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Speed Runs, Fishing, and Flowers

July 31, 2022 Leave a Comment

Since I have returned to running, most of my runs have been ran at a fairly easy pace. I am just amazed that I am still running and even more importantly is that I am on schedule for the Chicago Marathon – still a long shot but there are only 10 weeks to go!

Since the easy runs are going so well, I have decided to add the speed work that is a part of my training plan. I have just been hesitant to do these runs because I have only been back to running for 7 months and I wasn’t sure if I should add them at this time. And if I did add them, what pace should I even run them at. The paces for these types of runs are usually based on previous race times such as a 5k, 10k, half, or full marathon. I have not ran any races since 2017.

As a starting point, I thought that I should use my average easy pace of the runs that I have been doing which is about 11 minutes per mile. Then I would run the intervals or whatever speed work I was doing at the corresponding pace.

For example, this past week I ran this speed run (see below) from the Chicago Marathon Training Plan. This workout calls for the intervals to be ran at 5k pace so I am using the chart above to determine what the 5k pace is – 9 minutes 10 seconds per mile. And then the tempo run would be at a pace of 9 minutes 55 seconds per mile according to the chart.

During this speed session, I ran the 3 x 2 minutes at about an 8:45 pace which is a little faster than the 9:10 that I was suppose to run at. This guided workout, which is also found in the Nike Run Club app, stated that this run should be a 7-8 effort but it felt more like a 5-6. During the tempo part of the run, I was at a 9:30 pace whereas I should have been a little slower at 9:55. Running at a faster pace can potentially lead to burnout and injury. So, I really tried to slow the pace for the last set of intervals but I still ran them a little fast at a 9 minutes per mile pace. Of note, my long run on Sunday of 9.3 miles was also a little faster at 10:50 pace and I felt great on that run! Am I running slower than I need to?

I suppose I could do a time trial (click here for explanation) to get a more accurate pace for my ability but for now, I think I will just stick to this chart and move up if my times are consistently faster without more effort or feeling like I am doing too much. I just do not want to push it at this point. But, I would like to eventually get a little closer to my previous race times. Is that even possible??? Remains to be seen!!

The rest of the running schedule for this past week:

  • Monday 3 miles easy
  • Tuesday Rest
  • Wednesday 3 miles easy
  • Thursday 4 miles (speed run)
  • Friday 4.5 miles easy
  • Saturday Rest
  • Sunday 9.3 miles long run

I continue with PT strengthening exercises, foam rolling and stretching.

In Other News

Every year I complain about all the work that needs to be done to get all of our flowers started and we also do a ton of hanging baskets. Okay, maybe not we ha ha! Scott does most of the work. And recently his poor little flowers took a beating from all of the rain we were getting but they survived.

This is just a small sample of the flowers he has growing; there are too many to post here.

And we haven’t been salmon fishing in the last couple of years so Scott also stocked the freezer with salmon. He found out that the Kenai River was going to be open all night (typically they close the river to fishing at 11:00 pm) because the salmon count was high. So Scott and his good friend Richard pulled an all nighter and caught their limit. The limit for residents via dip netting is 25 for head of household plus 10 for each additional member of the household. 35 fish! That was a lot of work. And I didn’t have to go plus I lucked out one more time because Scott was so busy with work and other things that he had most of the fish processed and packaged by a local company. We did about 14 of them ourselves but we usually do all of them.

What do I do you ask? Haha. I run!! That is what I do! And spend time with my grandkids when I can. They have been covid positive but are on the mend. I am looking forward to spending time with them very soon!

MM4MM (Moving Mountains for Multiple Myeloma)

My courageous sister, Teena and brother-in-law Jose are climbing Mount Kilimanjaro in memory of our Mother, Joyce Moser, who battled Multiple Myeloma for 10 years! We lost her in June of 2021. My life has not and will never be the same without her. I miss her so much. She meant the world to me. In addition to Mom’s memory, Teena and Jose are climbing this 19,341 foot mountain to raise money in hopes to bring awareness, education, research and improved treatment for this horrible cancer. Their fundraising page has additional information if you want to know more about multiple myeloma. They also share our Mother’s story on their page. She was just an amazing person. Please donate if you can. Any amount is greatly appreciated. Click here to donate.

Have a great week!

