Time: 1:11:37
Distance: 6.07 mi.
Pace: 11:48 m/mi
Time of Day: 6:40 a.m.
Weather: 50°F. cloudy & cool
A really great run! I switched things up a bit and listened to a podcast by Michael Hyatt instead of music. What a difference! The miles just seemed to fly by. I will definitely do this again.
I ran a route I am including more & more. At the 2-mile point on my usual route I can turn left and create a loop through a residential area. It adds a whole mile vs. just turning around and running back home. There are some hills on this route so that helps mix it up.
Showing posts with label Distance. Show all posts
Showing posts with label Distance. Show all posts
Thursday, April 19, 2012
Sunday, April 8, 2012
Weekend Wrap Up
Thursdays I strength train at the gym. I have enough workouts from my time with Kelly that I can pick & choose which one to do. But Wednesday evening Kelly emailed me a special workout to do on Thursday. Oh man! You're killing me Kelly. She said it was shorter than normal since I would be incorporating some sprint work on the elliptical. I really need to read between the lines better. If I had done so I would have read the words "more intense". Yes, the workout was shorter in exercises and sets, but it was way more intense! I made it through by telling myself it would be worth it in the end. Also, as Kelly knows, there is no way I'm going to quit or admit a workout is too tough. At the end, after I'd recovered a bit, I felt awesome. Thank you, Kelly.
Also on Thursday I visited my podiatrist about my ankle. Her conclusion is that I sprained the ankle in the plain where I walk (vs. the plain where I run. Did you know that your foot had these 2 different plains?) She prescribed an anti-inflammatory medicine along with wrapping the ankle, and ice after exercise. She recommended keeping it wrapped all the time for about a week, then wrapping it after running for another 2-3 weeks. She also said that for the next week I should ice my ankle after I run. She explained that I could do any exercise that didn't cause pain but if any movement caused any discomfort I shouldn't do it. That eliminated step ups at the gym and yoga. Boo-hoo. No yoga for about a month.
Friday I went back to the gym and worked out on the elliptical machine for 46 min. I went at a brisk pace (150 strides/min) for 15 minutes then did 10 minutes of sprints followed by 20 minutes at the previous brisk pace. The sprints were 30 sec. as fast as I could go (200+ strides/min), followed by 30 sec. of recovery. My legs were quivering when I stepped off the machine, but I was surprised at how I really felt like I had worked hard.
And now, Saturday's LSR:
Time: 1:12:25
Distance: 6.0 mi.
Pace: 12:04 m/mi
Time of Day: 9 a.m.
Weather: 53°F.
What a great day to run! The sun was shining and there was the tiniest cool breeze. Not a cloud in the sky. The temp was awesome!
But, alas, it was a hard 6 miles. I had 3 or 4 short walks to get through. They were all on hills or inclines so that made me feel a bit better. And another obstacle was that my left hamstring really tightened up on me. I've never had that happen and I'm going to talk to The Coach about how to deal with that on a run. (She's off yachting in the Caribbean right now. Lucky her!) But the good thing is I made it the entire 6 miles AND, I'm looking forward to my next long run which will be Wednesday and 7 miles. (I have to rearrange my training this week due to an ASG Conference next Saturday.)
Also on Thursday I visited my podiatrist about my ankle. Her conclusion is that I sprained the ankle in the plain where I walk (vs. the plain where I run. Did you know that your foot had these 2 different plains?) She prescribed an anti-inflammatory medicine along with wrapping the ankle, and ice after exercise. She recommended keeping it wrapped all the time for about a week, then wrapping it after running for another 2-3 weeks. She also said that for the next week I should ice my ankle after I run. She explained that I could do any exercise that didn't cause pain but if any movement caused any discomfort I shouldn't do it. That eliminated step ups at the gym and yoga. Boo-hoo. No yoga for about a month.
Friday I went back to the gym and worked out on the elliptical machine for 46 min. I went at a brisk pace (150 strides/min) for 15 minutes then did 10 minutes of sprints followed by 20 minutes at the previous brisk pace. The sprints were 30 sec. as fast as I could go (200+ strides/min), followed by 30 sec. of recovery. My legs were quivering when I stepped off the machine, but I was surprised at how I really felt like I had worked hard.
And now, Saturday's LSR:
Time: 1:12:25
Distance: 6.0 mi.
Pace: 12:04 m/mi
Time of Day: 9 a.m.
Weather: 53°F.
What a great day to run! The sun was shining and there was the tiniest cool breeze. Not a cloud in the sky. The temp was awesome!
But, alas, it was a hard 6 miles. I had 3 or 4 short walks to get through. They were all on hills or inclines so that made me feel a bit better. And another obstacle was that my left hamstring really tightened up on me. I've never had that happen and I'm going to talk to The Coach about how to deal with that on a run. (She's off yachting in the Caribbean right now. Lucky her!) But the good thing is I made it the entire 6 miles AND, I'm looking forward to my next long run which will be Wednesday and 7 miles. (I have to rearrange my training this week due to an ASG Conference next Saturday.)
Sunday, April 1, 2012
Weekend Runs
Saturday, 03/31
Time: 1:02:12
Distance: 5.31 mi.
Pace: 11:32 m/mi
Time of Day: 7 a.m.
Weather: 52°F.
Oh man, it was a beautiful morning to run. It was cool, the sun was just coming up, the sky had nary a cloud.
