We finally had some nice weather today. Sunny, little wind, about 11 degrees celsius.
It was supposed to be a rest day for me, but my sister wanted to go running and it was so beautiful outside, so I went. We ran negative splits! She was tired because she hadn't ran in a week or so. My legs were tired at first from running 15 miles in the past 4 days. After the first 2 miles, my legs warmed up and I felt great. My sister was still tired, but I lied and told her we were running 11 minute miles so she would keep pushing hard. Kind of mean, I know, but I knew if she fought she could keep up. At 4.25 miles, just yards away from home, my knee popped out on me. I should have known. It seems that whenever my feels feel FINE, that's when it pops. I still ran the next few yards back to my house but could feel my knee swelling. Plopped some frozen peas on it for about 1/2 hour and it's feeling pretty good now. Only mildy tender to the touch, which I can deal with.
I got fed up of this bad weather streak and braved the elements for today's interval workout. Winds 40km/hr, 0 degrees celsius, feels like -6. Yep. Hell of a run. Especially since I was running into the wind for the second half of the intervals.
My Garmin's HRM was spiking all over the place today. I noticed on my last run there was one spike, but today it was all over the place. I realized when I got home that I wasn't wearing the HRM as high as I should have been, so I really hope that is the reason for the malfunction.
1.01 mi WU 9:49 0.5 | 3:54 | 7:48min/mi (7.7mph) 0.25 | 2:43 | 10:53min/mi (5.5mph) 0.5 | 3:56 | 7:52min/mi (7.6mph) 0.25 | 2:51 | 11:24min/mi (5.3mph) 0.5 | 4:36 | 9:13min/mi (6.5mph) - running into wind from here on out 0.25 | 3:04 | 12:20min/mi (4.9mph) 0.5 | 4:25 | 8:52min/mi (6.8mph) 0.25 | 2:56 | 11:46min/mi (5.1mph) 1.0 mi CD 10:41 5.01 miles | 48:59 | 9:47min/mi (6.1mph)
I took yesterday off, enjoyed Easter dinner and ate too much chocolate.
My plan this week is another 20 miles, but instead of 3-3-4-4-6, I think I will try 3-3-4-3-8. I want to get some distance in before the next race. I've never ran 8 miles before, so I'm sure it will be an adventure. I'm getting a little bored of my routes, so having a little bit more distance to work with could be a good thing.
My goal for this race was the time that the MacMillan running calculator had spat out to me. 58:14, or 9:22min/mi.
I ran this race at 91% of my max heart race. Let this be proof that when I want something, I get it.
Mile 1: Flew by. Was surprised when my Garmin's distance alert went by. Was running with a couple of girls from school. Felt good, easy.
Mile 2: Still feeling good, can see the big hill up ahead. Still running with the girls from school, chatting, fun.
Mile 3: The hill. The steep, long, treacherous hill. It must have been at least half a mile. I knew I had to walk for a few seconds. So I did, and the other girls went ahead. Surprisingly, this still ended up being a 9:18 minute mile. We ran a loop through a neighbourhood during this mile, which consisted of another hill. Steeper, but shorter than the first. Thankfully this hill was followed by a downhill and then the water station.
Mile 4: I flew down the hill and then grabbed some water, walked while I drank, and then took off again. A nice downhill here.
Mile 5: Guess what? Another hill. This course carried every variety of hill, the one at mile 5 was the gradual incline type. My legs were burning, this was my slowest mile. I walked for maybe 15 or 20 seconds. I took off my long sleeve race shirt and then felt much better in my t-shirt.
Mile 6: Almost there. In the process of removing my long sleeve shirt, I dropped my headband and a nice man brought it up to me. I ran with him and the guy he was running with for a bit, but then had to slow again (still going up that darn hill). I was so tired at this point. My legs were burning. Looking at my watch and seeing there were about 3 minutes left didn't help. Those felt like the longest 3 minutes in the world. However, I realized I had lost some time with this hill, and decided to pick it up.
Last 0.22 miles: This is where I knew I needed to give it all I had to make my goal time. I picked up my pace to 8:00min/mile and ran for the finish line. People were clapping. I saw the clock. I ran across the line. I felt like I was going to be sick, but I knew I had bet my goal and for that, I was very happy.
Overall place: 157/191
At the finish line there were bananas, water, and easter candy!! I had some after my stomach settled and my heart rate went down. We also all got free sundae tokens since the race was sponsored by DQ. I somehow managed to get blue ink on my nice long sleeve shirt that I got for registering. Hopefully most of it will come out.
My knee felt fine the whole race, and I didn't experience any weird hip pains in my bad leg, like I have been having on my long training runs. Yesterday I hydrated well, took 3 glucosamines, and didn't eat any junk. It paid off, I think!
Here is a graph of the elevation for the race:
Here is what Garmin recorded (I forgot to hit stop a few seconds after crossing the line):
So there we go, a PR because it was my first 10k race. :)
Next race is another 10k in 2 weeks. My goal for that one will be to run a better time than this one.
