Day 5: Long Run

Danielle
8 Miles 22 min 33 Seconds
9:55 per mile on average

23.3 miles run this week

Kathleen:
10 miles this week!

"We all have dreams, in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort."

- Jesse OwensOlympic gold-medalist runner

Day 4:

Kathleen & Danielle
3 Miles with breaks in between

Day 3:

Danielle
4.5 miles 45 min
O'hair loop

Running is a road to self-awareness and reliance-you can push yourself to extremes and learn the harsh reality of your physical and mental limitations or coast quietly down a solitary path watching the earth spin beneath your feet.Doris Brown Heritage

Day 2: 11/19/2014

Kathleen & Danielle 

3 miles--30 minute Tempo Run 

Tempo Runs: A tempo run is a continuous run with a buildup in the middle to near 10-K race pace. Notice I said "near" 10-K race pace. Coach Jack Daniels defines the peak pace for tempo runs as the pace you might run if racing flat-out for about an hour. That's fairly fast, particularly if the tempo run is 45 minutes long, but you're only going to be near peak pace for 3-6 minutes in the middle of the run.

“You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.”

Steve Prefontaine

Our 12 Week Schedule

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Stretch & strengthen	3 m run	5 x 400 5-K pace	3 m run + strength	Rest	3 m run	5 m run
2	Stretch & strengthen	3 m run	30 min tempo	3 m run + strength	Rest	3 m pace	6 m run
3	Stretch & strengthen	3.5 m run	6 x 400 5-K pace	3 m run + strength	Rest	Rest	5-K Race
4	Stretch & strengthen	3.5 m run	35 min tempo	3 m run + strength	Rest	3 m run	7 m run
5	Stretch & strengthen	4 m run	7 x 400 5-K pace	3 m run + strength	Rest	3 m pace	8 m run
6	Stretch & strengthen	4 m run	40 min tempo	3 m run + strength	Rest or easy run	Rest	10-K Race
7	Stretch & strengthen	4.5 m run	8 x 400 5-K pace	3 m run + strength	Rest	4 m pace	9 m run
8	Stretch & strengthen	4.5 m run	40 min tempo	3 m run + strength	Rest	5 m pace	10 m run
9	Stretch & strengthen	5 m run	9 x 400 5-K pace	3 m run + strength	Rest or easy run	Rest	15-K Race
10	Stretch & strengthen	5 m run	45 min tempo	3 m run + strength	Rest	5 m pace	11 m run
11	Stretch & strengthen	5 m run	10 x 400 5-K pace	3 m run + strength	Rest	3 m pace	12 m run
12	Stretch & strengthen	4 m run	30 min tempo	2 m run	Rest	Rest	Half Marathon

First Run 11/18/2014

This Blog is our Training Log
We can use in the fog
or on a log
While Drinking Glogg

Like any decent self promoting blog, I will begin with a quote that I have found on my search for truth..and by search for truth I mean I googled 'quotes for a running blog'

“Running is the greatest metaphor for life, because you get out of it what you put into it.”

--Oprah Winfrey

Kathleen: 2.89 miles 30 minutes
Pace: 10 min 22 Seconds per mile

Splits		Times
1	Mile	00:10:22.83
2	Mile	00:20:45.67
2.89	Mile	00:30:00

Danielle: 4.65 miles 48 minutes 
Pace: 10 min 26 Seconds per mile

Splits		Times
1	Mile	00:10:26.08
2	Mile	00:20:52.17
3	Mile	00:31:18.26
4	Mile	00:41:44.34
4.6	Mile	00:48:00