Barb T.

pace 9:46

Nice run this morning.  Found a running partner so that is nice!  So boring to always run alone.  Pace was 9:52.  Will be starting my 'official' training for the San Francisco Marathon on the 28th.  Goal: sub 4 hour marathon.  We shall see...

avg pace: 9:51

10:53, 9:33, 9:37, 9:36, 9:17

achilles was bothering me a bit today so took it easy

Brought out some new shoes today.  Hopefully it just might help my achilles tendon...

12:50, 10:04, 9:37, 9:16

went nice and easy.  goal was to have a 10:40 pace

14:14 (walk and run w/u), 10:44, 10:35, 10:51, 10:29, 10:29, 10:28

no walk breaks

achilles didn't bother me too much

was careful today with my achilles.  since I run on an uneven, trail, surface, I was very conscious about my foot placement.  want to this to be healed!

11:32, 10:31, 10:56, 10:47, walked the last mile...fun to be sociable!

Ran this afternoon.  Achilles didn't bother me at all!  Went 3 miles at about a 10:00 pace then walked a mile.

Nice easy run this morning.  Ran 3 then walked 2 with a friend!  It was most excellent!

10:35, 10:27, 10:37

afternoon:  10:38, 10:10, 10:15, walked...

Nice and easy morning run

10:22, 10:49, 10:09, 10:46

walked today.  planning a 10 mile run tomorrow 10:40 pace

goal was to run 10 miles no walk breaks and it went really well!  It was a bit warm and the air quality wasn't so good with the harmatans coming down from the Sahara desert, but I wore a mask and that helped.

12:01, 11:35, 11:12, 11:07, 11:08, 10:40, 10:27, 10:21, 10:38, 10:30

a/p was 10:57  I was shooting for a 10:40

very tiring day.  ran in the afternoon as I was the morning with 1st graders!  They wore me out!

10:45, 10:32, 10:21  a/p 10:32

and the training for the SFM has begun!  For mileage 6m and under my target pace is 10:20.  Up to 10m target is 10:40.

11:12, 11:23, 10:19, 9:51, 9:50, 10:24

very tired today:  10:12, 10:10, 9:59

If I hadn't run with someone my mile times would have been MUCH slower!

10:50, 10:10, 10:21, 9:57, 9:56, 10:11

walked...planning on running 10 tomorrow

great run today!  Ran with my friend Ewa.  She's training me.  I'm so excited.  This weeks schedule was M-3, T-6, W-3, Th-6, Sa-10.

Today was 10.  Pace 10:35

10:48, 10:24, 10:12, 14:05 (potty break :-), 10:26, 10:28, 10:21, 10:09, 10:06, 9:29, 8:37

Not feeling so good today. Stomach and cold issues.  ugh.

10:47, 10:05, 10:09

 Target a/p was 10:04  a/p was 10:21

Great run this morning.  Amazing how running with someone makes it go by so much faster!  Our pace was faster than planned, but it felt really good.  Target was a 10:26 pace

a/p 10:00

10:18, 10:03, 10:01, 10:09, 10:00, 10:09, 10:11, 10:10, 9:55, 8:59

Tired today.  Ran 3 miles really easy and then walked for a mile.

10:43, 10:50, 10:41

was tired today.  my a/p was 11:05.  Harmattan's are bad right now.  Have to run with a mask and it's been quite warm running in the afternoons.

10:21, 10:10, 10:09, 10:29, 10:04, 9:42, 9:30

walked 2 miles

Awesome run.  Was more tired this week than last week, but I ran well and ended very well.

10:10, 9:53, 9:59, 10:07, 9:51, 9:46, 9:55, 10:03, 10:03, 9:41, 9:53, 9:02

 a/p 9:52

good run today with a friend.  10:30, 10:37, 9:42

a/p 10:28

11:21, 11:05, 10:30, 10:09, 9:58, 10:31, 9:40

Very tired today.  walked my first mile and a half then ran the rest.

18:29, 15:22, 10:31, 10:54, 10:49, 10:50, 10:13

easy walk today

AWESOME, AWESOME run today.  Wasn't sure how I was going to do.  Mentally I was tired and not sure if I could be up for a good run today.  But, it's amazing what having a running partner can do for you!  I was pushed; had fun; and had negative splits!

10:03, 9:33, 9:52, 9:52, 9:45, 9:53, 9:30, 9:32, 9:21, 9:19, 9:15, 8:21

a/p 9:31

Feel'in good!!!!

