Yes, during last weekend's long run I felt like the energizer bunny! It was 6 miles and I ran the whole way! And, I ran FAST!
Well, today's run was 7 miles. And it was SO TOUGH!!! I walked multiple times. I had the worst side stitch of my life...I could barely do baby steps for awhile & thought I was going to have to take a long walk home. My feet hurt. My shoes were bothering me. My coach had set paces and I was way off. I was running my miles a lot slower than I have in a month. Ugh.
When I got home, I had several thoughts.
"Man, I can hardly walk! And, this was only about HALF of a half marathon!"
"Wow, that pool looks refreshing. I'm hopping in there!"
"My tummy hurts...I think I might vomit...or something."
"What was I thinking?!? I signed up for THREE half marathons!"
So, I did hop in the pool. Kind of gross, I guess, but it is my pool. I just pull of my shirt and get in with my running shorts & running bra. It is only 8 am and no one else is up & around yet. Ahhh...the water did feel good! I
As I thought in the water, I drank my Muscle Milk. After about 10 minutes, I was able to stretch IN the water. Man, it feels good! And, while I sat & stretched & then did a little light swimming, I got to thinking...
First of all, LESSON LEARNED!!! Yesterday, I did a HARD 45 minute bike ride...a PR! And, I tried yoga...for the first time! Ummm...NOT a good way to prepare for a long run! I need a day of rest, or maybe swimming, before a long run. I'm actually usually better the day after and can do a bike ride or something. But, not so challenging as I did yesterday!
Also, maybe I'll try Vibrams??? You see, I started running a year ago with 2 pairs of shoes. Since I ran so little to start with, I'm just now retiring my 2nd pair. I bought 2 more of the same style of shoe and have only started wearing pair #3 about 6 weeks ago.
Well, the first time I wore the shoes, I had to quit after about a mile. And, I was at the lake and didn't have any other shoes. They just HURT! I put them away for awhile, and then started trying them for shorter runs. Still not great, but I'll get used to them, right?
Last week was the first long run and they felt OK...not great, though. The toe area feels 'big' and they just aren't as comfy as the others. Today, the toe area felt really big....like I was swimming in there! I almost stopped and retied them, but I didn't. The fronts of my feet (balls of my feet) were aching, especially on one foot. And, they were even falling asleep. Now that I've been home awhile, my feet are still not feeling well. I don't like these new shoes.
I've also been reading "Born to Run." It had a slow start, but now I'm really enjoying it. Well, one of the guys runs barefoot and was talking about how they ran in the old days, how the Tarahumara run (a running people in Mexico), and how God created are feet as a miraculous instrument designed perfectly. My sil runs with her Vibrams and LOVES them! Maybe it's time I give them a try. At the least, I'm taking my 'new' shoes to the store along with my 'old', well-loved shoes, and asking them why these aren't working for me.
I'll be taking the rest of the day easy, and don't plan on any exercise tomorrow except perhaps some light swimming or pilates at home. Then, on Monday, I'm trying out a weekday women's running group!
Some days are tough, but we've got to be tougher!!!
Showing posts with label running. Show all posts
Showing posts with label running. Show all posts
Saturday, August 20, 2011
Thursday, August 18, 2011
Hills & Learning to Finish STRONG!
Today I ran my first 'real' hill workout! Here's how it went...
First of all, I didn't get to start until 9 am as I dropped my daughter off for her first day of school! (She's 10, but we've homeschooled until now. BIG DAY for both of us!) So, at 9 am it was already 86 degrees. When I was finished, it was 89! And, most of my first 25 minutes was IN THE SUN!!! Ugh!
I ran a warmup mile, mostly in the sun, at 11:55. (My warmups are even getting faster, though it was a comfortable pace!) Then, I did "the hill" 5x up & down. The hill is in a park and is kind of 2 hills. You start in the grass near a soccer goal and run up a fairly steep hill, down a little & then a little flat area, and then up the 2nd part of the hill. There are a few trees (so shade!) near the base and at the top. I stopped every time to walk a few seconds & get a few drinks of water. Hydrate, hydrate, hydrate!
When I was done with the 5 ups & downs, I was only about 1.8 miles, so I did a slow run to finish mile 2 in 15:21. (Remember, this was up & down a hill & quite a lot of water/walk breaks!)
I was really tired by then, and it was hot. But, I found a shady path to run for mile 3. I couldn't really start running again and walked quite a bit of the first 1/2 mile. I started telling myself I could run 2 minutes and walk 1. This helped, though I haven't had to pull this trick in awhile!
I tried to run most of the 2nd half of a mile without walking. I told myself the faster I finished, the sooner I could get in the a/c! I was running slow...about 13 & 14 minute paces.
When I saw I only had about .2 miles left, I decided to push myself. I've been practicing this as I have yet to have a race where I finish strong! Well, I started running faster, and faster, and faster. I hit 11:00 then 10:30 then 10:00. I tried to see a 9:something...I did! I ran FASTER! I ended up running 8:45 by my Garmin! (When I downloaded, it shows I finished at 7:40!) WooHoo! I'm learning how to RACE!!!
I'm learning to dig DEEPER and can't wait to start racing again!
First of all, I didn't get to start until 9 am as I dropped my daughter off for her first day of school! (She's 10, but we've homeschooled until now. BIG DAY for both of us!) So, at 9 am it was already 86 degrees. When I was finished, it was 89! And, most of my first 25 minutes was IN THE SUN!!! Ugh!
I ran a warmup mile, mostly in the sun, at 11:55. (My warmups are even getting faster, though it was a comfortable pace!) Then, I did "the hill" 5x up & down. The hill is in a park and is kind of 2 hills. You start in the grass near a soccer goal and run up a fairly steep hill, down a little & then a little flat area, and then up the 2nd part of the hill. There are a few trees (so shade!) near the base and at the top. I stopped every time to walk a few seconds & get a few drinks of water. Hydrate, hydrate, hydrate!
When I was done with the 5 ups & downs, I was only about 1.8 miles, so I did a slow run to finish mile 2 in 15:21. (Remember, this was up & down a hill & quite a lot of water/walk breaks!)
I was really tired by then, and it was hot. But, I found a shady path to run for mile 3. I couldn't really start running again and walked quite a bit of the first 1/2 mile. I started telling myself I could run 2 minutes and walk 1. This helped, though I haven't had to pull this trick in awhile!
I tried to run most of the 2nd half of a mile without walking. I told myself the faster I finished, the sooner I could get in the a/c! I was running slow...about 13 & 14 minute paces.
When I saw I only had about .2 miles left, I decided to push myself. I've been practicing this as I have yet to have a race where I finish strong! Well, I started running faster, and faster, and faster. I hit 11:00 then 10:30 then 10:00. I tried to see a 9:something...I did! I ran FASTER! I ended up running 8:45 by my Garmin! (When I downloaded, it shows I finished at 7:40!) WooHoo! I'm learning how to RACE!!!
I'm learning to dig DEEPER and can't wait to start racing again!
Monday, August 15, 2011
Changing up the runs is FUN!
Today my coach had me do a different kind of run. I warmed up for a mile (as always!) and then did the following. 1 min at 12:45 pace, 1 min at 11:45 pace, 1 min at 10:45 pace, and 1 min at 9:45 pace. Then, I was allowed a recovery minute (I slowly jogged the first time but walked the others) and then I started it all again! I did this 4 times. Then, I ran a little longer and ended up doing 3.4 miles.
First of all, my Garmin isn't quite sensitive enough to tell me immediately what my pace is...it often takes half a minute for it to figure it out! So, it was basically impossible to do these paces correctly. (It'd been better to do on a treadmill.) I actually just kept bumping up the pace every minute...and ended up at about 9:00 instead of 9:45.
Anyway, I'm really enjoying all of these different kinds of runs! It's fun to watch my watch and try different speeds. I don't know how to explain it, but it is so much better than just running 'x' miles or 'x' minutes every time!
Hope you are having a great start to your week! I guess I'll be hitting the pool in the morning. Not my favorite thing, but I found a new drill I'm going to work on. Hopefully, it'll help!
First of all, my Garmin isn't quite sensitive enough to tell me immediately what my pace is...it often takes half a minute for it to figure it out! So, it was basically impossible to do these paces correctly. (It'd been better to do on a treadmill.) I actually just kept bumping up the pace every minute...and ended up at about 9:00 instead of 9:45.
Anyway, I'm really enjoying all of these different kinds of runs! It's fun to watch my watch and try different speeds. I don't know how to explain it, but it is so much better than just running 'x' miles or 'x' minutes every time!
Hope you are having a great start to your week! I guess I'll be hitting the pool in the morning. Not my favorite thing, but I found a new drill I'm going to work on. Hopefully, it'll help!
Saturday, August 13, 2011
Incredible 6 Mile Run! & Safety Tips
Today I was back to training with my US Fit running group. The 'red' team (10+ min/mile marathoners) was doing 7 miles while the 'blue' team (half marathoners of all paces) was doing 4 miles. My running coach wanted me to do 6 miles. Since all of our runs are out & back, I went withe the 'red's and turned around at the 3 mile mark.
To start with, I wasn't really enjoying it. I didn't sleep well last night knowing I needed to be up before 6 am if I wanted to make the run. In fact, I finally turned the alarm off & decided I'd just run on my own when I got up. Well, after not a lot of sleep, I woke up a little before 6. I knew I wouldn't get back to sleep so I decided to give the group another try. It's not that it has been 'bad', but I like running on my own & I didn't want to be the 'only one' turning around after 3 miles.
We started running at 6:30. It was already 82 degrees - and humid. (This is Houston!) I started in the middle of the pack but was the last person by the half mile mark. I was wanting to stay at about a 12:45 pace for at least the first 3 miles. I knew I could go this far without walking IF I didn't push too hard. Well, the group was running 12:30 and sometimes 12:15. I decided to keep them in my sights.
There was a moment when I decided this was my last run with the group. (Though I later changed my mind!) There is a 'sag' coach, I guess you'd call them. There are multiple coaches with each group and 1 is assigned to make sure everyone is accounted for. Well, she turned around & realized she wasn't the last one. She was running with 2 other ladies & must have said something...as first one lady then the other turned around. It made me feel uneasy that everyone was looking to see who was being so slow! But, that's part of the mental game, right!? I had to run MY run for today. I decided I could hang back and let them 'pull' me with an invisible rope. I didn't know the course, so I didn't let them get too far ahead. I figured they'd walk eventually and I'd catch up. (Well, they never walked that I saw, but others did walk & I caught up to them!)
