I ran 5 miles today. First time! It took me 58.5 minutes which is just under a 12 minute mile. I am learning about 50% of running is mental, 25% cardio, 15% leg strength and 10% dealing with injuries.
So anyway, I'm working on mental. Before I start I told myself, I am in it for the long haul, I need to relax while I run. Run like I am taking a stroll. I feel it worked, I ran 8 sets of 5 run/ 1 minute walk and it wasn't until the last half mile which is all uphill that I could not do my set of 5/1.
On a side note, last week I bought a wicking shirt to keep from getting over heated. Last week I had a terrible week. I think it was because of the heat. So now I have two challenges: hills and heat.
Wednesday I want to work on speed. I read that if I want to run an 8 minute mile then I should run the first mile as 8 minutes then take it easy for the rest. Keep doing that until you can build on it. I want to be down to a 9 minute mile. 8 minute would be awesome but I think I would be pushing to hard and I would give up.
5 miles in 58.5 minutes
11.7 minute mile
Monday, May 24, 2010
Tuesday, May 11, 2010
Four Miles by Myself
Today I ran the 4 miles I usually run with Gordon. Again my goal is to reach the end in a mentally fit state, which I was able to achieve. I was also able to keep a 5/1 run/walk schedule for most of run. It wasn't until the very end where I am going completely uphill that I ran 3/1 then 1/1. Unfortunately, it took me 47 minutes to run it, which was a bit under 12 minutes a mile.
On a happier note, I walked the dog for another half hour, right afterward. I was not exhausted and I could probably kept running a further distance, so on that sense I was pleased.
I will need to be able to run/walk for 3 hours possibly even 3.5 hours. My sister told me she was able to run/walk a 10 minute mile and sometimes a 9 minute mile. So my goal this month is to get my time better for the 4 miles. I've been stretching my legs (one leg forward, one leg back) in the hopes of lengthening my stride. It is still my belief that the hills are slowing me down. I wonder if I were to run a flat course will I be able to run further or is all the hill training working the wrong muscles.
One last note, yesterday in Taekwondo, I got hit in the knee while sparring. I have a big black and blue today. As I ran I decided to wear a flexible knee brace - or bandage or such thing. I don't know if I needed it but I didn't have problems with it while I was running. I thought I should note that. I am finding that injuries are being used as excuses not to continue. Since you are playing a sport, I believe now that some sort of injury is inevitable but if we use that as an excuse then we would never get anywhere. I think that would be an easier out. I don't know if this is true. I have never been one for sports and I don't know why this year is different but it is. I would love to talk to athletes and see how often they get injuries .... at least when they started out did they get alot.
4.08 miles in 47 minutes
11.5 minute mile
On a happier note, I walked the dog for another half hour, right afterward. I was not exhausted and I could probably kept running a further distance, so on that sense I was pleased.
I will need to be able to run/walk for 3 hours possibly even 3.5 hours. My sister told me she was able to run/walk a 10 minute mile and sometimes a 9 minute mile. So my goal this month is to get my time better for the 4 miles. I've been stretching my legs (one leg forward, one leg back) in the hopes of lengthening my stride. It is still my belief that the hills are slowing me down. I wonder if I were to run a flat course will I be able to run further or is all the hill training working the wrong muscles.
One last note, yesterday in Taekwondo, I got hit in the knee while sparring. I have a big black and blue today. As I ran I decided to wear a flexible knee brace - or bandage or such thing. I don't know if I needed it but I didn't have problems with it while I was running. I thought I should note that. I am finding that injuries are being used as excuses not to continue. Since you are playing a sport, I believe now that some sort of injury is inevitable but if we use that as an excuse then we would never get anywhere. I think that would be an easier out. I don't know if this is true. I have never been one for sports and I don't know why this year is different but it is. I would love to talk to athletes and see how often they get injuries .... at least when they started out did they get alot.
4.08 miles in 47 minutes
11.5 minute mile
Saturday, May 8, 2010
Endurance and Mind Set
So yesterday, my goal was to run my 5K route without feeling close to tears at the end. I changed a couple of things:
I have been starting off my run with 10 minutes, walk 2, and then trying the run 4 walk 1. It just wasn't working out. I read that if I start breaking up the run walk sessions right from the beginning I should be able to last longer throughout the run.
So, I ran 5 walked 1. (I started off with a 1 minute walk because it is up a steep hill and that wears me out) I was able to keep up the 5/1 interval for 4 intervals then I dramatically dropped to 2/2 as I was going uphill and my goal is to be mentally fit by the end of the run.
