I really admire bloggers. Like real bloggers. Ones that actually blog daily, or even every other day. It takes a lot of work to keep up with a blog. Just when I feel like I have a handle on it, BAM life happens!
Hubby out of town for work, boys have a million things to do, laundry, running, baseball, homework, cleaning out the clutter… you get the picture.
So, I haven’t posted in a week but that does not mean that I haven’t been running. I have actually been doing great! I haven’t missed a run and I have to say I am pretty proud of that!
SO, where did we leave off?
Oh yeah, I ran a 3 miler non stop. (yea me!)
I did some speed work on the treadmill. I ran the first mile at a 5.0, then a mile at a 5.7 (10:30 pace), then a cool down mile at a 5.0. I’m slowly getting over my fear of non stop running. Funny how intervals do that do you. I would wait for that beep to signal that I could walk. Almost scared to run past it.
When I run on the treadmill I use my Nike foot pod sensor, which isn’t always accurate. The second mile said I was closer to an 11 min pace, but the treadmill was set to a 10:30 pace.
Now, for those of you who don’t know this. I am a General Hospital junkie! YES, I still watch a soap opera! #dontjudge. I had an insane amount of episodes recorded on my DVR over the summer, I’m talking over 50! I am happy to say I am down to the 20s now.. and that is from all this running! woohoo!
The first mile I did nice and slow at a 5.o speed on the treadmill (12 min pace). To some people I know.. my super speedy elite friends, that’s basically walking. But I digress.. I ran this mile while watching GH. (Did you know that Robin is ALIVE!!!)
The second mile I upped the treadmill to 5.7 (10:30) pace and WHEW. It got fast real quick. But I wasn’t going to stop. It’s not that I HAD to stop, I could feel myself wanting to stop.
GH just wasn’t cutting it for me with this speed so I had to put on my new go to jam song. Summertime Sadness by Lana Del Rey.
This helped me pick up the pace and finish out that mile strong. To think I ran my very first 5k at this speed. non stop. only 3 short years ago.. *sigh*
My last mile was a slow cool down, again at a 5.0 tm speed.
On Friday I was suppose to run 3 miles. But it was a bad day. Just an emotionally draining day so I could only muster 1.5 don’t ask. I’m now over it.
Long run day! It was a bit chilly so I decided to wear pants instead of a fabulous Sparkle Skirt. I had 7 miles on the schedule and my own personal goal was to get it done in 1:30.
I am pretty lucky that I have a lot of beautiful parks to run at. The park I went to today is so beautiful and serene. One loop along the trail is a mile.
The only thing you need to worry about.. are the squirrels. They are tenacious little things. Many people stroll this path and feed them peanuts so now they will come running after you for food. They are not scared at all. A few have literally jumped out from the bushes and scared the crap out of me.
My coach told me to maintain a 3:1 interval. (run 3 minutes / walk 1 minute) and I was able to do that for the full 7 miles. I started to get tired around mile 5.5, but I mustered through it and finished strong. I had that 1:30 goal in mind and I nailed it!
This bring us to this week. On Tuesday, I ran 3 miles straight again. No stopping. I really want to get this to an 11:30 pace. I know it takes time, but I need to push myself one of these days. OH AND I actually started this run at 8:40 AT NIGHT! no LIE, I didn’t skip this run. I got in it no matter what. Which was actually a good test run for wine and dine. I felt like everything I ate that day was going to come up. Blech! Time to think about what to eat for this upcoming night race.
And today I did some speed work.
I have a very mean coach! okay.. he’s not that mean. But he can be. and quite grouchy. He’s English and all that. And he’s fast. like super duper fast. Elite status fast. And he’s a coach. Like a real one, so I guess I should listen to him.
So on plan for today was an easy warm up (5.0 on treadmill), then 12 sets of one minute runs. Run one minute at 7.0, one minute at 5.0, repeat this 12 times and then follow up with a 1 mile recovery jog. (translation – run slow, then super duper fast, then even slower) 😉 oh, and he wanted video evidence if I happened to throw up. yeah, that’s how awesome he is.
The thought of it scared me. Seriously does he know how fast 7.0 is!? That’s like an 8:34. umm.. yeah. I’m short, about 15 pounds overweight and will pass out if I attempt this. BUT, I did.
I ran the first mile slow at a 5.0 tm speed (12 min pace), then started the madness. 1 minute at a 7 and then recovery minute at a 5. Let me tell you….a 7 is FAST! like I felt my legs where going to spin off. I was DYING.. I tell you DYING.
I was able to keep that up for 3 intervals then I had to slow it down a bit. My main goal was to finish this speed workout. So for the next 9 intervals I ran a 6.5 minute (9:14 pace) with a 1 minute 4.8 recovery. It was still work, so I don’t feel like a failure. I will get up to a 7 one day.. I know I will. But this was a start.
After those 12 speed intervals I finished the work out with a slow 4.8 jog for .75 miles for a total of 4 miles. I have to tell you, that last 4.8 jog felt really slow after that speed work.
My nike footpod and the treadmill were WAY off. by about .5 mile. So I am really not sure of my pace. But, it felt good to get it done.
Even though he didn’t say it. I am sure the grumpy coach is proud…. oh.. and I didn’t throw up.