3 Mile Positive Split Run

Too bad they aren’t a good thing like their misleading name suggests. After 4 days off from any formal exercise, I was looking forward to a sweaty workout since 8:30am when my butt hit the office chair. I did workout 1B of NROLFW (only 2 more in stage 1!) at lunchtime and saved the run for after work. I set out for 3 miles at 5:15pm. It was 86 degrees, the route I took was 85% sunny and I didn’t bring my camelbak. Not the smartest decisions and I’m sure they contributed somewhat to my pretty slow, positive split run but all excuses aside, I think I’m getting slower.

Mile 1: 8:44

Mile 2: 8:55

Mile 3: 9:00

Average pace: 8:53

To think I ran a 5 mile race with an average pace more than 40 seconds faster than that less than 2 months ago seems impossible right now. Looking back on my runs (I knew there was a reason I meticulously keep track of them) there is definitely less speed work and HIIT going on since the race. I also ran a total of a mere 11 miles in the past 2 weeks. Lame.

I’m ok with losing a bit of speed because as I talked about last week, I don’t think it’s possible to run at the same level as before while giving NROLFW my all and I’m ok with that. Average paces around 9:00/mile though is quite the departure from my normal 8:20-8:30’s. I think I need to step up the mileage and be diligent in incorporating at least one speed work or interval session a week to get myself back in gear. I’m considering this my wake up call. I don’t see any reason why runs around 8:35-45 while doing NROLFW can’t be possible.

After laying out my running plan for the upcoming weeks in my head, I got to baking because it’s somebody’s birthday around here today.

Ginger's birthday dog cake

My puppy turns 4 today. And yes, she will still be my puppy. I don’t know if I’m getting soft in my old age or what but we’ve never done anything special for Ginger’s birthday before. In fact, I think we even forgot it 2 years ago. But this year, I wanted to make her a doggy cake. I think her age is starting to sink in for me. At 4 years old, she will surpass me in “doggy years” this year and from there on out I feel like she’s going to age rapidly. Our pointer growing up only lived until 9. I hope Ginger outlives that but if not, she’s almost halfway there and that thought saddens the heck out of me. She’s crazy, makes life difficult at times, but seriously brings me so much joy I can’t imagine not having her and her floppy ears around.

Ginger puppy 8 weeks old

Ginger puppy 9 weeks old

Ginger puppy 10 weeks old

Ginger Juno Beach, FL

Ginger 16 weeks old

Ginger with raw hide bone

Ginger Juno dog Beach

Ginger Christmas

Ginger NY snow

Ginger raw hide

Considering we don’t feed her any scraps from the table and she rarely gets “human food”, I decided to record her reaction to her own cake. And, I’m not talking to myself in the video, Ulysses was nearby out of the camera’s view.

I realize after watching this, that I am now the crazy dog person. This also might be the closest thing I ever get to watching my “kid’s” birthdays growing up since we’re not getting on that boat anytime soon, or ever.

For those of you interested, it was just flour, oil, shredded carrots, honey, pb, baking soda, an egg and vanilla. I just googled “dog cake recipes” and found it.

Do you celebrate your pet’s birthday?

What’s the craziest thing you’ve done for your pet?

filed in: Fitness


  1. Cait @ Beyond Bananas

    Happy Birthday to your pup!

    I know what you mean about racing times being speedy. When I ran my 10K .. I somehow managed an average of 7:33/mi. What?! Now I don’t feel like I could run 1 mile at that pace. ha. BUT … I bet if you were running a race again – your times would be quicker. There is something about race day .. the adrenealine.. the other racers.. competition.. that gets you going!! I feel like people usually have much faster splits and average paces for a race.. then when running alone/training. Something about the racing atmosphere!

  2. Monica

    Happy birthday, Ginger!

    Well, we’ve only had Maia for six days, but we bought her a kiddie pool, which so far qualifies as our most over-the-top purchase. It’s going be a hot one here in Boston today so she might be trying it out for the first time!

  3. kari @ Running Ricig

    Omg, those pictures are too freaking cute. It makes me wish we’d had Bungee when she was a pup. We celebrated Bungee’s birthday, but just got her a bone and some treats. We’re going to do something a little “bigger” for her adoption day. Because she’s our kid.

    P.S. I think Bungee would have housed that cake in like 2 seconds.

  4. barbara

    happy birthday Ginger, from your grandma. You definately would have eaten that faster at my house…or else!

  5. Cait's Plate

    Oh my gosh Ginger as a puppy is TOO adorable!! Happy birthday to her!

    And also – I always run races faster than just a plain old run. I think it’s the competitiveness of the race that does it. My splits for my last 5 mile race were 7:30s and imagining doing that now feels like death to me! Haha.

  6. Taralyn

    Don’t underestimate the power of heat and humidity. No doubt if you keep with the strength training and your “slow” runs you’ll be rocking it this fall. Hang in there!

  7. Cindy

    Aawwww happy birthday Ginger! Our weimys just turned 4 and it makes me sad too thinking that they may only live 4 or 5 more years. Better enjoy it now, even when they’re being crazy!

    As for the running, I agree with the other comments that race time are usually faster than training. And when you have a day where you think your times are terrible, just remember that 90% of people in America will not even be working out today! Therefore, you rock, despite your times!

  8. Lindsay

    Aaww, happy birthday Ginger! Today is my dog’s 4th birthday, too! Lucy had some special treats this morning, but I’m defs going to bake her a cake next time!! Thanks for sharing!

  9. Hayley @ Oat Couture

    Aww her asleep on that deck chair!! :) Happy birthday Ginger!! And don’t worry about your times, I’m not a racer so I can’t really offer advice in that respect but I agree with what most people are saying, I bet if you raced tomorrow your times would be much faster! Just keep doing what your doing! :)

    1. Tiff @ Love Sweat and Beers

      I’m with Hayley – I love the deck chair pic! I never thought about how much my lifting might contribute to my not-so-speedy running. I guess I’m about as fast as I want to be, but I wonder what I’d be like if I only focused on running and cross training for running instead of general, overall fitness.

  10. Paula @ Eat: Watch: Run

    So cute! You are not a crazy dog person. You know who it? My aunt. She doesn’t feed her dog regular dog food. She makes her dog a meatloaf every week and that is the dog’s food for a week.

    Oh, and my mom was visiting my aunt one day, and she went to have some of the meatloaf not knowing it was the dogs. My aunt wouldn’t let her eat any of it. She told her that was the dog’s meatloaf (exactly the same as human meatloaf) and if my mom wanted some, she would make her her own meatloaf.

    Feel normal now?

  11. Jen @ Light Enough to Travel

    Aww, Ginger is so dainty when she eats! Most dogs I know would have inhaled it. She’s so sweet! Happy Birthday Ginger. :)

  12. Clara Green

    It’s going be a hot one here in Boston today so she might be trying it out for the first time! No doubt if you keep with the strength training and your “slow” runs you’ll be rocking it this fall. There is something about race day .. And don’t worry about your times, I’m not a racer so I can’t really offer advice in that respect but I agree with what most people are saying, I bet if you raced tomorrow your times would be much faster!


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