4K @ 7'51.
As I mentioned, I've registered for my 10K run. I would like to work on my speed a bit. From what I've read 'tempo runs' are good for that. They are longer runs at a faster pace with a slower warm up and cool down.
They (professionals) recommend a 15 minute warm up followed by a faster middle section and then a 15 minute cool down. As it is my runs are only around the half hour mark so I think I will have to adjust the warm up/cool down phase time. Today I would have only run at tempo (or lactic threshold) for 2 minutes.
Getting back more heavily into running is going to be fun. I like that there is so much less to plan. I grab my iPod, put on shoes and go. No need to worry about where to do a swim, figuring out a cycle distance, finding a less heavily trafficked location or paying to get into a park to do a swim.
Showing posts with label running. Show all posts
Showing posts with label running. Show all posts
Friday, August 17, 2012
Wednesday, August 15, 2012
Last Training Session
About a week before my Tri I headed to Gulliver's Lake and did a run then a swim. I am really glad I did this brick training in this order. I had a fantastic run, doing 2.5 at 7'38. It felt so very good that I decided to really be in the moment and remember precisely how it felt so that when I headed to the tri regardless of how tired I was I wanted to remember that I love running.
For the swim, the part of the tri I was most confident about, I actually took it pretty easy. I found the water to be a bit warm so I didn't particularly enjoy the swim as it wasn't refreshing. I like the bracing cold. It invigorates me.
Following this training day I took the week off. You may notice that this means that I had not actually done the tri in it's entirety. My theory heading into the race was that I KNEW I would be able to finish because I absolutely could do the swim/cycle portion of the race and could walk the 2.5 K if I had to. I also was completely uncertain as to what to expect for the transitions.
Also, on the Friday before the race I wrote my final final for my BSW. It relieved a lot of stress (now it's only the stress of waiting for the grade). Having finished, provided me with some mental breathing room. It was a big week!
So, I had done all that I could do and the night before the race visited with some of my nearest and dearest in a sort of university mini-reunion as I had friends visiting from Ottawa staying with my co-racer. It was the best thing I could have possibly done. It filled my heart and cleared my head and I knew psychologically I was in a fantastic head space going into the race.
Doing the calculations I figured the swim would take 15 minutes, the first transition 5ish, The cycle 45, another transition of 5 and then the run 25 for a grand total of 95 minutes. In reality, my goal was just to finish, all the better if I could do it without stopping.
For the swim, the part of the tri I was most confident about, I actually took it pretty easy. I found the water to be a bit warm so I didn't particularly enjoy the swim as it wasn't refreshing. I like the bracing cold. It invigorates me.
Following this training day I took the week off. You may notice that this means that I had not actually done the tri in it's entirety. My theory heading into the race was that I KNEW I would be able to finish because I absolutely could do the swim/cycle portion of the race and could walk the 2.5 K if I had to. I also was completely uncertain as to what to expect for the transitions.
Also, on the Friday before the race I wrote my final final for my BSW. It relieved a lot of stress (now it's only the stress of waiting for the grade). Having finished, provided me with some mental breathing room. It was a big week!
So, I had done all that I could do and the night before the race visited with some of my nearest and dearest in a sort of university mini-reunion as I had friends visiting from Ottawa staying with my co-racer. It was the best thing I could have possibly done. It filled my heart and cleared my head and I knew psychologically I was in a fantastic head space going into the race.
Doing the calculations I figured the swim would take 15 minutes, the first transition 5ish, The cycle 45, another transition of 5 and then the run 25 for a grand total of 95 minutes. In reality, my goal was just to finish, all the better if I could do it without stopping.
Monday, April 23, 2012
Wet Snow is Worse Than Rain.
5.7K @ 7'47
Today's run was interesting. I guess the only thing worse than running in the rain is running in wet snow. It kind of slaps you in the face. I was doing a timed run so I knew I would be out there for 44 minutes. I knew it would be an impressive feat if I actually got my butt out there, and I did. So, be impressed. Haha, just teasing.
I don't have any actual schedule that I'm following as of right now while trying to train for the tri. I do throw in the occasional timed run so that I can keep up my distance because following my tri I want to start training for a 10 k. Slowly but surely my distance is inching up. I find that I don't exactly run my fastest when I am doing a timed run because I know that I am going to be out there for the same amount of time no matter how fast I run.
It was also interesting having my clothes plastered to me as a result of the rain/snow mix that I slogged my way through today. It added weight to my legs. My arms were also tired after this run. I didn't think to wear gloves and my hands were shoved in my jacket sleeves so firmly stayed in a 90 degree position for the entire run, which they are not used to.
Also, having come to realize how motivational music is to me during my work outs, I do not know what I was thinking when I made up the play list for today's run. It was very slow jam-y. I'll really have to make a better one up.
All in all today was just a get out there and do it run and I accomplished that so I am pleased.
Today's run was interesting. I guess the only thing worse than running in the rain is running in wet snow. It kind of slaps you in the face. I was doing a timed run so I knew I would be out there for 44 minutes. I knew it would be an impressive feat if I actually got my butt out there, and I did. So, be impressed. Haha, just teasing.
I don't have any actual schedule that I'm following as of right now while trying to train for the tri. I do throw in the occasional timed run so that I can keep up my distance because following my tri I want to start training for a 10 k. Slowly but surely my distance is inching up. I find that I don't exactly run my fastest when I am doing a timed run because I know that I am going to be out there for the same amount of time no matter how fast I run.
