I wore my long sleeved Nike Pittsburgh Half Marathon 2010 Dri-Fit shirt and Adidas athletic pants since I came from assistant coaching my first U10 girls soccer practice (in 40 degree weather). And boy did I feel overheated as I ran!
I wanted to quit at mile 1 and then every step and mile in between. But I didn't. I was to do a 50 minute run yesterday (but couldn't since recovering from entire body soreness and ankle soreness from the first flag football game (which we won) on Sunday) so I did it today.
.25 miles warm-up 4.1/5.0mph
1.0 mile at 6.1mph (9:50) then walked 0.05
1.0 mile at 6.1/6.3mph (9:50; 9:40) then walked 0.05
1.0 mile at 6.4mph (9:22) then walked 0.05
1.0 mile at 6.5mph (9:13) then walked 0.1
1.0 mile at 6.5mph (9:13) then walked 0.05
.25 miles semi-cooldown at 5.0mph
.25 miles cooldown at 4.2/4.1mph
Total Workout: 6.0 miles in 60:55 714 (1% incline)
Total "Real Run": 5.0 miles in approx. 47:08
Most Motivating Songs:
Allison Krauss and Union Station "Fast Fiddle and Banjo Tune"
Saul Williams "List of Demands (Reparations)"
New Miles: 6.0
Total Miles: 162.25
Miles Remaining:1337.75
Weight: 141.6
Tuesday, March 29, 2011
Saturday, March 26, 2011
The Competition
The competition is not between you and the other runners or you and time. It's between you and yourself and you and the road. Sure, there are 1000s of runners around you and you want to do well, but they are the motivation they are not the competition. Sure, there are 1000s of spectators around you and you want to not disappoint, but they are the motivation they are not the competition.
My book suggested that today was a 7 mile day. I said, "Thank you book. That sounds all well and good but I am not quite sure that 7 miles is for me." And then off I went to run as much as I could and then see if I could get to 7 somehow.
.25 warm-up in about 3 minutes. Then I ran 2.0 miles at 6.1mph (9:50). Then I stopped and did 15lb kettlebell throws - 10 each arm. Then I ran 2.0 miles at 6.2mph (9:40). Then I stopped and did 15lb kettlebell throws - 10 each arm. Then I ran 1.0 miles at 6.1mph (9:50). Then I stopped and did 15lb kettlebell throws - 10 each arm. Then I ran 1.0 miles at 6.1mph (9:50). Then I stopped and did 15lb kettlebell throws - 10 each arm. Then I jogged at 5.0mph (12:00) for .5 miles for a cool-down then I walked for .25 at 4.1/4.2mph. Then I stopped.
I stretched and ate a banana and drank a glass of mile; this has become my typical recovery action. I also did 10 jumping jacks every few minutes, repeated several times to help with recovery (according to something Ryan read this type of post-run activity is essential to clear out the lactic acid) and ease into my soreness which set in pretty quickly.
Total Workout: 7.0 miles in 71:38 833cals (1% incline)
Total "Real Run": 6.0 miles in 58:40
Most Motivating Songs:
Some instrumental song that I thought was OAR but apparently is someone else... I hope to figure out who it was some day (4/9/11: The song came up in the shuffle again and I discovered the song was by The Known World "Synaesthesia")
Don David vs Juno Reactor "Navras" (The Matrix Revolution)
Erin McKeown "Paper Moon"
New Miles: 7.0
Total Miles: 156.25
Miles Remaining: 1343.75
Weight: 141.6
My book suggested that today was a 7 mile day. I said, "Thank you book. That sounds all well and good but I am not quite sure that 7 miles is for me." And then off I went to run as much as I could and then see if I could get to 7 somehow.
.25 warm-up in about 3 minutes. Then I ran 2.0 miles at 6.1mph (9:50). Then I stopped and did 15lb kettlebell throws - 10 each arm. Then I ran 2.0 miles at 6.2mph (9:40). Then I stopped and did 15lb kettlebell throws - 10 each arm. Then I ran 1.0 miles at 6.1mph (9:50). Then I stopped and did 15lb kettlebell throws - 10 each arm. Then I ran 1.0 miles at 6.1mph (9:50). Then I stopped and did 15lb kettlebell throws - 10 each arm. Then I jogged at 5.0mph (12:00) for .5 miles for a cool-down then I walked for .25 at 4.1/4.2mph. Then I stopped.
