For two weeks in a row I’ve been able to negative split without increased effort, by a substantial amount, my long runs. In KC this might not have been anything to write home about, but for my three years training in Miami it is a first! I usually find myself really digging deep to complete 18+ mile runs, instead of finishing strong.
Negative Split = Running the second half faster than the first…in my case 10:10 pace miles 1-9 and 9:45 pace miles 10-18. If you are looking for more lingo to decipher what’s going on around here check out this great post by Charlotte.
Don’t get me wrong I still loathe the humidity, but thanks to Marni for finally getting it in to my thick skull that fueling on the run was important I am seeing major gains. More on this to come soon as I still have progress to make, but right now I’m pretty psyched! I wish my paces were faster so I felt closer to marathon pace, but I also understand it should be at minimum 20 degrees cooler in NYC and that for me is a major speed booster.
Next week I’m getting a VO2 Max test done on Thursday so that’s changing my schedule just a tad…I’m thinking next Sunday will be a shorter run with marathon pace miles and then the 20th I’ll be running 20 miles in Baltimore at Fitbloggin with MissZippy!!!!
WORKOUTS
Sept 3
AM: Who takes a rest day on Labor Day? So instead we went for a crazy bike ride in the rain, easy pace - 80 min., 30 min walk
PM: 30 min walk by the water
Sept 4
AM: 20 min walk, 9 miles - 4 x 1/2 mile @ 6.8, 6.9, 7.0, 7.1 with 1/4 recovery, 4 x 1/4 @ 7.5, 7.6, 7.7, 7.8 with 1 min recovery, 1050m swim, 20 min stretch
- plan calls for doing repeats at MP, but since I’m not doing the scheduled 10 mile runs on Wednesday I’m doing these a little faster
PM: 25 min walk
Sept 5
AM: 2 mile easy run, 30 min walk, 62 min bike, TRX
PM: 35 min yoga
Sept 6
AM: HOLY BATMAN that’s what I’d like to call this workout. Due to the heat I’ve been doing speed work on the treadmill, but I really wanted to get out and do bridge work so with a feels like of 92 at 7 AM…off I went.
2 miles easy, 2 miles bridge work (no hills here folks), run home at faster pace than going out but couldn’t hit MP…then treadmill 2 miles MP, 1 mile cool down, 30 min walk total
PM: 35 min walk with friend, 20 min stretch
Sept 7
AM: 2 mile easy run - still haven’t gotten my legs back to how they used to be able to run the day after a hard effort, 30 min walk, chest/bicep/abs, 72 min bike
PM: 45 min walk
Sept 8
AM: 1.5 mile easy run, 20 min walk, 50 min yoga - I was hoping for a longer run but feeling really fatigued so I thought yoga was a better choice. My body agreed.
Sept 9
AM: 18 miles in 3:01, 30 min walk, 20 min yoga, 20 min swim
Simply 7
Ever get a salt craving post run? Mine have gotten better now that I take SaltStick tablets, but still it’s one of the few times that my bodies asks for a salty treat rather than chocolate. I talked about Simply 7 in my Vegan Snacks, but they recently sent me a whole new batch of Pomegranate, Lentil and Hummus chips…with SPICY flavors which are what I’m digging lately!!
No reason for me to try and say it any better! They describe them pretty darn well…guess that’s why they get paid the big marketing bucks.
Short ingredient list full of things I can pronounce makes me happy. I am working to pick whole foods more often and use these as a topping for a salad rather than as a snack and that has made it the perfect combo!! Salt fix, great taste, easy, but not a major part of my day. I think one of the reasons I can eat a sensible portion of these is because they have an intense flavor! Unlike potato chips which feel greasy and salty, these have an actual flavor!
Since I'm on a huge Southwestern kick the jalapeno made it's way on to many salads, while the pomegranate black pepper was the perfect side for my morning omelet, instead of toast!
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Gratitude Journal
Sept 9
I am grateful for the gorgeous day of sunshine which has given me lots of mood boosting vitamin D.
