Another 8 miles down

Sunday’s 8 miles was felt so much better than last week. That’s partly because of the heat, but also because I rock. (Let’s be honest here). I was more into this mentally than I was last week. I had myself freaked out. This week, I kept a fairly consistent pace and was able to do a little running at the beginning, the middle and the end. In fact, I was so determined to do a sub 2:20 today that I ran the last quarter mile. 😉

Around mile 1.5, Marge caught up to me so we stuck together for the remainder of the training run/walk. I think it helped us both keep moving knowing that we couldn’t slow down too much because of the other. We did a couple li’l running intervals by the Art Museum. After the turnaround, we were both very pumped to realize we were leading the pack of walkers! So we were determined to keep that going and kept the pace going for the last 4 miles.

I realized that around mile 4-5, I’m definitely hurting, but once I push through that… by mile 6 or so it sort of goes numb and it isn’t until I stop moving that my legs hurt again. I’m sure that as I do more and more of these long distances, that my body will adjust and I will hit that pain max at a later mile. It is really funny though that by mile 6 it didn’t matter anymore. It was totally mental by that point.

Somehow I ended up with 8.1 so whatever, I’ll take it. Oh, and I crushed last week’s time for the 8 miles by more than 5 min!!! Sha-weeeet!

SPLITS: 16:33, 16:55, 17:35, 17:47, 17:37, 18:26, 18:06, 16:56

PS Can anyone tell me what the difference between Ave Pace and Ave Moving Pace on the Garmin means?

My First Session with John

My first full workout with John on Tuesday went really well. We did a bunch of circuits targeting my legs, arms, core, balance, coordination and cardio. By the end I struggled with some of the circuits but overall it was pretty good. There is no way in hell I could have done this five or six months ago. It’s amazing just how good it felt to have a good butt-kicking!

I told John that I want to do the Lakefront Marathon in 2011 and his face lit up. He was like a kid in a candy store. I kid you not, he was close to SQUEEEE-ing. 😉 He is so excited to help me train and kick some butt.

Sidenote: When he was stretching me out after the workout (legs mostly), I told him that despite my outward appearance, my legs were pretty flexible. When he started stretching out my hamstring he was amazed at my range of motion. I told him, “I told you I was good at yoga/pilates.” The best part was when he was stretching out my quads. I was face down on the floor and he was bending my feed up towards my butt. He said to tell him when it didn’t want to go further. Well, my heel got to my ass and I said “That’s good.” His response: “Holy sh!t you’re flexible.” This made me giggle. A lot.

Another thing John said today has stuck with me the rest of the night. He told me he sometimes wishes he would be in the situation I am in. He said he’s been fortunate to always have “this body.” The only real work he’s had to do is to bulk up and get bigger with muscles. He said he sometimes takes it for granted and he thinks I’m lucky because I am getting so much more out of my journey than people like him will. He said that he loves watching the transformation and how peoples’ lives change. And it’s true. Over the past 5-6 months, my whole outlook on life has changed. I’m more energetic, I’m more positive and hell, I can do 8 miles. 😉

First attempt at speed work

Following Coach Anne’s suggestion, I tried some speed work last night. I figured out how to do time intervals on my Garmin which was so helpful. All that shows up in the display is time left for that interval and which numbered interval you’re on. You don’t see pace or distance, so you’re more focused on running for that time than you are on constantly checking your pace (guilty!!!).

I decided I would do 10 reps of 3min run/1min walk. Considering that last week was the first time I’ve ever ran for 3 min straight, this was a little ambitious for me. I should have aimed for 7 or 8 reps, because by the time I got to that point, I was spent and a mile from home. This is obvious when you look at my interval splits:

0.22, 0.23, 0.23, 0.20, 0.22, 0.15, 0.19, 0.15, 0.16, 0.16

That’s the distance (miles) I did in each of the 3min intervals. I averaged .05 in the minute “rests” between each interval.

I am so proud of what I did tonight. I’ve never ran this much, period. I picked up my pace. Here’s my pace for those same interval splits:
13:25, 13:15, 13:04, 14:44, 13:34, 20:03, 16:09, 20:07, 18:46, 19:04

Do you SEEEEEE my pace for the first 5 intervals?! SQUEEEEE.

I can do this.

I should add that there were a couple of points during this workout where I thought I was going to puke. I ended up walking the last 3 intervals because I decided it wouldn’t be a good idea to push any further and risk doing something stupid.

Setting up intervals for speed work on Garmin 305 Forerunner

Hit the mode button.

Then, Training>Workouts>Interval

You can select to do your interval reps based on:
Distance, Distance Rest
Distance, Time Rest
Time, Time Rest
Time, Distance Rest

You can also include how many reps you want to do AND if you want to include a warmup/cooldown.