I stretched and ate a banana and drank a glass of mile; this has become my typical recovery action. I also did 10 jumping jacks every few minutes, repeated several times to help with recovery (according to something Ryan read this type of post-run activity is essential to clear out the lactic acid) and ease into my soreness which set in pretty quickly.
Total Workout: 7.0 miles in 71:38 833cals (1% incline)
Total "Real Run": 6.0 miles in 58:40
Most Motivating Songs:
Some instrumental song that I thought was OAR but apparently is someone else... I hope to figure out who it was some day (4/9/11: The song came up in the shuffle again and I discovered the song was by The Known World "Synaesthesia")
Don David vs Juno Reactor "Navras" (The Matrix Revolution)
Erin McKeown "Paper Moon"
New Miles: 7.0
Total Miles: 156.25
Miles Remaining: 1343.75
Weight: 141.6
Thursday, March 24, 2011
It's about Time
Instead of a Mile Goal I opted for a Time Goal. According to Marathoning for Mortals today is a 40 minute run with "form running". So I warmed up for 4:00 minutes .25 miles and then I ran at 6.1mph (9:50 mile pace) for 40 minutes doing 4.15 miles in 40:00. I then did hard "form running" in 30 second intervals, not stopping in between but rather just bumping up the pace by .2mph every 30 seconds. And so then I ran 30 seconds each for the following speeds: 6.6, 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8.0. Then I evened out the run to 5.0 miles at 7.0mph, as per Ryan's challenge and because he pressed "7" on the treadmill insta-pace sensor (I just named it that; I feel like I should trademark that one). Then I cooled down at 5.0mph for .25. Total Workout: 52:55 5.25 miles.
Most Motivating Songs: Gaelic Storm "Sammy's Fancy"; I back tracked the iPod to listen to this 3 times. Then along came a few Dierks Bentley and Brad Paisley songs. I was in auditory heaven.
New Miles: 5.25
Total Miles: 149.25
Miles Remaining: 1350.75
Weight: 141.4
Most Motivating Songs: Gaelic Storm "Sammy's Fancy"; I back tracked the iPod to listen to this 3 times. Then along came a few Dierks Bentley and Brad Paisley songs. I was in auditory heaven.
New Miles: 5.25
Total Miles: 149.25
Miles Remaining: 1350.75
Weight: 141.4
Tuesday, March 22, 2011
Fitness Level 1.0
Dreary evening so opted for a run on the treadmill. .25 5.0mph warm-up in 3:14. Then reset the treadmill and started my workout from 0.0.
1.0 mile @ 6.5mph (9:13 mile pace) 1% incline
.1 @ 5.0mph
1.0 mile @ 6.5mph (9:13 mile pace) 0.5% incline
.1 @ 5.0mph
1.0 mile @ 6.5mph (9:13 mile pace) 0.5% incline
.1 @ 5.0mph
.7 @ 6.0mph (10:00 mile pace) 0.5% incline
.5 @ 5.0mph semi-cool-down
.5 @ 4.1mph cool-down
My goal was 3.0 miles at pace which I did and then followed-up with an extra mile for the heck of it. 4.0 miles in 38:26. Then jogged and walked another also for the heck of it. Looks like I may have crossed over into the "I like to workout" side. I think this may qualify me for Fitness Level 1.0 so I am going to go ahead and assign myself a new fitness level. I am Fitness Level 1.0!
Total Workout: 5.25 in 55:00 615cals
Then did roughly 200 crunches; 100 on ground, 100 on the exercise ball with 10lb weights and other arm strength training for 15 minutes including 20 push-ups, including 10 real push-ups.
Most motivating song: Gaelic Storm "Sammy's Fancy" (repeated 3 times). I came to the realization that I like instrumental music during long runs over songs with lyrics; it allows me to zone out more and wander off in thought which I am pretty sure helps me run better because I sufficiently distract myself from my running effort. Mind off the matter.
In other news, my sister signed-up to run the Half Marathon for charity! Yay!