Felt pretty good this morning in that my legs weren't sore or stiff from the weekend run.  I really did feel good this past weekend on my run and I've been doing some thinking.  Bottom line is I really don't know what my body is capable of doing.  When I ran my a/p of 9:30 this past weekend I felt really good and I didn't give 100%.  I still had a lot left.  I was tired but not spent.  The question is was it 70%? 80%? 90%?  I would like to lean toward the 70%, but I just don't know.  I know I should try to do a 5K, but it's just not available to do here in this environment.  We shall see.  Here's today's splits:

11:48, 11:39, 10:50, 11:39 ...  I'm such a bum when I don't have someone to run with!  I'm a social runner!

Nice run...just by myself :-(

 12:07, 11:28, 11:15, 10:47, 10:32, 10:45, 11:06, 10:50

Must be the Harmatan's that tire me out so much.  I haven't been running with a mask but maybe I need to!  I'll try it tomorrow maybe.  Slow run.  Played tennis in the pm and twisted my ankle a little bit.  We'll see how it feels with my slated 7 miles for tomorrow.

Well, my ankle was sore today, but not THAT sore.  So I did my slated 7 miles for the day.  I went easy and enjoyed listening to a talk show on my IPOD. Good to keep up with what's going on in the world!  Here are my splits:

12:07, 11:32, 11:23, 11:37, 11:42, 12:29, 11:02

very tiring run for me today.  Did have a partner except for the last 3 miles.  It was hot and humid and generally just miserable!  Was so, so wiped afterwards as well.  The temp was between 85 and 90 and the humidity was probably around 70%.

12:10, 11:10, 10:52, 11:15, 11:25, 10:52, 11:18, 10:53, 10:43, 10:01, 9:29, 9:34, 10:06

So can you tell when I had someone to run with?

Another nice run for a Saturday.  My running partner was back in town so that helped so much!  Amazing how a running buddy can help pass the time while running.  I ALWAYS have a faster time when I run with someone.

 10:15, 9:58, 9:59, 9:51, 9:57, 10:06, 9:58, 9:59, 9:39, 9:47, 10:01, 9:41, 10:09, 10:01

a/p 9:57

Easy day.  I was still pretty tired from the weekend run...

11:39, 11:04, 10:44, 10:52

Good run today.  Felt much better today.  Might have run my last mile too hard, but someone pushed me!

10:24, 9:49, 10:39, 10:19, 10:15, 9:57, 9:34, 8:53

Was a tired bum today.  Ran the first 3 and walked the last 1.  Can say one thing for certain...I'm sleeping really good these days!

I did not want to run this afternoon.  I was so exhausted and it was hot and humid outside and I needed to start my run at 4:30pm when it's still warm.  But, because I know my training partner is running...I did run.  The first 4 progressively got better and the last 4 I had a running buddy that gave me some good negative splits.

11:12, 10:59, 10:49, 10:54, 9:46, 9:51, 9:59, 9:32

Wonderful, relaxing, sociable WALK!!!!

Good run today.  Felt good through out the run.  My left calf started pulling a bit at about mile 13, but at mile 14 we picked up the pace and I finished well.

10:30, 10:33, 10:30, 10:22, 10:25, 10:29, 10:10, 10:16, 9:51, 9:56, 10:10, 10:03, 10:10, 10:02, 9:20

Ran in the evening as tomorrow was not possible.  Good run, but started out very, very tired.  After mentally adjusting to the long run, things settled down.  But, going the full 16 was a mental challenge.  I've just been really tired lately.

10:21, 10:17, 10:11, 10:06, 10:11, 10:16, 10:17, 10:28, 11:17, 10:14, 10:27, 10:21, 10:30, 10:34, 10:13, 9:07

a/p 10:38

Started running at 4:30pm and it was warm!  Around 90 and the humidity is hiking up with rainy season approaching.  a/p was 10:50

11:41, 11:24, 11:00, 10:36, 10:43, 10:47, 10:37, 10:26, 10:16

Nice run.  Ran with a group of 4 ladies!  That was a treat!  a/p was 10:11

11:18, 10:37, 10:42, 9:13, 10:14, 10:14, 10:27, 10:25, 10:12, 10:32, 10:31, 10:16, 10:16, 9:53, 9:14, 8:46

ran 3 and walked 2.  i was a bum

11:51, 11:40, 11:09, 11:24, 10:53, 10:19, 10:11, 10:18, 10:20, 10:06

a/p 10:04  AWESOME run.

