Whew! Another interval training workout with Skip Orem's GetFitPod podcasts. This was High Intensity Interval Training (HIIT), with sprint intervals of 15 to 60 seconds, and recovery intervals in between (plus a long warm-up and long cool-down on either end.) Those sprints really get my heart rate going!
For my recovery intervals I did a mix of walking and slow jogging, just depending what I felt like I needed; I did slow jogs for warm-up and for most of cool-down. Great workout!
Thursday, April 29, 2010
Tuesday, April 27, 2010
Run #81
My hamstrings are sore from boot camp yesterday, and I started off very, very slowly. I sped up only as my legs loosened up and only when I felt like I had enough energy, and it turned into a really great run. I was able to push harder during the last 10 minutes or so, and crank it up more for the last 2 minutes.
I think I've tried to push too hard throughout my 3 mile(ish) runs, not conserving my energy. Today shows me that taking it easy, listening to my body (like I do on my longer runs) helps me enjoy the run and gives me a decent pace (10:15 today.) I'm going to stop focusing so much on 10 minutes a mile; I really do think I'll naturally get there eventually--without having to push myself so hard that I hate running!
Note to women: Like me, you may have heard that activity can help with menstrual cramps. I woke up with minor cramps and not-so-minor bloating today. SO fun. I did take some ibuprofen, which works well for me, and by the time I started my run, I was already feeling better. But I think the running really helps me feel normal and energetic--on one day of the month when I might not be likely to feel normal and energetic! Running also really helps get the digestion "moving" which helps me stay healthy and regular, all month long, and I think it may have even helped alleviate my bloating today!
2.94 miles, 30:11, 10:15/mile
I think I've tried to push too hard throughout my 3 mile(ish) runs, not conserving my energy. Today shows me that taking it easy, listening to my body (like I do on my longer runs) helps me enjoy the run and gives me a decent pace (10:15 today.) I'm going to stop focusing so much on 10 minutes a mile; I really do think I'll naturally get there eventually--without having to push myself so hard that I hate running!
Note to women: Like me, you may have heard that activity can help with menstrual cramps. I woke up with minor cramps and not-so-minor bloating today. SO fun. I did take some ibuprofen, which works well for me, and by the time I started my run, I was already feeling better. But I think the running really helps me feel normal and energetic--on one day of the month when I might not be likely to feel normal and energetic! Running also really helps get the digestion "moving" which helps me stay healthy and regular, all month long, and I think it may have even helped alleviate my bloating today!
2.94 miles, 30:11, 10:15/mile
Saturday, April 24, 2010
Run #80
Oh my goodness, great run! I purposefully took it easy, didn't focus on speed at all. I'm SHOCKED (and very happy!!) that I kept my race pace of 10:55/mile. I figured my pace would be slower. It was a pretty (though humid) morning, such a great time to run and a fantastic way to start the weekend.
I liked the route but it wasn't really the best for running, as there were quite a few places with no sidewalk (and streets too busy for me to feel good about running on the asphalt.) So I know it was hard on my legs, running through uneven, grassy ground and sometimes a bit of mud.
I came home and took a cool shower and now I'm stretching, hoping to avoid too much soreness.
5.86 miles, 1 hr 4 minutes, 10:55/mile
I liked the route but it wasn't really the best for running, as there were quite a few places with no sidewalk (and streets too busy for me to feel good about running on the asphalt.) So I know it was hard on my legs, running through uneven, grassy ground and sometimes a bit of mud.
I came home and took a cool shower and now I'm stretching, hoping to avoid too much soreness.
5.86 miles, 1 hr 4 minutes, 10:55/mile
Thursday, April 22, 2010
Run #79: Interval Training Podcast
I did one of Skip Orem's interval workouts ("Mashup Workout 2.1") from the GetFitPod podcast. I love this guy's workouts! His voice is easy to listen to, and encouraging, and the music is fun.
The first half of the workout was challenging but very doable, and when parts of the second half were just a little too hard for me today, I was able to modify it so that I could do it and still get a great workout.
Interval training really helps with aerobic fitness & speed--I highly recommend these podcast workouts! They are great as post-C25K workouts (interspersed with "normal" runs.)
The first half of the workout was challenging but very doable, and when parts of the second half were just a little too hard for me today, I was able to modify it so that I could do it and still get a great workout.
Interval training really helps with aerobic fitness & speed--I highly recommend these podcast workouts! They are great as post-C25K workouts (interspersed with "normal" runs.)
