5k runs for my reference

Whenever I run a 3 miler, I've been adding in the last tenth, to kind of base how I'm progressing. Posting here so its easier for me to see.

7/24/12- 47:31
7/26/12- 45:36
7/31/12- 42:31
8/4/12- 46:48 (treadmill run, notoriously slower than usual)
8/14/12- 39:07
8/18/12- 38:41

So generally, getting faster except that dastardly treadmill run. I've not been pushing myself like I would in a race, so maybe when I actually race a 5k again I'll be able to PR? I'd need to do faster than 33:51. I think its possible, so we'll see.

A few of these have been on a track and I'd do a jog the first 400m, pick up the pace for the next 800, and really speed it up the last 400. Rinse and repeat for the 3 miles, then the last tenth, really bust my butt. The run on 8/14, I got down to a 9:05 pace for the last tenth. Not too shabby, eh?

I'm running a 5k on Saturday, but it will be after running 10-11 miles, so not expecting anything spectacular.

But those times above, the fact that they are improving...gives me hope.

slow running or running slower

I've struggled since I hurt my shins/calf with the fact that my running is much slower than I desire. It is really starting to frustrate me. Looking back at my data from last August, it seems I'm in the exact place I was a year ago. I know that's not true because at this time last year, I'd never run further than 3 miles...ever. Now? I regularly run 4+ miles, even rocked out a 10 miler this past weekend. Maybe I should be be more focused on the miles I'm getting in, instead of on the amount of time it takes for me to finish them. Maybe the slowness is due in part to me missing almost a whole month of summer heat acclimation?

Enough of that. I'm right on track for my half marathon training and will be until the end of this month. I've spent most of my long runs on my own (except for two done with Retta and LaTanya...who rock!). I had picked this one location to run two of them. Mainly because it had a 2.3 mile loop and I figured it would be easy to refuel. It sucked. I need to find a better place to long run when I'm on my own.

The best long run was definitely this past weekend with Retta and LaTanya. It was the longest run ever for both of them. It was my 3rd longest run ever (my first 10 miler was in March and the half marathon). LaTanya was really only planning 6, but at the turn where she was going to have to go, decided to stick with us for the 7.5 mile loop at RTB. We got back to the parking lot to refuel and head out for a few more miles and she tagged along. They both rocked that run. We walked a lot of it, but that's okay! Looking at my data (cause I'm a geek), when we did run, we were running between 12:30-14 minute paces.

The best shorter run was this past week. I've been running on a track at my daughter's school with some other people on Tuesday mornings. They do more speed work, I'm just there to get my miles in mostly. I started out just jogging along, figured I'd do that then pick up the pace a little for the last quarter mile, not so much that I was struggling...but enough that I'd feel it. Did that and finished 3.1 miles three minutes faster than the last time I ran the distance a few weeks before. I busted my butt the last tenth and ran that at a 9:05 pace.

So maybe my speed (ha!) is still there?

Sweat Your Thorns Off 5k Virtual Run Report

So, there is a post I really need to write, but just haven't gotten around to it. In the meantime, I participated in The Boring Runner's Sweat Your Thorns Off Virtual 5k. I had 3 miles on my schedule for Saturday anyway, so decided to tack on that extra tenth. I was supposed to run on Friday as well, but took it off after I got the blister from hell from Wednesdays run. On the recommendation from some running friends I purchased New Skin and the Blister bandaids. They were gifts from the gods.
Blister immediately after Wednesday run. (toe had blistered 1.5 weeks before, skin finally broke, had to trim it, got a new blister on raw skin)

toe all bandaged up and ready to run

got out one of my favorite running shirts. it was my first "real" running shirt. prior to this, I'd run in cotton *gasp* all the time.

got my trusty shoes, which had the D-Tag from my last race still on them

so I had to run on my treadmill. it was my weekend with the kids. I have a love/hate relationship with my treadmill. The kids were finishing up watching Ramona and Beezus (great movie, watch it!) from the night before, so I ran while watching it. I love my treadmill because I can run whenever I want to. I hate it because I am absolutely effing slow on it. I swear those who say they are faster on a treadmill are on crack. Give me the outdoors, even if it is hot, any day. I finished my 5k in 46:48 which is horribly horribly slow. Even for me, who is, well...slower. But I did it. 

The highlight of the run was that I forgot to put on my trusty Zensah calf sleeve which I've been using to combat my calf strain/shin splints. When I finished, I realized that I had absolutely ZERO pain while running...so maybe the treadmill is good for something?

and just in case anyone wanted to see another gross picture of my toe, here is the post shower toe picture in which the band aid was removed.