 12:11, 11:05, 10:22, 10:13, 10:15, 9:57, 9:58, 9:56, 9:56, 9:58, 9:57, 9:48, 9:33, 9:25, 9:33, 9:40, 9:19

Well hello there from TUCSON ARIZONA!!!!!  Arrived Wed night and didn't have enough energy to attempt to run until this morning and boy howdy was it wonderful to run here!  I felt so good!  a/p was 9:04

10:08, 9:23, 8:58, 8:40, 8:34, 8:37 (hill!)

easier run today.  ap 9:39

most excellent run.  Started about 1.3 miles from the 'Canyon' and then we got going.  It was about 3.6 miles of hills.  Great work out. 

Nice run.  Was all by myself but it went well.  Had some hills in there but it was just nice to not be confined and out and about!  Tomorrow we're back on the plane for Conakry.  Oh well.  

a/p 9:56,

10:50, 10:31, 10:09, 10:21, 9:57, 10:12, 10:33, 9:49, 9:35, 9:40, 9:55, 9:51, 10:04, 9:50, 9:27, 9:35, 9:19, 9:13

am  4.03

pm  4.45

Well, I had to get a half size bigger shoe.  My toes were falling off...moved from a 9.5 to a 10.0.  Toes were much better today!

this was an almost 5K race.  Lots of hills and pot holes and uneven ground.  I pulled my left quad on Thursday, so I didn't give it everything I had.  a/p was not big deal...actually deplorable  8:25

Decent run.  a/p 9:38

9:36, 9:35, 9:49, 9:33, 9:38

Well, I put 10 'easy' miles but they weren't so easy!  Warmed up 2 miles then for the next 5 miles did 1 minute hard followed by 4 minutes easy jog.  Warmed down with a 3 mile jog.  Last half mile was a walking cool down.  I was drenched from sweat!  Had a great partner to run with.

w/u 10:30, 9:59, 9:28, 9:24, 9:31, 9:42, 9:52, 13:11, 11:09, 14:00

Well, today actually turned out to be a decent run.  I was very skeptical.  This past week has been a very, very tiring week for me.  I thought I was just tired because of the busyness of life.  Then I thought maybe I was getting sick as every afternoon I felt feverish and my stomach has been bothering me a bit.  Well, I just wasn't sure I was going to be able to go the full 20 today, but it worked out and I realized WHY I had been feeling so tired during the week...I got a Yellow Fever vaccination last week Sunday and the symptoms last for 5-7 days.  So, that's why I felt so awful!  Glad that's over.  a/p was 10:33

10:08, 10:18, 10:04, 11:09, 9:39

Very hot and humid these days.  I'm having to run in the late afternoons so when we start it's literally like an oven, but the time we finish there's a bit of a wind that helps to cool us off.

Hard but great work out today.  Warmed up 3 miles, then did 5 miles of fartlek, 1 minute hard and 4 minutes easy.  Then cooled down for 2 miles.  It was tough.

11:03, 10:43, 10:55, 9:37, 9:38, 9:45, 9:46, 10:25, 11:57, 11:01

Had a nice easy run today.  Ran 2 miles, then there's a kids running club that we've started that meets on Monday's and Wednesday's.  Today we ran 2 miles with them and because it was so warm out we ran as a team and took a 1 minute walk break every 4 minutes.  Kids really enjoyed it.  Then we ran another mile to get our 5 miles in.

10:04, 9:56, 12:53, 12:55, 9:43

Nice run this morning.  a/p was 10:16

10:58, 10:28, 10:01, 10:08, 9:54, 10:21, 10:08, 10:20, 10:44, 9:40

Nice run today.  a/p was 10:24 (last week was 10:33).  Felt strong at the finish.

10:58, 10:59, 10:46, 10:34, 10:40, 10:29, 10:35, 10:30, 10:33, 10:09, 10:36, 10:35, 10:20, 10:07, 10:41, 10:17, 10:07, 9:56, 9:59, 9:30

Had a nice workout today.  Warmed up 2 miles, then did 1x100 HARD then 1x100 walk and did this 4 times.  Then did 1x200 HARD followed by jog 200 and did this 4 times.  The did 2 miles at marathon pace (target 8:55) and first mile was 8:56 and second was 8:50 then warmed down for about a miles.

Today was a 10 mile day but decided to only walk a bit as you can see.  I ended up having to run my long run on Friday so Thursday was an easy day.

