Today I set myself the goal of running under a 5.00 pace for whatever we did. Which, as it turned out, was 500m, 1000m, 1500m reps. So that would mean I would need to run under 2.30, 5.00, and 7.30 for those distances.
The 1k in particular is something I look forward to running because I find it a really good measure for "how am I doing". When I was at my best earlier in the year, I managed to do consecutive 1k reps between 4.37-4.54 minutes.
I didn't measure the first 500m rep, but I timed the subsequent reps as follows:
1k: 4.30
1500m: 7.22
500m: 2.24
1k: 5.02
I was a bit naughty and didn't push myself as hard as I could have on that last rep, but I was still floating on the joy of running a 4.30 in my first 1k rep. 4.30!!! A new personal best by 7 seconds! I was flying through it.
As I was sharing my joy with pretty much everyone (what's the point in running with a group if you can't brag a little?), a friend pointed out to me that he remembered the day - not all that long ago - when I was running 6.00 over a 1k rep. That's a 25% reduction in my 1k time.
Sure, my recovery was shocking - everyone passed me in the recovery - but it is so great to feel like my speed and endurance is starting to come back. Bring on the 500k relay!
Tuesday, November 13, 2012
Sunday, November 11, 2012
To Boldly Run
Today I shook up my routine and boldly ran where I have never run before. I got up extra early to drive about 25min north to meet up with some fellow trail runners - most of whom I'd never met before. I was rather nervous, but my fellow Whitsunday runner Barry was there and once again promised to hang back and run with slow little me. Looking around at all the muscle in the group, I was rather grateful! Everyone was looking pretty fit in the group and I worried I was out of my speed class...something that happens a fair bit!
12 runners set off at a rip-roaring pace...and I desperately clung to the back of the group, fearing I would get lost within the first km out.
Barry and me in our matching Whitsunday Run shirts trying to keep up with the group on one of the hills. (Me trying, Barry offering encouragement)
Fortunately, it is the kind of running group that appreciates slow runners. They delegated a "sweeper" to make sure we didn't run on our own. Also, the group stopped at every junction long enough for the slow of us not just to catch up, but also to catch our breath! It is easy for faster runners to forget that even though they may have been resting up for the past 5min, some of us just climbed to the top of that hill, thank you very much! I can be guilty of it myself ("great, you're here. Let's get going then!")
Just after a rest point, as you can tell by the fact that other runners are behind me!
The caboose of the train - a very important part! I do my job well.
Despite the rain of the previous day, the trails were still in great condition for running.
A rolled over car. I have no idea how this rusted old relic arrived at this part of the trail, but I did laugh at seeing the brand new "L-plate" (learner's plate) stuck onto the back.
It was a beautiful trail run...different, too, which was exciting. I was grateful to have Barry once again watching out for me and hanging back so I wasn't alone. It's great that now I've found a group that adores Sunday morning trails - or any day trails. And one of the best parts is that they take photos that I can steal.
Some of the pics of the trails
Total time: 1.19.09
Total distance: 10.9km
Elevation: more than some runs, less than others.
Average pace: 7.15min/km
12 runners set off at a rip-roaring pace...and I desperately clung to the back of the group, fearing I would get lost within the first km out.
Fortunately, it is the kind of running group that appreciates slow runners. They delegated a "sweeper" to make sure we didn't run on our own. Also, the group stopped at every junction long enough for the slow of us not just to catch up, but also to catch our breath! It is easy for faster runners to forget that even though they may have been resting up for the past 5min, some of us just climbed to the top of that hill, thank you very much! I can be guilty of it myself ("great, you're here. Let's get going then!")
It was a beautiful trail run...different, too, which was exciting. I was grateful to have Barry once again watching out for me and hanging back so I wasn't alone. It's great that now I've found a group that adores Sunday morning trails - or any day trails. And one of the best parts is that they take photos that I can steal.
Total time: 1.19.09
Total distance: 10.9km
Elevation: more than some runs, less than others.
Average pace: 7.15min/km
Saturday, November 10, 2012
"Try Outs"
Today we had a "try out". Or at least, that's what it was in my mind. My 500k relay team was meeting up to do a short time trial run (option of 3.7k or 5.7k). I was so nervous. I signed up for the team back when I was all speedy (for me) and happy. Since then I've had a few health things going on that have dropped my speed right off.
As ridiculous as it was, I felt they would take one look at me in this race and recommend to me that I would be more suited to "support crew" than "runner" on the relay. Irrational? Yes. Was I still nervous? Yep.
I was tempted to do the 3.7k, but I felt the longer run would be a better test of my skills. Yes, my speed is slowly returning to what it was, but I still fade quite quickly on my runs.