Wouldn't you know it .... I beat my time! 33.5 minutes I am so happy, I feel re-motivated that I can do this! I was smiling not crying at the end. I could walk the stairs to my door without having to sit for a bit. I'm ready for my 4 mile run tomorrow.
The second thing I started doing was check my pulse while walking. I've been reading about how keeping your pulse at different levels can help improve my running. I'm still learning about it but working on it.
I found a Heart Rate Training Zone Calculator at BrainMac. There are a lot of ads on this site but if you can get past that, there is a lot of interesting info and it will tell you what heart rate you should be working in. I think I was about in my 70-75% training zone and can probably step it up.
I think I'm going to start looking for watches that will check my pulse and be an alarm that goes off for my 5/1 run/walk interval.
Taekwondo today.
5K in 33.5 minutes
10.8 minute mile
I have been starting off my run with 10 minutes, walk 2, and then trying the run 4 walk 1. It just wasn't working out. I read that if I start breaking up the run walk sessions right from the beginning I should be able to last longer throughout the run.
So, I ran 5 walked 1. (I started off with a 1 minute walk because it is up a steep hill and that wears me out) I was able to keep up the 5/1 interval for 4 intervals then I dramatically dropped to 2/2 as I was going uphill and my goal is to be mentally fit by the end of the run.
Wouldn't you know it .... I beat my time! 33.5 minutes I am so happy, I feel re-motivated that I can do this! I was smiling not crying at the end. I could walk the stairs to my door without having to sit for a bit. I'm ready for my 4 mile run tomorrow.
The second thing I started doing was check my pulse while walking. I've been reading about how keeping your pulse at different levels can help improve my running. I'm still learning about it but working on it.
I found a Heart Rate Training Zone Calculator at BrainMac. There are a lot of ads on this site but if you can get past that, there is a lot of interesting info and it will tell you what heart rate you should be working in. I think I was about in my 70-75% training zone and can probably step it up.
I think I'm going to start looking for watches that will check my pulse and be an alarm that goes off for my 5/1 run/walk interval.
Taekwondo today.
5K in 33.5 minutes
10.8 minute mile
Tuesday, May 4, 2010
A walk and a run
yesterday I walked my 5K route, although I'm starting to believe it's more then 5K. It took me an hour. Not bad. This morning I ran/walk the route. I made it in 36 minutes. I'm not too disappointed considering I haven't ran in a week but my mind was more focus then it has been before I took a break.
I did not mention the sneakers I finally bought. They are Asics - Nimbus Gel and they're very cool (pic below). I went to a store, Potomac River Runners, specifically for runners. They specialize in gait analysis. So first they had me stand on something that checked the size, width and arch of my foot. Then she picked out a pair of shoes for me. She told me when I put them on they should feel like slippers. They did. Then she had me run on a tread mill where she watched my legs to see whether they were over or under-pronating. They weren't. She had me try on some other sneakers but these still fit the best. So those are the sneakers I have and I use them only for running.
Lastly, my heel has been hurting, for about a month now. I'm not sure what to do about it. I tried soaking in epsom salt, which relieved some of the pain but I still have it. If anyone out there have suggestions, let me know.
I did not mention the sneakers I finally bought. They are Asics - Nimbus Gel and they're very cool (pic below). I went to a store, Potomac River Runners, specifically for runners. They specialize in gait analysis. So first they had me stand on something that checked the size, width and arch of my foot. Then she picked out a pair of shoes for me. She told me when I put them on they should feel like slippers. They did. Then she had me run on a tread mill where she watched my legs to see whether they were over or under-pronating. They weren't. She had me try on some other sneakers but these still fit the best. So those are the sneakers I have and I use them only for running.
Lastly, my heel has been hurting, for about a month now. I'm not sure what to do about it. I tried soaking in epsom salt, which relieved some of the pain but I still have it. If anyone out there have suggestions, let me know.
Monday, May 3, 2010
Took A Break
On Sunday, April 25, I ran 4 miles with my hubby. I was miserable. I could barely climb the stairs to our house. I didn't want to run anymore and I had no motivation. I called my sister, and complained. She said to me, "so take a week off, you have time. Take a week."
And so that's what I did, I took a week off. Today, I walked the 5K. It took me an hour. My legs and lower back hurt but I think I'm ready to run again. This week, I plan on signing up for the Twilight 4 mile run in June and then there is the 10K in August.
I hope I've found my gusto again.
And so that's what I did, I took a week off. Today, I walked the 5K. It took me an hour. My legs and lower back hurt but I think I'm ready to run again. This week, I plan on signing up for the Twilight 4 mile run in June and then there is the 10K in August.
I hope I've found my gusto again.
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