Boy howdy it was a warm one today.  I had to get my miles in before dark and the earliest I could start was 3:30.  Got going at about 3:45 and it was WARM.  about 90 with 100% humidity.  So, my miles were on the slow side.  My target was 20 miles, but only made it 18 before it got too dark.

Fun workout

w/u 1 mile

 8 x 100 (1 hard 1 walk)

8 x 200 (1 hard 1 job)

3 miles marathon pace (did 8:53)

1 mile c/d

Nice run today.  10 miles.  a/p 9:43

10:04, 10:01, 10:25, 9:48, 9:39, 9:41, 9:14, 9:40, 9:56, 8:48

was a bit tired today.  took it easy.  tomorrow hopefully will be a track workout

10:46, 9:56, 9:39, 10:12, 9:42

good work out today.  I'm feeling stronger on the track.  Don't know if it's the climate change or just the training process...  w/u 1 mile, 8x100, 1 fast, 1 walk....8x200, 1 fast, 1 slow jog.  3 mile repeats with standing rest in between.  1 mile c/d

mile times:  8:48, 8:39, 8:32

 m/p is 8:55 but I just felt good today!

Ran Sabino Canyon and it was GLORIOUS!!!  Parked 1.5 miles from the canyon then ran up and ran down!  I felt good and strong.10:35, 10:25, 10:12, 10:35, 11:07, 10:33, 9:08, 9:05, 9:14, 9:31

a/p 9:58

Was a bit tired today...2.5 miles down hill...5 miles flat, 2.5 miles uphill

10:17, 10:02, 9:41, 9:46, 9:27, 10:06, 10:04, 9:57, 10:39, 9:51

Nice run this morning.  Longest run since arriving stateside.  Saw 3 coyotes, 2 at 5:15am and 1 at 7:30am.  Can't believe there was a coyote out at 7:30 as there are many bikes and runners out on the river trail.  Brave guy.

 a/p 10:16

11:35, 10:54, 10:49, 11:09, 10:38, 11:03, 10:41, 10:13, 11:03, 10:34

10:00, 10:00, 9:45, 9:42, 9:47, 9:21, 9:47, 9:30, 9:42, 9:05

much faster 2nd half.  I'm impressed as it was much warmer the 2nd half.

Very tired this morning.  Was a busy weekend.  My a/p this morn was 10:19...my a/p on Sat for the 20 miles was 10:16!!!!  Geez.  Rest....

Wanted to get a 10 mile run in today and to do 4 miles at marathon pace in the middle.  Wasn't sure what I was going to be able to do as I was pretty tired today.  The results:

10:44, 10:00, 10:32

8:59, 8:51, 8:45, 8:55

10:22, 11:12, 9:45

Mile 8 and 9 were a bit of a surprise..HILLS...went a bit off my regular route in order to get in my 10 miles..figure I gave myself some tough hills.  Good for the SF marathon next month!

Started my run at 4:30am.  It was a slow run but good.  Excitement of the morning was sharing the road with a rattlesnake!  Needless to say I gave him the right of way.

oooo boy howdy...long run and a very warm run.  Made it though.  Had to really take it easy as it warmed up.  When I finished it was 93 which doesn't sound too hot for Tucson, but it was too hot for me!  a/p was slow:  10.59.  

today I was still quite tired from Saturday's 22.5 run.  My a/p was slow: 10:34

Good work out.  Lets feel a bit heavy still, but my 4 one mile repeats went well. 

4x100 hard + 4x100 walk

4x200 hard + 4x200 job

4 x 1 mile repeats standing rest in between

pace target 8:55

mile times:  8:51, 8:43, 8:46, 8:39

Nice run. a/p 10:09

11:25, 10:37, 10:22, 9:35, 9:55, 10:09, 11:03, 9:59, 9:36, 9:06

Nice and very easy run with my 2 girls!

Much better run this weekend.  Cooler which made a big difference.  a/p 10:24

11:02, 10:32, 10:31, 10:56, 10:26, 10:19, 10:16, 10:07, 10:36, 10:41, 10:35, 10:24, 10:19, 10:10, 10:30, 10:16, 11:10, 9:38, 9:58, 9:42

Had a nice an easy run with my daughter Jennifer.  Really special.

Track workout.

