This week was a little different than the others. On Tuesday we ran for 45 minutes doing most of the Glory Days 5K portion plus the getting there and getting back so somewhere between 6 and 7K. Knowing I couldn't make Thursday, I decided to go to the track on Wednesday and do speed drills with Ray and Bob. Tough stuff but I was able to complete the 8 laps (with a 100m walking break between) at a pace faster than normal - in other words "no talking allowed (or for the punsters aloud).
On Friday, I did four laps trying to calibrate my IPod so it is a little more accurate. And on Saturday, at 7:30 a.m. in gorgeous sunshine, I ran 5K to test the newly calibrated IPod. It said I ran 5.28K which was much more accurate than usual but still not good enough. I completed the 5K in 29'55'' which is a couple of minutes better than my first 5K at the Cannery Run.
On Sunday, we ran 13K which is our longest run yet. I ran the first 6.5 with Ray and for reasons too difficult to explain, Ray checked our pacing. We were running a 5'40"/km, much faster than the 6 min/km that I seem to find comfortable. Ray continued on and Gail who was not far behind us caught up to me. By the time we reached 9K, I had to slow down. (I had probably been slowing down before that.) When we reached the beginning of the hill from the SPCA to Sherman, I told Gail to go ahead as I was finding it too difficult to maintain her pace. In fact, there were a couple of times on that hill where I almost felt like quitting. I managed to keep going and the rest of the way in was fine.
Unfortunately, when I went to check my IPod to see the time and the accuracy of the calibration, I discovered that I had mistakenly shut it off after 7 minutes. Brilliant technician I am. I am pretty sure that I did the first half in 36 minutes and the back half in 39 which is still an ok pace.
Side note: I would love to learn the story behind some of the items found on the side of the road. As I am chugging along, I noticed what appeared to be a lady's under garment. Now, how did that get there?
Sunday, June 24, 2012
Sunday, June 17, 2012
get up the hill
Week five is now complete. On the rare nice days we have, it is essential that we run along the waterfront which is what we did on Tuesday. On Thursday we ran passed the hospital and looped back through Ominica. Each of those runs was about 5-6K taking 35 or so minutes. On Friday, I ran Butze. I almost made it up the hill from the directional sign. When I stopped I didn't realize that just around the corner was the flat area. If I had known that I would have pushed myself for another 10 seconds. Still couldn't make it up the hill to the parking lot, but I did break the 37 minute mark for the run.
On Sunday, we ran 12K. We figured the 6K marker was around the shoe tree but we ran about 100m past it just to be sure. When we crossed the highway and headed back, we found the marker about 50m or so on the town side of the tree. That means we ran closer to 12.5K. I was a couple of minutes longer than I was for the Skeena relay but I will blame the miserable weather. I was drenched when we were done.
Next week we advance to 13K. Still not sure what 21K will feel like but I still had enough in me to run further than 12K today.
On Sunday, we ran 12K. We figured the 6K marker was around the shoe tree but we ran about 100m past it just to be sure. When we crossed the highway and headed back, we found the marker about 50m or so on the town side of the tree. That means we ran closer to 12.5K. I was a couple of minutes longer than I was for the Skeena relay but I will blame the miserable weather. I was drenched when we were done.
Next week we advance to 13K. Still not sure what 21K will feel like but I still had enough in me to run further than 12K today.
Monday, June 11, 2012
is recover
This week was a recovery week so Sunday's run was only 9K. I love saying ONLY 9K. We ran from the Lester Centre through the Butze parking lot and then back to the highway and return. We figured it to be more than 9k maybe 9.5. Gail and I ran together and finished at about 57 minutes. We ran out to Butze with Ray but he decided to continue to Oliver Lake. We will have to do that in a couple of weeks but we won't run from his house on Graham to the Lester Centre as a warm up.
The three of us ran to Butze and running and talking were not a problem. The distraction made the time go faster.
Earlier in the week, we ran about 5K on Tuesday and on Thursday we drove to Butze and ran the trail. The Butze trail is a hard 35-40 minutes, so I didn't feel guilty about not running for the recommended 45 minutes. On Friday, I ran to Butze from the church at Conrad and Prince Rupert Boulevard. I figured it was slightly more than 7K and I completed it in about 45 minutes. The program we are following recommends 4-5 runs each week, but I figure four should be enough. Sunday is the only challenging day. We have to do 12K next week followed by a 13 and then a 14 before our next recovery week.
The three of us ran to Butze and running and talking were not a problem. The distraction made the time go faster.
Earlier in the week, we ran about 5K on Tuesday and on Thursday we drove to Butze and ran the trail. The Butze trail is a hard 35-40 minutes, so I didn't feel guilty about not running for the recommended 45 minutes. On Friday, I ran to Butze from the church at Conrad and Prince Rupert Boulevard. I figured it was slightly more than 7K and I completed it in about 45 minutes. The program we are following recommends 4-5 runs each week, but I figure four should be enough. Sunday is the only challenging day. We have to do 12K next week followed by a 13 and then a 14 before our next recovery week.
Sunday, June 3, 2012
is brag a little
Week Three concluded by running 12.1K as part of the Skeena River Relay. I was supposed to run 12K on Sunday so when I was asked to run on Saturday, I figured I was just running the distance one day early.
I was very pleased with my time which was about 73 minutes. I have now completed four races each longer than the last one.
Cannery Run 5K 6'25"/kilometre/
PR Half Marathon 8K 6'32"/kilometre
Glory Days 10K 6'09"/kilometre
Skeena Relay 12.1K 6'02"/kilometre (based on 73 minutes which is not the official time)
Even though I am not working on speed, I am getting (ever so slowly) faster. This is a pace that definitely gets me through a half marathon in under 2 hours 15 minutes.
And when I finished yesterday, I had no trouble maintaining a fairly normal conversation (no breathlessness) and my legs felt fine. Still not sure what 21K will be like but I am not worried about 15K. I also suggested to Leslie that we should form a Learn2Run graduates team for next year's relay.
Earlier in the week, we ran 7.4K on Tuesday and about 5K on Thursday. On Wednesday, I went to the Gym for the last time until the fall. With running outside three+ times a week, I haven't been going often enough to get my money's worth. I visited the pool for the first time in a bunch of years and they have a decent gym - especially cardio stuff which is really all I care about. I am thinking of getting a punch card for crossing training during the summer.
I was very pleased with my time which was about 73 minutes. I have now completed four races each longer than the last one.
Cannery Run 5K 6'25"/kilometre/
PR Half Marathon 8K 6'32"/kilometre
Glory Days 10K 6'09"/kilometre
Skeena Relay 12.1K 6'02"/kilometre (based on 73 minutes which is not the official time)
Even though I am not working on speed, I am getting (ever so slowly) faster. This is a pace that definitely gets me through a half marathon in under 2 hours 15 minutes.
And when I finished yesterday, I had no trouble maintaining a fairly normal conversation (no breathlessness) and my legs felt fine. Still not sure what 21K will be like but I am not worried about 15K. I also suggested to Leslie that we should form a Learn2Run graduates team for next year's relay.
Earlier in the week, we ran 7.4K on Tuesday and about 5K on Thursday. On Wednesday, I went to the Gym for the last time until the fall. With running outside three+ times a week, I haven't been going often enough to get my money's worth. I visited the pool for the first time in a bunch of years and they have a decent gym - especially cardio stuff which is really all I care about. I am thinking of getting a punch card for crossing training during the summer.
Sunday, May 27, 2012
is talk about week two
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.
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 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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