I set myself a time goal of 33.00. Surely even in my state I could make 33.00 minutes?
One of my fellow runners encouraged me at the start. "It's a flat course," he promised.
Only my idea of flat and his idea of flat differed. The first km was uphill. At 18m elevation, it certainly was not a lot of uphill, but definitely more uphill than "flat". On the plus side, that meant a nice steady downhill at the end.
My legs were tired from training last night and maybe I should've warmed up ahead of time. But in my mind I equate "Saturday" with "slow run" rather than "race". The group peeled away quite quickly. I was worried I would get lost but fortunately there were people of all speeds and I always had someone to follow. Besides which, it was a fairly a straight course, following the twisty suburban streets as faithfully as possible. Some parts felt really easy and cruisey, other parts it was so hard not to stop. At around the 4k mark a large rock got caught under my shoe and I did have to stop for about 5 seconds to peel it out before I could continue running.
It was raining - but only very lightly. I came through as the timer yelled out my time...under 33 minutes, thank you! Maybe not a great time. Definitely not a time that anyone would have cared about. And yet I was so grateful, because it was a time that I cared about. I cared because it made me feel that I'm not a labrador sitting in a room full of greyhounds.
Total time: 31.44min
Total distance: 5.63km
Total elevation: 28m
Average pace: 5.38min/km
As ridiculous as it was, I felt they would take one look at me in this race and recommend to me that I would be more suited to "support crew" than "runner" on the relay. Irrational? Yes. Was I still nervous? Yep.
I was tempted to do the 3.7k, but I felt the longer run would be a better test of my skills. Yes, my speed is slowly returning to what it was, but I still fade quite quickly on my runs.
I set myself a time goal of 33.00. Surely even in my state I could make 33.00 minutes?
One of my fellow runners encouraged me at the start. "It's a flat course," he promised.
Only my idea of flat and his idea of flat differed. The first km was uphill. At 18m elevation, it certainly was not a lot of uphill, but definitely more uphill than "flat". On the plus side, that meant a nice steady downhill at the end.
My legs were tired from training last night and maybe I should've warmed up ahead of time. But in my mind I equate "Saturday" with "slow run" rather than "race". The group peeled away quite quickly. I was worried I would get lost but fortunately there were people of all speeds and I always had someone to follow. Besides which, it was a fairly a straight course, following the twisty suburban streets as faithfully as possible. Some parts felt really easy and cruisey, other parts it was so hard not to stop. At around the 4k mark a large rock got caught under my shoe and I did have to stop for about 5 seconds to peel it out before I could continue running.
It was raining - but only very lightly. I came through as the timer yelled out my time...under 33 minutes, thank you! Maybe not a great time. Definitely not a time that anyone would have cared about. And yet I was so grateful, because it was a time that I cared about. I cared because it made me feel that I'm not a labrador sitting in a room full of greyhounds.
Total time: 31.44min
Total distance: 5.63km
Total elevation: 28m
Average pace: 5.38min/km
Powerful Owl
On Thursday we had a trail run! Hooray! Unfortunately, said trail run was reps of "Powerful Owl" - the trail that both inspired a poem and caused some painful calves.
My quads were really feeling it that first rep up. Typically, I hit the hills with my ratio of 1:1. Can you see the "speed bumps" in the photo? I walk one, run one, walk one, run one, etc. This somehow manages to get me to the top - with difficulty.
Well, the calibre of the group was such that I could feel the peer pressure to push myself even harder. So I ran up as much of the hill as I could before I started to walk/run it.
Our coach was somewhere at the top, and we had to get to him before turning around. He promised us that each time he would come closer down the hill.
Being the last person up, he ran down a distance with me and the 2nd last person as we headed for the bottom. As we passed other runners, my friend and I yelled out encouragement - "he's not far!" and "he's moved down a fair bit this time!"
Unbeknownst to us, we were liars! Our sneaky coach had decided to run back up the trail to where he was initially! Actually, that second time up I was so exhausted I wasn't paying attention. It was someone else that pointed it out to me. Many someones else pointed it out to me. Sorry, all!
The second time up I walked much more of it, but I still managed a ratio of 2:1 (two running, one walking). One of my fellow runners smiled at my ratio talk, but it helps me push myself up the hill. I think otherwise I would look at it from the bottom and decide to walk the whole way. I admit, when I saw the front possee walking up sections of the hill on their 2nd and 3rd laps, it made me feel a heap better!
