Run #53: Interval training!

Interval training!! Found some GREAT podcasts (GetFitPod) and my dad and I did one this morning. We only did about 3/4 of it because I really needed a pit stop--looking forward to doing the whole thing next time.

The interval training I did alternates runs (2 1/2 to 3 minutes) with walking (30-45 seconds), and within the runs are occasional short (15-45 second) speed bursts. I'll try to do interval training every week or so, and it should really help my 5k speed. Skip Orem's GetFitPod offers a bunch of different free interval workouts (plus informational podcasts with other useful fitness info.)

The idea behind interval training is that you really push yourself aerobically, and you increase your heart rate, during the speed bursts (and somewhat during all of the running portions, which should be a little faster than your normal running pace.) Your heart and lungs get stronger, which allows you to eventually go faster on long runs.

This was fun and energizing, and I can't wait to do it again! For those who do the Couch-to-5K program, most of that is interval training! When you complete it and are doing long runs, I'd suggest adding these podcasts (or another interval training plan) into your routine.

Run #52

Sometimes running is just hard! Hubby and I went out to the hike/bike trail around the lake where our hotel is, downtown. And I just didn't feel that great today. So my first mile pace was good but it was downhill from there. (Pace on 3.13 mile course: 11:07 per mile. Total course length was longer with warm-up and cool-down walks.)

I was frustrated, but you know what? I feel better now than I would have if I hadn't gotten out there this morning. I'm more fit now, and more prepared for my next run, than I would have been if I hadn't gotten out there this morning. Even a "bad run" is a good workout!

I have been running for 4 months now, and my endurance is still building up, so I'm still affected a lot by my energy level, quality of sleep, etc. I'm consistent, though, three times a week. I'll keep up the consistency--the endurance will follow.

Run #51

Didn't get the greatest night's sleep, so I took it easy...and I love that taking it easy gave me a time that matched my 2nd best (33:01 total, 10:32/mile)! My faster runs the last couple of times must have helped my endurance.

My dad came along, and he has a Garmin GPS watch. It said we went a little further than 5km, so my route may actually be a little longer than I'd thought. I'll keep using the distance from dailymile's mapping software until I get my own Garmin (are you listening, Easter Bunny?); then I'll start using its data.

Run #50: 1 mile time challenge

I wanted to see how quickly I could run just one mile, and I was really happy with the result!!! Couldn't run yesterday due to snow(!). Figured I'd do a short workout today, and still feel good enough for my normal Thursday run tomorrow. (Total distance today with warm-up walk, and walk home, was probably 1.75 miles or so.)

1 mile time: 9:13!

Run #49

Yeah!!!!!!! 3.13 miles in 32 minutes 21 seconds--I reduced my pace to 10:19 a mile! I've been trying for 10:30, closest had been 10:32. So I improved it by 13 seconds a mile!

I actually walked some--after about 2.5 miles I was just so tired & winded, so I alternated walking and running for the last 0.6 miles or so. I wasn't sure why the run was so hard until I got home and saw my time and realized it was just because I was going so much faster than usual.

I need to figure out how to pace myself a little better since I really do prefer running the whole way. But I'm just so proud of this pace!

Run #48

Fastest 5 km run yet! 33:01 (10:32 per mile.) I'm going to try get down to 10:30 this weekend! One thing that really helped: In my 5 minute warm-up walk, I tried to focus on longer strides. It got my legs stretched out so I was able to start my run with longer strides too. Also I've been using the foam roller, so my leg muscles are definitely looser, and my IT band didn't bother me a bit on this run!

Run #47

Great run...and I'm getting tantalizingly close to that 10:30 per mile mark! (10:35 per mile today.) I ran in the evening, at about 5:30, and I really enjoyed that. It was in the mid-50s, and I was able to wear shorts and a tank top. I was chilly at first but felt great as I warmed up. Running is still hard for me...but so worth it. I feel awesome afterward.

Have been using the blue roller of torture (a.k.a. foam roller) on my quads and IT band. Just learned yesterday how to really use it effectively. It HUUUUURTS to use it, but my IT band felt much better during today's run than it did on Sunday.

Run #46

Overall my energy was okay, but my IT band started tightening up. I had to stop three times to stretch, which messes with my time & "groove." But I feel good that I'm starting to really know my body--I was able to stop before it really started hurting, and by stretching a bit I could keep running. I think I need to do more pre-run stretching of that particular area next time.

Run #45

Not my greatest time (33:56, 10:50 pace), but I'm not going to have my best pace EVERY time! Some mornings when I am a little tired, just continuing through the whole 3.13 miles is an achievement. And I felt pretty good today too. Running is such an awesome way to start the day!

Run #44: I'm ba-ack!

Woo hoo! I'm back! This is my best 5K pace (10:36/mile), getting very close to that 10:30/mile mark I've been wanting.

I focused on slowing myself down--ironically, this resulted in a great (for me) pace. I realized I'd been starting my runs too fast and couldn't sustain that. Alternating walking and running doesn't feel very good for me. With this length of run, I like to run the whole way. By going more slowly, I didn't get worn out--and at the end I was actually able to speed up because I had enough energy for it! Yeah!

Run #43

I'm not sure why I haven't been able to run the full 3 miles the last couple of times. I have all sorts of possible reasons--getting over a cold, a route I'm not crazy about (flat, to make sure my IT band doesn't hurt), physical and emotional fatigue.

I guess I just need to keep trying to run a little further than the time before, and keep going the whole route as I've been doing, even when I have to walk part of it. I'm glad my pace is still okay; maybe when I get back up to running the whole way (next week?) my pace will be awesome. We'll see! I'm going to STICK WITH IT even though I've been having trouble with energy and motivation during the run.

11:04 pace, slightly better than Thursday.

Edited to add: I used the mapping feature on Daily Mile to determine that I ran 1.84 miles before starting to walk today. (I did a combo of walking and running after that.) I did that 1.84 miles in about 18:48, which is a pace of 10:12, quite a bit faster than my overall pace on my running-only 5K workouts. So, maybe part of my problem is just having a hard time pacing myself--which makes it especially difficult when my energy is low. I think next time I run (probably Tuesday) I'll really focus on going slowly so that I can go further.

Run #42

I was TIRED this morning, and I felt it! I did some walking. So I was discouraged. But instead of staying at that discouraged place, I'm going to highlight the GOOD stuff about today's run:

1. Despite a not-very-refreshing night's sleep, I ran!

2. Despite doing some walking, my pace wasn't too bad (11:07 a mile on my 5K route).

3. My IT band hardly bothered me at all! WOO HOO!

I'm going to try to get a great night's sleep on Friday so that Saturday I can run the whole way again.

Run #41

Well, with this iliotibial band (IT band) bothering me, I have to run on flat surfaces, and stop when it hurts. It started hurting (suddenly, and sharply) at 1.6 miles. I stopped, stretched, and walked 6 minutes. I then ran 6 more minutes, and it was getting more achy, so I walked the rest of the way. I figure I ran just over 2 miles and walked almost a mile. I'll be really glad to get over this injury. It's one that can take awhile, but I'm consistently stretching & doing strengthening exercises, so I'm doing my part!

3.13 miles, 37:49, pace 12:04 per mile.