Short run, faster pace

I’m still following the Run For God 10K training program, I’m on week 2 and today was a short 1.5 mile run.  The temperature was a cool 51 degrees this morning when I went out which felt a little chilly at the start but was fantastic at the end!  My goal for today was to run the whole 1.5 distance without slowing to walk and I did it.  I ran a short out & back route which was fairly flat but did have one hill that I usually walk up – but not today!  I kept talking to myself the whole time, telling myself that I could do it.  After I got up the hill my mind wanted to take a walk break as a reward but I fought back with more positive self talk…I guess it really works!

I had set my app again for 3 x .5 mile intervals to keep track of my pace and I can see that I clearly started off pretty fast (for me!) and slowed down as I continued.  The last .5 included the hill so that explains the increase.  I’m still happy overall and will continue with this game plan to run for longer intervals.

4.22.14

Long, slow run

Continuing with the 10K training program, I was all set to meet up with two other runners this morning when mother nature decided to stick her nose into it.  It started raining yesterday around 5pm and hasn’t stopped yet :-(   I don’t mind running in the rain but it’s got to be a lot warmer than 49 degrees for me to do it, and the other girls agreed.  So instead of skipping the run or waiting until later which means I probably would’ve skipped the run, I got in my car and drove to Anytime Fitness gym and hopped on the treadmill.  It’s been many weeks since I’ve run on a treadmill so I was kind of dreading it.  When I run on the streets my pace fluctuates considerably without me even noticing however when on the treadmill I must keep the same pace unless I literally slow down the speed on the machine.  I was determined to get my 3 miles in so I hopped on the first available machine and started my warm up walk.  I turned on the TV attached to the treadmill and found ESPN – that should distract me enough!

After the warm up, I increased the speed to 5.1 mph and I was off.  The TV did in fact distract me because when I looked down the first time to check my distance I had put in .8 miles.  I was feeling good and knew I could keep this up for a while longer.  The next time I glanced down I was up to 1.6 miles and I decided then that I was going to keep running to 2 miles before even thinking about slowing to a walk.  And at that point I did slow to walk for .2 miles and then pushed back up to 5.1 for the balance.  At 2.9 miles I noticed that I was close to finishing in under 36 minutes so I pushed the speed to 5.8 mph for that last segment and finished the 3 miles in 35:54 – ha!  Not exactly a ‘slow’ run by my standards but I’m very pleased that I was able to finish 3 miles with only one walk break…baby steps…

4.19.14

Am I getting faster?

As I mentioned in my last post, I’m starting over with the 10K training program and today is my second workout.  The program called for a 2 mile feel good run, which means no need to push for any tempo or PR.  My goal again was to run for longer intervals and try not to slow down for walk breaks.  I didn’t get to run today until after dinner so I was a little apprehensive that I might have problems since it was late in the day and I was tired from working.  I stepped out the door just before 7 and after a short warm up walk I was on my way.  I had set my app for 4x .5 mile intervals to keep an eye on my pace and to get regular updates on distance.

The first two intervals seemed to go by pretty quickly probably because the elevation was mostly flat or a slight decline.  I turned around at the end of the street which means I had to go back up that incline.  Now, I’m not so good on hills – it doesn’t matter how big or small – but I was determined to keep running even if it was really, really slow.  I completed the third interval and then slowed for a short walk break.  My legs felt a little tired but I finished out the last interval running.  I was quite pleased to see my interval times/pace when I got home.  Wow, the first two intervals were at a pace I haven’t seen in over 2 years!! Although the last interval was the slowest, because of the walk break, my overall pace was still below 12:00.  I hope I can keep up this new pace as I start increasing the distance!

4.17.14

Starting over

Now that I’ve got my first 10K under my belt, I’ve decided that I’m going to start the training program over.  This time my goal is to run for longer intervals, trying not to slow for walk breaks.  Today is that starting point and the program called for a 1.5 mile tempo run.  I’ve been getting up earlier than usual these last few weeks trying to take advantage of the early morning hours before I have to start work.  I wanted to get my run in early as we have plans later this afternoon into the evening.  I was afraid mother nature was going to put a wrench into things as they have been calling for heavy rain and thunderstorms, but I got up this morning and it wasn’t raining.  After a quick check of the radar I knew I could get my run in without getting soaked…yay!

