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!!!

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!!!)