The route we run starts off in a neighborhood for about a mile. Then you have less than a quarter mile on dirt and then it turns into a nice blacktop trail. There are some 'hills'. Nothing too long or too steep, but it is great to have that as part of my training as my regular neighborhood run is FLAT!
I passed several people including one of the coaches while he was walking. I told him I'd be turning around early...at the 3 mile mark. I wanted to let him know so they didn't think I'd disappeared!
I hit the 3 mile mark and felt really good! My pace was great. I felt like a little energizer bunny. (I thought of that several times...my pace felt so good I was wound up like that little bunny!)
At about mile 4 I caught up with a lady who had a triathlon shirt on from the weekend before. I talked to her for awhile. She had done it as a relay and done the running portion. She said she was impressed by how hard a triathlon was and I told her about my experiences. We were running a little too fast for me and I finally told her I couldn't keep up the pace so she should feel free to go on. It's kind of funn, because she did...and I caught up to her about 5 minutes later while she was walking. I didn't see her again.
I hit the one hour mark at about 5 miles. I had not walked a SINGLE STEP!!! WooHoo!!! This is amazing as I used to stop at LEAST every mile. Wow. What a difference! I have learned, in just the past few weeks, that I can run a lot farther without walking if I have the right pace. But, my farthest 'run without walking' was 3.5 miles. I hit 5 miles...and decided I WOULD run 6 miles without walking.
At mile 5.1 I got a small side stitch. Hmph! So, I slowed just a tad and focused on breathing. My coach told me I should visualize the oxygen going to my muscles and I tried that. It never got worse, but it didn't really get better either. I ran with a side stitch for the last .9 miles!
I ended up running 6.00 miles in 1:37:37. That is a 12:17 pace! That is GREAT for me!!! (And, just wait until the weather cools down!!!) And, I was steady...just as my goal was...my miles were: 12:36, 12:07, 12:13, 12:07, and 12:07. (That last mile I was sometimes slower than a 13:00 pace and at other times closer to 11:00...because of the side stitch.)
After the run, we had a seminar from one of the coaches. He is a police officer who travels the country doing anti-terrorism talks to other officers. Well, he talked to us about safety. Here are some of his tips:
...wear an ID (like Road ID)
...don't run alone (this one's hard!)
...if you do run alone, let someone know your route & when you'll return
...women should dress 'frumpy' and not be wearing big jewelry, etc
...wear bright colors
...run against traffic
...if a runner (or someone) is approaching you, look them in the EYE!!! (don't let them 'sneak' up on you)...you can say 'hi' or whatever, but let them know you are aware they are there!
...WEAR some kind of "Road ID" with your emergency info - emergency contact, any medical conditions, and blood type - you might not be able to talk if an ambulance picks you up!!!
Be safe out there & hope you all have a good run, or whatever you're doing, this weekend!
To start with, I wasn't really enjoying it. I didn't sleep well last night knowing I needed to be up before 6 am if I wanted to make the run. In fact, I finally turned the alarm off & decided I'd just run on my own when I got up. Well, after not a lot of sleep, I woke up a little before 6. I knew I wouldn't get back to sleep so I decided to give the group another try. It's not that it has been 'bad', but I like running on my own & I didn't want to be the 'only one' turning around after 3 miles.
We started running at 6:30. It was already 82 degrees - and humid. (This is Houston!) I started in the middle of the pack but was the last person by the half mile mark. I was wanting to stay at about a 12:45 pace for at least the first 3 miles. I knew I could go this far without walking IF I didn't push too hard. Well, the group was running 12:30 and sometimes 12:15. I decided to keep them in my sights.
There was a moment when I decided this was my last run with the group. (Though I later changed my mind!) There is a 'sag' coach, I guess you'd call them. There are multiple coaches with each group and 1 is assigned to make sure everyone is accounted for. Well, she turned around & realized she wasn't the last one. She was running with 2 other ladies & must have said something...as first one lady then the other turned around. It made me feel uneasy that everyone was looking to see who was being so slow! But, that's part of the mental game, right!? I had to run MY run for today. I decided I could hang back and let them 'pull' me with an invisible rope. I didn't know the course, so I didn't let them get too far ahead. I figured they'd walk eventually and I'd catch up. (Well, they never walked that I saw, but others did walk & I caught up to them!)
The route we run starts off in a neighborhood for about a mile. Then you have less than a quarter mile on dirt and then it turns into a nice blacktop trail. There are some 'hills'. Nothing too long or too steep, but it is great to have that as part of my training as my regular neighborhood run is FLAT!
I passed several people including one of the coaches while he was walking. I told him I'd be turning around early...at the 3 mile mark. I wanted to let him know so they didn't think I'd disappeared!
I hit the 3 mile mark and felt really good! My pace was great. I felt like a little energizer bunny. (I thought of that several times...my pace felt so good I was wound up like that little bunny!)
At about mile 4 I caught up with a lady who had a triathlon shirt on from the weekend before. I talked to her for awhile. She had done it as a relay and done the running portion. She said she was impressed by how hard a triathlon was and I told her about my experiences. We were running a little too fast for me and I finally told her I couldn't keep up the pace so she should feel free to go on. It's kind of funn, because she did...and I caught up to her about 5 minutes later while she was walking. I didn't see her again.
I hit the one hour mark at about 5 miles. I had not walked a SINGLE STEP!!! WooHoo!!! This is amazing as I used to stop at LEAST every mile. Wow. What a difference! I have learned, in just the past few weeks, that I can run a lot farther without walking if I have the right pace. But, my farthest 'run without walking' was 3.5 miles. I hit 5 miles...and decided I WOULD run 6 miles without walking.
At mile 5.1 I got a small side stitch. Hmph! So, I slowed just a tad and focused on breathing. My coach told me I should visualize the oxygen going to my muscles and I tried that. It never got worse, but it didn't really get better either. I ran with a side stitch for the last .9 miles!
I ended up running 6.00 miles in 1:37:37. That is a 12:17 pace! That is GREAT for me!!! (And, just wait until the weather cools down!!!) And, I was steady...just as my goal was...my miles were: 12:36, 12:07, 12:13, 12:07, and 12:07. (That last mile I was sometimes slower than a 13:00 pace and at other times closer to 11:00...because of the side stitch.)
After the run, we had a seminar from one of the coaches. He is a police officer who travels the country doing anti-terrorism talks to other officers. Well, he talked to us about safety. Here are some of his tips:
...wear an ID (like Road ID)
...don't run alone (this one's hard!)
...if you do run alone, let someone know your route & when you'll return
...women should dress 'frumpy' and not be wearing big jewelry, etc
...wear bright colors
...run against traffic
...if a runner (or someone) is approaching you, look them in the EYE!!! (don't let them 'sneak' up on you)...you can say 'hi' or whatever, but let them know you are aware they are there!
...WEAR some kind of "Road ID" with your emergency info - emergency contact, any medical conditions, and blood type - you might not be able to talk if an ambulance picks you up!!!
Be safe out there & hope you all have a good run, or whatever you're doing, this weekend!
Thursday, August 11, 2011
3x800 & Strength Training...ouch!
This morning, I did my 3x800 run...outside in the heat, though at 6:30 in the morning. I started out by running 1 mile at about 12:50. Then, I walked for about 2 mins. I did take walk breaks (actual WALK breaks) between each run. Then, I started my three 800s.
My coach wanted me to stay at about 5:10-5:20 for each 800. That's about 10:20-10:40 per mile pace. Well, my times were 5:09, 5:07, and 5:06! I was trying to stay between 5:10-5:20, but my Garmin watch is acting up a bit so I couldn't keep it really steady. I was really tired after this and finally ran another 1/2 mile at about a 13:20 pace. I'd planned on running a total of 4 miles, but only ran 3. This was both because I was TIRED and I needed to get back so my hubby could leave for work.
About 2 hours later, I met with my old strength trainer. (She's also my 'buddy' from my 2nd sprint triathlon...it was her first tri, and my 2nd.) WOW!!! She worked me out HARD!!! First, we did some leg works...and my legs were already tired. But, I appreciated it! Then, we did a LOT of upper body training. I've really been neglecting my upper body.
A few things we did...
20 pushups (3 times)...BUT, we did it on an incline (with feet on ground & arms on bench) and I had to go to the floor on my kneeds for the last set. Yikes!! I really want to work back up to 20 pushups at a time!
45 second plank...BUT, I had worked up to 90 seconds! I probably could have done 10 more seconds, but not much more.
Anyway, everything she asked of me was so hard! But, back in April I would have done a lot better. I need to decide if I'm going to start paying for a trainer again, or being more dedicated on my own...or even start going to a weekly group class! (School starts next Thursday so I'll have a lot of time.)
Tomorrow is FRIDAY (yeah!) and I plan on doing a 45 minute 'indoor cycling' class. This is like the 'endurance' class I did on Monday, but this one is called 'race day'. Hmmm. We'll see how it goes!
My coach wanted me to stay at about 5:10-5:20 for each 800. That's about 10:20-10:40 per mile pace. Well, my times were 5:09, 5:07, and 5:06! I was trying to stay between 5:10-5:20, but my Garmin watch is acting up a bit so I couldn't keep it really steady. I was really tired after this and finally ran another 1/2 mile at about a 13:20 pace. I'd planned on running a total of 4 miles, but only ran 3. This was both because I was TIRED and I needed to get back so my hubby could leave for work.
About 2 hours later, I met with my old strength trainer. (She's also my 'buddy' from my 2nd sprint triathlon...it was her first tri, and my 2nd.) WOW!!! She worked me out HARD!!! First, we did some leg works...and my legs were already tired. But, I appreciated it! Then, we did a LOT of upper body training. I've really been neglecting my upper body.
A few things we did...
20 pushups (3 times)...BUT, we did it on an incline (with feet on ground & arms on bench) and I had to go to the floor on my kneeds for the last set. Yikes!! I really want to work back up to 20 pushups at a time!
45 second plank...BUT, I had worked up to 90 seconds! I probably could have done 10 more seconds, but not much more.
Anyway, everything she asked of me was so hard! But, back in April I would have done a lot better. I need to decide if I'm going to start paying for a trainer again, or being more dedicated on my own...or even start going to a weekly group class! (School starts next Thursday so I'll have a lot of time.)
Tomorrow is FRIDAY (yeah!) and I plan on doing a 45 minute 'indoor cycling' class. This is like the 'endurance' class I did on Monday, but this one is called 'race day'. Hmmm. We'll see how it goes!
