Category Archives: 7 mile run

10 Reasons Today Was a Good Day

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Reason 1: 7 miler was finished before 9 AM

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Stats: 7 miles in 57:41 @ 8:14 pace = Recovery Day

Mile splits: 8:17, 8:01, 8:05, 8:23, 8:20, 8:22, 8:15

Pros to the run

  1. Stopped at 3 water fountains along the run AND on the way back.
  2. The shady woods were nice.
  3. Ran with my bff and teammate Jessica!

Cons to the run

  1. The fact that it said it was 72-80 degrees during our run but the humidity made it feel like 90.
  2. Legs felt like bricks and the air was hard to breathe.
  3. Just felt out of shape which will be the feeling for the next few weeks I’m sure.

Reason 2: Listened to Cartel on the drive back to the apartment.

Song I enjoyed most: This is Who We Are – Cartel (I forgot how much I enjoyed this song and the guitar in it haha)

Reason 3: Cartel has new stuff.

I thought “Man it’s been awhile, I bet Cartel has put out new music.” And of course yes, they have.

Reason 4: Cavendish won today!

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He’s so good looking. *swoon*

Breaking sports news video. MLB, NFL, NBA, NHL highlights and more.

Reason 5: I had a good lunch and a good popsicle

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Have you tried these popsicles? They are AMAZING!! Congrats Motts, you did good! The Motts Fruitsations Ice Bars are amazing!

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Reason 6: I went grocery shopping for the apartment on my own. I’d say it was successful for the most part.

Reason 7: Our pool is awesome

Reason 8: I finally saw Lights’ cameo appearance in “Deer in the Headlights” by Owl City

Reason 9: I had a good dinner

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Reason 10: Jessica is coming over to watch a movie tonight

We have no idea which movie yet, but we will sure find one online!

Q: What made your day good today?

Q: Have you been watching the Tour de France?

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Just a Little Bit of Race Fun

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I have fallen off the face of the planet obviously.

The news:

  1. I found a great job.
  2. I have moved back to school to live in our apartment and work.
  3. The apartment does not have internet.
  4. Therefore Sam cannot blog.
  5. Hopefully we can get internet set up within the next few days!

I’ll just break down my week’s training real quickly.

  • Monday: off day
  • Tuesday: 4.75 miles. (15 minute hill workout – 1.75 miles done)
  • Wednesday: 6 mile mid week long run in 48:13 @ 8:02 pace
  • Thursday: 5 mile run in 40:31 @ 8:06 pace
  • Friday: 5 mile run in 40:00 @ 8:00 pace
  • Saturday: unscheduled off day. Got home too late from helping clean up our house.
  • Sunday: 7 mile long run in 55:30 @ 7:55 pace

 

Yesterday I ran the Macklind Mile for the 4th of July. I ran this race last year and you can see that recap here.

Going into the race, I didn’t even expect to PR since I have only been training for a few weeks and haven’t really done much speed work. But I love this race and it’s a fun time. I did have hopes to break 5:40 but would be content with breaking 5:50 to PR.

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I am a long distance girl and only really know how to pace myself for long runs so the mile was a bit hard for me. I held back too much and had a lot left at the end but not another gear to switch to. My second quarter I held back too much thinking I didn’t want to die like last year. Well I’m in better shape than I think.

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I ended up with a chip time of 5:41.0 so I was definitely content with that time at this point in the off season!

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I finished 3rd in my age group of 20-24 and 11th woman overall out of 302.

After my race I had to do a workout because normally our workouts are tuesday and this week was a 3 mile progressive tempo. However since I raced on Monday, coach told me to just do a 15 minute fartlek after my race.

So after I watched the Elite Wave, Alex ran my fartlek with me. It was 2 minutes on, 1 minute off. So 2 minutes fast and 1 minute slower. If you’ve done a fartlek then you know that you keep this cycle until you’ve reached your time limit.

I was pretty shocked at how fast my on’s were. Especially after just racing. I hit 6:40 pace twice and a 6:45/6:50ish pace for a few others. The rest were at the beginning and around 7:15ish pace. My legs were still a bit jelly at the beginning.