I had emailed The Coach earlier in the week asking if it would be ok if I texted her after my runs. I was stuck on running 3-4 miles and needed some accountability. She, of course said yes, but suggested I start writing down my runs here in this blog again. She also suggested I write on my training schedule next to each day's workout how I did. Both excellent suggestions which I have started doing. Then she ended her reply with, "Get out of your HEAD! You can run more than 4 miles. Just do it!" Hence, my 5.31 mile run today. Truly, I love her tough love!!
Sunday, 04/01
Time: 17:47
Distance: 1.6 mi.
Pace: 11:06 m/mi
Time of Day: 10:30 a.m.
Weather: 72°F.
Just a short run today. It was sunny and no breeze. I ran on the school track while The Love walked.
Time: 1:02:12
Distance: 5.31 mi.
Pace: 11:32 m/mi
Time of Day: 7 a.m.
Weather: 52°F.
Oh man, it was a beautiful morning to run. It was cool, the sun was just coming up, the sky had nary a cloud.
I had emailed The Coach earlier in the week asking if it would be ok if I texted her after my runs. I was stuck on running 3-4 miles and needed some accountability. She, of course said yes, but suggested I start writing down my runs here in this blog again. She also suggested I write on my training schedule next to each day's workout how I did. Both excellent suggestions which I have started doing. Then she ended her reply with, "Get out of your HEAD! You can run more than 4 miles. Just do it!" Hence, my 5.31 mile run today. Truly, I love her tough love!!
Sunday, 04/01
Time: 17:47
Distance: 1.6 mi.
Pace: 11:06 m/mi
Time of Day: 10:30 a.m.
Weather: 72°F.
Just a short run today. It was sunny and no breeze. I ran on the school track while The Love walked.
Tuesday, September 13, 2011
Possessed and Pegasus Wins
Time: 35:07
Distance: 3.1 mi.
Pace: m/mi
Time of Day: 6:23 a.m.
Weather: 65°F. humid. It's going to be hot today.
My iPhone had problems this morning so my time & distance are approximate. I haven't had any trouble running with my iPhone since I upgraded to the iPhone 4. But this makes 2 times in a row I've had problems.
Last Saturday Runmeter didn't track all the miles I ran. I thought it was because part of the trail had tree cover. I just assumed the app couldn't get a good GPS reading. The problem today wasn't like that though. I was down to less than a mile to go on my run and the app "stopped", then the music started playing more than 1 song a time, the voice control app came on, then the music switched to an entirely different playlist, still playing songs really fast and overlapping each other. Seriously, it was like the phone was possessed. The music was weird, the voice control app kept starting and stopping, my Runmeter app kept starting and stopping. Finally, I just took of my headphones so I didn't hear all the weird noises. Once I stopped running I restarted my phone and that seemed to fix things.
Next subject…a couple of months ago when my feet were really hurting all the time, I bought a new pair of running shoes. I thought that maybe that was the cause of the foot pain. It wasn't. Things are better now. That's a different story.
But anyway I went to the running store to buy another pair of Nike Vomero's. That is what I started running in and have just continued to purchase them. They felt great except for the spot that always created a callous on my right foot. I figured it was just something runners had. But this shopping trip the store didn't have any Vomero's in stock. None of their other stores had any either so I bought a Nike Pegasus shoe.
Now, I know nothing about running shoes. I read the reviews but I don't follow the subject. I figure that's what the people in the running store are for. They should know which shoes will fit me and meet my needs. The Coach has worn the same style of Nike shoe for years. She doesn't even try them on anymore. That is what I hoped would develop with me and Vomero's. But it wasn't to be. So I was a bit apprehensive about switching model of shoes. However, I was pleasantly surprised with how the Pegasus felt when I ran.
When I figured out that the running shoes weren't the cause of my foot problems I decided to use the Vomero's for short runs and save the Pegasus shoes for long runs. Each shoe has it's own distinct fit and feeling but, I figured it would extend the life of my running shoes by switching back and forth. That was my thinking until my 10-miler last Saturday. I wore the Pegasus shoes and I noticed after the run that I didn't have the usual tender spot on my foot; no blister was forming. Wow that was awesome!
On today's short 3 miles I switched back to the Vomero's and sure enough, after just 3 miles I have the same red, sore spot. The callous didn't get a blister, but the area is tender. So I am a convert. Pegasus wins.
Distance: 3.1 mi.
Pace: m/mi
Time of Day: 6:23 a.m.
Weather: 65°F. humid. It's going to be hot today.
My iPhone had problems this morning so my time & distance are approximate. I haven't had any trouble running with my iPhone since I upgraded to the iPhone 4. But this makes 2 times in a row I've had problems.
Last Saturday Runmeter didn't track all the miles I ran. I thought it was because part of the trail had tree cover. I just assumed the app couldn't get a good GPS reading. The problem today wasn't like that though. I was down to less than a mile to go on my run and the app "stopped", then the music started playing more than 1 song a time, the voice control app came on, then the music switched to an entirely different playlist, still playing songs really fast and overlapping each other. Seriously, it was like the phone was possessed. The music was weird, the voice control app kept starting and stopping, my Runmeter app kept starting and stopping. Finally, I just took of my headphones so I didn't hear all the weird noises. Once I stopped running I restarted my phone and that seemed to fix things.
Next subject…a couple of months ago when my feet were really hurting all the time, I bought a new pair of running shoes. I thought that maybe that was the cause of the foot pain. It wasn't. Things are better now. That's a different story.
But anyway I went to the running store to buy another pair of Nike Vomero's. That is what I started running in and have just continued to purchase them. They felt great except for the spot that always created a callous on my right foot. I figured it was just something runners had. But this shopping trip the store didn't have any Vomero's in stock. None of their other stores had any either so I bought a Nike Pegasus shoe.