Tuesday, August 9, 2011
Interval Running & Pilates
I REALLY doubted my ability to do the interval run my coach assigned me for today. I was to warmup for a mile then do an 11:00 pace for 2 mins followed by an 10:00 pace for 2 mins. I was to repeat this 6 times. Then, finish up 'easy' for a total of 4 miles. For the middle part, that would be averaging 10:30 miles for over 2 miles. My fastest 2 miler averaged almost 10:50! But, that was outside AND on hills. Still, this seemed REALLY agressive to me...and scary! But, I DID IT! YEAH!
I did walk the 1st minute, but completed the first mile in 13:00. Then, I ran the 11:00 & 10:00 for 2 mins each, 6 times. This was a HUGE mental challenge! In fact, I kept telling myself I only needed to do 3 sets, then I could walk. Then, of course, I told myself "just one more set & you can walk!" And, again...until I finished!
I actually set the treadmill at 5.5 & 6.0, so the 5.5 was a little different...I don't remember the exact number. Since that had me running for 24 mins at a 10:30 average, I actually ran closer to 2.3 miles at that pace! WOW!! If I could do my 5K at a 10:30 pace, that'd be quite a bit faster than my 'dream' pace!!! (My 'regular' goal is to hit 35 minutes and my 'dream' goal is 33!)
I walked for 1 minute after the 6 intervals, then finished up my last mile...about .7 miles. I started at about 13:00 and bumped it up a click faster at each 1/10th of a mile! Afterwards, I walked for about 3 minutes and did a long stretching session.
For the first 3.1 miles, my time was 34:50. That beats my 'old' 5K PR from last week of 36:23!!! (But, I did hang on to the treadmill probably a dozen times...never more than 10 seconds and usually only for a few.) The total 4 miles was at 45:55, which is a 11:29 pace! I'm thrilled!
I showered, got to read for about an hour while waiting for my daughter's camp to be out, ran by McDonald's and got an oatmeal, then headed to my coach's house for pilates reformer! This is my 3rd session, and we did a lot of new things! I'm really enjoying these sessions. And, my dd tried it out, too!
My coach has down 'swimming' for tomorrow, but I'm debating on that. In fact, I sent her an email asking if it was OK to do a different workout. I know it is important to rest my legs some. I have another 'big', scary run on Thursday! But, there are several classes at the & that I'd love to try...I could do a level 2 step class (love step, but I know it isn't resting my lets), "bodycombat" (martial arts, cardio-intervals), "bodyjam" (a dance type class), or "absolutely yoga" (but, I'm unsure about yoga). These would all be new to me! And, I love trying out new classes. I could also do the elliptical or something, but I prefer a group class.
I'm waiting to hear back from my coach, and will swim if she thinks that's best. I'm hoping to be cleared to try the Step or something else, though.
I did walk the 1st minute, but completed the first mile in 13:00. Then, I ran the 11:00 & 10:00 for 2 mins each, 6 times. This was a HUGE mental challenge! In fact, I kept telling myself I only needed to do 3 sets, then I could walk. Then, of course, I told myself "just one more set & you can walk!" And, again...until I finished!
I actually set the treadmill at 5.5 & 6.0, so the 5.5 was a little different...I don't remember the exact number. Since that had me running for 24 mins at a 10:30 average, I actually ran closer to 2.3 miles at that pace! WOW!! If I could do my 5K at a 10:30 pace, that'd be quite a bit faster than my 'dream' pace!!! (My 'regular' goal is to hit 35 minutes and my 'dream' goal is 33!)
I walked for 1 minute after the 6 intervals, then finished up my last mile...about .7 miles. I started at about 13:00 and bumped it up a click faster at each 1/10th of a mile! Afterwards, I walked for about 3 minutes and did a long stretching session.
For the first 3.1 miles, my time was 34:50. That beats my 'old' 5K PR from last week of 36:23!!! (But, I did hang on to the treadmill probably a dozen times...never more than 10 seconds and usually only for a few.) The total 4 miles was at 45:55, which is a 11:29 pace! I'm thrilled!
I showered, got to read for about an hour while waiting for my daughter's camp to be out, ran by McDonald's and got an oatmeal, then headed to my coach's house for pilates reformer! This is my 3rd session, and we did a lot of new things! I'm really enjoying these sessions. And, my dd tried it out, too!
My coach has down 'swimming' for tomorrow, but I'm debating on that. In fact, I sent her an email asking if it was OK to do a different workout. I know it is important to rest my legs some. I have another 'big', scary run on Thursday! But, there are several classes at the & that I'd love to try...I could do a level 2 step class (love step, but I know it isn't resting my lets), "bodycombat" (martial arts, cardio-intervals), "bodyjam" (a dance type class), or "absolutely yoga" (but, I'm unsure about yoga). These would all be new to me! And, I love trying out new classes. I could also do the elliptical or something, but I prefer a group class.
I'm waiting to hear back from my coach, and will swim if she thinks that's best. I'm hoping to be cleared to try the Step or something else, though.
Monday, August 8, 2011
Endurance Spinning
So, today's workout was 45 minutes of endurance spinning. I used to do spinning classes about 8 years ago and I did a spin class last week. But, ALL of my spinning has been interval work! It has LOTS of variety & jumps & you get to change it up every song. Well, NOT SO with an endurance ride!!! You just pedal fairly hard and steady! It's TOUGH!!! And, not near as fun. But, it's EXACTLY what I needed!
Tomorrow: I have a TOUGH 4 mile interval run on the treadmill. In fact, I'm not sure I can hit the speeds my coach wants me to! (though I've felt that way before and did it) And, I have an hour of pilates reformer with my coach! Should be interesting!
Tomorrow: I have a TOUGH 4 mile interval run on the treadmill. In fact, I'm not sure I can hit the speeds my coach wants me to! (though I've felt that way before and did it) And, I have an hour of pilates reformer with my coach! Should be interesting!
Tuesday, August 2, 2011
Today's Run...another 5K Pr!
I enjoyed Zumba with my daughter last night, and a great 3 mile run today. My coach had given me a challenging workout, and I went to bed worried that I couldn't do it. But, I was determined to do my best!
My assignment was to run 3 miles...the 1st mile at 12:38, 2nd at 11:38, and 3rd at 12:15. Well, I did even better than that! I did 12:34 (better by :04), 11:27 (better by :11), and 11:31 (better by :44!). I ran the last mile at about 12:00 for the first half, and then picked up speed. I ran close to 11:00 and even below for the 2nd part of it.
I hit 3 miles at 35:31!!! (Yeah!)
I had decided I was going to go for 3.1 miles to see my 5K time. I PUSHED it that last 1/10th of a mile. Ran an 8:58 pace for almost 53 seconds. 5K time: 36:23! My outdoor PR was 36:40! So, I beat it!!! Yeah!
This was a HARD run, but I'm learning a lot! I'm learning that:
I can see a hard workout, give it my best, and SUCCEED!
I need to see a challenge that looks hard, and yet I enjoy pushing the limit & beating it!
I CAN RUN for 3.1 miles WITHOUT walking! I've now done it 3x!
I have pilates this afternoon, too. It's my first hour session and my first 30 minute session left me barely able to walk!! So, I'm hoping it's a great workout, but that I can still do a bike ride tomorrow night. Yep! I'm hoping back on the bike after last week's fall...same group & everything! I WILL ride without falling tomorrow night, right!?
My assignment was to run 3 miles...the 1st mile at 12:38, 2nd at 11:38, and 3rd at 12:15. Well, I did even better than that! I did 12:34 (better by :04), 11:27 (better by :11), and 11:31 (better by :44!). I ran the last mile at about 12:00 for the first half, and then picked up speed. I ran close to 11:00 and even below for the 2nd part of it.
I hit 3 miles at 35:31!!! (Yeah!)
I had decided I was going to go for 3.1 miles to see my 5K time. I PUSHED it that last 1/10th of a mile. Ran an 8:58 pace for almost 53 seconds. 5K time: 36:23! My outdoor PR was 36:40! So, I beat it!!! Yeah!
This was a HARD run, but I'm learning a lot! I'm learning that:
I can see a hard workout, give it my best, and SUCCEED!
I need to see a challenge that looks hard, and yet I enjoy pushing the limit & beating it!
I CAN RUN for 3.1 miles WITHOUT walking! I've now done it 3x!
I have pilates this afternoon, too. It's my first hour session and my first 30 minute session left me barely able to walk!! So, I'm hoping it's a great workout, but that I can still do a bike ride tomorrow night. Yep! I'm hoping back on the bike after last week's fall...same group & everything! I WILL ride without falling tomorrow night, right!?
Wednesday, July 27, 2011
4x400 & a 5K PR!!!
On my schedule from my new running coach today was a 4x400 speed workout. I was supposed to run 1 mile as a warmup and 1 mile as a cool down. And, basically, we use the McMillan Running Calculator to figure out how fast I should be going. My times are based on my fastest mile EVER...9:43! (which I did on the beach in June)
Here's an email I sent my coach after today's run. I hope she likes DETAIL!
"Well, I did the 4x400 workout this morning on a treadmill. Boy, was it TOUGH!!! I had to mentally talk myself into sticking with it 4 or 5 times. But, I DID IT!!! And, I set a new PR for a 5K! (though it was on a treadmill, so doesn't quite count the same)
Here's what I did...
I did a warmup mile at a slow (I know!) 4.6, which is a 13:02 pace. This actually seemed kinda slow & I thought about bumping it up, but I knew this was only the beginning!
After 1 mile, I bumped it up to 6.1 (9:50 mile pace, so 2:27.5 pace). HR settled at 63.
Ran 2 mins at 5.0 (12:00 pace)
Ran 2nd .25 miles at 6.1. HR at 65.
Ran 2 mins at 5.0.
Ran 3rd .25 miles at 6.1. HR at 67. (Big mental battle to start this run!)
Ran 2 mins at 5.0. (Big mental battle to not slow this down a LOT, but kept at 5.0!)
Ran 4th .25 miles at 6.1. HR at 69, though got to 71 briefly.
Ran 12 mins (1 mile) at 5.0. Another mental battle! The first few minutes I wanted to STOP!!! But, it actually started feeling almost easier as I went on. My HR was 65 most of this & dropped to 63 the last few mins.