New Miles: 5.25
Total Miles: 144.0
Miles Remaining: 1356.0
Weight: 142.8
1.0 mile @ 6.5mph (9:13 mile pace) 1% incline
.1 @ 5.0mph
1.0 mile @ 6.5mph (9:13 mile pace) 0.5% incline
.1 @ 5.0mph
1.0 mile @ 6.5mph (9:13 mile pace) 0.5% incline
.1 @ 5.0mph
.7 @ 6.0mph (10:00 mile pace) 0.5% incline
.5 @ 5.0mph semi-cool-down
.5 @ 4.1mph cool-down
My goal was 3.0 miles at pace which I did and then followed-up with an extra mile for the heck of it. 4.0 miles in 38:26. Then jogged and walked another also for the heck of it. Looks like I may have crossed over into the "I like to workout" side. I think this may qualify me for Fitness Level 1.0 so I am going to go ahead and assign myself a new fitness level. I am Fitness Level 1.0!
Total Workout: 5.25 in 55:00 615cals
Then did roughly 200 crunches; 100 on ground, 100 on the exercise ball with 10lb weights and other arm strength training for 15 minutes including 20 push-ups, including 10 real push-ups.
Most motivating song: Gaelic Storm "Sammy's Fancy" (repeated 3 times). I came to the realization that I like instrumental music during long runs over songs with lyrics; it allows me to zone out more and wander off in thought which I am pretty sure helps me run better because I sufficiently distract myself from my running effort. Mind off the matter.
In other news, my sister signed-up to run the Half Marathon for charity! Yay!
New Miles: 5.25
Total Miles: 144.0
Miles Remaining: 1356.0
Weight: 142.8
Sunday, March 20, 2011
Track the Quarters
In the evening Ryan and I went out on a long run out the back roads then back on other back roads then over to the Middle School where he could run faster - he did 2.0 there and I did 1.75 - then back home.
We ran at my pace, and for some I walked as my right ankle felt locked up and wouldn't bend well as Ryan ran extra and would loop back for me. Then about 1.0 miles in it loosened up and I was good to go. A few different times Ryan pushed me to go faster - which was semi-grueling but good to do. And so in just under 50 minutes I did 4.75 miles and he did 5.3.
When we stretched out I said I was disappointed to not have evened it out to 5.0 because I could only record 4.5. Ryan said "I think you should track the quarters." And after some discussion, where I complained it would make calculating the math harder (solution: use a calculator), I agreed that it made sense, especially since I am upping my mileage and I want to make it all count.
And so lo and behold today marks the transition where instead of .0 or .5 increments I move to recording down to the .25 mile.
Most motivating comment: "Catch up to me." - Ryan, said a few times when I would fall behind as he picked up the pace a little.
New Miles: 4.75
Total Miles: 138.75
Miles Remaining: 1361.25
Weight: 142.2 (Schlachtfest at 2:00pm did me in and I felt the food the whole time when we ran at 6:15pm)
We ran at my pace, and for some I walked as my right ankle felt locked up and wouldn't bend well as Ryan ran extra and would loop back for me. Then about 1.0 miles in it loosened up and I was good to go. A few different times Ryan pushed me to go faster - which was semi-grueling but good to do. And so in just under 50 minutes I did 4.75 miles and he did 5.3.
When we stretched out I said I was disappointed to not have evened it out to 5.0 because I could only record 4.5. Ryan said "I think you should track the quarters." And after some discussion, where I complained it would make calculating the math harder (solution: use a calculator), I agreed that it made sense, especially since I am upping my mileage and I want to make it all count.
And so lo and behold today marks the transition where instead of .0 or .5 increments I move to recording down to the .25 mile.
Most motivating comment: "Catch up to me." - Ryan, said a few times when I would fall behind as he picked up the pace a little.
New Miles: 4.75
Total Miles: 138.75
Miles Remaining: 1361.25
Weight: 142.2 (Schlachtfest at 2:00pm did me in and I felt the food the whole time when we ran at 6:15pm)
Saturday, March 19, 2011
Disappointment turned Achievement
Chilly but sunny 47 degrees; I ran in my 2010 Pittsburgh Half Marathon shirt and Adidas 3/4 length pants out 2.0 miles then back. On my street I met a guy throwing ball with his son; he is doing the full marathon and plans on running 10.0 miles tomorrow. He asked me how many I was doing today and then how many I was doing tomorrow. I answered: 4 and 0 respectively.