Now, I know nothing about running shoes. I read the reviews but I don't follow the subject. I figure that's what the people in the running store are for. They should know which shoes will fit me and meet my needs. The Coach has worn the same style of Nike shoe for years. She doesn't even try them on anymore. That is what I hoped would develop with me and Vomero's. But it wasn't to be. So I was a bit apprehensive about switching model of shoes. However, I was pleasantly surprised with how the Pegasus felt when I ran.
When I figured out that the running shoes weren't the cause of my foot problems I decided to use the Vomero's for short runs and save the Pegasus shoes for long runs. Each shoe has it's own distinct fit and feeling but, I figured it would extend the life of my running shoes by switching back and forth. That was my thinking until my 10-miler last Saturday. I wore the Pegasus shoes and I noticed after the run that I didn't have the usual tender spot on my foot; no blister was forming. Wow that was awesome!
On today's short 3 miles I switched back to the Vomero's and sure enough, after just 3 miles I have the same red, sore spot. The callous didn't get a blister, but the area is tender. So I am a convert. Pegasus wins.
Monday, September 12, 2011
Amazing Run!
Time: 1:54:21
Distance: 10 mi.
Pace: 11:25 m/mi
Time of Day: 2 p.m.
Weather: 76°F. Sunshiny, slight breeze
Did you see the pace? 11:25 m/mi. Did you see that? Isn't that awesome!!!!!!! I have no clue where it came from, but I had an amazing run!
This past weekend I was in Chicago visiting The Coach (and grandkids). Saturday afternoon after soccer we headed out for my long run. I was apprehensive about the distance. I hadn't run 10 miles in a really long time. I left the headphones at home and told The Coach she would have to entertain me. The cool thing about running with her is that because she is in much better shape than me, she can talk while we run and I just listen and make an occasional comment. Cool! Thank you, Coach!!!
She led me down this trail, past a carnival tearing down, several parks, beside the train tracks and then back the same way. It was so awesome! The Coach kept offering to slow down but I just got in this groove and kept going. I'm sure it helped that the entire distance was flat as a pancake, but still…I had an amazing run!
I am really psyched now. I am really looking forward to the 1/2 marathon in October.
I didn't realize I hadn't posted my runs last week. I have run since 9/1. None of them were as a amazing as this run, but here's a brief recap.
9/8: 5.08 miles in 1:02:01. JB Trail with lots of hills.
9/6: 3.12 miles in 37:00 on Telegraph Rd.
9/4: 7.93 miles in 1:40:49 on Grants Farm Trail
9/3: 3.05 miles in 36:39 on Telegraph Rd.
I've also been working out at the gym with my personal trainer. I believe I can safely say all that work is really paying off in my running. Thank you Kelly!
Distance: 10 mi.
Pace: 11:25 m/mi
Time of Day: 2 p.m.
Weather: 76°F. Sunshiny, slight breeze
Did you see the pace? 11:25 m/mi. Did you see that? Isn't that awesome!!!!!!! I have no clue where it came from, but I had an amazing run!
This past weekend I was in Chicago visiting The Coach (and grandkids). Saturday afternoon after soccer we headed out for my long run. I was apprehensive about the distance. I hadn't run 10 miles in a really long time. I left the headphones at home and told The Coach she would have to entertain me. The cool thing about running with her is that because she is in much better shape than me, she can talk while we run and I just listen and make an occasional comment. Cool! Thank you, Coach!!!
She led me down this trail, past a carnival tearing down, several parks, beside the train tracks and then back the same way. It was so awesome! The Coach kept offering to slow down but I just got in this groove and kept going. I'm sure it helped that the entire distance was flat as a pancake, but still…I had an amazing run!
I am really psyched now. I am really looking forward to the 1/2 marathon in October.
I didn't realize I hadn't posted my runs last week. I have run since 9/1. None of them were as a amazing as this run, but here's a brief recap.
9/8: 5.08 miles in 1:02:01. JB Trail with lots of hills.
9/6: 3.12 miles in 37:00 on Telegraph Rd.
9/4: 7.93 miles in 1:40:49 on Grants Farm Trail
9/3: 3.05 miles in 36:39 on Telegraph Rd.
I've also been working out at the gym with my personal trainer. I believe I can safely say all that work is really paying off in my running. Thank you Kelly!
Wednesday, August 31, 2011
I Swear I Will Never Miss Another Workout
Treadmill Warmup
Time: 22:20 min.
Distance: 1.75 mi.
Pace: 12:46 m/mi
Time of Day: 6:15 a.m.
I did a 30-sec sprint during my warm up for strength training today.
I have missed a couple of strength training sessions but I wasn't too worried about the new routine Kelly left for me at the gym. But, boy was I wrong. I managed to get through the routine, but man, it kicked my butt. I will definitely be at the gym again on Friday and I'm thinking about going again Sunday and then run on the treadmill for my easy 3 miles.
It's going to be hot the next few days. A heat advisory has been issued from noon Wednesday until Saturday evening. My training schedule calls for 6 miles tomorrow and 8 on Saturday. I might be able to do the 6 miles early tomorrow, but I'm afraid by Saturday the humidity will be too much for me to run outside. As much as I don't like to do long runs on the treadmill, I think that's where I'll be come Saturday morning.
Time: 22:20 min.
Distance: 1.75 mi.
Pace: 12:46 m/mi
Time of Day: 6:15 a.m.
I did a 30-sec sprint during my warm up for strength training today.