Overall I had a great day! Pretty pumped for cross country, knowing that I am in shape for a 5:41 mile currently. That makes sub 6:30 pace for a 5k sound pretty obtainable. We’ll see though!

Not sure when I will be able to blog again, but I will once I get internet! Promise!

Q: Did you run a 4th of July Race?

Q: If not, what did you do on the 4th?

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And the Preparation Begins

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Wednesday

Rode equivalent to 3 miles running on the bike (27:00)

Ran 4 miles

total mileage: 7 miles running

Thursday

Easy run. Ran 3 miles.

Was supposed to do 4 but my arch was hurting more than imaginable. Most likely because I have been running different to cater to the ball of my foot.

Friday

Workout day!

6 x 300m

  • goal: start @ 70, work down to 62
  • splits: 67, 67, 67, 65, 64, 61

2 mile tempo

  • goal: 14:00
  • splits: 7:00, 7:09 = 14:09

6 x 150m

goal: FAST

warm up = 1 mile

cool down = 1 mile

total mileage = 6 miles

It is now preparation for the Ole Miss.

Things I will do to prepare for my 5k

  1. Think positively from here on out
  2. Ice
  3. Get my ultrasounds and light therapy done on my foot
  4. Stretch really well
  5. Think sub 20 minutes for a 5k and believe you can do it

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Thank Goodness!!!

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thankyou

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Your kind words helped! I would like to say I have ran two days pain free, both 7 miles.

Sunday I broke up my run because I had planned on doing 50/50 with running and bike. However, on my way to bike I decided to just finish my run because I felt so good.

7 Miles in 56:57 [8:08 per mile]

8:34
8:02
8:08
8:04
8:06
8:03
8:00

Tuesday (yesterday) we had a workout.

2k, 3 min rest, 1k, 2 min rest, 2k, 3 min rest, 1k, 2 min rest, 2k @ 10k pace

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Now hopefully my foot will stay healthy!!

MRI results showed no neuroma and just fluid and inflammation! That is great!!

I was going to race this weekend, but thankfully we decided next weekend would be better. So I will be racing the 5k at Ole Miss!

So thank you for all your kind comments, they definitely helped my recovery! Open-mouthed smile 

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Holy Cow!

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It’s been forever since I’ve blogged!! Let me explain before you all de-follow me hah. Needless to say, last week was midterms, so I was studying! Then I was packing and getting my room ready (pulling everything 6 inches from the wall) and then I was driving home and spending time with my family!

Now I am back and ready to catch you up on the fun running extravaganza’s!

Wednesday

Midweek Long Run

6.16 Miles in 50:20 [8:10 per mile]

8:33
8:03
8:09
8:06
8:12
8:03
1:11

Thoughts on the run:

  1. I can’t believe that’s a rock. Looks more like a grass hill. (Area in Cape Girardeau named Cape Rock and it’s because of this rock and I saw it on my run)
  2. My legs are a bit fatigued from everything
  3. This run is going by pretty fast.
  4. This area is so beautiful.
  5. Except this hill. HATE  this hill.

Thursday

Morning slog with Jessica

2 Miles in 19:08 [9:34 per mile]

Afternoon run: Recovery day

3 Miles in 26:08 [8:42 per mile]

8:46
8:40
8:40

Thoughts on the run:

  1. I can’t go any faster than this.
  2. Definitely not doing 4 miles today.
  3. Hopefully coach understands that today is not a good day.

Friday

Morning slog

1.63 Miles in 15:04 [9:14 per mile]

Afternoon workout: hills

1.71 warmup

3 Miles in 25:24 [8:28 per mile]

1:06 up (7:20 pace)
1:20 down (8:53)
1:08 (7:33)
1:21 (9:00)
1:05 (7:13)
1:18 (8:40)
1:05 (7:13)
1:30 (10:00)
1:07 (7:27)
1:30 (10:00)
1:08 (7:33)
1:27 (9:40)
1:08 (7:33)
1:29 (9:53)
1:06 (7:20)
1:26 (9:33)
1:09 (7:40)
1:26 (9:33)
1:09 (7:40)
1:26 (9:33)

1.05 cool down

total mileage for the day: 5.76 miles

Thoughts during the run:

  1. I hate hills.
  2. I bet these parents think I’m a creep wearing spandex standing on a corner as the bus drops off kids.
  3. I need to take longer recovery on the downhills.
  4. I’m so tired.
  5. Oh my goodness please don’t bite me!! (a dog that started chasing me)
  6. Only 8 more minutes!!!
  7. DONE!