I set my app for 3 x .5 mile intervals so I could keep a check on my pace and my goal to run the entire distance.  The first interval breezed by without any issues; near the end of the second interval my mind started telling me it would be ok to slow for a quick walk but I fought back the urge.  At that point I knew I only had one more interval to go so I pushed through and I finished the 1.5 distance without any walk breaks…woohoo!  And when I got back and checked my pace I was quite surprised to see I had improved there as well.  All around, it’s a great start to my day :-)

4.15.14

Whoop Whoop, I did it!

As you may know from reading my blogs, today was my first ever 10K.  I’d completed over twenty 5Ks over the last 3 years but I never really thought about going further, until I joined the Run For God group at my church.  With their help, I completed my first 5K in 2 years this past December and then they encouraged me to join the next level program to run a 10K or Half Marathon.  I knew I was not ready to jump to a Half so I agreed to join for the 10K, while secretly telling myself I would just under-achieve and drop out before the race.  Well to my surprise and joy, I was able to stick with the program and today I completed the 10K.

The weather was beautiful and the air was electric with everyone lining up at the starting line.  There were three other ladies running the 10K (two significantly faster than me) and two more running the Half.  I set my phone to run 10 x 1km intervals so I could keep track of my pace.  The command was given and we were off, I tried to make sure not to start too fast so I would have something in the tank at the end but as usual I clocked my fastest interval at the beginning.  I slowed down and leveled off for the next few intervals and then slowed to walk at the Gatorade/Water stations.  I was doing pretty good until the halfway mark, there was a pretty long hill and I had to slow to walk for most of it.  I picked back up my pace and was doing good again until interval 9…there was a monster hill!  It’s just not fair to create a course with such a significant hill that late in the race (just sayin!).  Of course I had to walk most of it – cursing the whole way – and then decided I needed to run the final interval if I had any hope of hitting my goal of under 1:20.

As I approached the finish line I could see the clock and knew that I had accomplished my goal, it was now a matter of by how much.  I tried as hard as I could to put a little kick in my step but I’m not sure how much of a difference it made  :-)

My app says I finished in 1:18:19, the ChipTime says 1:18:48.  Either way – MISSION ACCOMPLISHED!

4.12.14 First 10K

Place Div No.      Name         Age    S City                 St    Chiptime  Pace

663     19  3708   Sharon      52       F Lake Wylie   SC    1:18:48     12:46

 

Of course, now the RFG group wants me to join them for the Myrtle Beach Half in October…I’ll need a few days to process this first! LOL

Wow, that was fast! (for me)

This is the week leading up to my first ever 10K and the program has us scaling back on the distance to save up our energy for the race.  Yesterday was also the last meeting of the RFG group for this particular program and it was a little bittersweet.  The program called for 3 miles so after our meeting we headed to my favorite elementary school for our run.  I was feeling pretty good for the run, I think it had something to do with the massage I had earlier in the day.  My hubby bought me a 3 massage gift package for Christmas and I just got around to getting my first one.

Back to the run, I set my app to repeat my last interval workout without really paying attention.  Since I’m so close to race day I wanted to see how long I could run so I decided I wasn’t going to slow down at the interval breaks unless I really needed to.  The weather was cool and really ideal for running; after a 5 min warm up walk we were off.  I tried to keep pace with the two other girls who run about my same pace just to see if I could.  I was able to keep up for the first 1.6 miles and then I had to slow for a short walk…wow, that was great but I was worried I may have pushed too hard in the first half and might not have enough left to finish.  I quickly got back to running and slowed again around 2.2 miles for another short walk.  I was pretty happy that I was able to run for longer segments and wanted to finish strong but I slowed for one more short walk break around 2.7 miles and then finished the last section running.  I knew that my pace was faster than usual but it wasn’t until I got home and looked at my splits that I realized how fast my pace was overall…12:11 WOW!

4.8.14

If I’m able to maintain this pace for the entire race I will most definitely achieve my goal of finishing under 1:20.  I’m really getting excited for this weekend…and the weather is supposed to be in the low 60′s at race time, whoop, whoop!