I have missed a couple of strength training sessions but I wasn't too worried about the new routine Kelly left for me at the gym. But, boy was I wrong. I managed to get through the routine, but man, it kicked my butt. I will definitely be at the gym again on Friday and I'm thinking about going again Sunday and then run on the treadmill for my easy 3 miles.
It's going to be hot the next few days. A heat advisory has been issued from noon Wednesday until Saturday evening. My training schedule calls for 6 miles tomorrow and 8 on Saturday. I might be able to do the 6 miles early tomorrow, but I'm afraid by Saturday the humidity will be too much for me to run outside. As much as I don't like to do long runs on the treadmill, I think that's where I'll be come Saturday morning.
Tuesday, August 30, 2011
Cooler Temps are so Cool!
Time: 39:34
Distance: 3.24 mi.
Pace: 12:13 m/mi
Time of Day: 6:34 a.m.
Weather: 61°F.
Easy run today according to the training schedule. The temperatures in the 60's are definitely working in my favor. It is supposed to heat up by Thursday, near 100° again. Yuck!
I had a migraine yesterday and didn't get to work out with Kelly. I'll strength train tomorrow, run Thursday, and strength train on Friday, Monday will be my rest day this week.
Distance: 3.24 mi.
Pace: 12:13 m/mi
Time of Day: 6:34 a.m.
Weather: 61°F.
Easy run today according to the training schedule. The temperatures in the 60's are definitely working in my favor. It is supposed to heat up by Thursday, near 100° again. Yuck!
I had a migraine yesterday and didn't get to work out with Kelly. I'll strength train tomorrow, run Thursday, and strength train on Friday, Monday will be my rest day this week.
Sunday, August 28, 2011
A Fabulous Run!
Time: 1:29:44
Distance: 7.0 mi.
Pace: 12:49 m/mi
Time of Day: 6:57 a.m.
Weather: 65°F.
Today's run was awesome! The weather was great. Oh how I love even slightly cooler weather. I am just not a hot weather runner. But today, the temperature was in the 60's, the sky was bright blue, a light wind. Absolutely perfect conditions for a run. And run I did. I was scheduled for 6 miles but I felt great and decided to try a variation on my neighborhood 6-mile route. I didn't realize that little detour would add an extra mile to the route. But it was a great variation and I ran the complete route. I don't ever remember running longer than I was scheduled to. This was an accomplishment in a couple of ways.
First, I can physically run more distance than I thought I could. Second, I can run longer & further than I thought I could. I am a very emotional (Is that the right way to say it?) runner. The Coach frequently reminds me to "get out of my head and just run". So to run farther than the training schedule says is a big deal for me. I have to remember how great today's run felt and use it as a springboard for better running.
Distance: 7.0 mi.
Pace: 12:49 m/mi
Time of Day: 6:57 a.m.
Weather: 65°F.
Today's run was awesome! The weather was great. Oh how I love even slightly cooler weather. I am just not a hot weather runner. But today, the temperature was in the 60's, the sky was bright blue, a light wind. Absolutely perfect conditions for a run. And run I did. I was scheduled for 6 miles but I felt great and decided to try a variation on my neighborhood 6-mile route. I didn't realize that little detour would add an extra mile to the route. But it was a great variation and I ran the complete route. I don't ever remember running longer than I was scheduled to. This was an accomplishment in a couple of ways.
First, I can physically run more distance than I thought I could. Second, I can run longer & further than I thought I could. I am a very emotional (Is that the right way to say it?) runner. The Coach frequently reminds me to "get out of my head and just run". So to run farther than the training schedule says is a big deal for me. I have to remember how great today's run felt and use it as a springboard for better running.
Tuesday, April 26, 2011
A Strong 4 Miles
Time: 50:00 min.
Distance: 3.98 mi.
Pace: 12:33 m/mi
Time of Day: 6:20 a.m.
Weather: 63°F. cloudy, overcast, windy
I can't remember the last time I ran 4 miles. But I am working very hard to stick to my training schedule. I felt so good on my last 2 runs that I figured today would be a comfortable stretch and I was right. I should have eaten a banana before I headed out. I was feeling really hungry by the time I got back, even weak. I quickly ate a banana and drank some water but it took about 15-20 minutes before I felt better. A lesson to be learned there.
Distance: 3.98 mi.
Pace: 12:33 m/mi
Time of Day: 6:20 a.m.
Weather: 63°F. cloudy, overcast, windy
I can't remember the last time I ran 4 miles. But I am working very hard to stick to my training schedule. I felt so good on my last 2 runs that I figured today would be a comfortable stretch and I was right. I should have eaten a banana before I headed out. I was feeling really hungry by the time I got back, even weak. I quickly ate a banana and drank some water but it took about 15-20 minutes before I felt better. A lesson to be learned there.
Monday, April 25, 2011
Oops! I Did It Again
Sunday's Run
Distance: 2.96 mi.
Time: 36:40 min.
Pace: 12:23 m/mi
Time of Day: 10:15 a.m.
Weather: 53°F, drizzling at start, cool, cloudy
The Love was concerned I would be cold when I appeared in running shorts and a short sleeved t-shirt. I assured him I would be fine. And, I was. A great run. It actually was a little over 3 miles, but I completely forgot to start my app until I had run a bit.
The Love dropped me off at the grocery store and I ran home. It gave me some different scenery and road to travel. With all the rain we've had a lot of the places I typically run are either muddy or flooded. So I'm pretty much running along the main road by house.
Distance: 2.96 mi.
Time: 36:40 min.
Pace: 12:23 m/mi
Time of Day: 10:15 a.m.