Saturday

5.5 Miles in 41:18 [7:30 per mile]

7:46
7:49
7:35
7:33
7:15
3:20

Thoughts on the run:

  1. It’s absolutely beautiful out!
  2. I love flat running, it’s good to be home.
  3. I hope no one I know sees me.
  4. Nevermind, I’m running fast, they can see me.
  5. Hopefully I don’t regret this speed tomorrow.

Sunday

Long run

7 Miles in 53:17 [7:36 per mile]

8:01
7:54
7:25
7:22
7:38
7:26
7:27

Thoughts on the run:

  1. Man I overdressed like usual.
  2. Where should I drop my shirt off because I’m not going to wear it.
  3. Intersections are actually really nice because I get to stop and stretch.
  4. No one will steal my shirt here.
  5. I wonder how this looks to people driving past, as I tie my shirt around a pole.
  6. Probably looks like I’ll get lost so I’m marking my run hah.
  7. Feels so much better!! Do I look stupid wearing short sleeves and shorts in 43 degree weather?
  8. UGH I don’t want to run with my long sleeve again. I’ll tie it around my waist.
  9. Awful idea. it’s bouncing and making my shirt come up.
  10. Oh well, I’m almost done!

 

Weekly mileage: 34.92 miles

Mileage including the slogs: 40.55

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Get This Girl a Job

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First, I am writing to ask if anyone out there is looking for a wonderful person, such as myself for a summer job or internship. Smile I’ve got amazing skills, am a very dedicated and hard worker, and would love to hear of opportunities I might be missing out on!

Especially if it’s related to dietetics, nutrition, running, sports, or anything else, just contact me!

snthierry at gmail dot com

Alright…moving on.

Today’s workout went great!! Well it was off to a rocky start and then went great! The first three were trying to figure out what pace I could actually run at.

6 x 1000m with 600m recovery jog between (goal time = around 4:15)

warmup: 1 mile

1000m splits

  • 4:07 (6:37/mi)
  • 4:25 (7:06/mi – this was a slog and a misunderstanding between coach and I. slog = slow jog)
  • 4:18 (6:55/mi)
  • 4:10 (6:42/mi)
  • 4:10(6:42/mi)
  • 4:04 (6:33/mi)

cool down: .5 mile

total mileage for the day: 7.5 miles

If I can hold the 4:10 rhythm which most likely I can, hopefully lol, that will equal a 41:30 10k. How exciting!! My goal is to break 42 for the 10k and to break 20 for the 5k.

Then Core I and II

 

NOW it’s off to study for Organic Chemistry and Jazz Appreciation and do Nutrition Assessment homework. What joy! Open-mouthed smile 

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Get the Motivation

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Saturday Run

Morning slog – 15 minutes ~ 1.7 miles-ish

Afternoon run – 3 Miles in 24:14 [8:04 per mile]

8:09
8:05
8:01

I can’t even remember my thoughts on this run haha!

 

Sunday Run

Long run – 7 Miles in 54:24 [7:46 per mile]

7:32
7:42
7:46
7:58
7:57
7:59
7:26

Thoughts on run:

  1. Can’t wait to have smoothie king after this!
  2. Man we are going really fast and it feels comfortable.
  3. Alright let’s slow down so we don’t die on the way back.
  4. I now understand why we were going fast, the wind was pushing us.
  5. Oh my gosh my achilles and knee hurt.
  6. Now my quads.
  7. This wind will be the death of me.
  8. SMOOTHIE KING!!
  9. I can do this!!
  10. Aww roller blading sounds fun.
  11. Thank goodness we are done!!