Total time: 54.09
Total distance: 5.55km
Total elevation: 328m
Average pace: 9.45min/km
My quads were really feeling it that first rep up. Typically, I hit the hills with my ratio of 1:1. Can you see the "speed bumps" in the photo? I walk one, run one, walk one, run one, etc. This somehow manages to get me to the top - with difficulty.
Well, the calibre of the group was such that I could feel the peer pressure to push myself even harder. So I ran up as much of the hill as I could before I started to walk/run it.
Our coach was somewhere at the top, and we had to get to him before turning around. He promised us that each time he would come closer down the hill.
Being the last person up, he ran down a distance with me and the 2nd last person as we headed for the bottom. As we passed other runners, my friend and I yelled out encouragement - "he's not far!" and "he's moved down a fair bit this time!"
Unbeknownst to us, we were liars! Our sneaky coach had decided to run back up the trail to where he was initially! Actually, that second time up I was so exhausted I wasn't paying attention. It was someone else that pointed it out to me. Many someones else pointed it out to me. Sorry, all!
The second time up I walked much more of it, but I still managed a ratio of 2:1 (two running, one walking). One of my fellow runners smiled at my ratio talk, but it helps me push myself up the hill. I think otherwise I would look at it from the bottom and decide to walk the whole way. I admit, when I saw the front possee walking up sections of the hill on their 2nd and 3rd laps, it made me feel a heap better!
Total time: 54.09
Total distance: 5.55km
Total elevation: 328m
Average pace: 9.45min/km
Tuesday, November 6, 2012
Melbourne Cup Race
Today I ran the Melbourne Cup Race! Sort of.
So I wasn't riding a horse, and our little race at speed session is not close to being "The Race That Stops The Nation", but our coach had us run a 3.2km timed race. We even had handicaps.
I was happily in the second best handicap group with 5 other racers. We started off strong. Then I straggled and fell behind. And proceeded over the next lap and a half to watch everyone else pass me. Of course it had nothing to do with me as a runner - I was just given the wrong handicap!
To put things into perspective: Had Galeforce Running Squad's "Melbourne Cup Race" been like the real thing, that would have been me on the far right, in purple. Ride, purple jockey! Ride like the wind!
But before this ill-fated race, something happened that had me smiling with triumph for the rest of the day.
I felt that I was getting my old energy back! Finally, finally, my health has returned. Now if only I could say the same for my fitness.
Our first rep was "one mile" also known as 1600m. Yikes! I was super worried about this as my legs were still recovering from Saturday's double hitter of exercise.
I didn't run my heart out - I paced myself appropriately for such a long distance.
And completed it at an average pace of 4.47!
I then proceeded to blitz the following three 400m reps at an average pace of 4.15! Granted, we had a 400m recovery between each and I was passed by many a runner in that phase. But so what? Recovery is for recovery.
So by the time the Melbourne Cup race came at the end, I knew I was deservedly exhausted.
So I wasn't riding a horse, and our little race at speed session is not close to being "The Race That Stops The Nation", but our coach had us run a 3.2km timed race. We even had handicaps.
I was happily in the second best handicap group with 5 other racers. We started off strong. Then I straggled and fell behind. And proceeded over the next lap and a half to watch everyone else pass me. Of course it had nothing to do with me as a runner - I was just given the wrong handicap!
But before this ill-fated race, something happened that had me smiling with triumph for the rest of the day.
I felt that I was getting my old energy back! Finally, finally, my health has returned. Now if only I could say the same for my fitness.
Our first rep was "one mile" also known as 1600m. Yikes! I was super worried about this as my legs were still recovering from Saturday's double hitter of exercise.
I didn't run my heart out - I paced myself appropriately for such a long distance.
And completed it at an average pace of 4.47!
I then proceeded to blitz the following three 400m reps at an average pace of 4.15! Granted, we had a 400m recovery between each and I was passed by many a runner in that phase. But so what? Recovery is for recovery.
So by the time the Melbourne Cup race came at the end, I knew I was deservedly exhausted.
I can't remember my exact Melbourne Cup time. Suffice it to say, it was far longer than the 3 minutes or so it takes the horses to run the race.
Saturday, November 3, 2012
Running & Boot Camp
Thank you Queensland for providing such beautiful running weather in November! I remember moving down four years ago at the end of October and finding it hot and sticky. Granted, I may have come from Canadian cold weather, but it was still hot by local standards.
And so running 12k today was a welcome gift. Especially since I'd committed to a mid-morning (8.30am) hour long boot camp session with my friend post-run. Yes, 8.30am is mid-morning for those of us who get up at a much earlier time on Saturday.
The 12k started out fast. It always starts out fast for the slow of us. While normally I don't mind going semi-fast for a little 12k, today was a bit different.
