easy run

My ankle/calf was a little sore yesterday, so I cut my long run short.  I wasn't sure if I would run today, but I thought I would give it a try.  I wanted to do a BBG workout, which meant I should do a warm up before.  I decided to run half a mile, then if I didn't feel great I could turn around, and would have run one mile.  My ankle felt good, so I decided to keep to my training plan of a three mile run.

Split	Time	Distance	Avg Pace
Summary	28:16.6	3.00	9:25
1	9:34.5	1.00	9:35
2	9:25.7	1.00	9:25
3	9:14.5	1.00	9:15
4	:01.9	0.00	6:47

Pretty happy with my easy splits.

My legs workout also felt really good.  I'm into week 3 of the guide, and am excited to keep going.

Tomorrow, let's see if I can wake up early to run!

so many surfs

I woke up yesterday morning not really wanting to do my long run.  But I got up, put my clothes on, ate a few energy chews, filled my water bottle.   Then I grabbed my Garmin.  It had a blank screen. What?!?!  I tried to reset it.  Nothing.  It had been plugged into the computer all night, and somehow didn't charge but drained the battery.  I plugged it into the wall, and it started to charge.

Well.  I could go for a run with just my phone and the Nike+ app.  But then I won't get splits for my run.  And I kind of really need the splits, not for while I am running, but for after the run.  You know, to analyze   (Well, that's what I told myself, we all know that it's a lie.)

So.. I did what any normal person would do.  I went straight back into bed.  My husband didn't believe me that I actually got up and was ready to walk out the door, until he saw that I was fully clothed in my running gear under the covers!

So, instead of getting to run nice and early with cool 60 degree weather, I ended up running mid-afternoon in 80 degree weather.  I didn't want to go later in the afternoon, because there was a possibility of an evening surf.  And I thought it is probably good training to run in warmer weather, as I may need to come race day - you never know what Mother Nature will throw at you.

This run was 90 minutes nice and easy.  I tried to pick up the last half a mile back home.  I am happy with my splits:

Split	Time	Distance	Avg Pace
Summary	1:30:00.5	9.52	9:27
1	9:32.0	1.00	9:32
2	9:16.5	1.00	9:17
3	9:23.4	1.00	9:23
4	9:24.7	1.00	9:25
5	9:29.4	1.00	9:29
6	9:31.7	1.00	9:32
7	9:38.0	1.00	9:38
8	9:38.1	1.00	9:38
9	9:28.9	1.00	9:29
10	4:37.7	0.52	8:51

The best part about yesterday was getting in two surfs in one day.  That has not happened for a very long time.  It was amazing.  The water was fantastic.  The evening surf was a little sore!  My legs were dead from the long run, and my arms were so tired from surfing in the morning.  I woke up during the night last night, and was so sore! Such a good sore.

To
day I made myself get up and do three easy miles.  This was tough.  My legs felt so tired.  But I managed.  I was soaking in sweat after my run from the humidity in the morning.

Split	Time	Distance	Avg Pace
Summary	28:29.2	3.00	9:29
1	9:28.4	1.00	9:28
2	9:31.1	1.00	9:31
3	9:28.0	1.00	9:28
4	:01.6	0.00	5:57

Not from anytime recent, but at least I am surfing in bikinis!

Then my husband and I checked the surf.  I was devastated when I saw the water.  Fun, small, clean surf on a beautifully sunny day.  That meant I had to surf!  I was so tired!  I went out thinking I will use it as a sunbathing session, if I manage to have the strength to paddle into a couple of waves it will be a bonus.  I actually ended up getting quite a few - so definitely worth the effort!  Surfing definitely isn't an 'exercise' for me.  It is a great workout, don't get me wrong, but it is just so much fun.

I finished off my exercise for the evening with Kayla Itsines' BBG.  I am re-starting.  I am excited - I want to look my best before my birthday in May - that's my motivation!

easy-ish runs

This morning I went for an easy run.  On my training plan I was meant to do a pace run, which if I had a mile warm up and cool down it is 5 miles.  However, last week I did my pace run, and then did a 3/1 long run.  So, to keep things even I ran this run a little easier.

I am always amazed by how beautiful it is in Hawaii.  I love running here.  I decided to head to Haleiwa Ali'i Beach Park to check the surf, it's almost 2 miles away.

So, I did want to go a little faster though, because I am just going to go easy tomorrow for my long run.  I decided to add in my middle two miles at a faster pace.  I also did a few surges at the end of the run.

I am feeling good!

Split	Time	Distance	Avg Pace
Summary	35:47.0	4.00	8:57
1	9:23.2	1.00	9:23
2	8:44.7	1.00	8:44
3	8:39.6	1.00	8:40
4	8:59.6	1.00	9:00

race pace and long run

My last few runs:

Pace Run
Saturday my training schedule called for 3 miles, I mis-read it and thought they were meant to be at race pace.  I warmed up for a mile, then tried to run at race pace for three miles, then cooled down for a mile.  My race pace ended up being faster than I wanted, with the last mile at 7:51 - oops!  It felt good though, the wind was at my back for the last half of the three miles, which made it a little easier.

Split	Time	Distance	Avg Pace
Summary	43:20.0	5.00	8:40
1	9:22.0	1.00	9:22
2	8:36.8	1.00	8:37
3	8:23.1	1.00	8:23
4	7:51.0	1.00	7:51
5	9:07.1	1.00	9:07

Long Run

Running along Rainbow Bridge

My long run was to be and hour and a half long: three quarters at a nice and easy pace, and then to pick it up for the last quarter.  I have always wanted to do this, but by the time I get to where I want to pick up the pace I feel tired and keep going at the easy pace.  Sunday was different.

I went in with a different mindset.  I said to myself right before I was to pick up the pace that I was using different muscles.  That I ran hard yesterday, and I didn't need to run that hard today, just to pick it up a little.  I want to run my next half marathon at around 8:45min/mile (fingers crossed!) so anywhere around that pace would be great.  I surprised myself.  I picked it up nicely. 8:40, 8:25 and then 8:23 for the last 0.6mile.

Split	Time	Distance	Avg Pace
Summary	1:30:02.6	9.63	9:21
1	9:51.2	1.00	9:51
2	9:35.3	1.00	9:35
3	9:33.2	1.00	9:33
4	9:34.1	1.00	9:34
5	9:46.4	1.00	9:46
6	9:38.4	1.00	9:38
7	9:41.9	1.00	9:41
8	8:40.4	1.00	8:40
9	8:25.1	1.00	8:25
10	5:16.7	0.63	8:23

Easy Run

Today I went out to Runner's Hi and bought new shoes!  Two pairs of Kinvara 5's!  I was almost going to buy a different type of shoe, but the last time I bought a different type I really regretted it.  They were just not very good.  I thought this time I would stick with what I know.  Next time I will research shoes a little and try something new.  These shoes made me run my easy run too fast!  my three miles today were too fast!  

Split	Time	Distance	Avg Pace
Summary	26:52.5	3.00	8:57
1	8:56.0	1.00	8:56
2	8:58.9	1.00	8:58
3	8:55.2	1.00	8:55
4	:02.5	0.00	9:21

I also have the laziest dog ever.  Eating his dinner from bed!  Love this pup!