The run out 2.0 miles is mostly gradual uphill and I sure felt the incline the whole way, especially due to the strong wind pushing against my effort. On my way back I looked at my watch and saw 4:26pm and was like "How did that happen? It's taken me 30 minutes and I still have .75 miles left. Ah well I guess I was going extra slow today." And then I realized, "Wait a minute! I am doing 4 miles today not 3! I have until 4:36 to make it back to have gone at a 10:00 per mile pace!" And so rejuvenated by that fact I kept going, and when I got to the final stretch I actually ran up the hill rather than walking it with the goal to do the 4.0 miles in under 40 minutes. Where my street levels off I went down and back then down again to even out the mileage and to be assured to have run 4.0 since I had walked the nub of a hill at the start. And so I looked at my watch as I squeezed in the last .3 miles and finished at 4:33 - 3 minutes under 10:00 mile pace. Which means I averaged 9:15/mile pace.
I few times I had stopped and walked waiting for traffic to clear so I could cross a main road; this cost me a minute or two but I think the pause helped me recover and keep going as well as I did. I am excited that off the treadmill I seem to lose track of my pace, but in a good way - where I naturally, comfortably run under 10:00 minute miles. I am happy with this start because come the Half Marathon I want to be able to average 10:00 minute miles (at least for the first 6 miles; to match last year's achievement).
Helpful pace calculator: http://www.arkansasrunner.com/calculators/minpermile.htm
New Miles: 4.0
Total Miles: 134.0
Miles Remaining: 1366.0
Weight: 140.6
The run out 2.0 miles is mostly gradual uphill and I sure felt the incline the whole way, especially due to the strong wind pushing against my effort. On my way back I looked at my watch and saw 4:26pm and was like "How did that happen? It's taken me 30 minutes and I still have .75 miles left. Ah well I guess I was going extra slow today." And then I realized, "Wait a minute! I am doing 4 miles today not 3! I have until 4:36 to make it back to have gone at a 10:00 per mile pace!" And so rejuvenated by that fact I kept going, and when I got to the final stretch I actually ran up the hill rather than walking it with the goal to do the 4.0 miles in under 40 minutes. Where my street levels off I went down and back then down again to even out the mileage and to be assured to have run 4.0 since I had walked the nub of a hill at the start. And so I looked at my watch as I squeezed in the last .3 miles and finished at 4:33 - 3 minutes under 10:00 mile pace. Which means I averaged 9:15/mile pace.
I few times I had stopped and walked waiting for traffic to clear so I could cross a main road; this cost me a minute or two but I think the pause helped me recover and keep going as well as I did. I am excited that off the treadmill I seem to lose track of my pace, but in a good way - where I naturally, comfortably run under 10:00 minute miles. I am happy with this start because come the Half Marathon I want to be able to average 10:00 minute miles (at least for the first 6 miles; to match last year's achievement).
Helpful pace calculator: http://www.arkansasrunner.com/calculators/minpermile.htm
New Miles: 4.0
Total Miles: 134.0
Miles Remaining: 1366.0
Weight: 140.6
Friday, March 18, 2011
Outdoor 5K
I got out of work at 1pm today and seized the opportunity to run outside. Sunny and 71 degrees!
I went running for 34 minutes and did a 5K (3.2). I went out a little over 1 mile then back approximately .6 miles where I then ran 3 laps at a middle school track then I finished it up with the rest of the trip home. It felt really good to run! (Minus the time where my left foot hurt because my shoe was too tight.) When I ran those laps at the track I was flying - about 2 minute lap pace; and the last lap I did a 100m hard run.
I got in and then cleaned off the front porch and then put the patio furniture out; I am optimistic the weather will be good forever now. I then made a bowl of 'Spring Greens' salad with crumbled pecans, raw sunflower seeds, and thin slices of apple topped with apple poppyseed dressing.
This was such a great way to spend a great afternoon. I must do this again sometime.
New Miles: 3.2 (5K)
Total Miles: 130.0
Miles Remaining: 1370.0
Weight: 141.4
I went running for 34 minutes and did a 5K (3.2). I went out a little over 1 mile then back approximately .6 miles where I then ran 3 laps at a middle school track then I finished it up with the rest of the trip home. It felt really good to run! (Minus the time where my left foot hurt because my shoe was too tight.) When I ran those laps at the track I was flying - about 2 minute lap pace; and the last lap I did a 100m hard run.
I got in and then cleaned off the front porch and then put the patio furniture out; I am optimistic the weather will be good forever now. I then made a bowl of 'Spring Greens' salad with crumbled pecans, raw sunflower seeds, and thin slices of apple topped with apple poppyseed dressing.
This was such a great way to spend a great afternoon. I must do this again sometime.
New Miles: 3.2 (5K)
Total Miles: 130.0
Miles Remaining: 1370.0
Weight: 141.4
Wednesday, March 16, 2011
Sweaty 3 miles
3.5 miles in 35:32 401cals; very sweaty workout and tough to get thru.