So, all together I ran 3.56 miles (without a SINGLE WALKING STEP!!! AMAZING!!!) in 41:42. My PR for a 5K was from the CB&I triathlon (which was CRAZY as I walked about 1/2 the time...I must have been running fast!) of 36:40. When the treadmill reached 3.1 miles, I was at 36:10!!! 30 seconds off my PR!!! And, when I finished and calculated the LAST 3.1 miles instead of the FIRST (so less of the warm up at 13:00 and more of the faster running at 12:00), I ran 3.1 miles in 35:43!!! That's SO exciting as my 'realistic' 5K goal is 35:00 and my 'dream' 5K goal (in near future) is 33:00! SOMEDAY...I'd like to be under 30:00, but that still seems like a fantasy!
As I mentioned, I did a spin class yesterday, so this run is after a HARD day. (I'm suprisingly not sore!) I'm also going on a group bike ride tonight. I think we're going 16 miles.
I haven't decided what I'm doing for a workout tomorrow. And, I'm still unsure as to whether I'll do my 5 mile run on Friday or Sunday. I'll let you know!
By the way, I'm already looking at the 3x800 run in 2 weeks and thinking...could I??? That sounds TOUGH!!! And, today's run was a BEAST, but I DID IT! Thanks for believing in me!"
Here's an email I sent my coach after today's run. I hope she likes DETAIL!
"Well, I did the 4x400 workout this morning on a treadmill. Boy, was it TOUGH!!! I had to mentally talk myself into sticking with it 4 or 5 times. But, I DID IT!!! And, I set a new PR for a 5K! (though it was on a treadmill, so doesn't quite count the same)
Here's what I did...
I did a warmup mile at a slow (I know!) 4.6, which is a 13:02 pace. This actually seemed kinda slow & I thought about bumping it up, but I knew this was only the beginning!
After 1 mile, I bumped it up to 6.1 (9:50 mile pace, so 2:27.5 pace). HR settled at 63.
Ran 2 mins at 5.0 (12:00 pace)
Ran 2nd .25 miles at 6.1. HR at 65.
Ran 2 mins at 5.0.
Ran 3rd .25 miles at 6.1. HR at 67. (Big mental battle to start this run!)
Ran 2 mins at 5.0. (Big mental battle to not slow this down a LOT, but kept at 5.0!)
Ran 4th .25 miles at 6.1. HR at 69, though got to 71 briefly.
Ran 12 mins (1 mile) at 5.0. Another mental battle! The first few minutes I wanted to STOP!!! But, it actually started feeling almost easier as I went on. My HR was 65 most of this & dropped to 63 the last few mins.
So, all together I ran 3.56 miles (without a SINGLE WALKING STEP!!! AMAZING!!!) in 41:42. My PR for a 5K was from the CB&I triathlon (which was CRAZY as I walked about 1/2 the time...I must have been running fast!) of 36:40. When the treadmill reached 3.1 miles, I was at 36:10!!! 30 seconds off my PR!!! And, when I finished and calculated the LAST 3.1 miles instead of the FIRST (so less of the warm up at 13:00 and more of the faster running at 12:00), I ran 3.1 miles in 35:43!!! That's SO exciting as my 'realistic' 5K goal is 35:00 and my 'dream' 5K goal (in near future) is 33:00! SOMEDAY...I'd like to be under 30:00, but that still seems like a fantasy!
As I mentioned, I did a spin class yesterday, so this run is after a HARD day. (I'm suprisingly not sore!) I'm also going on a group bike ride tonight. I think we're going 16 miles.
I haven't decided what I'm doing for a workout tomorrow. And, I'm still unsure as to whether I'll do my 5 mile run on Friday or Sunday. I'll let you know!
By the way, I'm already looking at the 3x800 run in 2 weeks and thinking...could I??? That sounds TOUGH!!! And, today's run was a BEAST, but I DID IT! Thanks for believing in me!"
Monday, July 25, 2011
Where do I go from here?
I had another great run today. That's 6 in a row!!! Wow!!!
I decided to kind of 'repeat' my great run on the beach from Friday. If you'll remember, I did a mile in 9:43...an incredible time for me! Then, we did some high knees, running backwards, and 15-20 second sprints.
So, I was eager to see if I could run 1 mile in under 10 minutes on my own. I couldn't run until 8 am and it was HOT & sunny. I guess the temperature was 83 or so. (It was 85 at 9 am.) So, I decided to give myself a little bit of a break.
I warmed up for about 2/3rds of a mile and then set off on my run. Well, the first half was GREAT! I was averaging about 9:45! But, after that, it got harder & harder. I wanted to give up several times. It was HARD to keep running for an entire mile. But, I did it...I ran the entire mile! And, I did it pretty well. 10:15. So, no, I didn't break 10 minutes, but I know I CAN...and I WILL again...though maybe when it's cooler!
After that, I sat my watch to run 20 second sprints followed by 2 minute walking breaks. I hadn't used my watch last time so I don't know how fast I was going.
First of all, I think we were only running about 10-15 second sprints on the beach. This seemed like quite a bit longer! And, my quads felt it immediately! I was actually sore for 3 days (up until yesterday!) from my sprint workout last time. But, I felt like I was running FAST!
In fact...on one of my 20 second runs, I felt like I was FLYING! My legs seemed to barely be touching the ground. I felt so FAST! It was amazing!!!
After the 5 sprints, I checked out my speed. Here's what I saw:
6:24 (what??? that's FAST!)
6:20 (& faster!)
5:45 (WooHoo!!!)
5:30 (Me???!!! Going 5:30 for even 20 seconds! Wow!)
6:07 (OK...slowing down a bit, but wow!!)
I was amazed...and thrilled! And, my fastest time period...4:46!!! WOW!!!
I'm just not sure what's going on here! I am feeling so much faster! And, if I can run these kinds of paces for 20 seconds...what could I do in 30 seconds? or a minute? I was thrilled 2 weeks ago when my 2 minute pace got near a 10 minute pace. What am I capable of???
So, I'm not sure where I go from here. As far as the miles, once I've ran one mile near 10 minutes, I can NOT run another mile. I've thought about slowly increasing it and running 1.1 miles... then 1.2...etc. Or, I could try to run .5 miles 3 times...then 4 (with 2 minute breaks).
As far as sprints, do I continue to do 20 second sprints sometimes and 2 miinute sprints at others? Or see if I can keep up that 'fast' pace for 30 seconds...or 40? I feel like I need a coach to lead me right now.
I also just read Bart Yasso's book about his Yasso 800s. My fastest 20 second run hit 322 yards. So, I might be able to do an 800 in under a minute??? You're supposed to work up to 8 of these 800's (I think). Should I start working on 800 yard sprints instead of time? UPDATE: THOSE ARE FEET ON MY GARMIN, NOT YARDS!!! (Oops!)
So many questions! I'm really excited to see myself developing as a runner. I can't wait until fall when I can run some 5Ks. September 11th I'll re-run my first 5K...which I did in 46:30. What will I be able to do it in? And, how will I accomplish it?
I'm just having a lot of fun! I hope you are, too!
I decided to kind of 'repeat' my great run on the beach from Friday. If you'll remember, I did a mile in 9:43...an incredible time for me! Then, we did some high knees, running backwards, and 15-20 second sprints.
So, I was eager to see if I could run 1 mile in under 10 minutes on my own. I couldn't run until 8 am and it was HOT & sunny. I guess the temperature was 83 or so. (It was 85 at 9 am.) So, I decided to give myself a little bit of a break.
I warmed up for about 2/3rds of a mile and then set off on my run. Well, the first half was GREAT! I was averaging about 9:45! But, after that, it got harder & harder. I wanted to give up several times. It was HARD to keep running for an entire mile. But, I did it...I ran the entire mile! And, I did it pretty well. 10:15. So, no, I didn't break 10 minutes, but I know I CAN...and I WILL again...though maybe when it's cooler!
After that, I sat my watch to run 20 second sprints followed by 2 minute walking breaks. I hadn't used my watch last time so I don't know how fast I was going.
First of all, I think we were only running about 10-15 second sprints on the beach. This seemed like quite a bit longer! And, my quads felt it immediately! I was actually sore for 3 days (up until yesterday!) from my sprint workout last time. But, I felt like I was running FAST!
In fact...on one of my 20 second runs, I felt like I was FLYING! My legs seemed to barely be touching the ground. I felt so FAST! It was amazing!!!
After the 5 sprints, I checked out my speed. Here's what I saw:
6:24 (what??? that's FAST!)
6:20 (& faster!)
5:45 (WooHoo!!!)
5:30 (Me???!!! Going 5:30 for even 20 seconds! Wow!)
6:07 (OK...slowing down a bit, but wow!!)
I was amazed...and thrilled! And, my fastest time period...4:46!!! WOW!!!
I'm just not sure what's going on here! I am feeling so much faster! And, if I can run these kinds of paces for 20 seconds...what could I do in 30 seconds? or a minute? I was thrilled 2 weeks ago when my 2 minute pace got near a 10 minute pace. What am I capable of???
So, I'm not sure where I go from here. As far as the miles, once I've ran one mile near 10 minutes, I can NOT run another mile. I've thought about slowly increasing it and running 1.1 miles... then 1.2...etc. Or, I could try to run .5 miles 3 times...then 4 (with 2 minute breaks).
As far as sprints, do I continue to do 20 second sprints sometimes and 2 miinute sprints at others? Or see if I can keep up that 'fast' pace for 30 seconds...or 40? I feel like I need a coach to lead me right now.
I also just read Bart Yasso's book about his Yasso 800s. My fastest 20 second run hit 322 yards. So, I might be able to do an 800 in under a minute??? You're supposed to work up to 8 of these 800's (I think). Should I start working on 800 yard sprints instead of time? UPDATE: THOSE ARE FEET ON MY GARMIN, NOT YARDS!!! (Oops!)
So many questions! I'm really excited to see myself developing as a runner. I can't wait until fall when I can run some 5Ks. September 11th I'll re-run my first 5K...which I did in 46:30. What will I be able to do it in? And, how will I accomplish it?
I'm just having a lot of fun! I hope you are, too!
Are you pushing yourself enough? I'm not!
When I lift weights, I feel I really push myself. When I run, I thought I was pushing myself. But, my running coach thinks I'm being too comfortable! And, from today & the past couple of months, I think she's right!
Today was a TREADMILL TEST. Kinda scary. I was a little afraid that I might push myself TOO hard and hurt myself. But, I didn't. In fact, my results showed my maximum HR was 171. My coach says, that with my age my max HR should be 179! And that's for a non-athlete! I think that means I quit too soon. Let me tell you about the test, though...
