Run #69: Hills

Instead of a track workout this week, we did hills. Christina (trainer) taught us about opening up our strides (using arms to help with that) while going uphill. Really helpful! Good cardio workout too--I like shorter running segments when I can push my speed a bit.

This was about a 35 minute workout plus stretches. I plan to do one long run (49 minutes) on Tuesday, and then I'll let my legs rest until Sunday, my first 10K!!

Edited--Oh wow, I just heard from a friend--I was mixed up on what day is race day. It's the 11th, not the 4th. An extra week to train--woo hoo! I think this will be my training schedule:

Thursday 4/1: 48 minute run
Saturday 4/3: 48 minute run
Monday evening 4/5: Run (probably just a 2-2.5 mile run.)
Tuesday 4/6: Track workout
Thursday 4/8: 53 minute run
Sunday 4/11: 10K!

Run #68

I was out of town this weekend and went to the beach. I saw someone running and thought, "Oh, I want to run on the beach!!" I mean, how often will I get a chance to do that?! So I got my running shoes & shorts. (Thankfully my suitcase was in the car.)

Not sure on time--somehow my stopwatch keeps getting the better of me. It was around 44 minutes though. And I had to do some estimating when I mapped the route too, so not sure on the actual distance.

ESTIMATED time/distance/pace: 44:25, 3.99 miles, 11:07/mile.

Run #67

Great run!! Not sure about time, accidentally stopped the stopwatch. 3.97 miles.

Run #66

This (my first 44 minute run) was a GREAT run. It felt easy. Of course, when I got home and saw that my pace was 11:27 I realized why it was so easy! But you know, that's okay. Right now I'm building up endurance.

I'd been thinking I wanted to do my 10K in an average of 11 minutes a mile or less, but honestly I think I'd prefer to just run the whole way, no matter what the pace. That way I can feel free to take it very, very easy on race day, when I'll be running further than I ever have before. I think that running every step of the 6.2 miles would be a bigger victory than hitting a particular pace.

I feel like I've hit an important endurance milestone. If I go slow enough, running isn't hard anymore, even on a run that, for me, is long (assuming I have a good amount of energy on that particular day.)

3.84 miles, 44 minutes, 11:27/mile

Run #65

Good evening run, back up to the pace I was at on Saturday. I feel ready to do 44 minutes this Thursday!

3.706 miles, 40 minutes (10:47/mile)

Run #64

This was a little tougher than yesterday. (I think running two days in a row can be tough on my energy level.) But it was still doable, not too difficult, and overall a pretty good run.

3.63 miles, 40 minutes, 11 minute/mile average.

Run #63

Wow, this run felt awesome!! I have to remember, the key to me having an enjoyable run is keeping my pace SLOOOOW at the beginning--easing into it.

This was my first 40 minute run ever, and my first run over 3.5 miles. (3.71 miles, avg. 10:46/mile.)

It was cold and windy. I ran hills, and the uphills were into the wind, so they were extra slow! But the downhills gave me great recovery time with the wind at my back. Wow, I'm amazed just how enjoyable this run was!

Run #62

3.41 miles, 36 minutes (10:33 per mile)

This was a HARD run. But it was my best pace/furthest distance yet on one of these longer runs. I'm so glad I pushed through even though I really, really felt like walking. Nice to have that motivation back to just keep running.

It was 65 degrees outside, and very sunny. I prefer it colder, but I'd better get used to this; summer will be here before I know it!

Run #61: Track workout

Great track workout! 3/4 mile slow jog, a bunch of drills (high knees, lunges, killer long jump things, etc.) Then we did a mile on the track, sprinting on the straight parts & walking on the curves. Invigorating! Then a 1/4 mile cool down jog. Then one of the other girls and I did a mile jog--really nice way to wrap up an early morning workout! (Kind of stinks that w/the time change, the whole 5:45-6:45 workout was in the dark.)

It still AMAZES me that, at the end of the workout, I can do a mile slow jog and talk the whole way through. I mean, my heart rate is still going up, and my lungs get a workout, but it's pretty easy. That's just crazy. And awesome.

Total was 3 miles plus the drills. We were out there about an hour.

Run #60

3.27 miles, 36 minutes, 11:00 pace.

Okay, it wasn't a good pace, but boy was it a GREAT run. I focused on going slow, and was able to think more about lengthening my stride. I added a little speed at the end, but if I hadn't done that, I felt like I could have run for at least 10 more minutes. Maybe my easiest run ever. But still a good workout. I'm liking this slow jogging thing. :)

Run #59

Wow! Not the greatest energy today, but a great run! This is the furthest I've ever run, but just a bit (both time & distance.) I'm pleased that I focused on conserving my energy but was still a little faster than Thursday (even though speed isn't the goal right now.) Next week when I add 4 more minutes to my run I should be up over 3.5 miles. :)

3.39 miles, 36 minutes, 10:37/mile

Run #58

3.03 miles in 33 minutes (10:52 per mile.) For my 10K training I'm focusing on SLOWING my pace so that I can run a bit longer each week and build up my endurance! This felt like a great, fairly easy pace for me. I was able to speed up just a bit in the last half mile, and I sprinted for the last 45 seconds. Knowing I had that extra energy at the end, I know I could have gone further. 6.2 miles seems a lot more attainable when I'm not pushing my speed!

The trainer doing our Tuesday track sessions gave me advice on how to train for my April 4 10K. Here's the plan:

Week 1 (this week):
Track training
33 minute run
2-36 minute runs

Week 2:
Track training
36 minute run
2-40 minute runs

Week 3:
Track training
40 minute run
2-44 minute runs

Week 4:
Track training
44 minute run
2-48 to 49 minute runs

So the idea is to increase my distance by 10% per week, and to run the whole way, no matter how slow I need to go. That way I've got the endurance to run most and maybe even all of the 10K. Running the whole way would be amazing but I'm not putting too much pressure on myself. That would be about 20 minutes longer than my longest training run. We'll see how much energy, motivation, and adrenaline I have on race day!

Right now I think a reasonable goal for the 10K is 68:12 or less. That's an average of 11 minutes or less per mile. As I get closer, I'll reevaluate to determine if that still seems like a good goal or not.

Run #57: Track workout w/one-mile timed run

I'm starting weekly group track workouts with a trainer to help my running. Today we did a slow warm-up jog (3/4 mile), then did a timed mile. One mile time was 8:58! Personal best! I am thrilled to have run a mile in under 9 minutes!

Run #56: First official 5K!

This was my first official 5K! My pace was just a smidge slower than last time I ran in my neighborhood. I think with the excitement I got off on my breathing, and I did a little bit of walking near the end because of some side cramps and just being winded. But it went great, and I can't wait to beat this time next time I do a race!

Out of 181 women, I was #91, which puts me precisely in the middle of the pack. I'm pretty happy with that, with under 4 1/2 months of running under my belt

Honestly, I was hoping to have my personal best time/pace, but it was still a really great experience.

31:36, 10:11 per mile

Run #55: Interval training

More interval training! Used one of Skip Orem's GetFitPod podcasts again. Man, it's HARD! My "sprints" are not very fast at the end! But I know it'll help my speed in the long run, and I enjoy the challenge.

I heartily recommend these podcasts.

Run #54: Personal Best 5K time!

Woo hoo--cut 48 seconds of my previous best 5K time!! Wow, that's getting very close to my 10 minute per mile goal! Tomorrow I'll do some interval training, then Sunday is my first official 5K. Hoping the adrenaline gets me down to my goal!

3.13 miles in 31:33, 10:04/mile