I was stiff and sore from getting my body back into the routine of lifting weights and running sprints. But when my friend asked me if I would run with her this morning, my immediate answer was of course!
We set out on our traditional 4k. Another time I might have pushed it a bit farther, but another time I wouldn't have had a job interview in the morning.
The breeze was cool and the day lovely for running. We chatted as we jogged along, and slowly my stiff muscles started easing up. 100m shy of our target distance, we were cut off! For construction purposes, the lovely bike/pedestrian trail had become a gated "bike only" trail, with us lowly pedestrians relegated to the narrow, dingy sidewalk squished beside a busy street.
The pathway was wide open and no one manned the gate to turn us away. It was too tempting! I don't know who talked whom into what, but next thing you know we were jogging down the "bikes only" section of the sidewalk. Well, my friend was jogging. I think I was just slinking.
Some friendly construction workers stopped us and pointed out our "error". Because the trail had only recently closed, they suggested it wouldn't be a problem if we continued on through but please remember to take the other path next time.
We jogged back home, finishing strong at the very end. Because that's the best part!
Wednesday, January 23, 2013
Tuesday, January 22, 2013
Shake It Up
Today I did three sets of three 200m sprints followed by a 1k time trial. It had rained last night leaving me with the false hope that it would be cooler this morning. It was cooler...until the sun came up. Then it just got muggy.
One of my goals this year was to shake up my running routine. My High School English teacher would note the symbolism of how this reflects my shaken up life. And for once, she wouldn't be far off the mark. I was nervous to be with a new group after two years of predictability in my running. But it was a heap of fun. I was impressed that every split time we ran was recorded so that in future sessions, we can have personalized goals dependent on our previous times.
Since this was my first "serious" run since the 500k relay in November, I was really nervous on how I'd perform. I recognized a few runners that were near-ish to my pace, so I stuck with them. On the first three reps of 200m we were running a consistent 56 seconds. I was happy with this - it pushed me, but not too much. My usual MO is to keep a rocking pace the first half of a speed session and then sputter and die the second half. Not today! Today my goal was to keep something in reserve until the end.
The second set of 200m the first set. In the third set, I accidentally ended up pacing our group for the first rep and having no idea what time we'd started, I set us at a 54 second pace. Actually, I'm pretty happy with how close I came to the 56 second goal! Still, I slunk behind our usual pacer for the next two sets.
We had a breather before the 1k time trial. As mentioned, I was curious as to how I'd do. Last year with my Galeforce group I'd gotten down to three consecutive 1k reps of sub-4.45 minutes. But that was in August, before I got sick post-Whitsunday race in September! It took me a long time to recover from that. And then there were those four delightful weeks of rest over Christmas...
I started out too fast on the 1k, as I always do. But I kept pushing myself to keep the pace. I focussed on the shirt in front of me (yes, a fellow runner was wearing said shirt) and made it my goal to stick with him. A practical goal, as I forgot to check my start time and thought it would make sense to let someone else do the recording for me.
It was tricky in the middle as there was just that little bit of an uphill. Not an uphill you'd notice in a 10k race, but one you might notice in a 1k time trial.
Total time: 4.57 minutes.
Woohoo! So relieved that - despite all that's happened over the past few months - I am still starting off with faster 1k time trials this year than I was last year. And you know what? Even at the end of it all I felt like I was holding just a little bit back. I don't regret it, since it was my first tough running session since November. But I am super excited by both the results and potential. Look out, 5k races! I am going to kick your butt this year.
One of my goals this year was to shake up my running routine. My High School English teacher would note the symbolism of how this reflects my shaken up life. And for once, she wouldn't be far off the mark. I was nervous to be with a new group after two years of predictability in my running. But it was a heap of fun. I was impressed that every split time we ran was recorded so that in future sessions, we can have personalized goals dependent on our previous times.
Since this was my first "serious" run since the 500k relay in November, I was really nervous on how I'd perform. I recognized a few runners that were near-ish to my pace, so I stuck with them. On the first three reps of 200m we were running a consistent 56 seconds. I was happy with this - it pushed me, but not too much. My usual MO is to keep a rocking pace the first half of a speed session and then sputter and die the second half. Not today! Today my goal was to keep something in reserve until the end.
The second set of 200m the first set. In the third set, I accidentally ended up pacing our group for the first rep and having no idea what time we'd started, I set us at a 54 second pace. Actually, I'm pretty happy with how close I came to the 56 second goal! Still, I slunk behind our usual pacer for the next two sets.
We had a breather before the 1k time trial. As mentioned, I was curious as to how I'd do. Last year with my Galeforce group I'd gotten down to three consecutive 1k reps of sub-4.45 minutes. But that was in August, before I got sick post-Whitsunday race in September! It took me a long time to recover from that. And then there were those four delightful weeks of rest over Christmas...