First, I needed to do a warmup on the treadmill. She wanted to start me at a 5.5. 5.5??? That's an 11:00 pace! That's quicker than my usual run! I settled in at a nice 13:00 pace. Left to my own, I would have done about a 14:00 pace.
I was supposed to warmup for 10 minutes. For the last 2 minutes, she 'pushed' me to go 5.0 or a 12:00 pace. It was actually fine after that original 8 minutes.
After that, I got a 2 minute rest. Then the real test would begin. She would start me at a 5.0 (12:00) pace, then bump me up by .2 every minute. She would record my HR and my RPE (rate of perceived exertion). When I felt I could not go on any longer, I was to hit the stop button - but try to give her a minute warning.
I started running. I totally ignored the numbers. I didn't want to scare myself! We were starting at a 12:00 pace which is about where I usually run. I was scared to see how fast we would get...or how high my HR would get!
Of course it got harder & harder, but not as quickly as I imagined. I started breathing heavier & heavier & she told me to breathe in through my nose & out through my mouth & to imagine all of my cells receiving oxygen. It helped! But, 'eventually' (at about 10 minutes), I told her I was about ready to stop...I would finish up the last minute.
I finished! Whew!!! I had to walk around for 3-4 minutes. Very winded!
She asked if I'd seen the results. No, I hadn't been watching. Well, my fastest minute was 7.0 (8:34)! Pretty good! But, my HR was only 71, and like I mentioned...I probably could have kept going. I was, like I said, a little scared to push myself too hard.
After that we talked quite awhile and went over my running schedule, particularly for this week. She is working with me for 7 weeks leading up to a 5K...the 5K that was my 'first' last year after completeing C25K (couch to 5K). I'm hoping to get a WONDERFUL time for me.
She said we had 3 miles on today's plan, so I could go back and do 1 more mile if I wanted. I wanted.
Since the 5.0 had scared me before, I decided to start there. I think I was supposed to be doing intervals (though now I'm questioning that...better recheck!), so I came up with this plan...run 2 mins at 12:00 (5.0) then 1 min at 11:00 (5.5) and repeat 4 times. That'd be close to a mile. One BIG thing she wants me to start doing is RUN SLOWER when I need a break, not WALK! (This'll be HARD!)
So, I did it. Run slower 2, run faster 1, run 2 slower, run faster 1...HEY!!! The 'run slower' DOES feel like a recovery!!!
And, I'm feeling pretty good! Maybe I can bump up my run to 10:00 (6.0)!
Run slower 2, run faster (10:00) 1, run slower 2, run faster 1...run slower 2 (to cool down). COOL!!! I did it!! And, in my 14 mins, I ran (without walking) 1.22 miles. That's an 11:29 pace. That's pretty good for me! But, I KNOW I can do better. Just wait until NEXT TIME!!!
Today was a TREADMILL TEST. Kinda scary. I was a little afraid that I might push myself TOO hard and hurt myself. But, I didn't. In fact, my results showed my maximum HR was 171. My coach says, that with my age my max HR should be 179! And that's for a non-athlete! I think that means I quit too soon. Let me tell you about the test, though...
First, I needed to do a warmup on the treadmill. She wanted to start me at a 5.5. 5.5??? That's an 11:00 pace! That's quicker than my usual run! I settled in at a nice 13:00 pace. Left to my own, I would have done about a 14:00 pace.
I was supposed to warmup for 10 minutes. For the last 2 minutes, she 'pushed' me to go 5.0 or a 12:00 pace. It was actually fine after that original 8 minutes.
After that, I got a 2 minute rest. Then the real test would begin. She would start me at a 5.0 (12:00) pace, then bump me up by .2 every minute. She would record my HR and my RPE (rate of perceived exertion). When I felt I could not go on any longer, I was to hit the stop button - but try to give her a minute warning.
I started running. I totally ignored the numbers. I didn't want to scare myself! We were starting at a 12:00 pace which is about where I usually run. I was scared to see how fast we would get...or how high my HR would get!
Of course it got harder & harder, but not as quickly as I imagined. I started breathing heavier & heavier & she told me to breathe in through my nose & out through my mouth & to imagine all of my cells receiving oxygen. It helped! But, 'eventually' (at about 10 minutes), I told her I was about ready to stop...I would finish up the last minute.
I finished! Whew!!! I had to walk around for 3-4 minutes. Very winded!
She asked if I'd seen the results. No, I hadn't been watching. Well, my fastest minute was 7.0 (8:34)! Pretty good! But, my HR was only 71, and like I mentioned...I probably could have kept going. I was, like I said, a little scared to push myself too hard.
After that we talked quite awhile and went over my running schedule, particularly for this week. She is working with me for 7 weeks leading up to a 5K...the 5K that was my 'first' last year after completeing C25K (couch to 5K). I'm hoping to get a WONDERFUL time for me.
She said we had 3 miles on today's plan, so I could go back and do 1 more mile if I wanted. I wanted.
Since the 5.0 had scared me before, I decided to start there. I think I was supposed to be doing intervals (though now I'm questioning that...better recheck!), so I came up with this plan...run 2 mins at 12:00 (5.0) then 1 min at 11:00 (5.5) and repeat 4 times. That'd be close to a mile. One BIG thing she wants me to start doing is RUN SLOWER when I need a break, not WALK! (This'll be HARD!)
So, I did it. Run slower 2, run faster 1, run 2 slower, run faster 1...HEY!!! The 'run slower' DOES feel like a recovery!!!
And, I'm feeling pretty good! Maybe I can bump up my run to 10:00 (6.0)!
Run slower 2, run faster (10:00) 1, run slower 2, run faster 1...run slower 2 (to cool down). COOL!!! I did it!! And, in my 14 mins, I ran (without walking) 1.22 miles. That's an 11:29 pace. That's pretty good for me! But, I KNOW I can do better. Just wait until NEXT TIME!!!
Saturday, July 23, 2011
"Long Run" of 4 Miles
It seems like it's been awhile since my long runs were 'only' 4 miles. In late April through early June, I'd worked up to long runs of 6-8.5 miles. But, then the HEAT & the vacations happened. So, I've not been doing 'long' runs.
Today, though, was my 2nd run with my new running group. (It's part of USA Fit...I think they might have branches around the country.) Anyway, I ran with the HM group last week, since I'm only preparing to run a HM (well, actually 3 HMs!). But, today I tried out the marathon group. It put my long run at 4 miles in stead of 2. But, with a start time of 7:15 am, it was already in the low 80's...and in the mid 80's when we finished!
I started off on my own, but hooked up with another lady after about .5 miles. We stayed together the rest of the time. It was great to have a running buddy, and we really helped each other out!
She has been with the group for 6 years! She has trained for a marathon for the past 5 or 6 years, and yet always ended up injured so never actually ran one! She's trying again, and I hope she makes it. This year, she said she's adding strength training (ST)- something she hasn't done in the past. I hope it helps her to train without injuries! I DO think ST is very important to endurance running.
We made it through about 1.7 miles wihout walking. I was going to try to make it to mile 2, but she suggested a 1 minute walk. We walked. We ended up walking for 1 minute four different times. I think I could have skipped the last walk, but her hip was starting to feel a little something and I'd rather stick with her.
We ended up running an average of 12:51 for each of the four miles. That's a pretty normal 'long run' pace for me, though I hope to get down around 12:00 when the cooler weather hits! Although we were trying to stay pretty consistant and not start too fast, we did get slower with each mile...12:09, 12:40, 13:09, 13:27. There were also several hills - especially during the 2nd & 3rd miles, so that accounts for part of it. And, the 2nd & 3rd mile had a lot more sun than the 1st & 4th.
I'm enjoying being part of a group. Today, I think I would have walked a lot more if others hadn't been around me! Oh, and I won a 'door prize!' Our local shoe store was there for a weekly talk (different speakers each week - neat!) and I won a water bottle filled with goodies - a pair of socks, 2 gels, 2 nutrition bars, and a lipbalm. Cool!
Today, though, was my 2nd run with my new running group. (It's part of USA Fit...I think they might have branches around the country.) Anyway, I ran with the HM group last week, since I'm only preparing to run a HM (well, actually 3 HMs!). But, today I tried out the marathon group. It put my long run at 4 miles in stead of 2. But, with a start time of 7:15 am, it was already in the low 80's...and in the mid 80's when we finished!
I started off on my own, but hooked up with another lady after about .5 miles. We stayed together the rest of the time. It was great to have a running buddy, and we really helped each other out!
She has been with the group for 6 years! She has trained for a marathon for the past 5 or 6 years, and yet always ended up injured so never actually ran one! She's trying again, and I hope she makes it. This year, she said she's adding strength training (ST)- something she hasn't done in the past. I hope it helps her to train without injuries! I DO think ST is very important to endurance running.
We made it through about 1.7 miles wihout walking. I was going to try to make it to mile 2, but she suggested a 1 minute walk. We walked. We ended up walking for 1 minute four different times. I think I could have skipped the last walk, but her hip was starting to feel a little something and I'd rather stick with her.
We ended up running an average of 12:51 for each of the four miles. That's a pretty normal 'long run' pace for me, though I hope to get down around 12:00 when the cooler weather hits! Although we were trying to stay pretty consistant and not start too fast, we did get slower with each mile...12:09, 12:40, 13:09, 13:27. There were also several hills - especially during the 2nd & 3rd miles, so that accounts for part of it. And, the 2nd & 3rd mile had a lot more sun than the 1st & 4th.
I'm enjoying being part of a group. Today, I think I would have walked a lot more if others hadn't been around me! Oh, and I won a 'door prize!' Our local shoe store was there for a weekly talk (different speakers each week - neat!) and I won a water bottle filled with goodies - a pair of socks, 2 gels, 2 nutrition bars, and a lipbalm. Cool!
Saturday, July 16, 2011
1st Group Run!
So, yesterday I signed up for a running group which culminates in a half marathon (or marathon) in January here in Houston. I am running the HM that day, so I signed up for that group. I was just a little nervous as it actually started last week but I was out of town.
When I got there, people were smiling, but no one approached me. After several minutes, another 'blue group' member came up to me and we started talking. Terry just joined this week, too. She HATES running, but knows it is good for her. She ran a HM 10 years ago and hasn't run much since. I shared some of my story with her and she said she was inspired. (That always makes me feel good and I hope I DO inspire others!)