I set mine up for 3min then 1min rest for 10 reps with warmup/cooldown. Basically, when you have this set up and hit start to begin your workout, you’re in “warmup” mode until you hit the LAP button. Similarly, when you finish your last rep, you will go into “cooldown.”

Manic Monday: Training schedule for May 24-30, 2010

  • Monday: Stretch, Strengthen or Active Recovery – TBD. I have acupuncture at 6:30, which is such a welcome addition to my recovery day.
  • Tuesday: 3.5 mile walk – Do my favorite 5k route through Easttown/downtown MKE OR head to Bayview to walk my friends’ dogs.
  • Wednesday: 30 minutes crosstrain – Run to gym, weights for 25-30 minutes, then run home.
  • Thursday: 3.5 mile walk/run – Time goal: Sub-16 pace.
  • Friday: Rest day – aka YES!!! And, it’s Iron Cupcake day. Win-Win.
  • Saturday: 40 min crosstrain – Yoga, pilates, biking or weights (TBD).
  • Sunday: 8 miles fast walk – Team Challenge practice day. Hold me.

I am going to try some speedwork this week, per Coach Anne’s suggestion. She thinks it will give my body the extra kick to start LOSING again:

  • How about six minutes brisk, one-minute normal pace, six minutes brisk, one-minute normal pace, six minutes brisk.
  • Hills are also an excellent way to start speedwork. Find a steep hill, work your way up, come back down and do it again six times. Gradually add extra reps until you can complete 10.
  • Try just a 25-minute run or walk with FAST bursts of speed. Look for the next light post or mailbox or city block and move as fast as you can to it. If you are wiped out when you get there you’re doing it right! Take a moment to recover and go all-out again!

If you have any suggestions, please don’t hesitate to let me know!

Manic Monday: Training schedule for May 17-23, 2010

This marks the start of a new series of posts at Losing It. Every Monday, I will post my training schedule, along with my plan for how to fulfill the plan. I’m hoping you will help hold me accountable to my plan (by following my Dailymile training). I’m also hoping that putting my schedule out there will help me not wig out err modify my schedule.

So, here goes.

  • Monday: Stretch, Strengthen or Active Recovery – 100 crunches, 20 min of yoga and/or work with resistance bands at home. OFF – ILL
  • Tuesday: 3.5 mile walk – Do my favorite 5k route through Easttown/downtown MKE OR head to Bayview for a li’l jaunt near my acupuncturist’s office. I have an appointment at 6:15. Time goal: 45-50min (average 15-16min pace). Probably going with the Bayview Route. Running last week right before my appt was awesome. Made the relaxation so much more enjoyable. I do plan to allot more time for stretching though.
  • Wednesday: 30 minutes crosstrain – 6-7 mile bike ride. Time goal: 40 min.
  • Thursday: 2 mile walk/run – I will likely stay close to home for this, and hope to really push myself. Time goal: 33 min (average 14-16 min pace). Honestly, I’d like to see this 2-miler be sub 30 min.
  • Friday: Rest day – aka YES!!! I am working a little different shift on Friday, so I am going to try to get in either a short walk or some yoga before work. Then, it’s Bowlin’ for the Colon Friday night.
  • Saturday: 40 min crosstrain – BOOTCAMP WITH A PURPOSE – 30 min bootcamp led by fitness coach Jeremy Belter. Hope you can join me! Details here.
  • Sunday: 70 min fast walk – Team Challenge practice day. I have a feeling Coach Anne will change this to 6-8 miles fast walk, which will put me in the 1:40-2:30 range.

If you have any suggestions, please don’t hesitate to let me know!

UPDATE: I wrote this post last week and didn’t anticipate feeling under the weather today. So, I’m changing my plan a bit to accommodate. Changes are in red.

Half Marathon: Looking for some guidance

Back when I said I was planning to do three half marathons this year, I hadn’t realized that #2 on my list was exactly 2 weeks after my first half marathon ever. For some reason, I thought there were 3-4 weeks between those dates.

So last week, I made the tough decision NOT to do the half marathon in Chicago with my friends.

But now, I’m not so sure.

I’m really struggling with this decision for a number of reasons:

  • If I did it, I would be a total badass
  • Will I be ready for a second half marathon in 2 weeks?
  • I know a BUNCH of people doing the Chicago Rock N Roll Half Marathon and I wanna do it too.
  • While I’ve promised to be there to cheer, honestly, I will be sad if all I do is cheer. I want to race.
  • If I complete Chicago AND Vegas, I will get a HEAVY MEDAL from the Rock N Roll organization (See right). The Musical 26.2 miles medal is awarded to people who complete 2 half marathons in a calendar year. I’m not gonna lie. I want this medal. I want this medal REAL bad.
  • I could potentially affect my training for Vegas by jumping into another Half Marathon so soon.
  • Just because I probably COULD do it, SHOULD I do it?

I am seriously struggling with this people. Please share your pros/cons with me. I need to make the decision soon, because space is running out.