Tuesday, April 20, 2010
Run #78
What a FRUSTRATING run! I was so determined to break 10 minutes a mile and I wasn't even close. I PUSHED it today. I guess the energy just wasn't there. I bet I burned a lot of calories though, and I know I gave my heart and lungs a great workout!
3 miles, 31:38 (10:32/mile)
3 miles, 31:38 (10:32/mile)
Saturday, April 17, 2010
Run #77
5.28 miles, 57:47 (10:56 per mile)
Can I just say how glad I am that I maintained my race pace today?! (Race pace was 10:55; today was 10:56.) It was a hard run. It was my 2nd longest run ever (9/10 of a mile shorter than the race), but the weather was pretty gross for running (74 degrees, 68% humidity), and I missed the energy the crowd gave me on race day! It's definitely gratifying to see that my pace stayed on track, knowing that it was not an easy workout.
Next weekend: 64 minutes. (In between: a 30-35 minute run, 1 interval training workout, and maybe one bonus run of indeterminate length...)
Can I just say how glad I am that I maintained my race pace today?! (Race pace was 10:55; today was 10:56.) It was a hard run. It was my 2nd longest run ever (9/10 of a mile shorter than the race), but the weather was pretty gross for running (74 degrees, 68% humidity), and I missed the energy the crowd gave me on race day! It's definitely gratifying to see that my pace stayed on track, knowing that it was not an easy workout.
Next weekend: 64 minutes. (In between: a 30-35 minute run, 1 interval training workout, and maybe one bonus run of indeterminate length...)
Tuesday, April 13, 2010
Run #76
Whew, this was a HARD run. I've gotten so used to running at an easy pace! I did 2.9545 miles in 30 minutes (10:09 per mile) so I guess it's back to my quest for a 10-minute mile in 3-ish mile runs. :) I need to focus on starting slower and speeding up as I go, like I did in the race--that works better for me. The last 12 minutes or so of this run were HARD!
This was my 2nd-best pace on a run of around 3 miles. My best pace was way back at the beginning of March--10:04. That run involved a little bit of walking. So I am getting better at pacing myself so I can run the whole way--my long runs have really helped with that. While the running was hard, I didn't have any strong temptations to walk today. If I can get my pace slower at the beginning and gradually improving through the run (really pushing at the end), I think that will really help with breaking the 10 minute/mile barrier. I broke the 11 minute/mile barrier on a 10K, so surely this is doable, and soon!
This was my 2nd-best pace on a run of around 3 miles. My best pace was way back at the beginning of March--10:04. That run involved a little bit of walking. So I am getting better at pacing myself so I can run the whole way--my long runs have really helped with that. While the running was hard, I didn't have any strong temptations to walk today. If I can get my pace slower at the beginning and gradually improving through the run (really pushing at the end), I think that will really help with breaking the 10 minute/mile barrier. I broke the 11 minute/mile barrier on a 10K, so surely this is doable, and soon!
Sunday, April 11, 2010
Run #75: My first 10K!!!!!!!!!
WOOOO HOOOOO!! I did it! I ran every step of my first 10K! My time was 1:07:45, which is an average of 10:55 per mile.
Before I get into the details, here was my funniest moment of the race: There was a good-natured heckler at the side of the road almost 3 miles into the race. (He was yelling, "Only 5 miles left to go!") I yelled back, "You get out here and run with us! You can talk big...!" He laughed and then held up his camera, which by that time was just taking a picture of my back.
All right, here are the details. First, my approximate mile times:
Mile 1: 12:28
Mile 2: 11:03
Mile 3 & 4: Average 11:02*
Mile 5: 9:43
Mile 6: 10:27**
Final 0.2 miles: 2:00**
*Missed Mile 3 marker; Miles 3 & 4 together were 22:04.
**My final 1.2 miles were 12:27 total, so I'm estimating my Mile 6 time and my final 0.2 mile time.
This was so awesome!!! I ran it with my friend David. He's not a runner, and he kept up with me (even went ahead at the end--go, David!) It was really fun to run with someone.
At the beginning we started ULTRA-slow. Nearly everyone was passing us. But at the mile marker, people started running out of steam and walking, so we got the fun of passing people!