Not only did I have the upcoming boot camp session, but I was also very much aware that my calve muscles and my gluteus muscles were still recovering from Thursday's hill session. Like a freight train, I was slow to get going and had great difficulty stopping. But once I had momentum it wasn't too bad.
At the 2nd last water station on the way up (4.5k mark) some people were turning back, and I came thisclose to joining them. But a fellow running friend convinced me to run the extra 1.5k to the end - really, not much further - with the enticing promise that she would run slow with me (or was I to run slow with her?).
In any case, we dropped it back to a beautiful 6.30 pace. All the easier to talk!
At the end I lingered to chat with some runners I hadn't talked to on the run. I wanted to stay longer, but I also needed my second breakfast before the boot camp session. Now the big question of the day is: should I go for a third breakfast, or wait for lunch? Tough decisions in the life of a slow runner!
Total time: 1.17min
Total distance: 12.37km
Total elevation: 205m
Average pace: 6.13min/km
No, I didn't keep boot camp stats. All I can say is there was a lot of sprinting, stair climbing, and squats. Wasn't I the happy one!
And so running 12k today was a welcome gift. Especially since I'd committed to a mid-morning (8.30am) hour long boot camp session with my friend post-run. Yes, 8.30am is mid-morning for those of us who get up at a much earlier time on Saturday.
The 12k started out fast. It always starts out fast for the slow of us. While normally I don't mind going semi-fast for a little 12k, today was a bit different.
Not only did I have the upcoming boot camp session, but I was also very much aware that my calve muscles and my gluteus muscles were still recovering from Thursday's hill session. Like a freight train, I was slow to get going and had great difficulty stopping. But once I had momentum it wasn't too bad.
At the 2nd last water station on the way up (4.5k mark) some people were turning back, and I came thisclose to joining them. But a fellow running friend convinced me to run the extra 1.5k to the end - really, not much further - with the enticing promise that she would run slow with me (or was I to run slow with her?).
In any case, we dropped it back to a beautiful 6.30 pace. All the easier to talk!
At the end I lingered to chat with some runners I hadn't talked to on the run. I wanted to stay longer, but I also needed my second breakfast before the boot camp session. Now the big question of the day is: should I go for a third breakfast, or wait for lunch? Tough decisions in the life of a slow runner!
Total time: 1.17min
Total distance: 12.37km
Total elevation: 205m
Average pace: 6.13min/km
No, I didn't keep boot camp stats. All I can say is there was a lot of sprinting, stair climbing, and squats. Wasn't I the happy one!
Friday, November 2, 2012
Return of the Hills
It was with great trepidation that I returned to the hill session for the first time in nearly two months. Initially I was tapering for the race, then recovering from it...only I never quite recovered and became a bit unwell.
However, on Tuesday I decided that I had replenished my body enough that the likely cause of my slowness was fitness rather than health.
And then I realized it is less than three weeks until my final (planned) race of the year, and I am in NO way ready for it! Yikes!
So I cracked down on my inner laziness and am revving myself up as much as I can to hit the 500k relay coming up. I have so far to go in so little time! But I've been there before and know I can be there again.
So this morning at hills I pushed just as hard as I could. We did reps up a really steep side track to Mt Coot-tha. By the time we hit 6am (with another 30min to go) my legs were shaking and I had to focus on the downhill as I worried they would collapse on me!
Yes, I was rather slow as per usual. But it was great to be back doing hills - my first set since the Whitsunday race! And even better to be with all my fun running crew. We might not have talked much during the session, but the companionship couldn't be beat.
Total time: 47.33min
Total distance: 4.74km
Avg pace: 10.01min/km
Elevation: lots!
However, on Tuesday I decided that I had replenished my body enough that the likely cause of my slowness was fitness rather than health.
And then I realized it is less than three weeks until my final (planned) race of the year, and I am in NO way ready for it! Yikes!
So I cracked down on my inner laziness and am revving myself up as much as I can to hit the 500k relay coming up. I have so far to go in so little time! But I've been there before and know I can be there again.
So this morning at hills I pushed just as hard as I could. We did reps up a really steep side track to Mt Coot-tha. By the time we hit 6am (with another 30min to go) my legs were shaking and I had to focus on the downhill as I worried they would collapse on me!
Yes, I was rather slow as per usual. But it was great to be back doing hills - my first set since the Whitsunday race! And even better to be with all my fun running crew. We might not have talked much during the session, but the companionship couldn't be beat.
Total time: 47.33min
Total distance: 4.74km
Avg pace: 10.01min/km
Elevation: lots!
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