"When I do the best I can with what I have, then I have won my race." Jay Foonberg

Weekly Running Log

Wednesday, July 27, 2011

Splitting 'er up...

I got dressed this morning to do my run and first one thing then another changed my plans for the day. By lunch, I was absolutely mad at myself for letting "things" dominate my day and now I'm just wanting to lay around on the couch in my workout clothes wanting a nap and not having broke a sweat! What a sorry picture!! And though Kent had gone and gotten in his workout and swim it just made me feel that much more, well, whatever!!!

But what kept coming to my mind was Nike's "Just Do It" and for every reason I could think of, there just wasn't a legitimate reason as to why I shouldn't and I was wasting a lot of time trying NOT to do "something". So I MADE myself get up and attack "some" kind of exercise. Thinking I could eke out a couple of miles on the treadmill was satisfactory to me...at least that gave me "something" for the day. I was really having a pity party. For one thing, I missed out on running with some sweet friends early this morning and I really wanted to run with them. The treadmill wasn't as terrible as I kept telling myself it was. After a couple of miles, I got off and decided to do some weights. I am soooo behind on my weight workouts as well as my core and I can really tell it. On top of that, I had gained 4 pounds over the last month, felt flabby, and wanted to nurse my dark chocolate for eternity. I mean, it IS good for you, right???

Well after the first couple of miles and doing some weights, the thought came to me to run another couple. Thinking that was "nothing", I hopped back on the tm and did these. The workout changed from then on out. All in all, I had an outstanding workout! Splitting my running up in two-mile sessions seem to have given me more and more energy and brought excitement back to my running with unexpected, unplanned speedwork. I really needed this today! Here's the breakdown of my workout:

2 miles-18:39 (1st mile warm-up; 2nd mile-8:34, 8:20-2x400 with equal recovery)
1 mile-8:57
1 mile-8:20, 8:49, 8:00, 8:20 (400 increments)
Weights, Balance
1 mile-8:49, 8:27, 8:00, 8:20 (400 increments)
1 mile-8:57
Lastly, Abs and Core workout

I'm ready now to pat myself on the back for a different kind of workout that ended with a great feeling. I really loved the breaks and I was able to sustain longer, harder paces than I have in a long time. Maybe there's hope for better races this fall. Whew!


Tommy Payne said...

i will not read your blogs any more, they make me want to do more. ha...keep it up...

Anonymous said...

Best ways to have a flat snd sculpted stomach is to use abdominal exercise machines. The advantage of abdominal exercise machines is that it strengthens the stomach muscles but does not increase their size.

Sharon Pustejovsky said...

Thanks for the inspiration! Here lately there have been a few days when I ended up not only not running as I'd hoped, but feeling like I needed a nap. And that treadmill, well I feel that more than 2 miles on it is practically unbearable sometimes. Maybe splitting it up like you did will help me in the future. Lifting the weights in between makes a lot of sense, too.

Now please forgive my ignorance about this, but what exactly does this mean? 1 mile-8:20, 8:49, 8:00, 8:20 (400 increments). I am still not familiar with a lot of these terms, but I'm trying. I understand that you ran a mile in 8 minutes and 20 seconds (awesome time, by the way!). But are you saying that in addition to that mile, you did 3 more miles after that, one at 8:49, one at 8:00, and one at 8:20? Or are you saying that those last three were seconds of sprinting - 8.49 seconds? I'm trying to figure out whether I am reading speedwork numbers or not. What does the 400 increments mean? 400 yards (or meters?) Were the last three numbers the total time to do 400, or did you do 400 3 times at each of those numbers. I have never completely understood that. I have been trying to do a bit of sprint work from time to time, and what I usually do is either do a sprint in the middle of my run, then one at the very end, or do 3 or 4 sprints on the flat part of our neighborhood (it's probably about .15 miles) at the end of my run. I haven't done it in a while but would like to start back up. I just wish I understood the running stat/lingo concerning this. Thanks so much! Especially for sharing your inspiration!

2017 Races

  • 12/10/17...MS Coast Half
  • 12/09/17...MS Coast 5k
  • 11/25/17...Kaiser Half
  • 11/18/17...Wild Turkey Trot 5k
  • 11/11/17...Rotary Oyster 5k
  • 10/14/17...Shrimp Festival 10k
  • 02/18/17...Sea Turtle Half
  • 02/04/17...Double Bridge 15k
  • 01/29/17...Big Beach Half

2017 Bike Rides

  • 10/01/17...Southern Magnolia Ride [25.85]
  • 05/13/17...Good Life Ride [26]


  • MS Coast Double Down...5k & Half
  • Run The Beach...3 Half's

2017 Goals

  • Back-to-Back Races [Done]
  • 3 Half Marathons [Done +1]
  • 1,000 Miles-No
  • First Half Marathon Series [3 Done]
  • Work on core/strength 2-3 times a week-No
  • Lose 25 pounds-No
  • NEVER give up! YES!!
  • Control/Eliminate refined sugars-Good

2016 Races

  • 10/15/16...Shrimp Festival 5k
  • 05/30/16...Fiesta Five Flags 5k
  • 03/19/16...Azalea Trail 10k
  • 03/13/16...St. Pat's Leprechaun 5k
  • 03/05/16...Bay to Breakfast 12k...1st trail race
  • 02/20/16...Sea Turtle Half
  • 02/13/16...Double Bridge 15k