Weather: 53°F, drizzling at start, cool, cloudy
The Love was concerned I would be cold when I appeared in running shorts and a short sleeved t-shirt. I assured him I would be fine. And, I was. A great run. It actually was a little over 3 miles, but I completely forgot to start my app until I had run a bit.
The Love dropped me off at the grocery store and I ran home. It gave me some different scenery and road to travel. With all the rain we've had a lot of the places I typically run are either muddy or flooded. So I'm pretty much running along the main road by house.
Oops! I Missed a Run
Friday, 04/22
Distance: 2.54 miles
Time: 30:04 min.
Pace: 11:50 m/mi
Time of day: 9:45 a.m.
Weather: 64°F, cloudy, rainy, windy
Today was a really good run. I ran at the school track and just for kicks I ran it the opposite direction. My breathing was good and my legs felt strong. This is a step-back week which is why I'm running in the 2-3 mile range.
Distance: 2.54 miles
Time: 30:04 min.
Pace: 11:50 m/mi
Time of day: 9:45 a.m.
Weather: 64°F, cloudy, rainy, windy
Today was a really good run. I ran at the school track and just for kicks I ran it the opposite direction. My breathing was good and my legs felt strong. This is a step-back week which is why I'm running in the 2-3 mile range.
Sunday, November 21, 2010
Easy Sunday Run
Distance: 2.13 miles
Time: 26:20 min.
Pace: 12:20 m/mi
Time of day: 7:30 a.m.
Weather: 55F, cloudy, breezy. The weatherman is predicting a winter storm to arrive on Monday. But when is he ever right?
I was feeling the effects of my long run last night. My legs were stiff and the left hip ached. Some ibuprofen at bedtime helped. I was really pleased to wake up feeling great this morning.
When I started running these 2 mile easy runs on Sundays, it took me almost 30 min. Although I am far from speedy, I am faster than I used to be and I think I need to change my Sunday run from 2 miles to 30 min. But obviously, not this week.
Time: 26:20 min.
Pace: 12:20 m/mi
Time of day: 7:30 a.m.
Weather: 55F, cloudy, breezy. The weatherman is predicting a winter storm to arrive on Monday. But when is he ever right?
I was feeling the effects of my long run last night. My legs were stiff and the left hip ached. Some ibuprofen at bedtime helped. I was really pleased to wake up feeling great this morning.
When I started running these 2 mile easy runs on Sundays, it took me almost 30 min. Although I am far from speedy, I am faster than I used to be and I think I need to change my Sunday run from 2 miles to 30 min. But obviously, not this week.
Tuesday, November 16, 2010
Trying
Distance: 2.71 mi.
Time: 33:08 min.
Pace: 12:45 m/mi.
Time of day: 6:45 a.m.
Weather: 37°F, sun just coming up; beautiful!
OK. I've not been very good about running or blogging or even blogging about the running I did do. I am trying to get on track.
Here's a summary of the month so far (includes today's run):
Distance: 10.75 mi.
Time: 2:12:05
Avg Pace: 12:17 m/mi.
Weight training: 1 day
Time: 33:08 min.
Pace: 12:45 m/mi.
Time of day: 6:45 a.m.
Weather: 37°F, sun just coming up; beautiful!
OK. I've not been very good about running or blogging or even blogging about the running I did do. I am trying to get on track.
Here's a summary of the month so far (includes today's run):
Distance: 10.75 mi.
Time: 2:12:05
Avg Pace: 12:17 m/mi.
Weight training: 1 day
Monday, October 18, 2010
Halloween 10k Race
Distance: 6.2 mi. (10k)
Time: 1:18:50
Pace: 12:43 mi/min
Time of Day: 8 a.m.
Weather: close to 60°F., sun coming up over the buildings downtown; just a beautiful morning!
This race was a winner for me!
I have been lax about running recently for a variety of weak reasons. I was out of town a couple of times, I had a miserable head cold for about a week, and The Love also was sick-just not the same times as me…really weak excuses. In fact, at one point last week I told The Love I wasn't going to run this race. But then I changed my mind and decided I would give it a go and if I ended up walking—well, walking was exercise and better than giving up totally. I also told him he didn't have to attend the race because it was just 6 miles, he had poker Saturday night, he was getting over his vicious cold, etc.
So I went to the race by myself. I found a parking spot pretty close to the finish line. Yeah! It was kind a weird being by myself. Running seems to me to be a group sport, especially this kind of race where the element of "fun" is front & center. It was hilarious to see all the costumes. Some were elaborate as in the guy with the refrigerator box-sized pink Cadillac that he literally carried the entire race. Some were just a token costume like the funky plastic head band. But there lots and lots of groups of people. I felt pretty alone at the start.
But as the race progressed I embraced that singleness. I watched my pace closely so I didn't get caught up in the out-of-the-gate-9-minute-mile. I set a goal to finish around 12:45 min/mi. As groups fell apart I chugged along by myself passing first this person and then that person. As I went up and down the hills I pumped my arms hard and slowed my pace slightly, using the downhills to recover. I did walk about 1/4 mile up a hill that was the 2nd of two hills in a row and the 3rd in a sequence of hills. That was at around 2.5 miles. But after that it was pretty smooth sailing. I fell into a groove a couple of times which was a great feeling. I finished pretty strong.
This race brought into focus for me a couple of things. First, I am not as slow as I used to be . I was looking back at the first race I ever ran last February. It was 5 miles and I ran at a 13:01 min/mi. The Son ran with me as support and he kept me going. I believe I would have been much slower if I had been running alone. The Family ROC race I ran in September was a 5k and I ran at 11:49 min/mi. Half the distance of this 10k and I was less than a minute faster there. I am not speedy by any means, and I think I don't really care any more. I will continue to work on speed because I know I can improve. But I'm content with aiming for a consistent 12 min. mile.