Then of course we went and got smoothie king. I ordered a medium, YES a MEDIUM Grape Expectations II. It was delicious. Then we had team bonding where we learned a dance.

I also did Core I set.

 

Monday Run

slog jog in the morning – 2 miles in 19 minutes

Drill set (consists of things like butt kicks, a skip, b skip, a bound, b bound, c bound etc. Except the proper way to do them all, not the way we were all taught in high school)

Weight set I

Running Excitement

Now that it’s OUTDOOR track season, I need to get pumped and get my competitive edge on! So I made an inspirational journal to help get me ready for the season!!

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This is a journal a friend gave to me a long time ago. It’s made out of an old record sleeve.

Some of the pages so far.

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Yes, I blocked out what I wrote. Nosey. hah

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Other Excitement

Have you heard?!

Joss & Main

It’s part of CSN. Basically like your ruelala but for other things than just clothes!

Joss and Main have sigg water bottles for ridiculous good pricing right now. Talk about 12 dollars! And then some fabulous cookware and appliances

I mean look at these mixing bowls!

You definitely should check it out!

Well hope everyone is doing great!!!

Sunday = Long Run

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Since we weren’t sure if I would be needed for conference I continued to train after the race on Friday.

Therefore Sunday I did a nice 7 miler with my teammate Jessica. I guess if you want to be technical it was 6.9 miles.

6.9 Miles in 56:21 [8:10 per mile]

Splits:

8:31
8:09
8:00
8:05
8:08
8:10
7:14 (.9)

Thoughts on the run:

  1. It’s a bit chillier out today.
  2. I hope I don’t get too cold on the run.
  3. Oh, I’m glad I didn’t put on more clothes, it is hot!
  4. Awww what a cute dog!! AHHH don’t attack us please!!
  5. Man these cars are going really fast past us.
  6. I wish I could blow snot rockets.
  7. I won’t look, I promise
  8. Man my legs are tight today
  9. Yes, on the way back finally!
  10. Okay going back sucks, the wind is definitely against us.
  11. This hill is awful against the wind.
  12. Are we done yet?
  13. Man I have to use the bathroom.
  14. Bye Jessica!!!!

Yes a very eventful run it was.

However, my blog posts just won’t be so fun because I am not needed anymore for conference so I have three days off from running. Lucky for you this will be day two by the time you read this and I have the last and final guest blog post from my mother.

Therefore we will all get through this 3 day break from the beloved running.

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Whatchu been running?

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Sunday

Long run – 7 miles

8:26
8:22
8:18
8:25
8:29
8:18
8:00

Thoughts on the run

  1. I am so tired
  2. My body feels like a giant brick
  3. Good thing Jessica feels the same way
  4. Having a slow long run won’t hurt anyone
  5. These hills are really bugging me today

 

Monday

Easy recovery run on monday

4 Miles in 33:34 [8:23 per mile]

8:15
8:42
8:35
8:01

Thoughts on the run

  1. Man I’m still fatigued
  2. Thankfully we only have 4 miles
  3. Awww, what cute dogs
  4. Are those puppies over there? Nope, just big rocks
  5. Why is that man driving backwards?
  6. YAY halfway done!

 

Tuesday

Midweek long run – 6 miles

6 Miles in 50:06 [8:21 per mile]

8:54
8:28
8:21
8:19
8:05
7:57

Thoughts on the run

  1. Eh, I guess we’ll do a 4 mile loop then I’ll add on
  2. Whoever gave the name ‘favorite’ loop to this run, must’ve loved hills
  3. This sucks.
  4. Ugh, people who honk and holler are stupid.
  5. Dang, they also miscalculated the run. It’s only 3.6 miles not 4.
  6. Guess we have to add on a lot!
  7. I’m sick of running on this road, I’ll finish the rest on the track.

 

 

How eventful running has been. My body is tired but hopefully I’ll still run well friday.

Did you hear about the Boston Qualifying times? Of course you did!