It was also interesting having my clothes plastered to me as a result of the rain/snow mix that I slogged my way through today. It added weight to my legs. My arms were also tired after this run. I didn't think to wear gloves and my hands were shoved in my jacket sleeves so firmly stayed in a 90 degree position for the entire run, which they are not used to.
Also, having come to realize how motivational music is to me during my work outs, I do not know what I was thinking when I made up the play list for today's run. It was very slow jam-y. I'll really have to make a better one up.
All in all today was just a get out there and do it run and I accomplished that so I am pleased.
Sunday, March 11, 2012
A Little Postponed
5.07@ 7'43
My schedule has been all confused this week. Both my work and running schedule. I think this is why I got sick. I woke up yesterday with the first cold that I've had in 2 months. That's a long time for me. I definitely caught it at work. I noticed that I was sleeping a lot so I think I'd been fighting it then finally got sick. I think exercising has helped to boost my immune system. The commitment to my exercise regime has wavered.
Even though I was sick today, a commercial motivated me to run. I think it's a Tylenol commercial. The women is sick but doesn't let it stop her from getting out there. So weird the effect that marketing has on me. I also thought about this stupid blog and that running 3 times a week isn't really that much and I should really just do it, even if I was sick.
In order to reward myself for actually getting out there today, even though it was beautiful weather and it really shouldn't have been an issue, I ran my favourite route. I got a nice energy boost from my run that lasted through an all you can eat sushi dinner.
I found this online today and found it quite amusing:
My schedule has been all confused this week. Both my work and running schedule. I think this is why I got sick. I woke up yesterday with the first cold that I've had in 2 months. That's a long time for me. I definitely caught it at work. I noticed that I was sleeping a lot so I think I'd been fighting it then finally got sick. I think exercising has helped to boost my immune system. The commitment to my exercise regime has wavered.
Even though I was sick today, a commercial motivated me to run. I think it's a Tylenol commercial. The women is sick but doesn't let it stop her from getting out there. So weird the effect that marketing has on me. I also thought about this stupid blog and that running 3 times a week isn't really that much and I should really just do it, even if I was sick.
In order to reward myself for actually getting out there today, even though it was beautiful weather and it really shouldn't have been an issue, I ran my favourite route. I got a nice energy boost from my run that lasted through an all you can eat sushi dinner.
I found this online today and found it quite amusing:
Wednesday, March 7, 2012
"Real Athletes Run, Others Just Play Games"
5K @ 7'40
Today was warm, warm, warm. Made me think about running in the summer. I am not looking forward to it at all. In Kelowna I really enjoyed running in the summer. It was hot there and dry. I got to run by orchards misting their apples and would get perfect respite from the beating sun. I wouldn't even notice the heat and people thought I was crazy to be out there in 35 degree heat. It didn't faze me.
In southern Ontario it's the humidity that gets me. The moisture in the air is so oppressive. Running is meant to be freeing for me. I can feel the air clinging to my skin. I must admit I am far more committed to evening runs in the summer. I enjoy heading out when the air cools that 2 or 3 degrees. I like passing other runners out there, the familiar smile and nod that unites you briefly to a stranger.
My run was ok today. I confess that I like telling people that I do 5k. It sounds impressive to non-runners. Not so much to actual runners, especially when I tell them my pace time. It was also a windy run and I ran back with the wind to my back on purpose. I initially started heading north noticed how windy it was and changed direction. Lazy, yes but; I was pressed for time today. I'm keepin' at 'er though and those reading my blog now includes several other countries. It's always interesting to see where my readers are from. Thanks again, all.
Today was warm, warm, warm. Made me think about running in the summer. I am not looking forward to it at all. In Kelowna I really enjoyed running in the summer. It was hot there and dry. I got to run by orchards misting their apples and would get perfect respite from the beating sun. I wouldn't even notice the heat and people thought I was crazy to be out there in 35 degree heat. It didn't faze me.
In southern Ontario it's the humidity that gets me. The moisture in the air is so oppressive. Running is meant to be freeing for me. I can feel the air clinging to my skin. I must admit I am far more committed to evening runs in the summer. I enjoy heading out when the air cools that 2 or 3 degrees. I like passing other runners out there, the familiar smile and nod that unites you briefly to a stranger.
My run was ok today. I confess that I like telling people that I do 5k. It sounds impressive to non-runners. Not so much to actual runners, especially when I tell them my pace time. It was also a windy run and I ran back with the wind to my back on purpose. I initially started heading north noticed how windy it was and changed direction. Lazy, yes but; I was pressed for time today. I'm keepin' at 'er though and those reading my blog now includes several other countries. It's always interesting to see where my readers are from. Thanks again, all.
Thursday, March 1, 2012
Socks To Be You
5 K @ 7'40
Today's run was really good. My first 5 K and it was under 40 minutes. I'm pleased with that. My last 2 race times were over 40 for a 5K. I think if I keep it up I may be able to do it in 35. My real goal would to be able to do it in half an hour.
All right, onto my FAVOURITE running gear. Socks. I realize shoes are probably more important but my socks are my favourite. The give me the greatest comfort. I absolutely HATE wet feet. My socks of choice are double layer so I don't get blisters and they absorb an awful lot of moisture. After my last race the inside of my shoes weren't wet, but my friend wouldn't believe me and wouldn't touch the inside of my shoe. I get them at Running Room. They're the Wrightsock - DLX Double Layer. Here's a picture and a link:
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