.25 @ 5.0mph warm up
1.0 @ 6.1mph
.5 @ 6.3mph
.5 @ 6.5mph
1.0 @ 6.1mph
1/2 of .25 @ 5.0mph cool down
1/2 of .25 @ 4.2mph
Most motivating song: Gaelic Storm "The Road to Liskread"
4 sets of 10 overhead arm-to-stomach 10lb lifts while on the exercise ball.
New Miles: 3.5
Total Miles: 127.0
.25 @ 5.0mph warm up
1.0 @ 6.1mph
.5 @ 6.3mph
.5 @ 6.5mph
1.0 @ 6.1mph
1/2 of .25 @ 5.0mph cool down
1/2 of .25 @ 4.2mph
Most motivating song: Gaelic Storm "The Road to Liskread"
4 sets of 10 overhead arm-to-stomach 10lb lifts while on the exercise ball.
New Miles: 3.5
Total Miles: 127.0
Miles Remaining: 1373.0
Weight: 141.4
Tuesday, March 15, 2011
Fight the Soreness Walk
On Sunday, March 13 I played touch football with my flag football team for 1.5 hours. It was a decent work out and good cross-training with lots of lateral movement. The problem was it had lots of lateral movement. At one point I hurt my right ankle and knew that once I stopped I would get stiff and sore. I contemplated stopping but then sucked it and kept playing. Then came Monday morning where I attempted to walk out of bed and could not walk; pressure on my ankle hurt and I could not bend it. I hobbled around for 15 minutes when a series of loud, painful cracks occurred in my ankle. And then I was able to walk again. Then thru out the day my foot kept going back and forth between being fine to walk and not. I contemplated retiring from flag football, just one practice in. We shall see how masochistic I end up being.
Today after hobbling around with full-body muscle soreness and continued ankle pain I decided to get 0.5 miles of recovery walking in. I somehow managed a .5 mile walk in 7:15 (4.2/4.2mph pace). Then I sat and stretched my legs for a few minutes. Then I balanced on the trampoline to strengthen my ankle for 10 minutes, because I obviously need a lot of work in this area.
It is an odd moment for me where I need to possibly retire from sports or continue with trying to strengthen my ankle slowly but toss in some demanding days where I annihilate my ankle. I feel as though I know I should go the route where I just focus on doing running for the rest of my life, or at least for a while, and don't make unnecessary demands on my ankle aka retire from sports... but that is easier said than accepted and done.
New Miles: 0.5
Total Miles: 123.5
Miles Remaining: 1376.5
Weight: 142.2
Today after hobbling around with full-body muscle soreness and continued ankle pain I decided to get 0.5 miles of recovery walking in. I somehow managed a .5 mile walk in 7:15 (4.2/4.2mph pace). Then I sat and stretched my legs for a few minutes. Then I balanced on the trampoline to strengthen my ankle for 10 minutes, because I obviously need a lot of work in this area.
It is an odd moment for me where I need to possibly retire from sports or continue with trying to strengthen my ankle slowly but toss in some demanding days where I annihilate my ankle. I feel as though I know I should go the route where I just focus on doing running for the rest of my life, or at least for a while, and don't make unnecessary demands on my ankle aka retire from sports... but that is easier said than accepted and done.
New Miles: 0.5
Total Miles: 123.5
Miles Remaining: 1376.5
Weight: 142.2
Saturday, March 12, 2011
First Outdoor Run
Yes, that is correct. I just ran twice on the same day. But how could I not with weather finally agreeable? 57 degrees, sun to be seen from time to time between the clouds, very windy, no snow on ground = perfect opportunity to go for an afternoon jog around unexplored blocks.
So I went out my Local Favorite, sans music, but instead of turning around and going back for a trypical (typical trip) out-and-back I opted to explore. So I turned left then followed some roads that were parallel-ish to my main route. Turns out they wound a bit and were unnocticeably veering me farther from my road, and I learned this when I saw a school one block ahead of me that I recognized that I didn't expect to see - I meandered about .25 miles down-hill from my main route then wound my way back thru the round-aboutly-connecting neighborhoods. It felt different but good to run outside; definitely a change of pace as I did run slower and had to fight against the wind and changing inclines.
