I just finished week two with an 11K run this morning. I now know that I can build on the 10K although I am still not sure how far I will actually be able to complete. I took just under 70 minutes which is the pace I usually run and I still felt good at the end and could have continued. So much is mental. When I am running shorter distances I can't wait for the end and that feeling has nothing to do with how my body is feeling. Today, leg muscles were slightly sore, but I was never breathless and my knees were fine.
It sure helps to have running buddies. This morning I was five minutes late but Ray, Bob and Mike who had just started came back to start with me. Running with them for the first 5K made the time seem to go much faster. When I turned around after 5.5K Jenn, Gail and Elaine had just passed me going the other direction so even though I was by myself they were always in sight which encouraged me to keep going.
Tuesdays and Thursdays, 4-5 of us ran. On Tuesday we looped 11th and the highway which is just under 5K and on Thursday we ran to and around Seal Cove Circle which is about 6.5K.
I am not sure how much I will follow the Victoria Marathon program for the other days of the week. Wednesday is considered either rest or a short run or a cross training day. This week I was subbing at the alternate school and they have a daily exercise program so I figured the 21 minutes I ran with the kids was good enough. On Friday which is supposed to be a rest day, I went to the gym and tried to do some of the speed work which we is scheduled for Saturday. I figure it is easier with a treadmill to speed up the pace but I just didn't feel up to running both mentally or physically. From now on, I am going to take both Fridays and Mondays as total rest days (except for walking) and not feel guilty.
On Saturday, instead of doing the speed work, I ran Butze. At some point I need to increase my speed, but right now, I am physically (and somewhat mentally) content with the pace I am running. My goal is to complete the half marathon in 2 hours and 15 minutes. At my current pace, I'm on target. Using today as an example, 11K in 70 minutes means I would have to run the last 10.1K in 65 minutes. I think I will wait until I am more certain that I can complete the half marathon at this pace before I worry about speeding up.
Sunday, May 27, 2012
Sunday, May 20, 2012
is complete 19 more
I have just completed my first week of training for the half marathon.
On Wednesday, I took a rest day, and on Thursday, a small group of us ran just under 5K (about 30 minutes). The program I am following has five days of running but only one of them is a long run. Each Sunday, I am supposed to build toward 21.1K but the rest of the week are all 30-50 minute runs. I am not sure if I can run five days a week but four should be manageable.
On one of the days, I am supposed to work on speed. On Friday, I went to the gym and did just that. For 15 minutes, I ran 5.5 mph (11 minute mile) which is about my usual pace, and then for 10 minutes I increased it. For four minutes I ran at 5.8, then for three minutes I ran at 6.0, and then for the final three minutes, I slowly decreased it back to 5.5. I then finished the session by running another 15 minutes at my normal speed. The faster running for 10 minutes was not a strain but I am not sure how long I could have lasted going that fast.
Today, five of us ran 10K. For the first little bit, I thought my legs were going to stiffen up, but everything was fine after I was fully warmed up. Walking the first 100m may not be enough time to prepare my body for these runs. Next time, I will park at CHSS at walk to the Lester Centre.
I am still experiencing negative thoughts about the formidable distance, but I felt good at the end of the 10K and know I can go further. I was slightly slower than last week`s Glory Days but not by much.
On Wednesday, I took a rest day, and on Thursday, a small group of us ran just under 5K (about 30 minutes). The program I am following has five days of running but only one of them is a long run. Each Sunday, I am supposed to build toward 21.1K but the rest of the week are all 30-50 minute runs. I am not sure if I can run five days a week but four should be manageable.
On one of the days, I am supposed to work on speed. On Friday, I went to the gym and did just that. For 15 minutes, I ran 5.5 mph (11 minute mile) which is about my usual pace, and then for 10 minutes I increased it. For four minutes I ran at 5.8, then for three minutes I ran at 6.0, and then for the final three minutes, I slowly decreased it back to 5.5. I then finished the session by running another 15 minutes at my normal speed. The faster running for 10 minutes was not a strain but I am not sure how long I could have lasted going that fast.