Help me plan my workouts this week

I need some suggestions on getting the the rest of my training in this week.

Schedule:

  • Mon – active recovery (1mi easy walk, DONE)
  • Tues -3mi walk
  • Wed – 30 min crosstrain
  • Thurs – 3 mi run/walk
  • Fri – rest
  • Sat – 30 min cross train
  • Sun – 70 min fast walk (which I know is really going to be 6mi, so more like 90-100 min fast walk).

Problem(s):

  • Sunday’s walk/run won’t be happening because I’ll be in Rockford cheering friends at the half/full marathon. I’m gonna count Sunday as a cross training day, as I’ll be walking all over to cheer my friends at different points of the race. So, do I swap Saturday/Sunday training?
  • I have a group workout planned for Friday, which will be approx. 4.3 miles of walking. Not sure of the pace just yet.
  • Ideally, I need to get approx 12-15 miles of walk/run in, with at least 1 long workout of 6 mi. I’d also like to get at least one 8mi bike ride in this week for crosstraining. And, I’d like to avoid the treadmill/stationary bike if possible.
  • Today is TUESDAY CRUNCH, which means for each $ donated here, I’ll do a crunch. That could potentially be my crosstraining, depending on today’s donations.

So, how should I rearrange my workouts this week to accommodate my schedule? Any suggestions would be greatly appreciated!

Going the distance

Today was the family and friends Team Challenge practice, so I invited my parents and sister to join me. It was so cool to have them there because I got the cork award today!!! The cork award is a necklace made of wine corks. There’s one for each week of training, and each week someone is chosen as the cork award winner… sometimes its for raising lots of moola, other times it’s for something training-related. Well, I got the cork award today because I’ve been faithfully coming to practices every week and I’ve been dedicated to following my training schedule. That was pretty freaking awesome. I got to write my grandma, uncle and aunt’s names on the cork (you’re supposed to write who you’re running for on your cork). The cork necklace will go with the team to Napa!

Anywho, the schedule called for 60 minutes today, but Anne decided to kick some butt. She had us do the 2-mile loop three times. Yikes. I mean, I needed a good kick in the pants this week, but wasn’t expecting 6 miles of it. I tried not to push too hard on my pace because I wanted to make sure I made it all 6 miles. I didn’t even try running today, although I probably could have for a few intervals here or there.

My parents told my sister and I to just go at my pace so we walked on ahead of them at my pace (which varied between 15-19 min miles according to my garmin). I knew there was no way my parents would do 3 loops, and figured they would do the first loop and then chill. They told us to walk at our normal pace and they’d see us at the end. Well, my parents ended up doing the loop twice! I’m so proud of them!

Overall, it was a pretty decent walk. I generally kept a good pace, even though it took me a while to warm up and feel comfortable walking at the speed I was walking.

It was such a beautiful day for some outdoor exercise, so I’m glad I got out there and owned those miles.

Lankle is doing much better now… but righty and lefty were not very happy after I got home from practice. They took a little beating today. I did a bunch of stretches, iced them and relaxed most of the afternoon, so I hope they chillax a bit. They bothered me a bit while I was walking today, but not that kind of “you need to stop right now” kind of pain. It’s funny how I can now tell the difference between my knees being whiny li’l babies and actually needing a break. It’s hard to describe, but there’s a different kind of pain. Whiny knees are just achy. But needing-a-break knees are painful. Right now they’re just whiny. 🙂

I got super cold again today after this workout, so I am totally understanding why they have those space blankets at races. I can’t seem to warm up, so I’m gonna hop in the shower and hope that does the trick.

I’m not wowed by my pace today, but this was my longest distance (non-bike) to date, so I’m pretty stoked about that. In just 10 weeks, I’ll be participating in the Wine Country Half Marathon. OMG.

BTW, I have got to give a shout-out to Coach Anne (@bananza to many of you). Even my sister saw how great she is with the walking team. She makes sure to spend time during the training run/walk to go at whatever our pace is and makes a point of talking to each of us. She even walked a good mile or so with my parents, which was pretty cool. It’s made quite the difference to have that kind of support and encouragement at practice. She makes sure we’re not alone. It’s pretty special. Ok, enough #lovefest. 😉

Deets for this workout: 6.12 mi / 1hr 46min / 17:16 pace

Longest. Non-biking. Distance. Ever.

5 miles in 81 minutes

Remember when I walked on a treadmill at the RACC expo for 2 hours? I had a distance of 5.6 miles.

Today, I did 4.9 miles in 81 minutes.

In the past 6 weeks, I have increased my speed from 21.5 minute miles to 16.5 minute miles. I shaved off 5 minutes from my speed in 6 weeks. HOLLER.

Here’s some pictures from my walk today. It was gorgeous out. I couldn’t help but enjoy the sunshine!

If you’re viewing this blog in a reader, you’ll probably have to click through to the site to see the gallery above.