When I got home I used http://www.usatf.org/routes/map/ and mapped my run. Turns out I did 3.05 miles! I left at 3:46 and returned at 4:17 which equates to 3.0 miles in 32 minutes. Now I felt as though I ran slower than that pace plus I walked for a minute twice and I stretched for 30 seconds at one point; so I don't know how accurate my map is. But I want to believe I did 3.0. And my heart hurt a bit as I was finishing the literal home stretch so I feel as though I did 3.0. So we will say that is what it is and I feel good about that.
New Miles: 3.0
Total Miles: 123.0
Miles Remaining: 1377.0
Weight: 141.0 (I better drink some H20!)
So I went out my Local Favorite, sans music, but instead of turning around and going back for a trypical (typical trip) out-and-back I opted to explore. So I turned left then followed some roads that were parallel-ish to my main route. Turns out they wound a bit and were unnocticeably veering me farther from my road, and I learned this when I saw a school one block ahead of me that I recognized that I didn't expect to see - I meandered about .25 miles down-hill from my main route then wound my way back thru the round-aboutly-connecting neighborhoods. It felt different but good to run outside; definitely a change of pace as I did run slower and had to fight against the wind and changing inclines.
When I got home I used http://www.usatf.org/routes/map/ and mapped my run. Turns out I did 3.05 miles! I left at 3:46 and returned at 4:17 which equates to 3.0 miles in 32 minutes. Now I felt as though I ran slower than that pace plus I walked for a minute twice and I stretched for 30 seconds at one point; so I don't know how accurate my map is. But I want to believe I did 3.0. And my heart hurt a bit as I was finishing the literal home stretch so I feel as though I did 3.0. So we will say that is what it is and I feel good about that.
New Miles: 3.0
Total Miles: 123.0
Miles Remaining: 1377.0
Weight: 141.0 (I better drink some H20!)
Quick and Challenging
After a brief, unintentional hiatus I ran. These last few days got away from me between work and family time so I missed out on a work out or two. So to the treadmill I went today and did a quick mile then a little extra.
.25 jog/walk warm-up
.25 @ 6.6mph then 25 squats
.25 jog/walk warm-up
.25 @ 6.6mph then 25 squats
.25 @ 6.8mph then 25 squats
.25 @ 7.0mph then 25 squats
.25 @ 7.2mph then 25 squats
.25 @ 5.0mph
1/2 of .25 @ 4.1mph
.25 @ 6.0mph
1/2 of .25 @ 4.1mph
Total Workout: 23:33 2.0 miles
Then 15lb kettlebell throws 10 times each arm, 2 sets of 10 15lb kettlebell pulls, a set of 10 15lb overhead ones. 100 crunches.
Most motivating song: Brad Paisley "Throttleneck" and while stretching pre and post workout Brad Paisley's new single "Old Alabama"
New Miles: 2.0
Total Miles: 120.0
Miles Remaining: 1380.0
Weight: 143.0
Wednesday, March 9, 2011
Mental Barriers
Tuesday, March 8 - Out for a 3.0 mile run and mid-running the "3.0 mile" marker was a mental barrier. I felt as though I couldn't reach it try as I may and then the closer I got I was doubting I would ever be able to run more than 3.0. Kind of like my 1.0 mile barrier experienced just a short time ago.
And so, I warmed up for .25 and started my 3.0 non-stop run, though I did cave in to the need to stretch at .5 in - but after that I did the next 2.5 solid. And with the barrier before me I sized it up and decided I would not give up so easily - I must continue at least .25 more and keep going as long as possible. So I crossed the 3.0 mile marker and I felt grateful to at least meet that goal and that freed me from my mental block as I kept on. I said "So long measily 3.0!" as I kept running for 4.0 miles at 6.1mph 1% incline. I then jogged .25 then walked .25 for a Total Workout of 4.75 in 50:21 733 cals. The amount that counts toward my journey: 4.5 miles in 46:30.
I felt so happy with myself for not giving up and pushing the run out. I finally got into the groove of running at 3.25 miles, so everything after that felt non-anguishing.
Most Motivating Song: The Flaming Lips "The Yeah Yeah Yeah Song"; repeated three times.