The second thing I realized is that I have a solid running base. I haven't run much the past month and I would have to look at my log to see the last time I ran 6 miles. But I was able to do it yesterday! I have a, dare I say, solid base to operate from. It is awesome knowing that I really can run 6 miles and feel good at the end.
The final thing I learned yesterday is that I can do this by myself. I navigated the race site before and after. I didn't forget where I parked the car. And most important of all I monitored my running, adjusting pace when necessary, motivating myself when needed, cheering myself along. I can do this. I missed having The Love with me yesterday (especially the towel he hands me at the end to wipe away the sweat). His smiling face at the finish line is a joy! But I did it all by myself yesterday. And that is huge for me!
Time: 1:18:50
Pace: 12:43 mi/min
Time of Day: 8 a.m.
Weather: close to 60°F., sun coming up over the buildings downtown; just a beautiful morning!
I have been lax about running recently for a variety of weak reasons. I was out of town a couple of times, I had a miserable head cold for about a week, and The Love also was sick-just not the same times as me…really weak excuses. In fact, at one point last week I told The Love I wasn't going to run this race. But then I changed my mind and decided I would give it a go and if I ended up walking—well, walking was exercise and better than giving up totally. I also told him he didn't have to attend the race because it was just 6 miles, he had poker Saturday night, he was getting over his vicious cold, etc.
So I went to the race by myself. I found a parking spot pretty close to the finish line. Yeah! It was kind a weird being by myself. Running seems to me to be a group sport, especially this kind of race where the element of "fun" is front & center. It was hilarious to see all the costumes. Some were elaborate as in the guy with the refrigerator box-sized pink Cadillac that he literally carried the entire race. Some were just a token costume like the funky plastic head band. But there lots and lots of groups of people. I felt pretty alone at the start.
But as the race progressed I embraced that singleness. I watched my pace closely so I didn't get caught up in the out-of-the-gate-9-minute-mile. I set a goal to finish around 12:45 min/mi. As groups fell apart I chugged along by myself passing first this person and then that person. As I went up and down the hills I pumped my arms hard and slowed my pace slightly, using the downhills to recover. I did walk about 1/4 mile up a hill that was the 2nd of two hills in a row and the 3rd in a sequence of hills. That was at around 2.5 miles. But after that it was pretty smooth sailing. I fell into a groove a couple of times which was a great feeling. I finished pretty strong.
This race brought into focus for me a couple of things. First, I am not as slow as I used to be . I was looking back at the first race I ever ran last February. It was 5 miles and I ran at a 13:01 min/mi. The Son ran with me as support and he kept me going. I believe I would have been much slower if I had been running alone. The Family ROC race I ran in September was a 5k and I ran at 11:49 min/mi. Half the distance of this 10k and I was less than a minute faster there. I am not speedy by any means, and I think I don't really care any more. I will continue to work on speed because I know I can improve. But I'm content with aiming for a consistent 12 min. mile.
The second thing I realized is that I have a solid running base. I haven't run much the past month and I would have to look at my log to see the last time I ran 6 miles. But I was able to do it yesterday! I have a, dare I say, solid base to operate from. It is awesome knowing that I really can run 6 miles and feel good at the end.
The final thing I learned yesterday is that I can do this by myself. I navigated the race site before and after. I didn't forget where I parked the car. And most important of all I monitored my running, adjusting pace when necessary, motivating myself when needed, cheering myself along. I can do this. I missed having The Love with me yesterday (especially the towel he hands me at the end to wipe away the sweat). His smiling face at the finish line is a joy! But I did it all by myself yesterday. And that is huge for me!
Tuesday, September 7, 2010
Holiday Weekend Recep
Monday, Labor Day
Distance: 1.57 miles
Time: 19:54 min.
Pace: 12:41 m/mi.
Time of day: 8:30 a.m.
Weather: 65°F, sunny, warm, breezy
I had a weird morning and all before 8:30 a.m. I didn't sleep well, maybe 3 hours max. I had to get up early to go donate platelets at my local Red Cross at 7:30 a.m. Yep, that's right. Seven-thirty a.m. on a holiday! I am a regular blood donor but this would have been my 1st time to donate platelets; not that I hadn't tried before. I used to be anemic and get deferred. I've corrected that issue and I was pretty excited that the Red Cross had called me yet again to donate platelets. Unfortunately, the Red Cross scheduling office made an error and, "Oops, I'm sorry. We don't need your platelets at this time. But we appreciate you coming out so here's a coffee mug." What?? I was back home by 8 a.m. and desperately needing a run to help my mood.
I hit the road sans music, off to just enjoy the run and soak up the sunshine. For once I didn't care about my pace or how many miles I needed to log. I just ran. It would have been totally awesome if I had remembered to pee before I hit the trail!
Sunday - rest
Distance: 1.57 miles
Time: 19:54 min.
Pace: 12:41 m/mi.
Time of day: 8:30 a.m.
Weather: 65°F, sunny, warm, breezy
I had a weird morning and all before 8:30 a.m. I didn't sleep well, maybe 3 hours max. I had to get up early to go donate platelets at my local Red Cross at 7:30 a.m. Yep, that's right. Seven-thirty a.m. on a holiday! I am a regular blood donor but this would have been my 1st time to donate platelets; not that I hadn't tried before. I used to be anemic and get deferred. I've corrected that issue and I was pretty excited that the Red Cross had called me yet again to donate platelets. Unfortunately, the Red Cross scheduling office made an error and, "Oops, I'm sorry. We don't need your platelets at this time. But we appreciate you coming out so here's a coffee mug." What?? I was back home by 8 a.m. and desperately needing a run to help my mood.
