Friday workouts/training/etc
Ran 4 miles with my coach/buddy at 10:10pace. We're really aiming for 9:45 pace for the Half, fingers crossed!!
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
Ran 4 miles with my coach/buddy at 10:10pace. We're really aiming for 9:45 pace for the Half, fingers crossed!!
Wow, you are FLYING!!
HW333--SW 289--GW of 160 5' 11" woman. I only know the way I know & when you ask for input/advice, you'll get the way I've been successful through my surgeon & nutritionist. Please consult your surgeon & nutritionist for how to do it their way. Biggest regret? Not doing this 10 years ago! Every day is better than the day before...and it was a pretty great day!
Wow! I am happy to run an 11.5 pace! That is the area I need to focus on so any tips would be much appreciated! 
Its still dark out here and I don't like to run in the dark so I have yet to start my workout, but here is my schedule for the day:
1. Run 3.77 miles in 40 min
2. Tae Bo Cardio Inferno YouTube 50 min
3. Method Power Yoga Series 2 YouTube 60 min
4. Strength training upper body & arms 45min
Highest weight: 289
Lowest weight: 131
Current weight: 131!!!!!!!
Just looking for a way to have plastic surgery now.
When the world says, "Give up,"Hope whispers, "Try it one more time."
~Author Unknown
Speedwork is pretty much the only thing I've tried to improve my pace. I think when I first started running, I averaged a 12-13 min/mile, but once I started doing programs with my running club, speedwork really helped me improve my average pace. Time/persistence/speedwork is key for me, but I've never tried crosstraining or strength training to improve pace, so that's something you definitely got on me!! 
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
I run on my own right now,so I am not sure how to do the speed training. I know that the cross-training has helped me be able to increase my distance a lot faster than I normally would have. I started running the 2nd week in February about 2.5 miles then upped it to 3 miles, then 3.2 (just over a 5K) and now 3.77. I think part of my time to has to do with the number of puddles I have to try and find my way around. I do a mini sprint the last block of my run to really push myself. Perhaps one day I may take a shorter run and do intervals perhaps that may help with my speed.
Highest weight: 289
Lowest weight: 131
Current weight: 131!!!!!!!
Just looking for a way to have plastic surgery now.
When the world says, "Give up,"Hope whispers, "Try it one more time."
~Author Unknown
I am on "restriction" after a shoulder surgery 2/27 but after my follow up with the surgeon I got permission to go legs only at the gym.
I did 4 miles at a level 8 resistance, min 80rpm on the stationary bike then did air squats (10 then hold 10 sec then 10 pulse then 10 squat - 5 set)
I also did the leg press, leg extension / curl and hip adductor / abductor machines.
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
