03, 11:02, 11:24, 11:44, 11:23, 11:02, 11:14, 10:04

w/u 1 mile

4min 8:39, 8:50, 8:40, 8:42,

4min 9:13, 9:12, 8:56, 8:56,

am:  9:43, 9:06, 9:22, 9:19 (.73)

pm:  3.1 miles

Did a 5K race today.  Time was 24:13

7:38, 7:51, 7:59. 7:44 (.1)

I ran against myself.  I probably started out a bit too hard.  But it was still good.

ran for 100 minutes easy effort

Today was a hard workout. I w/u half a mile then ran hard for 60 minutes.  During the 60 minutes I ran 4 minutes at a 9:13 pace and then 4 minutes at 8:22.  That was the goal anyway.  Here were the results:

Target 9:13 - 9:04, 9:06, 9:09, 9:21, 9:27, 9:40,

Target 8:22 - 8:12, 8:20, 8:50, 8:36, 8:34, 8:32, 8:58,

I was very tired today from yesterday's workout so took it really easy

morning run went well.  took it easy.

10:49, 9:56, 10:01, 10:01, 10:01, 9:40, 9:46, 9:40

in the afternoon I just planned on walking a few miles with friends, but it turned into a 7.81 mile walk!  it was great conversation!

nice easy run:  12:48, 11:36, 10:41, 10:35, 11:02, 10:34, 11:02, 10:57, 10:56, 11:25, 11:26, 11:02, 10:51, 11:11, 9:55

 Ran 10 minutes and walked 2 minutes the entire run

did a ladder workout today 1min+30sec r/c+2min+1m r/c+3m+1m30s r/c+4m+2m r/c+5m+2m30s r/c+6m+3m r/c then back down.  First part worked toward an 8:45 pace and on the way back down worked toward an 8:22 pace.

7:46, (10:04), 8:30, (11:01), 8:42, (10:43), 8:38, (10:42), 8:30, (11:17), 8:35, (10:48), 8:25, (11:51), 8:22, (11:13), 8:10, (11:09), 8:19, (10:53)

Just walked with friends this afternoon.  Nice.....

took it easy today. Feeling o the verge of being sick.  Morning splits:  11:22, 10:01, 9:34, 9:34  (distance 4.01)

evening walked 2.48 miles with friends

still not feeling up to par.  Walked in the evening with friends

Only went 10 miles today.  Again took it easy.  I was pretty tired after the 10 miles.  11:00, 11:57, 12:02, 12:03, 11:36, 14:32, 12:49, 13:40, 12:41, 18:34

Took it easy today as tomorrow will be a hard workout.

9:53, 10:06, 9:24, 9:34

hard workout today.  Target:  30 min 9:29, 30 min 8:45, 30 min 8:22

10:23, 9:41, 9:27, 8:52, 8:50, 8:55, 9:01, 9:10

walked 3 miles in the afternoon

Had a nice and easy 70 min workout.  a/p was 9:41

easy pace long run. 

Last run in Holland before we head to AZ tomorrow.  Nice day for a run. 

Wanted to go closer to 20, but I felt a bit of a pull in my right

hamstring, so I didn't want to push a potential injury.

STill very tired and a bit jetlagged from the flight on Friday.  But, still wanted to get out and run a bit.  Did 6 miles: 10:17, 9:59, 9:39, 9:45, 9:56, 10:09

Then walked  4 miles with my brother!  Most excellent company!

Well this mornings easy run turned it a bit of a hard run for me.  I'm in Tucson now and wanted to get in about a 2 hour run.  The loop I took was very, very hilly and I wasn't planning that!  I'm still jet lagged so it was just a bit tired.  Count down for the San Francisco marathon is quickly approaching.  Got to get myself rested but still getting in some good workouts.  I also didn't drink enough.  I lost about 5 pounds on the run.  Not good.

12:22, 13:01, 11:36, 12:10, 11:04, 12:53, 12:54, 12:15, 17:23, 20:12

12:40, 11:23, 10:26, 9:46

didn't take any walk breaks.  gal from the embassy is a runner/coach so need to get used to no walk breaks.  good run.  bit sore day after

12:03, 11:08, 11:01, 11:11, 10:59, 11:04, 10:37, 10:56, 11:03, 11:00

this fall been focusing on trying to drop some fat weight.  have dropped 5 pounds since the 1st of sept.  I would like to be at 122 morning weight

Had a blast today because I ran with SOMEONE!  It was great.  New family arrived with the embassy and she's a runner/coach.  It was nice to be pushed!

10:25, 9:56, 10:20, 9:59, 10:57, 12:03,  11:44, 13:09, 11:10, 9:05

Decent run this morning.  Did some sprints at the end.  Want to start doing more speed work.  We shall see...

very low key morning.  walked, ran and prayed with a very dear friend.  life is good!

Nice, easy relaxing run.  I'm thinking and planning for my marathon in San Francisco 2012 and my goal is to break the 4 hour barrier.  I've typically run the Jeff Galloway method but I'm toying with trying to do this without walk breaks.  I tried to do the SFM this past summer without walk breaks and I died.  It was also the first time I had run 2 marathons within 3 months of each other, so don't know if that was a factor.  Decisions, decisions, decision...try something new? Or, go with walk breaks.  Fastest marathon with walk breaks was 4:05.36 (SFM 2010).

 Today's splits:  11:12, 10:29, 10:44, 10:15, 10:26, 10:53, 10:24, 9:51, 11:20, 9:41

No walk breaks.  Tropical weather: humidity 80% temp 83

10:35, 10:03, 10:14, 11:51

Did some half mile repeats.  Have a 2K race coming up so thought I would put in a bit of speed.

w/u 1mi 12:44

Half miles:  4:06 (8:14),4:07 (8:15), 4:12 (8:26)

quarter mile rests: 5:18, 4:12, 5:13

c/d 1/2 mile

Nice fun run with a friend!

10:13, 10:03, 9:57, 9:53, 9:57, 9:50, 10:14

avg: 10:02

temp 86

humidity off the scale!