Woohoo! It’s amazing how good it feels to accomplish something that at one point seemed out of reach. Last week was a great week of training, and all the hard work is starting to pay off.
After 7 weeks of training, I opted to run a 10k yesterday. It wasn’t the easiest run I’ve had recently, and I struggled getting into my rhythm, but I was very happy with my results. My goal was 9 minute miles, which would have put me at 55:59. I finished considerably ahead of that, and took first in my age group (out of 19 females, 30-39), 2nd place for all females (out of 49), and 18th overall (83 males and females). My time is a little questionable. I ran with my forerunner, which has been dead on on distance, and showed the run to actually be 6.32 miles (as opposed to the 6.22 a 10k actually is). It doesn’t totally surprise me on account of the race course and budget (they had us running through drainage ditches and dirt fields). It wasn’t a chipped race either, so I started my forerunner when I crossed the starting line, and not at the gun (they shoot a gun, and start the timer, regardless of how far back in the crowd you are). Regardless, my results were far better than my goal:
My time according to my forerunner:
6.22 miles (10k): 52:54 (8:30 miles)
6.32 miles (actual race distance): 53:36 (8:29 miles)
My time according to race:
10k: 53:40 (8:39 miles)
As I said, the run wasn’t easy. I hit a rhythm for a little over a mile around mile four. It was an out and back run, so we had to encounter all the obstacles twice. Once I hit the dirt field the second time, around mile 5.25, I lost that rhythm and really began to struggle. That last mile was a real battle in my head. There were some very loud voices telling me to stop and lay down, maybe even one or two mentioning death as an option. Those are the moments you really have to fight back and remember how much you want to get to the finish line, and how hard you’ve worked to get there. So much of running is mental. It’s amazing what your body can really handle if you can convince the voices in your head to shut up and keep going.
In addition to the run, I exceeded all my goals for last week. I completed another six mile run last Tuesday in my best training time yet, 52:58 (8:50 miles). Each time I complete a long run with ease, it boosts my confidence and allows me to mentally take on an even greater distance.
Week 7 Summary: Goal 17 miles, 5.5 mile long run. I exceeded both my distance and long run goal this week. I ran for a total of 18.25 miles overall. My long run was 6 miles this week. Including my race yesterday, I’ve now completed more than 118 miles since I began training.
Sunday, October 28th 10k Summary: Goal 55:59, 9 minute miles. In using my Forerunner results since that’s what I’m using for measuring the rest of my training, I completed 6.22 miles in 52:54 (8:30 miles). That’s a speed of just over 7 miles per hour.
Week 8 Goal: My goal this week is 18.5 miles, with my long run being my race yesterday. I’m going to be adding a fifth day of running in the next few weeks as I increase my overall distance.
Monday, October 29, 2007
Monday, October 22, 2007
A third of the way...that's like being 4.36 miles through a half-marathon.
It’s hard to believe I’ve already completed a third of my training. I still have a long way to go, but I can definitely feel myself improving. I began training this time last year, so I’m confident with the extra six weeks I should be able to meet my goal, and possibly exceed it.
This past week I set out for a long run of 5.25 miles. I did take a gel pack beforehand, and whether it was that, or a placebo effect from it, or both, I easily completed six miles instead. It felt great, and really boosted my confidence that I’ll handle my upcoming 10k without too much difficulty. The 6.22 miles this coming Sunday will be my longest run since I began training, but I’m confident with the added adrenaline you get from a race it should go smoothly. I discovered that a 10k is only 6.22 miles, and not 6.4 (not sure where I got that info previously, probably just made it up). It’s an extra minute and a half or so I won’t have to run! I’m setting my goal for completing the run at 55:59 (9 minute miles). Wish me luck and good weather!
Week 6 Summary: Goal 16.5 miles, 5.25 mile long run. I met my distance goal, and exceeded my long run goal by quite a bit. I completed my long run of six miles in 53:42 (8:57). My overall pace for the week was 8:57.
Week 7 Goal: My goal this week is 17 miles, with a long run of 5.5 miles. Because I exceeded this long run distance last week, I may push my long run again this week. I’ll see how I feel when I set out for the run tomorrow. I don’t want to be too tired for Sunday’s race.
Sunday, October 28th 10k Goal: To complete the 6.22 mile run in 55:59 (9 minute miles).
This past week I set out for a long run of 5.25 miles. I did take a gel pack beforehand, and whether it was that, or a placebo effect from it, or both, I easily completed six miles instead. It felt great, and really boosted my confidence that I’ll handle my upcoming 10k without too much difficulty. The 6.22 miles this coming Sunday will be my longest run since I began training, but I’m confident with the added adrenaline you get from a race it should go smoothly. I discovered that a 10k is only 6.22 miles, and not 6.4 (not sure where I got that info previously, probably just made it up). It’s an extra minute and a half or so I won’t have to run! I’m setting my goal for completing the run at 55:59 (9 minute miles). Wish me luck and good weather!
