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Training Log Archive: kweinmann

In the 30 days ending Nov 30, 2018:

activity

time

miles

Running

23:10:20

170.41

(8:10)

274.25

(5:04)

Core/Strength

4:30:00

Cross Training

1:00:00

Yoga

55:00

Total

29:35:20

170.41

274.25

2:14

0:00

» now

Thursday Nov 29, 2018 #

Running 42:07 [3] 5.15 mi (8:11 / mi)
shoes: Saucony Freedom Iso I

Most of the snow is melted by now, but I'm still really good at overdressing for running in the cold. Luckily this was just an easy run, so it wasn't too big of a deal.

Wednesday Nov 28, 2018 #

Running tempo 1:02:00 8.0 mi (7:45 / mi)
shoes: New Balance Zante 3

Tempo workout on the treadmill, which turned out to be really good timing since I practically fell on the ice just walking to the gym. 1 mile warm up, the 5x(1 mile tempo (7:08), 1/4 mile recovery), then '.75 mile' cool down. I got the treadmill without a TV today so that was fun...people watching isn't nearly as interesting as I thought. Oh, also, the treadmill makes you cool down after an hour....so much for doing longer workouts on the treadmill in the winter!

Tuesday Nov 27, 2018 #

Running 36:00 [3] 4.09 mi (8:48 / mi)
shoes: Saucony Freedom Iso I

Winter running at it's fineset - cold, dark, and snowy. Luckily there were only a few super sketchy icy spots, and I didn't fall so I count that as a win. Still feels too early for snow though...

Core/Strength 45:00 [3]

Monday Nov 26, 2018 #

Running 50:30 [3] 6.12 mi (8:15 / mi)
shoes: New Balance Zante 3

Really did not feel like running today, and surprisingly that feeling didn't go away once I started. Still I trudged through the dark and cold to get the miles in, and physically I felt fine, so that's good at least.

Sunday Nov 25, 2018 #

Running 40:23 [3] 5.04 mi (8:01 / mi)
shoes: Saucony Freedom Iso I

Nice recovery run through the park, and warm enough to wear shorts today!

Cross Training 30:00 [3]

Saturday Nov 24, 2018 #

Running long 1:53:30 [3] 14.1 mi (8:03 / mi)
shoes: New Balance Zante 3

Long run day! Not great weather, cold and rainy, but at least I got out there. I was feeling it the last couple of miles...really should probably start fueling on my long runs now I'm running so far...

Friday Nov 23, 2018 #

Running 42:40 [3] 5.3 mi (8:03 / mi)
shoes: Saucony Freedom Iso I

Easy recovery run after the race yesterday. Was still pretty cold, but I totally overdressed. It's nice running in the daylight for a change though!

Thursday Nov 22, 2018 #

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: New Balance Zante 3

Warm up/down from the turkey trot.

Running race 34:23 [4] 5.0 mi (6:53 / mi)
shoes: New Balance Zante 3

Turkey trot! And I actually raced it this year. Didn't follow my race plan of staying with the 7 min pacer for the first 2 miles, and somewhat paid for it at the end. Definitely the last 2 miles were painful. Still, I didn't slow down too terribly bad, and beat my goal of sub-35 (and got a PR from last time I raced 5 miles back in HS). Ended up getting 6th overall female and 4th in my age group, which is way better than I expected! Also, it was super cold today, but didn't feel awful during the race, although there was a little wind.

Tuesday Nov 20, 2018 #

Core/Strength 45:00 [3]

Running 51:30 [3] 6.0 mi (8:35 / mi)
shoes: Saucony Freedom Iso I

5X strides toward the end.

Monday Nov 19, 2018 #

Running hills 1:13:00 7.99 mi (9:08 / mi)
shoes: New Balance Zante 3

Long warm up, then 4X800m hills, then a long cool down. This was a really hard workout, I've never done long hills before. Probably going to have tired legs for the next day or two.

Sunday Nov 18, 2018 #

Running 32:50 [3] 4.05 mi (8:06 / mi)
shoes: Saucony Freedom Iso I

Saturday Nov 17, 2018 #

Running long 1:20:30 [3] 10.11 mi (7:58 / mi)
shoes: Saucony Freedom Iso I

Thursday Nov 15, 2018 #

Core/Strength 30:00 [3]

Running 49:15 [3] 5.96 mi (8:16 / mi)
shoes: Saucony Freedom Iso I

Got a taste of winter running today, with freezing rain the first half, turning into snow for the second half (which was actually worse). I wasn't cold (except for my wet feet), but the frozen precipitation was a bit painful on my face. Did some strides near the end, but it was getting a bit sketchy as the snow was starting to stick and the sidewalks were getting slippery.

Wednesday Nov 14, 2018 #

Running tempo 46:33 6.0 mi (7:46 / mi)
shoes: New Balance Zante 3

12 min warm up then 4x(6 min tempo (7:08), 1 min recovery (8:00)), then cool down to 6 miles. I kept the recovery pretty fast mostly because it's a pain to change the treadmill speed that much for only a minute, but also to make the workout a little harder. Felt pretty good today, although this was one of my easier workouts I think.