So, last week the HM ('blue group') just ran a mile and this week it was 1.5 miles. It was already hot, even at 7:30 am...82 degrees. We ran out & back. I kept up with 'the leaders' for about the first .5 miles then had to slow down. I was determined to run the entire first mile - and I did! It was about 11:40. I then walked for a little bit (a minute?) until I heard some runners coming up behind me. (Oh, there are about 16 or so in our group). I was determined to start running again and stick with them. There were 2 men and one of them stopped running shortly after I started running again. I tried & tried to stick with this guy, but I finally had to walk again. I ended up doing the 1.5 miles in about 17:30 - not bad for me.
Afterwards, there are usually seminars. Today, though, it was just an introduction - how to stay safe, introducing coaches (each group has a head coach and several assistants), etc. We will always try to be done with the runs by 8 am & the seminars are over by 8:30 or 9. I'll be missing quite a few weeks as we are often at the lakehouse, but I'll do as many runs as I can!
When I got home, I used the password to see the entire 6 month schedule. Hmmm...the HM group's mileage picks up VERY SLOWLY! I'm not sure this will work! If I stick with this group, I'll have to do 'long runs' during the week!
So, I emailed the coaches a few minutes ago. I'm thinking about switching to the Red Group - the 'slow' marathon group. They actually only have 3 runs that are over 13 miles and the miles pick up fast enough for me to be ready for my first HM in November. So, I'm waiting to hear from them! I'm just 'afraid' that I'll be the slowest one in the group! It was kind of nice, today, to be decidedly middle of the pack...something I haven't had before! (I'm always near the back).
I'll let you all know how it is going! I think this'll be a lot of fun - making friends and running together. And, when we compete, we wear matching, very BOLD, shirts! We can cheer each other on. I'm excited!!!
I also heard back from my potential coach. I'm really thinking about adding her, too, even if just to help me plan out the rest of my week. She would give me actual paces and distances and can work one-on-one with me as needed. We'll see! I'll at least do the initial consult - hopefully early next week!
If she's just helping me with running, I also want to get a personal trainer for strength training like I had before. I'll have to be looking for that, too....or I might stick to group workouts as I'll have more time on my hands when school starts. I enjoy both - the one-on-one AND the class atmospheres. So, we'll see!
I'm off to the lake in awhile...and hoping to waterski some more!!! Have a great weekend! And, for those of your racing, have a GREAT RACE!!! (And, remember to hydrate!)
When I got there, people were smiling, but no one approached me. After several minutes, another 'blue group' member came up to me and we started talking. Terry just joined this week, too. She HATES running, but knows it is good for her. She ran a HM 10 years ago and hasn't run much since. I shared some of my story with her and she said she was inspired. (That always makes me feel good and I hope I DO inspire others!)
So, last week the HM ('blue group') just ran a mile and this week it was 1.5 miles. It was already hot, even at 7:30 am...82 degrees. We ran out & back. I kept up with 'the leaders' for about the first .5 miles then had to slow down. I was determined to run the entire first mile - and I did! It was about 11:40. I then walked for a little bit (a minute?) until I heard some runners coming up behind me. (Oh, there are about 16 or so in our group). I was determined to start running again and stick with them. There were 2 men and one of them stopped running shortly after I started running again. I tried & tried to stick with this guy, but I finally had to walk again. I ended up doing the 1.5 miles in about 17:30 - not bad for me.
Afterwards, there are usually seminars. Today, though, it was just an introduction - how to stay safe, introducing coaches (each group has a head coach and several assistants), etc. We will always try to be done with the runs by 8 am & the seminars are over by 8:30 or 9. I'll be missing quite a few weeks as we are often at the lakehouse, but I'll do as many runs as I can!
When I got home, I used the password to see the entire 6 month schedule. Hmmm...the HM group's mileage picks up VERY SLOWLY! I'm not sure this will work! If I stick with this group, I'll have to do 'long runs' during the week!
So, I emailed the coaches a few minutes ago. I'm thinking about switching to the Red Group - the 'slow' marathon group. They actually only have 3 runs that are over 13 miles and the miles pick up fast enough for me to be ready for my first HM in November. So, I'm waiting to hear from them! I'm just 'afraid' that I'll be the slowest one in the group! It was kind of nice, today, to be decidedly middle of the pack...something I haven't had before! (I'm always near the back).
I'll let you all know how it is going! I think this'll be a lot of fun - making friends and running together. And, when we compete, we wear matching, very BOLD, shirts! We can cheer each other on. I'm excited!!!
I also heard back from my potential coach. I'm really thinking about adding her, too, even if just to help me plan out the rest of my week. She would give me actual paces and distances and can work one-on-one with me as needed. We'll see! I'll at least do the initial consult - hopefully early next week!
If she's just helping me with running, I also want to get a personal trainer for strength training like I had before. I'll have to be looking for that, too....or I might stick to group workouts as I'll have more time on my hands when school starts. I enjoy both - the one-on-one AND the class atmospheres. So, we'll see!
I'm off to the lake in awhile...and hoping to waterski some more!!! Have a great weekend! And, for those of your racing, have a GREAT RACE!!! (And, remember to hydrate!)
Friday, July 15, 2011
My Goals & Upcoming Races (as shared with perspective running coach)
I contacted a possible running coach today. She told me to send her a detailed email about my goals. This is what I sent her...
Thanks for the phone call! I did have a little trouble with our phone connection, so please forgive me if I ask something you covered!
As I mentioned, my paces are pretty 'slow'. I record all of my training on beginnertriathlete, though I'm behind as we've been on 2 vacations this month. Anyway, my long pace is slower than I thought...the last three 8 milers have been at a 12:41, 13:08, and 13:08 pace. I practically always have negative splits. My fastest mile ever was 9:43 and I've had only a few others below 11:00, though all in the past month.
My main goal, at this point, is to get FASTER. I've proven to myself that I can do a half marathon, though I did a run/walk last November (2:57 time). I now run instead of run/walk. Now I want to get faster so I can eventually do a marathon and it would be under 5 hrs!
I also have a goal of getting my 5K under 33 minutes, to start, and then under 30 minutes. My current 5K PR is 36:45 which I ran during the CB&I sprint tri.
My upcoming races:
Sep 11 - local highschool 5K - last year I did this in 46:30 and I want at least 10 minutes off...preferrably under 33 minutes! I recently did a 2 miler in under 22 minutes
Oct 1 - Komen 5K (another repeat from last year) Just want to run this again as my grandmother and grandmother-in-law both had breast cancer
Oct 8 - Ten for Texas (10 miler)
Nov 13 - San Antonio RnR HM - practice race
Dec 4 - Vegas RnR HM - again, this is mainly for fun & vacation with hubby & to qualify for Half Maniacs!
Jan 15 - Houston HM - I would LOVE to break 2:30!!!
As I mentioned, I've been with trainers most of the past year, but quit after the CB&I sprint triathlon. Both trainers were mainly for strength training once per week, though one of them added quite a bit of cardio, too.
So, what do I want?
1. To get faster. Yes, I'd like it very detailed. I'm very good at pushing myself to meet a goal - especially someone else's expectations. I'm not sure I'm pushing myself enough sometimes. I ran with my sister-in-law last month and asked her to help me beat my fastest mile of 11:30. I thought maybe I could run 11:07. She told me I could break 10:00. I did a 9:43. I had WAY underestimated my abilities!
2. To get ready for my various runs. My "A" races are the highschool 5K on Sept 11th and the Houston HM on Jan 15th.
3. To get stronger (strength trianing/pilates) and prevent injuries.
4. To continue to bike & swim to prepare for triathlons next spring/summer and possibly the MS150 (2 day, 180 mile bike ride).
5. To be in great shape so I can enjoy other sports & activities! (For example, I just learned to waterski, at age 41, 2 weeks ago!!!)
Thanks for the phone call! I did have a little trouble with our phone connection, so please forgive me if I ask something you covered!
As I mentioned, my paces are pretty 'slow'. I record all of my training on beginnertriathlete, though I'm behind as we've been on 2 vacations this month. Anyway, my long pace is slower than I thought...the last three 8 milers have been at a 12:41, 13:08, and 13:08 pace. I practically always have negative splits. My fastest mile ever was 9:43 and I've had only a few others below 11:00, though all in the past month.
My main goal, at this point, is to get FASTER. I've proven to myself that I can do a half marathon, though I did a run/walk last November (2:57 time). I now run instead of run/walk. Now I want to get faster so I can eventually do a marathon and it would be under 5 hrs!
I also have a goal of getting my 5K under 33 minutes, to start, and then under 30 minutes. My current 5K PR is 36:45 which I ran during the CB&I sprint tri.
My upcoming races:
Sep 11 - local highschool 5K - last year I did this in 46:30 and I want at least 10 minutes off...preferrably under 33 minutes! I recently did a 2 miler in under 22 minutes
Oct 1 - Komen 5K (another repeat from last year) Just want to run this again as my grandmother and grandmother-in-law both had breast cancer
Oct 8 - Ten for Texas (10 miler)
Nov 13 - San Antonio RnR HM - practice race
Dec 4 - Vegas RnR HM - again, this is mainly for fun & vacation with hubby & to qualify for Half Maniacs!
Jan 15 - Houston HM - I would LOVE to break 2:30!!!
As I mentioned, I've been with trainers most of the past year, but quit after the CB&I sprint triathlon. Both trainers were mainly for strength training once per week, though one of them added quite a bit of cardio, too.
So, what do I want?
1. To get faster. Yes, I'd like it very detailed. I'm very good at pushing myself to meet a goal - especially someone else's expectations. I'm not sure I'm pushing myself enough sometimes. I ran with my sister-in-law last month and asked her to help me beat my fastest mile of 11:30. I thought maybe I could run 11:07. She told me I could break 10:00. I did a 9:43. I had WAY underestimated my abilities!
2. To get ready for my various runs. My "A" races are the highschool 5K on Sept 11th and the Houston HM on Jan 15th.
3. To get stronger (strength trianing/pilates) and prevent injuries.
4. To continue to bike & swim to prepare for triathlons next spring/summer and possibly the MS150 (2 day, 180 mile bike ride).
5. To be in great shape so I can enjoy other sports & activities! (For example, I just learned to waterski, at age 41, 2 weeks ago!!!)
Friday, June 24, 2011
A Bad Run...What's That?
I feel like my past 7 runs have been good...or even great...runs! That's amazing to me! Usually I have 1 or 2 or 3 'good' runs, and then a 'bad' run. Well, I've been on an incredible streak! So, it was bound to happen. Today... I had... a bad run.