I think it’s great that they made them harder and took the times faster by 5 minutes. So now when I qualify I run 8:12 pace instead of 8:24.

I’ve always thought it was too easy to get in, especially since it raves about being so prestigious.

I won’t be trying to qualify for Boston for a few more years though! Maybe they’ll keep bringing the times down.

What is your opinion on it?

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A heart full of good

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Thursday

 

breakfast

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  • fruity cheerios
  • banana

    • lunch

    P1270045

  • gatorade
  • baked lays
  • double deli (turkey, ham, swiss cheese, and lettuce)

    • workout

    3 Miles in 25:10 [8:23 per mile]

    Easy recovery run

    8:32
    8:24
    8:14

    Thoughts during run:

  • I’m too tired to do another mile
  • My body hurts so bad from lifting.
  • I can’t swing my arms.

    • dinner

    IMAG0036

  • 2 pieces sausage pizza
  • french fries
  • chocolate milk
  • plat outs (kind of like quesadillas)
  • orange (did not eat apple)

    •  

    Friday

    Slept in and then went to volunteer at 10am for a program one of my teachers helps out/started. It’s called Backpacks for Fridays. For short it’s called the BFF program.

    Taken from site:

    The BFF program is simple: food is delivered to participating schools,

    volunteers fill backpacks with nutritious, non-perishable, easy-to-

    open meals and snacks, which are discreetly distributed to children

    to take home over the weekend, and children return the

    backpacks on Monday for the process to be repeated throughout the

    school year.  

    It was a great experience and I hope to do this every Friday. It didn’t take long at all to volunteer and we help so many children!

     

    Lunch

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  • spaghetti
  • breadstick
  • two turkey and cheese sandwiches (only ate the middles, not the outsides)
  • powerade

    • workout

    Supposed to have done a hill workout. But we ended up playing Knock Out with the basketballs for 2 hours.

    Dinner

    Unpictured mexican food


    Saturday

     

    breakfast

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  • Three Sisters Cereal: Marshmallow Oaties

    • workout

    Did hill workout.

  • warmup: 10 minutes – 1.25 miles
  • hill workout: 2.9 miles in 24:12

    • 2:51
    2:00
    = 4:51 loop
    2:55
    1:56
    = 4:51 loop
    2:57
    1:53
    = 4:50 loop
    3:01
    1:50
    = 4:51 loop
    2:57
    1:47
    = 4:44 loop

  • cooldown: 9:11 – 1.1 miles
  • total mileage: 5.27 miles

    • Thoughts during the run:

  • Gosh hills are so hard.
  • My quads hurt so bad.
  • Aw, look at the stray kitty. Poor thing.
  • I want to cry.
  • I can’t wait for Alex to get back.
  • This workout sucks.
  • Maybe if I stay to the left I’ll miss the bad mud patches.

    • dinner

    P1290050

  • few bites applesauce
  • orange
  • two pieces of philly cheesesteak pizza
  • two slices of cheese bread
  • chocolate milk

    • Sunday

     

    brunch

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  • roast beef with noodles
  • rice
  • unpictured bowl of cereal

    • workout

    Long run. Supposed to be 7 miles, but ran over because I got distracted talking to my teammate Jessica on our run Smile  I also want to congratulate her because she just ran a PR in the 5k on the track with a time of 18:12!!! Impressive!

    7.54 Miles in 1:00:33 [8:01 per mile]

    8:15
    7:59
    8:03
    7:51
    8:01
    7:59
    8:01
    4:20 (.54 @ 8:03 pace)

    Thoughts during the run:

  • So glad I’m getting this done early.
  • Jessica is really nice.
  • It’s cold.
  • Now it’s hot and I’m sweating.
  • This feels great and very comfortable.
  • I like talking to Jessica.

    • dinner

    P1300053

  • turkey tetrazzini
  • 2 slices of pepperoni pizza
  • orange juice
  • a little bit of mediterranean pasta
  • 3 oranges throughout the day

    • **I may not do a vlog anymore for the Three Sisters review, but it will be soon. I know it was supposed to be forever ago but I’ve been so busy/distracted with other things.

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