Week 6 Summary: Goal 16.5 miles, 5.25 mile long run. I met my distance goal, and exceeded my long run goal by quite a bit. I completed my long run of six miles in 53:42 (8:57). My overall pace for the week was 8:57.
Week 7 Goal: My goal this week is 17 miles, with a long run of 5.5 miles. Because I exceeded this long run distance last week, I may push my long run again this week. I’ll see how I feel when I set out for the run tomorrow. I don’t want to be too tired for Sunday’s race.
Sunday, October 28th 10k Goal: To complete the 6.22 mile run in 55:59 (9 minute miles).
Monday, October 15, 2007
Another week closer...
I now have 13 weeks left until the big run. In the past five weeks I’ve definitely seen some improvement in how runs feel, although they’ve yet to get easy. I know the more distance I add to my long run each week the easier the other runs will feel. I try to focus on the smaller week to week increases instead of thinking about running 13.1 miles in just a few months. That can sound awfully daunting at times.
I finally made it to the five mile mark this week. It felt really good, and was actually one of my easier runs. Some days running is just so much easier than others, although it’s hard to always put your finger on why.
For the next couple of weeks I’m going to test out using gel packs with my long runs. These are packs of flavored goo that pack about 100 calories of quick energy, lots of caffeine, and usually some sodium and other nutrients to help with fatigue. I find them to be absolutely nasty, but they help tremendously on longer runs. You can take them before or during a run, or both if you’re really going some distance. They should help me for the 10k at the end of the month. I miscalculated on my last entry and said I had four weeks to prepare, when really it was three. That now leaves me with this week and next. I’m planning on a 5.25 mile long run this week, and 5.5 for next. Hopefully that’s enough to gear my body up for the 6.4 miles in 13 days. It should be a good challenge for me, and I’m looking forward to seeing how I do.
Week 5 Summary: Goal 16 miles, 5 mile long run. I met my goals again this week. My average pace for the week was 9:04. I completed my five-mile run in 45:30, which was my first run over 45 minutes.
Week 6 Goal: My goal this week is 16.5 miles, with a long run of 5.25 miles.
I finally made it to the five mile mark this week. It felt really good, and was actually one of my easier runs. Some days running is just so much easier than others, although it’s hard to always put your finger on why.
For the next couple of weeks I’m going to test out using gel packs with my long runs. These are packs of flavored goo that pack about 100 calories of quick energy, lots of caffeine, and usually some sodium and other nutrients to help with fatigue. I find them to be absolutely nasty, but they help tremendously on longer runs. You can take them before or during a run, or both if you’re really going some distance. They should help me for the 10k at the end of the month. I miscalculated on my last entry and said I had four weeks to prepare, when really it was three. That now leaves me with this week and next. I’m planning on a 5.25 mile long run this week, and 5.5 for next. Hopefully that’s enough to gear my body up for the 6.4 miles in 13 days. It should be a good challenge for me, and I’m looking forward to seeing how I do.
Week 5 Summary: Goal 16 miles, 5 mile long run. I met my goals again this week. My average pace for the week was 9:04. I completed my five-mile run in 45:30, which was my first run over 45 minutes.
Week 6 Goal: My goal this week is 16.5 miles, with a long run of 5.25 miles.
Monday, October 8, 2007
Still Going...
I’ve completed four weeks of my 18 week training plan. It’s amazing how fast this time goes. I’m still challenged even by my shorter runs, but they are getting easier as I build up my long run. There will be a time, hopefully in the near future, where four and five and even six mile runs feel like a walk in the park…I’m most certainly not there yet, but getting closer every run.
I went out for a run on Saturday morning, and was shocked by the cool weather. I’m not sure the actual temperature (maybe the low 60s), but I was actually cold the first mile. It only lasted a couple days, and we’re back to warm, but it felt great for the time being. Cory, Poopers, and I made it out for a nice four mile hike on Saturday also. We just couldn’t resist soaking in the beautiful fall weather…along with the great views from the peaks of the McDowell Mountains. I love hiking this time of year…and the dog loves it even more…although she’s been completely exhausted since our return. I guess her short little legs do a lot more work than mine. It’s good cross-training, so I’ll keep trying to get out there every week or so.
I’ve decided on an upcoming race. I’m planning on a 10k at Peoria Sports Complex (learningforlifeaz.org) on Sunday, October 28th. So I have four more weeks to prepare for the 6.4 mile run. My long run that week is scheduled for 6 miles, so it should be just enough distance to really challenge and push me. If any of you are interested in running it also, let me know. There’s another 10k I’m planning to run on Thanksgiving in Mesa too.
