I stepped outside and I could feel my skin tingle, it was humid out. As I started my run I could feel the thickness of the air. In less then 15 minutes into my run, a drip of sweat came down the side of my head. In less then 30 minutes, it was dripping in my eyes. I didn't expect to do well.
My accomplishments today ..... mmmm, I ran 4 miles in humid weather. I was able to do 5 continuous intervals of 5/1. I figure when I get up to 7 intervals I will be able to do the 5 miles again.
My obstacles: I ran slow, 4 miles in 51 minutes.
My mantra was take it easy and it appears I did. I'm disappointed that I seem to get worse and worse with each passing day.
I just read the Runner's World magazine, link below, that said that for each 5 degrees above 60, can slow your pace by 20-30 seconds. Wow!
I've been looking up tips of hot humid running and I found these sites pretty good:
Runner's World: Beat the Heat - this one relates to me the most.
Cool Running: Hot Weather Running
Tips for running in the hot humid weather
Tuesday, July 20, 2010
Thursday, July 15, 2010
Ran 4 miles, not so well
I ran four miles yesterday in 50 minutes. That's pretty bad. I was hoping for 46 minutes maximum. My instructor at taekwondo wants to start jogging Monday and Friday mornings at 6 am. I'd like to make it but I don't think I can get up that early in the morning. Plus there is another mom there who would like to run with me but I think she is a slow runner.
I've also attached the BeeWell Music to this Blog. I'm going to try it out. Supposedly you can download 5 songs per week to go with your running. I think they're free. If it works out I'll keep it.
Lastly, my foot seems to be doing better. The orthopedic said that the tendon was too stiff, so every chance I get I've been stretching it. And I try not to sit on my foot anymore but keep it on the floor so that it is flexed most of the time. The mornings are the worse but this morning. Not so bad.
K, so my kids are harassing me. I think I should try more pictures on this blog.
4 miles in 50 minutes
12.5 minute mile ..... not as bad as I thought. :)
I've also attached the BeeWell Music to this Blog. I'm going to try it out. Supposedly you can download 5 songs per week to go with your running. I think they're free. If it works out I'll keep it.
Lastly, my foot seems to be doing better. The orthopedic said that the tendon was too stiff, so every chance I get I've been stretching it. And I try not to sit on my foot anymore but keep it on the floor so that it is flexed most of the time. The mornings are the worse but this morning. Not so bad.
K, so my kids are harassing me. I think I should try more pictures on this blog.
4 miles in 50 minutes
12.5 minute mile ..... not as bad as I thought. :)
Sunday, July 11, 2010
BeeWell Challenge at BeeWell for Life
I just joined .....
BeeWell Challenge at BeeWell for Life
It looks like a great program. Not only does each mile help Breast Cancer Research, it gives you tools to keep track of your progress, recipes, and calorie intake. No I'm not getting money from this site. ;-), I really don't make anything from this blog. I'm just trying to bring tools to help you to keep running and just letting you know what I'm up to. :)
BeeWell Challenge at BeeWell for Life
It looks like a great program. Not only does each mile help Breast Cancer Research, it gives you tools to keep track of your progress, recipes, and calorie intake. No I'm not getting money from this site. ;-), I really don't make anything from this blog. I'm just trying to bring tools to help you to keep running and just letting you know what I'm up to. :)
3 Week Hiatus - Can I start up again?
I know I haven't written in a while. I was continually having foot trouble. I took three weeks off to rest it but it didn't improve. I finally went to a foot specialist. He said it's just sore and I can still run. He told me to stretch before and after running. I was just stretching before. He said to continue to ice it and I can soak it too.
So after 3 weeks of not running I went out into this hot summer to run. I was nervous because well I didn't know how fit I was. In those three weeks I also had a summer cold. Go figure, nothing during the winter but sick as a dog in the summer. I didn't know if I should go back to the couch to 5K or do my normal 5/1 run/walk split and for how long or what. Everyone was telling me I'll have body memory.
I had to make a decision if I was going to start up again. It's not easy, there was too many unknowns. I decided on 2 miles and do 5/1 and see where it takes me. I decided this run is to see how my body does and determine a plan of action afterward. My hubby asked if I wanted him to run with me, I said no, I need to find my rhythm.
Although my breathing was regular, I felt my stride was irregular, my steps were heavy and cluncky. I know that sounds funny but that's the best way I could describe it, cluncky.
I'm happy to say, even though I need to work on my rhythm, I was able to do 3 sessions of 5/1. My last one was straight up a hill that's pretty steep so I broke it up. That part of the run I usually break up. I'm ready to do 3 miles I believe, 4 miles by next weekend and maybe 5 miles again by the following weekend. So I might be a bit behind schedule but I think I can catch up.
So after 3 weeks of not running I went out into this hot summer to run. I was nervous because well I didn't know how fit I was. In those three weeks I also had a summer cold. Go figure, nothing during the winter but sick as a dog in the summer. I didn't know if I should go back to the couch to 5K or do my normal 5/1 run/walk split and for how long or what. Everyone was telling me I'll have body memory.
I had to make a decision if I was going to start up again. It's not easy, there was too many unknowns. I decided on 2 miles and do 5/1 and see where it takes me. I decided this run is to see how my body does and determine a plan of action afterward. My hubby asked if I wanted him to run with me, I said no, I need to find my rhythm.
Although my breathing was regular, I felt my stride was irregular, my steps were heavy and cluncky. I know that sounds funny but that's the best way I could describe it, cluncky.
I'm happy to say, even though I need to work on my rhythm, I was able to do 3 sessions of 5/1. My last one was straight up a hill that's pretty steep so I broke it up. That part of the run I usually break up. I'm ready to do 3 miles I believe, 4 miles by next weekend and maybe 5 miles again by the following weekend. So I might be a bit behind schedule but I think I can catch up.
Monday, May 24, 2010
5 miles to Start the Week
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
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
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
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