So, what is a bad run? When I finished running & went to pick my daughter up from swim practice, I told another mom (a triathlete) that I'd had a 'bad run.' She said, "Any run is a good run! It's better than being on the couch!"
True...but I do feel some runs are 'good' and others are 'bad.' I'll still take the bad ones, though! Though sometimes they make me want to quit running! (Can you imagine?)
So, what was wrong today? I did eat horribly yesterday. I had several sweets & then we have Cheetos & Chips Ahoy in the house right now. Those are bad news for me! So, maybe that was part of the problem. Also, I have been really running HARD the past 2.5 weeks and making some incredible gains. So, maybe I was just tired! (I did have to stop and stretch my calves twice...they were tight!)
A bad run, to me, is when I can't do what I set out to do. When I go on a run, I have certain goals. It might be a distance. It might be a certain time. Or, it might be a combination.
Today's run was 10 intervals of a 2 minute run followed by a 1 minute walk. I've done this run 3 or 4 times in the past month or so, and I've always had energy left to run another FAST 1/2 mile...that is FAST for me. So, that was the plan!
Well, my 2 minute runs have been getting down close to a 10 minute/mile pace. So, for 2 minutes I'm running at close to 10 mins/mile... and I do that 10 times.
I started out great, though it was really a hard run... so I was probably going too fast! My first 2 mins was at a 9:40 pace...I think that's my fastest! But, they went down hill from there. The next two were in the low 10's. And, they got slower & slower. I had 5 of them in the 13-14 min/mile range! Ugh! That's not where I planned to be at all! And, when I was done with my 10 intervals, I had nothing left to give...I just walked the couple of blocks to swim practice.
So, that's a bad run. I have this grand idea of what I'm going to accomplish, and my body just cannot...will not... do it!
At least I have a bunch of 'good' runs fresh in my mind so I'm not thinking about giving up this time! And, I know the next good run could happen any time.
Tomorrow is my day off, and Saturday is supposed to be my long run. But, I might switch and do a 15 mile (or so) bike ride on Sunday & then do my long run on Monday. We are supposed to be at the lake house, hopefully through Monday, so I'll have HILLS to run & ride on!!!
I'm also hoping to start taking at least one spin class per week next week. I haven't taken a spin class in 7-8 years! But, I really want to do some long rides this fall and next spring. So, I'd love to start spinning...even though the classes start at 5:30 & 5:45!!! Yikes!
So, what is a bad run? When I finished running & went to pick my daughter up from swim practice, I told another mom (a triathlete) that I'd had a 'bad run.' She said, "Any run is a good run! It's better than being on the couch!"
True...but I do feel some runs are 'good' and others are 'bad.' I'll still take the bad ones, though! Though sometimes they make me want to quit running! (Can you imagine?)
So, what was wrong today? I did eat horribly yesterday. I had several sweets & then we have Cheetos & Chips Ahoy in the house right now. Those are bad news for me! So, maybe that was part of the problem. Also, I have been really running HARD the past 2.5 weeks and making some incredible gains. So, maybe I was just tired! (I did have to stop and stretch my calves twice...they were tight!)
A bad run, to me, is when I can't do what I set out to do. When I go on a run, I have certain goals. It might be a distance. It might be a certain time. Or, it might be a combination.
Today's run was 10 intervals of a 2 minute run followed by a 1 minute walk. I've done this run 3 or 4 times in the past month or so, and I've always had energy left to run another FAST 1/2 mile...that is FAST for me. So, that was the plan!
Well, my 2 minute runs have been getting down close to a 10 minute/mile pace. So, for 2 minutes I'm running at close to 10 mins/mile... and I do that 10 times.
I started out great, though it was really a hard run... so I was probably going too fast! My first 2 mins was at a 9:40 pace...I think that's my fastest! But, they went down hill from there. The next two were in the low 10's. And, they got slower & slower. I had 5 of them in the 13-14 min/mile range! Ugh! That's not where I planned to be at all! And, when I was done with my 10 intervals, I had nothing left to give...I just walked the couple of blocks to swim practice.
So, that's a bad run. I have this grand idea of what I'm going to accomplish, and my body just cannot...will not... do it!
At least I have a bunch of 'good' runs fresh in my mind so I'm not thinking about giving up this time! And, I know the next good run could happen any time.
Tomorrow is my day off, and Saturday is supposed to be my long run. But, I might switch and do a 15 mile (or so) bike ride on Sunday & then do my long run on Monday. We are supposed to be at the lake house, hopefully through Monday, so I'll have HILLS to run & ride on!!!
I'm also hoping to start taking at least one spin class per week next week. I haven't taken a spin class in 7-8 years! But, I really want to do some long rides this fall and next spring. So, I'd love to start spinning...even though the classes start at 5:30 & 5:45!!! Yikes!
Sunday, June 19, 2011
What Can Happen When Someone BELIEVES in YOU!
I am still in FL & having a wonderful time. We are having a great vacation...and I've had 3 wonderful morning runs on the beach!
My last run was Friday. My sister-in-law, the one who got me started running, got up at 6 am to run on the beach with me. (by the way, she used her Vibrams that she always uses, and had some toe problems like I did when running barefoot) Unfortunately, it was very overcast & we didn't see the sunrise. But, we had a great run!
She is a faster runner than I am, but hasn't been running much for the past month. We started with an easy run...which was faster than my usually 'easy' pace. We were going about 11:30 while I am almost always above 12 mins. We dropped down to 11:07 & held it there for about 1/3rd mile.
I had an idea. My fastest mile EVER was just the week before, and it was 11:30. Maybe my sil could pace me to a PR. I suggested it & she said sure! I was getting ready to say, "how about 11:07?" when she piped up, "you can do it in under 10."
"You think so?" I didn't think that was possible, but loved that fact that she believed I could. "I'll try!" was my reply.
We finished out our 1st mile. Then, we started our timed mile. "Go!"
She quickly jumped in front of me. I kept her about 5 or 6 strides in front of me. I glanced at my watch...8:30! I never run this fast!!!
She kept that pace for about 1/10th a mile then dropped a little...to somewhere in the 9's. At about 1/4 mile, I caught up to her...and ran past her! WooHoo! I was running hard, but it felt great!!
I kept running & she was no longer running behind me. I worried a little, but I figured she'd yell out if she was in trouble.
Every time I glanced at my watch, it was a 9 something. Wow!! I was going to break 10 minutes if I could keep this up! That was a goal for 2011!!!
At about 2/3rds of a mile, still feeling strong, I made a big arch so I could check on my sil. She was a long ways back, but slowly jogging towards me.
I pushed & pushed.....My breathing was fast, but I WOULD make it to a mile without stopping.
I DID IT! 1 mile...and, I knew I'd busted through my 10 minute goal. I checked my Garmin history...9:43! 9:43??? Wow! My old record was 11:30! How could I have ran 9:43!!!!
I was thrilled! My sil caught up to me & I shared the news. It was because she believed in me that I was able to accomplish this. She said she'd been my rabbit & set me on my pace. As much as that, it was her belief in me that pushed me & helped me make my goal.
After that, she did some drills with me. We did high steps. We ran backwards. And, we did 5 or 6 short, 20 second, all out sprints.
We've done the sprints before & she smoked me. For the first one, she just ran away from me. Hmmmm. 20 seconds isn't long. I can run faster.
So, I did. On the next sprint, I took off, and outran her! A lot! The same happened on the next...and the next! I can sprint! When I checked Garmin, it said my fastest time was a 6 something. Yes!
So, I'll be doing these drills AND a fast (sub 10...right?) mile once a week now. I am scared that I won't be able to do it as fast at home by myself. But, it's a matter of belief...and I know I CAN do it. So, now I have to DO it!
By the way, my quads were so sore yesterday...and this morning! But, they'll get used to it.
I can't wait to see where my running times are during this fall. I see PRs in my future!
How badly do you want it?
My last run was Friday. My sister-in-law, the one who got me started running, got up at 6 am to run on the beach with me. (by the way, she used her Vibrams that she always uses, and had some toe problems like I did when running barefoot) Unfortunately, it was very overcast & we didn't see the sunrise. But, we had a great run!
She is a faster runner than I am, but hasn't been running much for the past month. We started with an easy run...which was faster than my usually 'easy' pace. We were going about 11:30 while I am almost always above 12 mins. We dropped down to 11:07 & held it there for about 1/3rd mile.
I had an idea. My fastest mile EVER was just the week before, and it was 11:30. Maybe my sil could pace me to a PR. I suggested it & she said sure! I was getting ready to say, "how about 11:07?" when she piped up, "you can do it in under 10."
"You think so?" I didn't think that was possible, but loved that fact that she believed I could. "I'll try!" was my reply.
We finished out our 1st mile. Then, we started our timed mile. "Go!"
She quickly jumped in front of me. I kept her about 5 or 6 strides in front of me. I glanced at my watch...8:30! I never run this fast!!!
She kept that pace for about 1/10th a mile then dropped a little...to somewhere in the 9's. At about 1/4 mile, I caught up to her...and ran past her! WooHoo! I was running hard, but it felt great!!
I kept running & she was no longer running behind me. I worried a little, but I figured she'd yell out if she was in trouble.
Every time I glanced at my watch, it was a 9 something. Wow!! I was going to break 10 minutes if I could keep this up! That was a goal for 2011!!!
At about 2/3rds of a mile, still feeling strong, I made a big arch so I could check on my sil. She was a long ways back, but slowly jogging towards me.
I pushed & pushed.....My breathing was fast, but I WOULD make it to a mile without stopping.
I DID IT! 1 mile...and, I knew I'd busted through my 10 minute goal. I checked my Garmin history...9:43! 9:43??? Wow! My old record was 11:30! How could I have ran 9:43!!!!
I was thrilled! My sil caught up to me & I shared the news. It was because she believed in me that I was able to accomplish this. She said she'd been my rabbit & set me on my pace. As much as that, it was her belief in me that pushed me & helped me make my goal.
After that, she did some drills with me. We did high steps. We ran backwards. And, we did 5 or 6 short, 20 second, all out sprints.
We've done the sprints before & she smoked me. For the first one, she just ran away from me. Hmmmm. 20 seconds isn't long. I can run faster.
So, I did. On the next sprint, I took off, and outran her! A lot! The same happened on the next...and the next! I can sprint! When I checked Garmin, it said my fastest time was a 6 something. Yes!