I hit the road sans music, off to just enjoy the run and soak up the sunshine. For once I didn't care about my pace or how many miles I needed to log. I just ran. It would have been totally awesome if I had remembered to pee before I hit the trail!
Sunday - rest
Sunday, September 5, 2010
Add Distance Slowly
Saturday, 09/04
Distance: 3.88
Time: 48:57
Pace: 12:37 m/mi.
Time of day: 10:35 a.m.
Weather: Absolutely fabulous! Mid-60's, sunny, bright, breezy
I was really looking forward to running Saturday. It was an absolutely fabulous day! A forecasted high in the low 70's meant I could run any darn time I wanted to. So while The Love was out getting a haircut, I was out running.
I did pretty well. I upped my mileage from 3 to almost 4 miles. Probably I should have done just 3.5 miles, because I did have 2 1-minute walking periods. Not terrible, mostly an indication of too big of an increase. The good news is I felt great afterwards and all day.
A bit of good news. I weighed and checked my body measurements. I have had a really stressful summer and with the heat & humidity keeping me from running I knew I had gained a couple pounds. The good news is that my body measurements stayed the same and the weight gain truly was just a couple of pounds. Although the stress is still with me, I believe I can manage it better with running thus eating less. I sure hope so anyway.
Distance: 3.88
Time: 48:57
Pace: 12:37 m/mi.
Time of day: 10:35 a.m.
Weather: Absolutely fabulous! Mid-60's, sunny, bright, breezy
I was really looking forward to running Saturday. It was an absolutely fabulous day! A forecasted high in the low 70's meant I could run any darn time I wanted to. So while The Love was out getting a haircut, I was out running.
I did pretty well. I upped my mileage from 3 to almost 4 miles. Probably I should have done just 3.5 miles, because I did have 2 1-minute walking periods. Not terrible, mostly an indication of too big of an increase. The good news is I felt great afterwards and all day.
A bit of good news. I weighed and checked my body measurements. I have had a really stressful summer and with the heat & humidity keeping me from running I knew I had gained a couple pounds. The good news is that my body measurements stayed the same and the weight gain truly was just a couple of pounds. Although the stress is still with me, I believe I can manage it better with running thus eating less. I sure hope so anyway.
Tuesday, August 31, 2010
A Look Back at Summer Running
Distance: 3.05 mi.
Time: 37:10 min.
Pace: 12:11 (m/mi)
Time of Day: 6:15 a.m.
Weather: 72°F, warmer & more humid
First before I look back at my stats over the last 3 or months—I hit my 10 min. mark at .82 mi. again today! I wasn't sure I would make it because it was pretty humid and I was having trouble early on. But I pushed myself and I made it!
So here's what I did over the last few months.
May
Distance: 83:57 mi.
Duration: 18:25:17
Avg Pace: 13:14 (m/mi)
Pretty good considering I ran my first half-marathon in April.
June
Distance: 34:07 mi.
Duration: 7:05:43
Avg Pace: 12:30 (m/mi.)
Wow! I really increased my pace but my total mileage is way down. A sign of the heat that was settling in.
July
Distance: 62:47 mi.
Duration: 13:40:04
Avg Pace: 13:06 (m/mi)
A little slower pace but better consistency and total mileage. Most of the miles were logged before the 20th.
August
Distance: 34.96 mi.
Duration: 7:17:38
Avg Pace: 12:31 (m/mi)
I ran only 6 days before the 20th. It was hot, humid & miserable. I just gave up.
Here is what I think I learned from my first summer of running. Consistency is important. I learned that running several times a week, even if only a short distance, is much better physically and psychologically for me. I need the routine in my life and the daily dose of sunshine & being out-of-doors.
Better to run shorter distances more frequently than longer distances once in a while. When it is hot & humid I need to shorten my time and distance. Again, several short runs vs. one long run in a week is more beneficial.
Just to remind myself, the St. Louis Post-Dispatch reported this morning that this summer is going down in the books as the 4th hottest summer on record. There weren't any individual daily records set, but the consistency of 90°+ days and 70°+ nights is what made it so hot. I really am not crazy-it was hot, humid & miserable.
Time: 37:10 min.
Pace: 12:11 (m/mi)
Time of Day: 6:15 a.m.
Weather: 72°F, warmer & more humid
First before I look back at my stats over the last 3 or months—I hit my 10 min. mark at .82 mi. again today! I wasn't sure I would make it because it was pretty humid and I was having trouble early on. But I pushed myself and I made it!
So here's what I did over the last few months.
May
Distance: 83:57 mi.
Duration: 18:25:17
Avg Pace: 13:14 (m/mi)
Pretty good considering I ran my first half-marathon in April.
June
Distance: 34:07 mi.
Duration: 7:05:43
Avg Pace: 12:30 (m/mi.)
Wow! I really increased my pace but my total mileage is way down. A sign of the heat that was settling in.
July
Distance: 62:47 mi.
Duration: 13:40:04
Avg Pace: 13:06 (m/mi)
A little slower pace but better consistency and total mileage. Most of the miles were logged before the 20th.
August
Distance: 34.96 mi.
Duration: 7:17:38
Avg Pace: 12:31 (m/mi)
I ran only 6 days before the 20th. It was hot, humid & miserable. I just gave up.