New Miles: 4.5
Total Miles: 118.0
Miles Remaining: 1382.0
Weight: 143.8
And so, I warmed up for .25 and started my 3.0 non-stop run, though I did cave in to the need to stretch at .5 in - but after that I did the next 2.5 solid. And with the barrier before me I sized it up and decided I would not give up so easily - I must continue at least .25 more and keep going as long as possible. So I crossed the 3.0 mile marker and I felt grateful to at least meet that goal and that freed me from my mental block as I kept on. I said "So long measily 3.0!" as I kept running for 4.0 miles at 6.1mph 1% incline. I then jogged .25 then walked .25 for a Total Workout of 4.75 in 50:21 733 cals. The amount that counts toward my journey: 4.5 miles in 46:30.
I felt so happy with myself for not giving up and pushing the run out. I finally got into the groove of running at 3.25 miles, so everything after that felt non-anguishing.
Most Motivating Song: The Flaming Lips "The Yeah Yeah Yeah Song"; repeated three times.
New Miles: 4.5
Total Miles: 118.0
Miles Remaining: 1382.0
Weight: 143.8
Monday, March 7, 2011
4 mile run
Sunday, March 6 - While running mile run I concluded I wouldn't be able to run 3.0 solid so I modified my plan and opted for a new plan: run one mile then walk 0.1 miles then repeat. So with .25 warm-up and then mile one at 5.7/6.0mph I got to 1.25 in 14:12. Mile two was completed at 6.0mph on 25:48 381cals (2.35 total). Mile three in 37:15 559cals (3.45 total) then mile four at 6.0mph 48:43 739 (4.55 total) then I walked it out to 5.0 miles in 55:10 813cals. Uneventful. Listened to more mellow tunes.
Did roughly 20 over-the-head-then-to-stomach in the ball 10lb weight lifts which also worked my core. Then I continued where I left off yesterday - with painting a room in the house and really working my arms and lower back; painted for 3 hours.
Most motivating song heard during the workout: Gaelic Storm "Tell Me Ma"
New Miles: 5.0
Total Miles: 113.5
Miles Remaining: 1386.5
Weight: 143.6
Did roughly 20 over-the-head-then-to-stomach in the ball 10lb weight lifts which also worked my core. Then I continued where I left off yesterday - with painting a room in the house and really working my arms and lower back; painted for 3 hours.
Most motivating song heard during the workout: Gaelic Storm "Tell Me Ma"
New Miles: 5.0
Total Miles: 113.5
Miles Remaining: 1386.5
Weight: 143.6
Thursday, March 3, 2011
Quick Mile
Ryan's recommendation: 1 quick mile with body squats
.25 mile warm-up
.25 @ 7.0mph (2:08 lap pace) then 25 body squats
.25 @ 7.2mph (2:04 lap pace) then 25 body squats
.25 @ 7.4mph (2:01 lap pace) then 25 body squats
.25 @ 7.6mph (1:98 lap pace) then 25 body squats
.25 mile cool-down
Total Workout: 1.5 miles
Then 20 exercise ball hip thrusts; lay on ground, feet rested on ball, push hips up and pull knees in and up and put feet flat on ball.
New Miles: 1.5
Total Miles: 108.5
Miles Remaining: 1392.0
Weight: 143.2
.25 mile warm-up
.25 @ 7.0mph (2:08 lap pace) then 25 body squats
.25 @ 7.2mph (2:04 lap pace) then 25 body squats
.25 @ 7.4mph (2:01 lap pace) then 25 body squats
.25 @ 7.6mph (1:98 lap pace) then 25 body squats
.25 mile cool-down
Total Workout: 1.5 miles
Then 20 exercise ball hip thrusts; lay on ground, feet rested on ball, push hips up and pull knees in and up and put feet flat on ball.
New Miles: 1.5
Total Miles: 108.5
Miles Remaining: 1392.0
Weight: 143.2
Tuesday, March 1, 2011
Too fast too soon
Well I didn't meet my goal today. Ryan called me a quitter, and it was true because I did give up before completing 3.0 miles. I blame it on starting too fast too soon - I thought I'd go all 3.0 miles at 6.3mph (9:31) but it turns out I am not that fit. I was close to saying "I think I am Fitness Level 1.0." but not after the tough one mile I ran. I backed it off to 6.0mph for one mile and was still so exhausted that I stopped at 2.0 miles. It was a very difficult 2.0 miles so I am proud for having made that distance considering I was struggling after the first half mile. Total Workout: 2.5 miles in 26:11 404cals.
New Miles: 2.5
Total Miles: 107.0
Miles Remaining: 1393.5
Weight: 143.8
New Miles: 2.5
Total Miles: 107.0
Miles Remaining: 1393.5
Weight: 143.8
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