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Sharing the challenges that I face while training for marathons in my 60s! I'm determined to reach these goals while also meeting life's demands and spending time with my awesome and very supportive family! Read More…

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Oh these hills!! I have advanced on my run/walk cy Oh these hills!! I have advanced on my run/walk cycles to a 4:1 ratio and my 4 min runs were up the hills!! Good training right? Swipe to see what happens every single time I put my mat down to do my exercises.  #ilovetorun❤️ #runalaska #runnersover60  #hillrunningishard #runningpartnerneedsarest
The wind died down today so we took a nice little The wind died down today so we took a nice little snow shoe up the mountain. The scenery was beautiful, just hard to capture it.  #snowshoeingadventures #snowshoealaska  #chugachmountains  #crosstraining #opt outside alaska
It’s been hard to get anything done or even thin It’s been hard to get anything done or even think about running with all that is happening in the world🥲 but I managed to get down my icy driveway to run on the dry roads. Super windy!!! I had a really hard time on the hills  against that wind. But I got it done and I increased my run/walk to a 4:1 ratio x 7 so I am happy about that. #runnersofalaska #runalaska #runwalkrun #runnersover60 #ilovetorun #buildingarunningbase #windyalaska #crazywinterweather
Sonja - @nurse_sonja_ak - and I had planned to cel Sonja - @nurse_sonja_ak - and I had planned to celebrate in memory of my Mother on her birthday but I had minor surgery that left me down and out longer than I had expected and Sonja ended up positive for Covid. But, despite that look what she did! She is so talented and creative. She remembered Mom as someone who was always stylish. She took pride in her appearance. A specific memory inspired Sonja to make these beautiful clay earrings! How special is that? My Mother would have loved these. #inmemory #rememberingyouonyourbirthday  #neverforgetyou  #bestdaughterintheworld❤️ #talenteddaughter❤️ #clayearrings #madespeciallyformom  #thelittlethings❤️
I’m obsessed with the sun finally clearing the m I’m obsessed with the sun finally clearing the mountains. Haha sunshine during my run is so nice. It wasn’t that bright today but it’s still shining ❤️#sunnydaysarehereagain #runningonsunshine #run #runnersover60 #runak #optoutside
My running views have just been awesome. I am inc My running views have just been awesome.  I am increasing my running time 3:1 this week. Keeping my fingers crossed that it goes well🤞 #runwalkrunrepeat #runnersover60 #backtorunning #buildingarunningbase #myrunningviews #runak #kneeosteoarthritis
Running with knee OA is interesting. Take yesterd Running with knee OA is interesting.  Take yesterday, my knees were bothering me a little, to the point that I wasn’t sure if I should run. But, I thought… give it a try, see how it goes. I can always just walk. And it went great! I even added an extra run/walk cycle to the program. And today I have absolutely no knee pain. I’m even running up and down stairs (when I need to go up them) trying to create some pain (I know sicko) but nothing??? Go figure! Nothing has changed. But hey, I’ll take it! #runningwithosteoarthritis #kneearthritis #runnersover60 #runwalkrun #kneepain #nokneepaintoday
Yay, the sun was briefly above the mountain for th Yay, the sun was briefly above the mountain for the first time since November! We will be gaining about 37 minutes of daylight this week! It’s the little things 😂  It was a beautiful Alaskan day but it was very cold!  I took a rest day today.  #restdayforrunners  #runnersover60 #olderwomenrunners #runak #winterwonderlandalaska #winterwonderland #readyforspringtime #optoutsideak
I wasn’t feeling like getting out today but my h I wasn’t feeling like getting out today but my hubby convinced me to go out for a ski. I did need to get in some cross-training so off we went. It actually was really nice to get out. Isn’t that usually the case?  #skiak #skieagleriver #crosstraining #optoutside #getoutside  #getfit #winterwinderland❄️
My running views today. I think I am finally settl My running views today. I think I am finally settling in to being back home and appreciating the beauty of the state. Don’t get me wrong though, I would be in a flight back to HawIi given the chance!! #runak #myrunningviews #buildingarunningbase #backtorunningagain #runwalkrun #winterwonderland #chimarathon2022
I’m not sure that I should go on vacation especi I’m not sure that I should go on vacation especially if I am going to have such a hard time adjusting back to the cold!  I’m beginning to believe that the cold and dark is not good for my health. It was soooo nice in Hawaii!! I’m still getting out for my runs and bike rides but I have been slow to get back to the exercises and stretching.  I’ll get there! #backtothecoldweather #runak #buildingarunningbase #crosstraining🚴#winterbiking🚴❄️ #fattirebiking #runnersover60  #keeponkeepingon🏃‍♀️
We are back to snow and ice. While we were away th We are back to snow and ice. While we were away the temps warmed up to in the 40s causing everything to melt just so it can freeze over once the temp drops!! Please send me back to #mauisun . We did get out for a bike ride today so it wasn’t too bad I guess. The new snow made conditions a little tolerable.  #winterinalaska #snowandice #fattirebiking #winterbiking #ilovemyfattirebike #ilovetorun #running2run #getfitalaska #optoutside
Hawaii Vacation Hawaii Vacation
Another awesome day in Hawaii with @nurse_sonja_ak Another awesome day in Hawaii with @nurse_sonja_ak  and fam! #vacaywithfamily  #familytimeisthebesttime💕  #hawaiiansunsetsnevergetold
Fun day at the beach! Even found a boardwalk to ge Fun day at the beach! Even found a boardwalk to get my run in. #familyfun❤️❤️ #spendingtimewithfamily❤️ #familyiseverything
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