So, I'll be doing these drills AND a fast (sub 10...right?) mile once a week now. I am scared that I won't be able to do it as fast at home by myself. But, it's a matter of belief...and I know I CAN do it. So, now I have to DO it!
By the way, my quads were so sore yesterday...and this morning! But, they'll get used to it.
I can't wait to see where my running times are during this fall. I see PRs in my future!
How badly do you want it?
Monday, June 13, 2011
Beach Run
We are in Florida for vacation. This morning, I got up at 6:20 & headed to the beach for a run. We'd walked on the beach last night and I was 'itching' to run on the beach.
I had just read a little article that said the best way to run on the beach was barefoot. Sounded good to me! So, off I ran.
The beach was beautiful! The sun was a big red ball. There were only a few other people on the beach...a few fishermen & a few other runners - who were all wearing shoes. I loved the feel of the wet sand on my feet & thought they didn't know what they were missing. But...I thought too soon!
After about a mile m big toes were hurting a little. I checked to make sure they weren't getting bloody or raw & they looked OK. I kept running. It was beautiful! And I was running pretty fast!
At 1 2/3rds mile I was up against a jetty. I saw about a dozen surfers in the water, but they weren't catching ant waves. I stopped & looked around & soaked my feet a few minutes while enjoying the scenery. Then, I started to run again.
Well, my toes started hurting more including the toes next t the big toes. At about 2.5 miles, I finally decided I had to stop running. One of my toes was really raw & painful. So much for running barefoot in the sand!
I will head out again tomorrow morning...with shoes on! I hope to run a lot farther, but we'll see how it goes! I mainly want to ENJOY the run!
Hope everyone else is enjoying their Monday's! Oh, and I'll try to figure out a way to take a photo in the morning.
I had just read a little article that said the best way to run on the beach was barefoot. Sounded good to me! So, off I ran.
The beach was beautiful! The sun was a big red ball. There were only a few other people on the beach...a few fishermen & a few other runners - who were all wearing shoes. I loved the feel of the wet sand on my feet & thought they didn't know what they were missing. But...I thought too soon!
After about a mile m big toes were hurting a little. I checked to make sure they weren't getting bloody or raw & they looked OK. I kept running. It was beautiful! And I was running pretty fast!
At 1 2/3rds mile I was up against a jetty. I saw about a dozen surfers in the water, but they weren't catching ant waves. I stopped & looked around & soaked my feet a few minutes while enjoying the scenery. Then, I started to run again.
Well, my toes started hurting more including the toes next t the big toes. At about 2.5 miles, I finally decided I had to stop running. One of my toes was really raw & painful. So much for running barefoot in the sand!
I will head out again tomorrow morning...with shoes on! I hope to run a lot farther, but we'll see how it goes! I mainly want to ENJOY the run!
Hope everyone else is enjoying their Monday's! Oh, and I'll try to figure out a way to take a photo in the morning.
Friday, May 20, 2011
The Next Good Run...
I just posted this as a response to another person's post who had a bad run last weekend & was going to try again tomorrow. I thought I should just post it on my blog, too! So, here it is!
"Maybe you'll surprise yourself and have a wonderful run tomorrow after this time off. But, even if you don't, remember there are always good runs & bad runs!
Last night, after I ran, I went to the swimming pool to wait for my dd to finish her team practice. I started talking to this college 'girl' (young 20's) who I'd met at the meet last weekend. She, too, is a runner & had just done a run. (We passed each other going in opposite directions.)
I learned that she'd done the MS150 bike ride that I'm wanting to do - when she was 13! I asked her about it, and she said she didn't care for it that much.
Well, that led into me talking about my runs & bike rides of the past few weeks. I've had a few bike rides that have been so wonderful I was ready to give up running! Then, I had 2 rides in a row that were painful & 'yucky'... and I thought about giving up riding.
The same goes for running! Tuesday night's run was incredible! I felt like a runner! It was all good! Thursday night, I pushed so hard... and yet didn't accomplish what I thought I could do. I was a little bummed.
But, our discussion reminded us both... there are good days & bad days whether running or biking or whatever. Sometimes you can figure out the cause (like last night - I have worked out HARD for 5 days now - maybe it was just a little too much?) and other days you can't. But, we get back out there because there are good days!
I hope tomorrow is a good day, but if not... keep running because you never know when that next good run will happen!"
"Maybe you'll surprise yourself and have a wonderful run tomorrow after this time off. But, even if you don't, remember there are always good runs & bad runs!
Last night, after I ran, I went to the swimming pool to wait for my dd to finish her team practice. I started talking to this college 'girl' (young 20's) who I'd met at the meet last weekend. She, too, is a runner & had just done a run. (We passed each other going in opposite directions.)
I learned that she'd done the MS150 bike ride that I'm wanting to do - when she was 13! I asked her about it, and she said she didn't care for it that much.
Well, that led into me talking about my runs & bike rides of the past few weeks. I've had a few bike rides that have been so wonderful I was ready to give up running! Then, I had 2 rides in a row that were painful & 'yucky'... and I thought about giving up riding.
The same goes for running! Tuesday night's run was incredible! I felt like a runner! It was all good! Thursday night, I pushed so hard... and yet didn't accomplish what I thought I could do. I was a little bummed.
But, our discussion reminded us both... there are good days & bad days whether running or biking or whatever. Sometimes you can figure out the cause (like last night - I have worked out HARD for 5 days now - maybe it was just a little too much?) and other days you can't. But, we get back out there because there are good days!
I hope tomorrow is a good day, but if not... keep running because you never know when that next good run will happen!"
Thursday, May 19, 2011
2 Mile Tempo Run
I am learning to do different kinds of runs. In the past, I either did a long run or a short run. I've been working on intervals the past few weeks. And, tonight I did a tempo run. (At least, that's what I think it is called!)
My goal was to warm up for about a mile and then run 2 miles at a fairly hard pace. I was hoping to keep it under 12 minute/miles. Well, I did...barely. Mile 1 was 11:50 and mile 2 was 11:46. And, it was about all I could do! I was SO tired afterwards! I still had .2 miles to get home, and I usually get a 2nd wind and run it. I couldn't... I just walked home.
And, I'm a little disappointed. I thought trying to stay at 12 min/miles was a little conservative. It wasn't! And, I could NOT have done another 1.1 mile (for a 5K) today. Well, I guess that's why I'm still training!
Tomorrow I'd planned on doing a bike ride while my daughter is at swim practice. But, I have worked out hard all week...since Sunday! So, I might take the day off and ride Saturday evening instead. I have my next long run on Sunday. I think I'm going to run for 90 minutes. We'll see!
My goal was to warm up for about a mile and then run 2 miles at a fairly hard pace. I was hoping to keep it under 12 minute/miles. Well, I did...barely. Mile 1 was 11:50 and mile 2 was 11:46. And, it was about all I could do! I was SO tired afterwards! I still had .2 miles to get home, and I usually get a 2nd wind and run it. I couldn't... I just walked home.
And, I'm a little disappointed. I thought trying to stay at 12 min/miles was a little conservative. It wasn't! And, I could NOT have done another 1.1 mile (for a 5K) today. Well, I guess that's why I'm still training!
Tomorrow I'd planned on doing a bike ride while my daughter is at swim practice. But, I have worked out hard all week...since Sunday! So, I might take the day off and ride Saturday evening instead. I have my next long run on Sunday. I think I'm going to run for 90 minutes. We'll see!
Tuesday, May 17, 2011
Picking Up the Pace!
Tonight I ran almost 3.5 miles in 40 minutes. That's an 11:58 pace. Anything under 12 minutes is great for me.
But, the best part was my intervals. For 30 minutes, I ran 2 minutes and walked 1 minute...just like I did a week ago. Last week, I covered 1.85 miles in those 20 minutes of walking. This week, I covered 1.87 miles. Not a big difference, but almost every interval was FASTER! The 'worst' was my first interval... I should have warmed up longer! If I deleted this one, my speed would have been a lot better!
Here is last week (1st) versus this week (2nd) paces during the 2 minute runs. Seeing numbers in the low 11's and 10 minute paces feels FANTASTIC!!! In fact, running at this speed feels great!!!
1. 10:52.....12:44
2. 11:02.....11:08
3. 11:00.....10:56
4. 11:02.....10:41
5. 10:56.....10:45
6. 10:41.....10:36
7. 10:57.....10:20
8. 11:08.....10:17
9. 10:33.....10:01
10. 9:53.....10:20
After this, I ran .5 miles... in about 5:30! Then, I ran another .4 miles in 5:01! These are great times for me. I AM getting faster, and it feels great! I just love running! The weather was beautiful, and it just felt great to be outside RUNNING!
I am currently looking for a half marathon plan. When I've trained in the past, I just keep upping the long mileage and pretty much running 2 other times per week... usually about 3 miles each. Now, I'm wanting to run 4 times a week. I'd like to do something like quarter mile repeats one day, short sprints one day, tempo run one day, and long run one day. I don't want to go beyond 11 or so miles on my long run. Anyone following a plan something like that? THANKS!!
But, the best part was my intervals. For 30 minutes, I ran 2 minutes and walked 1 minute...just like I did a week ago. Last week, I covered 1.85 miles in those 20 minutes of walking. This week, I covered 1.87 miles. Not a big difference, but almost every interval was FASTER! The 'worst' was my first interval... I should have warmed up longer! If I deleted this one, my speed would have been a lot better!
Here is last week (1st) versus this week (2nd) paces during the 2 minute runs. Seeing numbers in the low 11's and 10 minute paces feels FANTASTIC!!! In fact, running at this speed feels great!!!
1. 10:52.....12:44
2. 11:02.....11:08
3. 11:00.....10:56
4. 11:02.....10:41
5. 10:56.....10:45
6. 10:41.....10:36
7. 10:57.....10:20
8. 11:08.....10:17
9. 10:33.....10:01
10. 9:53.....10:20
After this, I ran .5 miles... in about 5:30! Then, I ran another .4 miles in 5:01! These are great times for me. I AM getting faster, and it feels great! I just love running! The weather was beautiful, and it just felt great to be outside RUNNING!
I am currently looking for a half marathon plan. When I've trained in the past, I just keep upping the long mileage and pretty much running 2 other times per week... usually about 3 miles each. Now, I'm wanting to run 4 times a week. I'd like to do something like quarter mile repeats one day, short sprints one day, tempo run one day, and long run one day. I don't want to go beyond 11 or so miles on my long run. Anyone following a plan something like that? THANKS!!
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