I started out too fast on the 1k, as I always do. But I kept pushing myself to keep the pace. I focussed on the shirt in front of me (yes, a fellow runner was wearing said shirt) and made it my goal to stick with him. A practical goal, as I forgot to check my start time and thought it would make sense to let someone else do the recording for me.
It was tricky in the middle as there was just that little bit of an uphill. Not an uphill you'd notice in a 10k race, but one you might notice in a 1k time trial.
Total time: 4.57 minutes.
Thursday, January 17, 2013
Baseline time
Today it was time for me to hit some hills. Nothing strenuous or tough - my goal was to map out a route near my house that would be 5k. It ended up being just under the distance, but with a bit of tweaking for next time I'll be able to get it a little closer.
Although there were no super steep or super long hills, there was nothing flat about it.
I can't say I ran it fast. I can't say I ran it well. But I can say I ran it. With an aching back (still tight from the long air plane ride back to Brisbane) and some stiff hamstrings, my motivation to self-challenge was at a minimum. I settled for running a "baseline time" of the year which hopefully will improve in future weeks. And hey, kudos to me because this is the first training run I've opted to do on my own since...well, since a long, long time!
Total distance: 4.85km
Total time: 33.58min
Average pace: 7.00min/km
Although there were no super steep or super long hills, there was nothing flat about it.
I can't say I ran it fast. I can't say I ran it well. But I can say I ran it. With an aching back (still tight from the long air plane ride back to Brisbane) and some stiff hamstrings, my motivation to self-challenge was at a minimum. I settled for running a "baseline time" of the year which hopefully will improve in future weeks. And hey, kudos to me because this is the first training run I've opted to do on my own since...well, since a long, long time!
Total distance: 4.85km
Total time: 33.58min
Average pace: 7.00min/km
Tuesday, January 15, 2013
A Little Bit Something
Another day, another run! A little bit cooler out, so we went a little bit further and a little bit faster, with a little bit more running and a little bit less walking. "We" being my friend and I.
After having such great coaches and running inspirations in my life to push me along, it is refreshing to be able to turn the tables and help a friend achieve her goal of running her first 5k non-stop. Since my running goals this year are humble in distance, shorter training days are just fine with me. Plus, after four weeks of lying on the couch eating brownies and chocolate chip muffins (thanks, Mom!), it is good to be back doing any form of exercise.
Today we did the same route with the goal of running more. We ran almost 150m further and still shaved a minute off total time, so I call it a success for Day #2 back in running!
After having such great coaches and running inspirations in my life to push me along, it is refreshing to be able to turn the tables and help a friend achieve her goal of running her first 5k non-stop. Since my running goals this year are humble in distance, shorter training days are just fine with me. Plus, after four weeks of lying on the couch eating brownies and chocolate chip muffins (thanks, Mom!), it is good to be back doing any form of exercise.
Today we did the same route with the goal of running more. We ran almost 150m further and still shaved a minute off total time, so I call it a success for Day #2 back in running!
Monday, January 14, 2013
From Hot to Cold & Back Again
After a beautiful hiatus from running, I dragged myself back into it this morning.
The past month has been spent winter sporting in the Canadian Rockies. I re-learned how to cross-country ski (although some might argue I'd never learned it to begin with), sped down the mountain side with alpine skiing, and even did a bit of snow-shoeing. I did see some crazy committed people running outside, but the -20C weather and icy roads did not tempt me to run in the least. Unless I was running from the people I'd thrown a snowball at, but that was the exception.
This is actually a really steep hill. It may not look it, but I promise it is! It seems steeper when it is day 3 of learning to cross-country ski.
From the cold Canadian winter to the hot Australian summer. It's been a challenge to adapt!
Today I decided I'd done enough moaning about jet-lag. I strapped on my running shoes and went out for an easy walk-run with a good friend.
Neither of us were keen to make it a challenge, so we went for 4k along the river. Thankfully there was a cool breeze to support us.
My life is complicated and messy this year so I've counter-balanced that by making my running goals simple. I've always been star-struck by the longer distances in running, pushing myself to go further and further. Since I won't have the time for long distance training this year, I'm challenging myself in a different way by keeping it short and sweet.
Hence, my one simple running goal is this: to improve my 5k pb. As of now, it unofficially sits at 27.40min - unofficially because of the very few 5k races I've participated in, none of them were taken seriously.
The past month has been spent winter sporting in the Canadian Rockies. I re-learned how to cross-country ski (although some might argue I'd never learned it to begin with), sped down the mountain side with alpine skiing, and even did a bit of snow-shoeing. I did see some crazy committed people running outside, but the -20C weather and icy roads did not tempt me to run in the least. Unless I was running from the people I'd thrown a snowball at, but that was the exception.
From the cold Canadian winter to the hot Australian summer. It's been a challenge to adapt!