My legs were tired from yesterday's intervals. I figured 4 easy miles would be 10min/mi but I guess not! My knee was sore, but after a mild crunch it was okay- just needed to be cracked I guess. Never the less, tomorrow is a rest day, and then it's the race.
I ran in shorts today. I love that. The trail isn't even muddy or anything since we had hardly any snow this winter and everything is dried up.
My Garmin has finally recalculated my HR zones according to my performance on the runs it has recorded. They seem more realistic now. I didnt understand how I should be running at a HR under 150. Maybe some day, but usually when I'm walking fast my HR is like 140-145bpm. All in good time.
There's no way it's only 10 degrees celsius right now. My sister and I just got back from doing intervals and we are cooked. I ended up ditching my long sleeve and just wearing my sports bra & tights half way through the workout. Which leads me to this question: What the heck are we going to do when summer comes? May, even? I think it's just the initial shock of nice weather after the winter. Our bodies aren't used to it, let alone running in it.
Beautiful day none the less!
So, I slept through the running club this morning. I was just pooped from exam writing (clinical nutrition went well!) and studying biochemistry. So my sister and I did this workout this afternoon. My knee felt fine. I feel ready for the 10km.
0.15 mi CD walking the dogs | 2:50 | 19:28 min/mi [3.1mph]
Back to studying. Once this biochemistry exam is over, I just have two easier exams. Then internship begins.
I realized today that I do not need to take a summer course that I thought I had too. It was really stressing me out, so I'm happy I don't have to take it. Intership is enough work by itself.
0.47 mile CD (walking.. last half with the dogs) | 8:25 | 17:55 min/mi (haha)
Now, THAT was more like a time trial for me, rather than that 9:16min/mi pish posh from last Thursday. There were even a few hills on this route (see screen shot).
So Saturday is the big race. I say "big" because I've never ran a 10km race before. I suppose I should make some sort of time goal.. my goal is actually to a) get to the race without having my knee crap out this week and b) finish the race without my knee crapping out. I've been taking my glucosamine and chondroitin, hopefully things will pan out. I hear the course is relatively fast, I do know there's one long hill in the first half, but you get to cruise down it coming back. According to MacMillan running calculator and my 5k time from today, I should be able to do the 10km in 58:16 (9:22 min/mi). I'll aim for somewhere around there but since I've never raced this distance, I think I'll aim for 10 min miles until I get to the top of that hill and then "haul ass" as my sister would say, down the hill.
My ideal, super duper, "I would consider myself my own idol", goal for the end of the summer is to run a 25 minute 5km. That means shaving 3 minutes off todays time. Shaving off 1 minute per mile. I think if I keep up the interval stuff and the miles, I can do it. And boy, would that be a feat.
I'm clearly procrastinating. Clinical nutrition, here I come!
Sorry for the babbling to those who read this.... I blame the runner's high.
This Forerunner just keeps on impressing me. Maybe I'm easily impressed because it's my first gear gadget, but how cool is it that it timed all of my intervals, beeped when I was to start and end the interval, beeped when I was going too fast or too slow, when my heart rate was too high, etc. I love it.
4 x 0.25 mi interval repeats with 0.25 mi rest between each. First time I've done this this structured, so I wasn't sure what to shoot for, for time.
1 mi WU | 10:00| Avg pace 9:59 min/mi | Avg HR 151bpm 0.25 mi | 2:02 | Avg pace 8:11 min/mi | Avg HR 167bpm 0.25 mi | 2:39 | Avg pace 10:37 min/mi| Avg HR 164bpm 0.25 mi | 2:04 | Avg pace 8:16 min/mi | Avg HR 173bpm 0.25 mi | 2:36 | Avg pace 10:28 min/mi| Avg HR 170bpm 0.25 mi | 2:01 | Avg pace 8:06 min/mi | Avg HR 177bpm 0.25 mi | 2:31 | Avg pace 10:06 min/mi| Avg HR 171bpm 0.25 mi | 2:00 | Avg pace 8:03 min/mi | Avg HR 178bpm 0.25 mi | 2:42 | Avg pace 10:48 min/mi| Avg HR 174bpm 1.1 mi | 10:50| Avg pace 9:50 min/mi | Avg HR 177bpm 4.1 miles | 39:29 | 9:37 min/mi | Avg HR 168bpm 0.27 mi CD | 4:43 | 17:11 min/mi (3.5mph)
Now it's time to hit the books for the exam crunch.
Okay, I tried out the new toy this morning and it seems great so far!
It's going to take me a little while to get all the kinks figured out, but I have managed to get the data from my morning run. My knee did hurt a bit, but not enough to stop. Jon drove by as I was running. I dressed too warmly. I was dehyrated. So, it wasn't that great of a run, but I needed to try the new gadget.
I am a 3rd year law student with a nutrition background conquering my fears and balancing all of the things I love! I use this blog to track my training daily.
My Personal Bests
Half Marathon: 1:59:25
Sprint Triathlon: 1:39:27 (.750km swim + 20km bike + 5km run)