Here is what I think I learned from my first summer of running. Consistency is important. I learned that running several times a week, even if only a short distance, is much better physically and psychologically for me. I need the routine in my life and the daily dose of sunshine & being out-of-doors.
Better to run shorter distances more frequently than longer distances once in a while. When it is hot & humid I need to shorten my time and distance. Again, several short runs vs. one long run in a week is more beneficial.
Just to remind myself, the St. Louis Post-Dispatch reported this morning that this summer is going down in the books as the 4th hottest summer on record. There weren't any individual daily records set, but the consistency of 90°+ days and 70°+ nights is what made it so hot. I really am not crazy-it was hot, humid & miserable.
Monday, August 23, 2010
Restart
Distance: 2.21 mi.
Time: 25:55 min.
Pace: 11:45 (m/mi.)
Time of day: 6 a.m.
Weather: 65°F, less humidity, nice breeze--a great morning to run!
I printed off the original running plan from January of this year. In the first 3 weeks I run a maximum distance of 3 miles. That sounds so good to me. I'm not sure why, but I need the security of a written plan telling me it's o.k. to only run 3 miles. I let out a big sigh of relief as I put the schedule on the fridge.
I also decided to not run the Lewis & Clark half marathon in October. I heard about a 5k run on 09/26 that benefits ovarian cancer and I'm going to participate in that. I have long had a small nagging voice inside urging me to be involved in ovarian cancer efforts. I have a direct connection to the disease; my mother died of it about 25 years ago. I will be running a more manageable distance plus helping out a worthy cause.
Time: 25:55 min.
Pace: 11:45 (m/mi.)
Time of day: 6 a.m.
Weather: 65°F, less humidity, nice breeze--a great morning to run!
I printed off the original running plan from January of this year. In the first 3 weeks I run a maximum distance of 3 miles. That sounds so good to me. I'm not sure why, but I need the security of a written plan telling me it's o.k. to only run 3 miles. I let out a big sigh of relief as I put the schedule on the fridge.
I also decided to not run the Lewis & Clark half marathon in October. I heard about a 5k run on 09/26 that benefits ovarian cancer and I'm going to participate in that. I have long had a small nagging voice inside urging me to be involved in ovarian cancer efforts. I have a direct connection to the disease; my mother died of it about 25 years ago. I will be running a more manageable distance plus helping out a worthy cause.
Time To Push The Restart Button
Saturday, 08/21/10
Distance: 2.75 mi.
Time: 36.22 min.
Pace: 13:13 (m/mi)
Time of day: 7:50 a.m.
Weather: 70°F, cloudy, rainy, humid
My goal was to run 4 mi. today but I didn't. I managed to get in the 2.75 miles before I just gave up and walked home. Between the lack of consistent running and the humidity and the polish chipping on my toe nails and the scratch on my arm--well I just gave up. But I did some thinking as I power walked home. And I decided I would go back and start again. I would print off the first training schedule Coach Jeni provided me and rebuild my base and quit worrying about performance.
Distance: 2.75 mi.
Time: 36.22 min.
Pace: 13:13 (m/mi)
Time of day: 7:50 a.m.
Weather: 70°F, cloudy, rainy, humid
My goal was to run 4 mi. today but I didn't. I managed to get in the 2.75 miles before I just gave up and walked home. Between the lack of consistent running and the humidity and the polish chipping on my toe nails and the scratch on my arm--well I just gave up. But I did some thinking as I power walked home. And I decided I would go back and start again. I would print off the first training schedule Coach Jeni provided me and rebuild my base and quit worrying about performance.
Wednesday, July 14, 2010
Changing Shoes
Tuesday, July 13
Distance: 3.04 mi.
Time: 37:36 min.
Pace: 12:22 m/mi.
Time of Day: 6:20 a.m.
Weather: 75°F, even more humid (Can it get any more humid?)
By the time I closed the front door behind me on my way out, I was drenched. But off I went and despite the sweat dripping from nose and running down my face I had a great run. (Yes, I had a sweat headband on.) I felt strong. My legs felt strong. The breathing was working well.
I attribute the feeling better to changing my shoes. Sunday I ran in my New Balance shoes and felt better physically so I have decided to do my short runs in the NB shoe. Since this is a step back week I will be running in the NB shoes all this week and into next week. I will be out of town Monday-Thursday next week. I'm hoping to get to Fleet Feet on Friday, 07/23. Saturday, the 24th, I have a 6 mile run on the schedule and I probably will run in my NB shoes for that. Then start breaking in the new shoes the following week.
The bottom line seems to be that I have retired my first pair of running-specific shoes. A Moment of Silence please.
Distance: 3.04 mi.
Time: 37:36 min.
Pace: 12:22 m/mi.
Time of Day: 6:20 a.m.
Weather: 75°F, even more humid (Can it get any more humid?)
By the time I closed the front door behind me on my way out, I was drenched. But off I went and despite the sweat dripping from nose and running down my face I had a great run. (Yes, I had a sweat headband on.) I felt strong. My legs felt strong. The breathing was working well.
I attribute the feeling better to changing my shoes. Sunday I ran in my New Balance shoes and felt better physically so I have decided to do my short runs in the NB shoe. Since this is a step back week I will be running in the NB shoes all this week and into next week. I will be out of town Monday-Thursday next week. I'm hoping to get to Fleet Feet on Friday, 07/23. Saturday, the 24th, I have a 6 mile run on the schedule and I probably will run in my NB shoes for that. Then start breaking in the new shoes the following week.
The bottom line seems to be that I have retired my first pair of running-specific shoes. A Moment of Silence please.
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