4 mile run

Today I did a 4 mile run.  I haven't done one n forever!  I had to push myself and at one point I thought I might puke, but I didn't. I ran 3.4 miles non-stop, then walked for .10 of a mile, then ran the last .50 miles.  If I hadn't walked that little bit I'd have a pace under 13 minutes!  WoW!  I'm bringing the pace down and I love it.

I have to admit the treadmill is helping with that.  I can't do more than a mile at a time on the TM.  It's just such a beat down!  However, the last few weeks I've been running 1 mile(at just over a 12 min mile pace!) then doing intervals the last 2 miles.  Normally I run 6.0 or a 10 min mile for .15 of a mile then do a 4.0 or 15 min mile walk for .10. That gives me a 12:30 average pace.  Not too shabby.  Sometimes at the end when I really want to push myself I'll bump it up to 6.5 or 9:13 min mile for .05, it's not far, but it's a strong "fast" run for me!!

My trainer "retired", she actually went to her real job full time and stopped training.  She put together a couple of workouts for me that I've been alternating and doing on non run days.  I know alot know more about weights and the machines now, but I still feel better knowing it's a trainer certified workout.  Next week is my Frosty 5k and my goal is to run it in less than 40 minutes.  I'd like to do in in around 37:30, but I have to compensate for the cold.  I have no idea what the weather will be like next Saturday.

2011 Running Goals

I've had 2 of my 3 running goals for awhile now,  I like odd numbers so I've been trying to decide on a 3rd one and I think I may have finally figured it out!

1.  Run 12 races in 2011.  I would like for this to mean one race per month, however due to my schedule and race schedules, this my not be entirely possible. So I'll settle for a total of 12 in case unforeseen circumstances arrive.  I've already signed up for the Frosty 5k in Jan.  My goal is to finish in under 40 minutes, which would be a new PR!!

2. I want to run every kind of race the Wichita area provides.  Up to now I've only done 5k's and the 1/2 marathon.  I want to do them all!  1 mile, 2 miles, 5k, 10k, 15k, 10 miles and yup, another 1/2 marathon!  I went back thru last years race calender and got a pretty good grasp of what's out there and I'm taking to tackle them all!

3. By the end of 2011(but before is good too!) I want to be able to consistently run 6 miles in 1 hour.  I want that to be my twice a week short run with a long run thrown in there too!

RE-TRAIN

I've decided to do a little re-training.  Due to the 6 weeks I took off from running and the freezing air outside, my running endurance has been cut down.  Such is life, however now it's time to get it back!  I'm going to spend the month of December re-doing the last few weeks of the Couch to 5k program, on the treadmill.  This will do a a few things for me.  1.  Allow me to control my speed, which means I can set the treadmill to a faster pace and decrease my average mile time. 2. Re-build my endurance.  That's where I started and it worked once, I'm sure it will work again. 3. Make me overcome my hate for the TM.  I enjoy running outside so much more, however in the winter, you gotta do, what you gotta do!!

I have 2 goals already set for 2011, and I'm trying to find/decide on another.  We'll see how that goes~

Almost time to start running again!

I'v been taking some time off, but it's about time to get back into the game. I've got some big goals for 2011!!

I'm taking a running break. Nothing major. I'm going to do some walking and some small runs. Nothing long or intense though. I'm trying to figure out the best way to go about increasing my speed. I learned from the half that I have bad posture(remember the back crackin' at mile 5?) I've heard there is a book called Chi Running that helps with posture and speed, so I'm going to look into that. So, no worries runners, I'm just taken a break. I'll be back :O)

So, I bet you wanna know how it went...

Overall, it was amazing! I will definitely do another one, and I still have my site set on a Marathon in 2012! Jason ran with me and that made it that much more awesome. To complete an athletic event with anyone makes you feel closer to that person, but to complete it with your spouse. It's like you've conquered the world! The first 7-8 miles went along quite smooth. During mile 5 my back started hurting pretty bad so we stopped in someones driveway so Jason could pop my back. The TNT girls right behind us were kind enough to stop and make sure I was alright, then chuckled when we told them what was going on. At 5 ish is also where I took my power gel and a cup of powerade and was pretty sure I was gonna spew all over those expensive College Hill houses. I told myself I was going to continue to run unless I actually started actively vomiting. I never did. After that, we rolled onwards for another 2 ish miles.

Then we hit 9 miles. Or as Jason and I like to call it, the mile of death! The mile was completely and totally walked! Let's be honest, it my even have been hobbled! AFTER the fact we had many runners tell us that mile 9 is your "break down" mile. The mile where you want to quit, and where your pain is the worst. I pretty much agree. It was sheer will getting through the 9th mile! Once I saw the 10 on the road though it all changed. Mentally, I kept telling myself, "All you have left is a 5k!" That made miles 10 and 11 a little easier. Mile 12 was almost like mile 9. You're so close to finish, yet it's SO far away! We could see the hotel that the finish line was in front of and it seemed a million miles away! Not to mention we had a slight(and I do mean slight) incline that may as well have been a mountain! My already screaming calves were completely protesting and quivering. You know the movie Aliens, where the alien pops out of the man's belly and dances on the diner counter? I was pretty sure my calf muscles were going to tear of my flesh like that. I could seriously envision them flopping on the side of the road. They hurt so bad!

Ok, so we get up the mountain, I mean mole hill, and we start running again. The bridge is in veiw! People are lined on the roads, we are near the end!! Time to step it up. The last 10th of a mile was the best! That's where all the spectators are. They are cheering you on, yelling for you. About 20 feet in front of the finish line, waiting for us to come through was my Grammie! That was one of the best parts of the race! Having someone there to cheer you on, is so awesome. I high fived her, then Jason grabbed my hand and we ran through the finish line together. It was one of the most awesome moments of our marriage!!

Today is the day!

I'm hoping for 3 hours and 15 mins or less....