We were able to speed up a bit for the next few miles, and at the 4 mile marker, I was feeling good, so I decided to push my pace. (I was setting the pace for me and David.) Obviously I ran out of steam somewhat after Mile 5, but it was still a good pace at the end--a lot faster than I have been going in my training. That last mile and a half was hard--I was tired!! But it felt WONDERFUL to be able to push my pace faster for the last 1/3 of the race, since I'd conserved my energy.
Originally, my goal was to do this race in under 11 minutes a mile. My training times were slower than that, though, and I realized I just needed to have the goal of running the whole way. I didn't want to stress myself out by trying to hit a particular pace. I'm so glad--if I'd continued to have that "11 minute a mile" goal, I would have been a little freaked out to see how slow my first mile was! But whaddya know--I was able to reach my (discarded) goal of 11 minutes a mile (actually, 10:55) and, more importantly, reach my primary goal of running every step.
I felt like this was such a SWEET reward, for getting up and going outside to run, by myself, 3 or 4 times a week, for the last 5 1/2 months. To come together with 20,000 (!!) other runners, all different ages and fitness levels, and enjoy the thrill of the race--and to meet my goals--was just awesome.
Before I get into the details, here was my funniest moment of the race: There was a good-natured heckler at the side of the road almost 3 miles into the race. (He was yelling, "Only 5 miles left to go!") I yelled back, "You get out here and run with us! You can talk big...!" He laughed and then held up his camera, which by that time was just taking a picture of my back.
All right, here are the details. First, my approximate mile times:
Mile 1: 12:28
Mile 2: 11:03
Mile 3 & 4: Average 11:02*
Mile 5: 9:43
Mile 6: 10:27**
Final 0.2 miles: 2:00**
*Missed Mile 3 marker; Miles 3 & 4 together were 22:04.
**My final 1.2 miles were 12:27 total, so I'm estimating my Mile 6 time and my final 0.2 mile time.
This was so awesome!!! I ran it with my friend David. He's not a runner, and he kept up with me (even went ahead at the end--go, David!) It was really fun to run with someone.
At the beginning we started ULTRA-slow. Nearly everyone was passing us. But at the mile marker, people started running out of steam and walking, so we got the fun of passing people!
We were able to speed up a bit for the next few miles, and at the 4 mile marker, I was feeling good, so I decided to push my pace. (I was setting the pace for me and David.) Obviously I ran out of steam somewhat after Mile 5, but it was still a good pace at the end--a lot faster than I have been going in my training. That last mile and a half was hard--I was tired!! But it felt WONDERFUL to be able to push my pace faster for the last 1/3 of the race, since I'd conserved my energy.
Originally, my goal was to do this race in under 11 minutes a mile. My training times were slower than that, though, and I realized I just needed to have the goal of running the whole way. I didn't want to stress myself out by trying to hit a particular pace. I'm so glad--if I'd continued to have that "11 minute a mile" goal, I would have been a little freaked out to see how slow my first mile was! But whaddya know--I was able to reach my (discarded) goal of 11 minutes a mile (actually, 10:55) and, more importantly, reach my primary goal of running every step.
I felt like this was such a SWEET reward, for getting up and going outside to run, by myself, 3 or 4 times a week, for the last 5 1/2 months. To come together with 20,000 (!!) other runners, all different ages and fitness levels, and enjoy the thrill of the race--and to meet my goals--was just awesome.
Thursday, April 8, 2010
Run #74: My last pre-10K training run!
Started out feeling pretty blah--very slight headache. I'm so glad I ran! About 20 minutes in, I started feeling good, and I think I'll feel so much better all morning because I ran.
On Tuesday I tried a gel for the first time, to give me some nutrition before and during my run. But I didn't like the flavor (and it seemed messy), so I didn't eat as much of it as I should have. Today I tried Clif Shot Blocks Electrolyte Chews. The consistency is similar to those fruit snacks they make for kids. I really liked it!! I used the Cran-Razz flavor. I'm going to return the rest of my gels and get more of these. I did feel like it helped my energy, and I plan to use them for Sunday's 10K.
It's crazy to me that my next run will be the race--6.2 miles! But I could have kept going today, so while I AM getting nervous, I think I'll be able to run the whole thing Sunday. I'm surprised just how slow my pace has gotten--but if that's what it takes to run further, that's okay!