3x100 -  8:55, 8:31, 8:21 (.24)

3x200 - 8:39, 8:10, 8:46, 8:42 (.48)

4 miles marathon pace (target 8:55) 8:49, 8:50, 8:48, 8:46

cool down

11:00, 10:25, 10:12, 9:18, 9:45, 9:50, 10:00, 9:14, 9:38, 9:35

a/p 9:54

In Flagstaff, AZ!!!  Nice and cool and 7000 feet!  Not used to the altitude but it sure is nice to feel cool.  Nice run this morning.

11:33, 11:42, 12:13, 10:57, 10:45

Ran Lake Mary Road in Flagstaff.  Awesome run.  Ran with a guy who run with the Flagstaff track club and boy was I pushed!  Don't know if it was pushing too hard before my marathon race in 2 weeks, but I just felt good and pushed a bit on this relatively flat run but at 7000 feet.  Was scheduled for 16 miles, but I settled for 14 as I was pushing a bit and I'm not used to running at 7000 feet.

9:47, 9:26, 9:26, 9:16, 9:28, 10:03, 9:32, 9:40, 9:29, 9:09, 9:19, 9:03, 9:15, 8:56

a/p 9:25

4x100

4x200

m/p miles: 9:01, 8:49, 8:54, 8:52

very easy run with my 12 year old daughter.  She did great!

nice and easy run with my daughter....I rode a bike along side her!

last long run before the marathon next week Sunday

11:06, 10:07, 10:11, 9:56, 10:21, 9:53, 10:06, 9:35

Left Tucson on Saturday, stayed the night in Parker, Arizona then another night in Henderson, NV, then arrived in San Ramon, CA which is just east of San Francisco.  Today was my first nice a very cool run in CA!  Going to take it easy this week and carbo load and drink lots!

2 miles at marathon pace: 8:42, 8:29

 guess the cooler weather made me run faster!

Had a nice walk with my brother and sister-in-law

did a nice and easy job with my daughter this morning.  I'll be doing the full marathon on Sunday and she'll be doing her first ever half marathon!

Well, my goal was to break the 4 hour barrier and as you can see I didn't do it.  BUT, I'm not disappointed.  First, it was a PR for me and second, I ran a good race.  I had a plan and I stuck to it.  The last 2 miles played a toll on me and about 500 yards from the finish line I was brushed from behind by a passing runner and I lost my balance and fell.  My legs were so toasty that I tried 4 times to get up and couldn't do it!  I was so close to the end that the barriers were up so no one came to my rescue until 3 guys runners stopped and pulled me up.  I finished after that.  Of course my Garmin had me going the distance of 26.5 miles.  I even did my best to take the shortest cuts along the route.  Half Marathon time was:  1:56:55 (my goal was a 1:56!)

For the curious, here are my splits:

8:55, 8:35, 9:00, 8:39, 8:47, 9:50 (HILL!!!), 8:41, 9:00, 8:48, 8:49, 7:59, 9:08, 9:00, 8:14, 9:05, 9:18, 9:31, 8:52, 9:07, 9:17, 8:31, 9:03, 9:34, 9:50, 9:46, 10:37, (.5 miles 13:15 including fall :-(

So, I have yet to break the 4 hour barrier...NEXT YEAR!!!!

Well, this was my first time out after the marathon.  About time!  My toes were so bad that I needed a break.  While in CA I went to a running shop there and they had one of those machines you stand on and they try to fit you with the best shoe for your foot.  Well, they moved me from the Brooks Adrenaline to the Brooks Defyance and I went from a size 10 to a 10.5.  I've gone from a 9.5 last Spring to a 10.5!  I guess my feet are getting bigger as I grow older.  Well, my toes are much, much better!

majorly bonked on this run.  Too humid and hot!

First run back in Guinea!  Ran 4 miles...quite slow as I'm recovering from being on the verge of sick with an upper respiratory infection.  After the run of 4 I walked for almost 2 miles.  It was nice to be back 'home'.  Rain, rain and more rain!  On the sort of cool side, though massively humid.  You sweat and sweat and then sweat some more!

10:43, 10:11, 10:20, 10:18, 10:14, 10:56, 9:57, 9:36

 Nice run.  Very humid.  Slowly getting back into the swing of things.

Went to run at 7:15am but it was raining and raining and raining.  So, went back home and did some work than came back at 10:30 and ran 10 miles!  Was a nice and easy run in the sorta cool temperature though exremely humid

10:43, 10:07, 10:23, 10:17, 10:32, 10:21, 10:18, 9:41, 10:18, 9:54