Today I decided I'd done enough moaning about jet-lag. I strapped on my running shoes and went out for an easy walk-run with a good friend.
Neither of us were keen to make it a challenge, so we went for 4k along the river. Thankfully there was a cool breeze to support us.
My life is complicated and messy this year so I've counter-balanced that by making my running goals simple. I've always been star-struck by the longer distances in running, pushing myself to go further and further. Since I won't have the time for long distance training this year, I'm challenging myself in a different way by keeping it short and sweet.
Hence, my one simple running goal is this: to improve my 5k pb. As of now, it unofficially sits at 27.40min - unofficially because of the very few 5k races I've participated in, none of them were taken seriously.
Saturday, December 8, 2012
Use It or Lose It
So says one of the Principles of Motor Learning. The sad part is knowing how much I've lost.
This week it was hot and humid, which didn't help matters.
Tuesday was a blur of sweat. Yet I enjoyed it because I chose to take it easy and run with a friend. I have no races coming up and leave for a month of blustery cold tomorrow. Besides which, over the past few weeks I have made the mistake of trying to push, push, push myself and end up burning out 15min into the 45min session.
Today was my last long slow run of the year (in Australia). There were not too many of us and most of us were of the slower group. I thought this would be to my advantage, but I forgot how much fitness I had lost. By 1k in the heat was getting to me and I was very tempted to turn around then and there. But I bit my tongue and kept going - and kept up - for the next 4k.
Fortunately, at the 4.5k mark four friends split off from the other group to loop back while the others completed the 6k halfway marker. I turned around with those running the short option and headed back. I ran with a great gal who kept me honest. When things got tough we would groan with frustration then launch into another conversation to keep our minds occupied.
I can't say it was "before you know it", but eventually we reached the end. Between lack of training and lethargy from the heat, I am slowest of the slow. I will need to remember this next year if I think of training for a summer race! I don't know how I would have survived marathon training in this weather.
Total distance: 9.5km
Total time: 59.37min
Avg pace: ~6.30min/km
With the end of the running season now on me, it is time to reflect on running goals for next year! I already have a good idea of what I'll be aiming for...more on that later.
This week it was hot and humid, which didn't help matters.
Tuesday was a blur of sweat. Yet I enjoyed it because I chose to take it easy and run with a friend. I have no races coming up and leave for a month of blustery cold tomorrow. Besides which, over the past few weeks I have made the mistake of trying to push, push, push myself and end up burning out 15min into the 45min session.
Today was my last long slow run of the year (in Australia). There were not too many of us and most of us were of the slower group. I thought this would be to my advantage, but I forgot how much fitness I had lost. By 1k in the heat was getting to me and I was very tempted to turn around then and there. But I bit my tongue and kept going - and kept up - for the next 4k.
Fortunately, at the 4.5k mark four friends split off from the other group to loop back while the others completed the 6k halfway marker. I turned around with those running the short option and headed back. I ran with a great gal who kept me honest. When things got tough we would groan with frustration then launch into another conversation to keep our minds occupied.
I can't say it was "before you know it", but eventually we reached the end. Between lack of training and lethargy from the heat, I am slowest of the slow. I will need to remember this next year if I think of training for a summer race! I don't know how I would have survived marathon training in this weather.
Total distance: 9.5km
Total time: 59.37min
Avg pace: ~6.30min/km
With the end of the running season now on me, it is time to reflect on running goals for next year! I already have a good idea of what I'll be aiming for...more on that later.
Tuesday, November 27, 2012
Slow Runner vs Speed Demon
Today we had a speed session on hills. Not the same as a hill session for speed. Our speed session went upways and downways and foreways (but not backways).
I hadn't really wanted to go. My mind and motivation shut down in off-season, as if I'm a computer on "power save" mode. Plus, I haven't been sleeping well.
I can't say it was my best performance today. Certainly not trophy material! But I gave a good crack at it. I did have to stop and grab someone else's water to chug partway through the session. Note to self - remember to bring my own water next time!
Only a few more days until I can trade in my running shoes for a pair of skis! I'm rather excited to exchange "slow runner" for my alter-ego "speed demon" on the ski hill. What a refreshing change! Now if only that speed could translate back to my running...
I hadn't really wanted to go. My mind and motivation shut down in off-season, as if I'm a computer on "power save" mode. Plus, I haven't been sleeping well.
I can't say it was my best performance today. Certainly not trophy material! But I gave a good crack at it. I did have to stop and grab someone else's water to chug partway through the session. Note to self - remember to bring my own water next time!
Only a few more days until I can trade in my running shoes for a pair of skis! I'm rather excited to exchange "slow runner" for my alter-ego "speed demon" on the ski hill. What a refreshing change! Now if only that speed could translate back to my running...
Subscribe to:
Posts (Atom)