2016 Goals

  • Run 1,000 miles-Done
  • Bike 300 miles
  • Half Marathon-Done
  • Eat fruit daily
  • Push through the hard times-Done
  • Cut back on refined sugar

2015 Races

  • 12/19/15...Make It To The Line 4 Miler
  • 11/21/15...Wild Turkey Trot 5k
  • 11/14/15...Oyster 5k
  • 10/10/15...Shrimp Festival 5k
  • 05/30/15...PHind a Cure-W/D
  • 05/02/15...Fiesta Five Flags 5k
  • 04/18/15...Zydeco 5k - W/D
  • 04/??/15...Virtual Remember the Fallen 5k
  • 04/??/15...Virtual Boston Strong 5k
  • 04/11/15...Magnolia 5k
  • 03/28/15...Azalea Trail 10k
  • 03/07/15...Circle K 5k
  • 03/01/15...Gulf Coast Lulu's 10k
  • 02/28/15...Sweetheart 5k
  • 02/07/15...Double Bridge 15k

2015 Goals

  • 1 Half Marathon
  • Eat fruit daily
  • Overlook past failures
  • Push through the hard times/things

2014 Races

  • 12/06/14...St. Jude's Half Marathon
  • 08/16/14...Pinky 5k Virtual
  • 08/15/14...Howl @ the Moon 10k Virtual
  • 02/15/14...Sweetheart 5k
  • 02/01/14...Double Bridge 15k

2014 Goals

  • 1 Half Marathon
  • 700 Running Miles
  • Strengthen my Upper Body
  • Recuperate, Recover, Renew
  • Get active in WW
  • Eat Fruit Daily
  • Start Clean Eating
  • Begin Eliminating Sugar from Diet

2013 Races

11-30-13...Stennis 5k
11-23-13...Turkey Trot 5k
11-08-13...Run For The Kids Virtual Half [St. Jude's]
10-12-13...Shrimp Festival 5k
09-22-13...Talladega Half
07-04-13...Wesson 2 Miles
06-29-13...Emz Liverpalooza 5k
05-18-13...Pursuit of Fun 5k
04-20-13..Warrior Dash
04-07-13...Gulf Coast Half-Pensacola
03-23-13...Azalea Trail 10k
03-10-13...Leprechaun 5k
02-24-13...NOLA Marathon
02-02-13...Double Bridge 15k-Pensacola
01-13-13....Gulf Coast Half-Lulu's

2013 Goals

  • 3 Half Marathons-Done-Plus 1
  • 1 Marathon-Done
  • 1000 Running Miles-No, due to RC Tendonitis & Broken Shoulder
  • Eat fruit daily-A little aggressive but better
  • Maintain weight in 130's-Did NOT happen!

2012 Races

12-08-12...FloraBama Jingle Bell 5k
11-24-12...Jingle Bell 10k
11-17-12...Turkey Trot 5k
10-27-12...Jazz Half
10-20-12...OS Rotary 5k
10-13-12...Race for Grace 5k
09-29-12...5k For Katlyn
07-04-12...Wesson 2 Mile
04-15-12...Gulf Coast Half...[Withdrew-bronchitis]
04-14-12...Diversity Dash 5k
03-24-12...Azalea Trail 10k
03-03-12...MS50 20k...[Withdrew-bronchitis]
02-25-12...Kids Need Heroes 5k
02-11-12...Sweetheart 5k
02-04-12..Double Bridge 15k
01-14-12...Pensacola Half

2012 Goals

  • 1 Full Marathon-Marine Corp filled up
  • 3 Half Marathons-2 Down-Sick had to drop 2
  • 20 Miles-Wkly Mileage-Bronchitis kept me from this
  • Cross Training 2x Week-Poor Commitment
  • Weekly Weights W/O-Again Poor Commitment

2011 Races

  • 11-26-11...Kaiser Half
  • 11-19-11...Turkey Trot 5k
  • 11-11-11...Thumbs Up for Bill 5k
  • 11-05-11...Senior Bowl 10k
  • 10-22-11...Running the Streets 5k
  • 10-15-11...Shrimp Festival 10k
  • 10-08-11...Mullet Run 5k
  • 09-24-11...Waiting for a Cure 8k
  • 09-05-11...Labor Your Legs 5k
  • 07-04-11...Wesson 2 Miles
  • 06-04-11...Bay Fest 5k
  • 05-14-11...Stargazer 5k
  • 04-30-11...Fiesta 5 Flags 5k
  • 04-16-11...St. Benedict's 5k
  • 04-10-11...Gulf Coast Half
  • 03-26-11...Azalea Trail 10k
  • 03-19-11...St. Patrick's 5k
  • 03-05-11...Eco 5k
  • 02-13-11...Mardi Gras Marathon

Secrets to Running a 5k

Here is an excellent site for those who have thought about running a 5k race but just hadn't made that move yet. There's tips, directions and even a section on what to wear. If you have never run a race, you are missing out on a lot of fun. You will have support from most everyone you meet. Now for the site...click here to change your life and get started!

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