4.48 miles, 53 minutes, 11:49/mile
On Tuesday I tried a gel for the first time, to give me some nutrition before and during my run. But I didn't like the flavor (and it seemed messy), so I didn't eat as much of it as I should have. Today I tried Clif Shot Blocks Electrolyte Chews. The consistency is similar to those fruit snacks they make for kids. I really liked it!! I used the Cran-Razz flavor. I'm going to return the rest of my gels and get more of these. I did feel like it helped my energy, and I plan to use them for Sunday's 10K.
It's crazy to me that my next run will be the race--6.2 miles! But I could have kept going today, so while I AM getting nervous, I think I'll be able to run the whole thing Sunday. I'm surprised just how slow my pace has gotten--but if that's what it takes to run further, that's okay!
4.48 miles, 53 minutes, 11:49/mile
Tuesday, April 6, 2010
Run #73
Whew, this was kind of a tough one! It was humid and windy. I ran hills, and most of the run I was either going uphill (wind at my back) or downhill (into the wind)--and both of those are hard.
But I did it, my longest run yet. I went a little longer than the 53 minutes I'd planned--just kept going until I was home. And while it was a hard run, I could have kept going if I'd needed to.
One more run (Thursday) before my Sunday 10K! Woooo hoooo!
4.69 miles, 54:46, 11:40/mile
But I did it, my longest run yet. I went a little longer than the 53 minutes I'd planned--just kept going until I was home. And while it was a hard run, I could have kept going if I'd needed to.
One more run (Thursday) before my Sunday 10K! Woooo hoooo!
4.69 miles, 54:46, 11:40/mile
Sunday, April 4, 2010
Run #72
Good run!! I started ultra-slow, and picked up my pace a ton for the last half. I wish I could see what my first half and second half paces were.
I wanted to take it easy today--I've realized when I run two days in a row, one of them should probably be a shorter run. Went with the family (hubby pushing the kids in a jogging stroller), so that was fun. I liked being able to push my speed for part of the run, knowing I didn't have to keep going for very long.
25 minutes, 2.29 miles, avg. 10:55/mile
I wanted to take it easy today--I've realized when I run two days in a row, one of them should probably be a shorter run. Went with the family (hubby pushing the kids in a jogging stroller), so that was fun. I liked being able to push my speed for part of the run, knowing I didn't have to keep going for very long.
25 minutes, 2.29 miles, avg. 10:55/mile
Saturday, April 3, 2010
Run #71: Mmm...Starbucks!
I ran to Starbucks today! My husband and kids gave me some time there to read with my Frappuccino. (I ran with a book in a fanny pack because I'm cool like that.) Then they met me there with the car.
The route there is slightly more uphill than down. It wasn't the easiest run ever, but wasn't bad. I felt like I could have kept going for a couple of miles but it wouldn't have been easy. I did have one stop, at a stoplight, for approximately 60-90 seconds.
One thing that's cool about this run: Just under 5 months ago, on Week 2 Day 3 of the Couch-to-5K program, I ran to Starbucks. I chose the shortest route and did my prescribed C25K training: 5 minutes of walking, 90 second jog/2 minute walking, repeating the 90 second/2 minute cycle for 20 minutes. I walked the rest of the way. It was HARD! Today I took a much longer route, and actually jogged the whole way, for 49 minutes. It's amazing and exciting to see how far my endurance has come!
I'm so excited for my 10K in 8 days!
4.29 miles, 49:17 total time, 11:28/mile pace
The route there is slightly more uphill than down. It wasn't the easiest run ever, but wasn't bad. I felt like I could have kept going for a couple of miles but it wouldn't have been easy. I did have one stop, at a stoplight, for approximately 60-90 seconds.
One thing that's cool about this run: Just under 5 months ago, on Week 2 Day 3 of the Couch-to-5K program, I ran to Starbucks. I chose the shortest route and did my prescribed C25K training: 5 minutes of walking, 90 second jog/2 minute walking, repeating the 90 second/2 minute cycle for 20 minutes. I walked the rest of the way. It was HARD! Today I took a much longer route, and actually jogged the whole way, for 49 minutes. It's amazing and exciting to see how far my endurance has come!
I'm so excited for my 10K in 8 days!
4.29 miles, 49:17 total time, 11:28/mile pace
Thursday, April 1, 2010
Run #70
Not enough sleep last night, so my energy wasn't great at all. I'm focusing on my stride by focusing on my arms. Hope the distance is correct--was trying to remember exactly which streets I ran on. :)
4.22 miles, 48 minutes, 11:22/mile
4.22 miles, 48 minutes, 11:22/mile
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