Week 4 Summary: Goal 15.5 miles, 4.75 mile long run. Once again I completed 4 runs for a total of 15.5 miles. My average pace for the week was 9:01. I completed my long run of 4.75 miles in 42:30 (8:57).
Week 5 Goal: My goal this week is 16 miles. My long run this week should be five miles. The five mile mark is a little daunting, but I feel a sense of relief to be building my long runs to a more substantial distance.
I went out for a run on Saturday morning, and was shocked by the cool weather. I’m not sure the actual temperature (maybe the low 60s), but I was actually cold the first mile. It only lasted a couple days, and we’re back to warm, but it felt great for the time being. Cory, Poopers, and I made it out for a nice four mile hike on Saturday also. We just couldn’t resist soaking in the beautiful fall weather…along with the great views from the peaks of the McDowell Mountains. I love hiking this time of year…and the dog loves it even more…although she’s been completely exhausted since our return. I guess her short little legs do a lot more work than mine. It’s good cross-training, so I’ll keep trying to get out there every week or so.
I’ve decided on an upcoming race. I’m planning on a 10k at Peoria Sports Complex (learningforlifeaz.org) on Sunday, October 28th. So I have four more weeks to prepare for the 6.4 mile run. My long run that week is scheduled for 6 miles, so it should be just enough distance to really challenge and push me. If any of you are interested in running it also, let me know. There’s another 10k I’m planning to run on Thanksgiving in Mesa too.
Week 4 Summary: Goal 15.5 miles, 4.75 mile long run. Once again I completed 4 runs for a total of 15.5 miles. My average pace for the week was 9:01. I completed my long run of 4.75 miles in 42:30 (8:57).
Week 5 Goal: My goal this week is 16 miles. My long run this week should be five miles. The five mile mark is a little daunting, but I feel a sense of relief to be building my long runs to a more substantial distance.
Monday, October 1, 2007
Sangria is not running serum...
I’ve now made it through my third week of training. Runs are still a challenge, although some more than others. I did figure out that finishing off a pitcher of sangria with Robyn and getting up six and a half hours later and running to my car makes for a very tough run. I may think twice before doing that again, although it’s hard to say no to Tommy Bahama’s soup and sangria!
I spent a lot of time this week sore, partially I’m sure to running three days in a row, and way too many lunges at the gym. I’ll have to plan a little better in the future…it’s hard to run when your glutes are in a knot. There are still 15 weeks left until the half, so I’m confident I have plenty of time for it to all start feeling easier…consistency…that’s what makes all the difference.
It was discussed yesterday during football that a few of us would seek out a 5-10k run sometime in October. I don’t think I’m quite ready for a 10k (6.4 miles), and yet a 5k may not be much of a challenge. I have to do a little research still to find the best option. I’ll keep you posted in case any of you want to join. Maybe a 10k at the end of the month would be a good goal to push me. I’m also considering a run on Thanksgiving (there’s a 10 mile, 10k, and 5k option).
Week 3 Summary: Goal 15.5 miles, 4.5 mile long run. I completed 4 runs for a total of 15.5 miles. My long run was 4.5 miles, which I complete in 40:21 (8:58 miles). This was the first time I ran over 40 minutes since I began training.
Week 4 Goal: My goal this week is once again going to be 15.5 miles. I’m going to aim for a long run of 4.75 miles. I know continuing to push my long run each week is really challenging me, but it’s important. I’m going to have to start adding even more distance to them soon.
I spent a lot of time this week sore, partially I’m sure to running three days in a row, and way too many lunges at the gym. I’ll have to plan a little better in the future…it’s hard to run when your glutes are in a knot. There are still 15 weeks left until the half, so I’m confident I have plenty of time for it to all start feeling easier…consistency…that’s what makes all the difference.
It was discussed yesterday during football that a few of us would seek out a 5-10k run sometime in October. I don’t think I’m quite ready for a 10k (6.4 miles), and yet a 5k may not be much of a challenge. I have to do a little research still to find the best option. I’ll keep you posted in case any of you want to join. Maybe a 10k at the end of the month would be a good goal to push me. I’m also considering a run on Thanksgiving (there’s a 10 mile, 10k, and 5k option).
Week 3 Summary: Goal 15.5 miles, 4.5 mile long run. I completed 4 runs for a total of 15.5 miles. My long run was 4.5 miles, which I complete in 40:21 (8:58 miles). This was the first time I ran over 40 minutes since I began training.
Week 4 Goal: My goal this week is once again going to be 15.5 miles. I’m going to aim for a long run of 4.75 miles. I know continuing to push my long run each week is really challenging me, but it’s important. I’m going to have to start adding even more distance to them soon.
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