Tuesday Nov 13, 2018 #

Core/Strength 45:00 [3]

Running 34:30 [3] 4.04 mi (8:32 / mi)
shoes: New Balance Zante 3

Tied my right shoe looser and took some ibuprofin before running and the pain was pretty minimal - calves also felt fine wearing these shoes.

Yoga 55:00 [1]

Trying to do more stretching/prehab since it's my recovery week.

Monday Nov 12, 2018 #

Running 48:25 [3] 6.0 mi (8:04 / mi)
shoes: Saucony Freedom Iso I

I'm having major shoe problems. Pretty sure I gave myself extensor tendinitis from tying my shoes too tight when I was trying to make the too small ones work. I got rid of those, but I tied my right shoe a little tight during my long run and now wearing those ones are hurting it. These shoes are pretty good, but they're destroying my calves for some reason...good thing this is my light week, hopefully it will get better soon!

Sunday Nov 11, 2018 #

Running 50:40 [3] 6.3 mi (8:03 / mi)
shoes: Saucony Freedom Iso I

Took advantage of the daylight and did a nice morning run through the park. Cold, but a nice sunny day!

Cross Training 30:00 [3]

Didn't feel like doing this after my run, but convinced myself to do it while my pumpkin bars were baking...

Saturday Nov 10, 2018 #

Running long 1:43:00 [3] 13.03 mi (7:54 / mi)
shoes: New Balance Zante 3

Whew, it was a cold one today! Only about 30 degrees, and pretty windy, but managed to only have my face and fingers get cold! Figured this was gonna be a pretty slow run, considering the hilly route I planned and the wind, but I actually ended up going ~:30/mile faster than I thought I was. I'm actually kind of amazed that I was able to run this pace so easily today, especially with all the hills! I guess taking my easy days easy is really working!

Thursday Nov 8, 2018 #

Core/Strength 30:00 [3]

Running 34:30 [3] 4.04 mi (8:32 / mi)
shoes: Saucony Freedom Iso I

Recovery run with strides toward the end. It's getting colder and darker...cue the winter training.

Wednesday Nov 7, 2018 #

Running 55:10 [3] 7.0 mi (7:53 / mi)
shoes: New Balance Zante 3

Hit the treadmill for a progressive run today. 1 mile of warm-up, and then increased the speed .1mph every .25 miles from 7.1 mph to 9 mph (5 miles total). Finished with an easy mile of cool down. This was interesting because the .1mph bumps in pace weren't really noticeable, but I was going pretty fast by the end. The last mile was definitely hard, but I felt pretty strong considering I did a workout on Monday as well.

Tuesday Nov 6, 2018 #

Core/Strength 45:00 [3]

Running 44:15 [3] 4.85 mi (9:07 / mi)
shoes: Saucony Freedom Iso I

A very easy run since for some reason I scheduled 2 workouts this week, so I have another one tomorrow. Didn't get home til after 7 anyway so I didn't have a ton of time, so it was good I had an easy run on the schedule.

Monday Nov 5, 2018 #

Running intervals 56:30 7.17 mi (7:53 / mi)
shoes: New Balance Zante 3

Warm up, then 12X(2 min hard, 1 min easy), then cool down. I felt good today, and that is the most of those intervals I've ever done. Averaged between 6:35 and 7:00 pace on the intervals because of hills and such. I decided that doing effort intervals like these, it's ok to have some hills on the route, and it actually worked out pretty well. My first day of running in the dark after daylight savings, and I survived!

Sunday Nov 4, 2018 #

Running 37:21 [3] 4.14 mi (9:01 / mi)
shoes: New Balance Zante 3

Easy run around the neighborhood with my friend. Running with her helped me keep it easy pace (I needed it after yesterday), but I'm just not used to running where it's so flat so it felt super slow. Back to the hills tomorrow though...

Saturday Nov 3, 2018 #

Running long 1:35:13 [3] 12.63 mi (7:32 / mi)
shoes: New Balance Zante 3

Out in Buffalo visiting my friend, and I got to run along this beautiful (perfect fall scenery), flat trail. I just set my phone to tell me after 6.3 miles to turn around so I'd get in the planned 12.5. Wow, was I running this fast. I didn't really realize at first, but I hit the turn around point averaging 7:39/mile. I knew I wanted to do the second half faster, so I was committed at that point to turning my long run into a MP run. I was starting to feel tired the last mile or so, but I'm still super surprised I made it almost a half marathon at this pace, and felt pretty comfortable the whole time. Got two long(ish) breaks waiting to cross the major road that the trail goes over. Still a really good run!

Thursday Nov 1, 2018 #

Core/Strength 30:00 [3]

Running 55:35 [3] 6.3 mi (8:49 / mi)
shoes: New Balance Zante 3

Another successful easy run! I’m really trying to work on taking my easy days slower, so this has been a good week for that!

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