Today, five of us ran 10K. For the first little bit, I thought my legs were going to stiffen up, but everything was fine after I was fully warmed up. Walking the first 100m may not be enough time to prepare my body for these runs. Next time, I will park at CHSS at walk to the Lester Centre.
I am still experiencing negative thoughts about the formidable distance, but I felt good at the end of the 10K and know I can go further. I was slightly slower than last week`s Glory Days but not by much.
Wednesday, May 16, 2012
is run a half marathon
I have been looking for a training program that will help me prepare for a half marathon. I found two good ones, both of which include one long run on the weekend, two rest days (Monday and Friday) and four days of shorter runs, speed drills or cross training. I am going to take some of what I like from each of them and keep track of my progress.
This past Saturday, I took part in the Glory Days 10K so I decided to take Sunday off. Monday should have been a rest day but rather than take two in a row, I decided to go to the gym and spent 15 minutes rowing (3000m) and 30 minutes on the recumbent bike. That bike probably isn't the most challenging but it does give my legs a bit of a non-stress workout and it also allows me to read.
In the afternoon, Garrett, Michelle, and Aimee wanted to take River and Jo to Butze so I decided to go with them. It took me 38 minutes to run the trail. I can run almost the entire way, but the last two hills are just too steep so I ended up running about halfway up each hill and then walking the rest. I have run Butze five times now and the first three times, I walked part of a couple of other hills so I am getting better. I am not sure if I will ever be able to run the entire distance and I am not sure if I will be able to improve much on 38 minutes, but it's a good challenge for a short distance.
On Tuesday, I ran the 8K highway route. I managed to complete it in just over 51 minutes which was almost one minute faster than I did it at the Rupert Half Marathon last month. While I was running, I kept getting negative thoughts about running a half marathon. Right now, I am finishing the 8K and 10K distances without any physical problems so the negative thoughts are based on nothing more than thoughts. I wonder "how can I do another 10K on top of the 10K I have just been able to complete?" I have to get away from those thoughts. When I first completed six laps of the track (2.5K), I wondered how I was ever going to do six more. When I completed 5K, I didn't think I would be able to reach 10K.
Maybe I won't be able to finish a half marathon, but I won't know that until I start running more than 10K. Thinking I can't do it before I have even tried, isn't going to help.
This past Saturday, I took part in the Glory Days 10K so I decided to take Sunday off. Monday should have been a rest day but rather than take two in a row, I decided to go to the gym and spent 15 minutes rowing (3000m) and 30 minutes on the recumbent bike. That bike probably isn't the most challenging but it does give my legs a bit of a non-stress workout and it also allows me to read.
In the afternoon, Garrett, Michelle, and Aimee wanted to take River and Jo to Butze so I decided to go with them. It took me 38 minutes to run the trail. I can run almost the entire way, but the last two hills are just too steep so I ended up running about halfway up each hill and then walking the rest. I have run Butze five times now and the first three times, I walked part of a couple of other hills so I am getting better. I am not sure if I will ever be able to run the entire distance and I am not sure if I will be able to improve much on 38 minutes, but it's a good challenge for a short distance.
On Tuesday, I ran the 8K highway route. I managed to complete it in just over 51 minutes which was almost one minute faster than I did it at the Rupert Half Marathon last month. While I was running, I kept getting negative thoughts about running a half marathon. Right now, I am finishing the 8K and 10K distances without any physical problems so the negative thoughts are based on nothing more than thoughts. I wonder "how can I do another 10K on top of the 10K I have just been able to complete?" I have to get away from those thoughts. When I first completed six laps of the track (2.5K), I wondered how I was ever going to do six more. When I completed 5K, I didn't think I would be able to reach 10K.
Maybe I won't be able to finish a half marathon, but I won't know that until I start running more than 10K. Thinking I can't do it before I have even tried, isn't going to help.
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