Today I followed my training plan and ran 6 miles in 64 minutes. I was very inconsistent with the run/walk ratio, as is obvious by my mile splits: 10:34, 9:56, 10:52, 10:55. 11:22, and 10:35.
I was running on the RPAC track again, going around and around that 1/8 mile track. Since I got off work late and it was cold and dark outside, I had lots of company there tonight. I let the flow of the group and the politics of ducking into the inside lanes for walking and the outside lanes for running impact my decisions about when to run and walk. I didn't run my own race, I guess. Hmmmm, if I didn't hold my ground with a few people on the track, I wonder if I'll be able to follow the plan in a mass of humanity running 13.1 miles.
I'm also reluctant to admit that I may be heading toward injury. My calf muscles are pretty annoyed lately. While officiating the swim meet this weekend, I had to stretch often and was uncomfortable standing on deck for hours. When I got home, Ken helped me use the evil foam roller thing to try to work out the knots in my calves. Ouch! So I guess it was good I didn't run Saturday or Sunday. Today I could tell they were tight and may have been affecting my stride a bit. It wasn't painful, just annoying.
Speaking of the swim meet, Val and Jason did great this weekend. Both improved time on every event they swam and both returned for finals. Success is great, however it makes for a long day. We were there Friday 4pm-7:30, and Saturday and Sunday 7am-12:30 and 3:45-7:30pm. I was on deck the whole time and felt as tired as the kids after the long hours. I was also inspired by them. Val was adamant she would break 30 seconds on her 50 free. She swam a 29:10 in prelims and then in finals she did even better at 28-something. She was really working hard and I was a very proud Mom. The time didn't really matter to me, though. I was just impressed that she wanted it so much and went out and got it. For those non-swimmers reading this, even to improve a short distance time by tenths or hundredths of a second is a goal often out of reach. Dropping 2 seconds at her age and skill level is pretty impressive. It was all a result of a new mind set and determination. I'm sure she had the physical ability to do it for quite some time.
I, on the other hand, might have more physical than mental limitations in my training right now. These calf issues are probably a warning and I should do something about it before I have to skip training days because of pain. Maybe I should slow down. I am running a bit fast lately (for me). I really like my watch to say 10-something for each mile, though. It's like an addiction. I'm addicted to 10, even though I suspect it's not good for me. I know 11 would be safer in the long run. Even more healthy would be to leave the watch at home and be like the Zen Runner and just run how I feel. Ooooooommmmmmmmmmm.
Monday, January 31, 2011
Friday, January 28, 2011
5 miles x3 this week
I put in a slow 5 miles in 56:38 this morning. My miles were 11:04, 11:21, 11:02, 11:42, and 11:37.
This week is a strange training week because I can't get in a long run during the weekend due to a 3-day-long swim meet in which my kids are participating and I am officiating. The meet is tonight, tomorrow 7am to 9pm, and Sunday 7am to 9pm. It will be exhasting, I'm sure. The season is coming to a close though, so there is a light at the end of the tunnel.
My training plan for this week was to run 5 miles three times: Monday, Wednesday, and Friday. I have done that, though it wasn't easy and I walk/ran each time. I'm getting discouraged and I wonder if I need to rethink the plan or if I should just wait a bit to see if it gets more rewarding as the weeks go on. Right now it doesn't ever seem possible that I'll be able to run the 13.1 distance by May.
This week is a strange training week because I can't get in a long run during the weekend due to a 3-day-long swim meet in which my kids are participating and I am officiating. The meet is tonight, tomorrow 7am to 9pm, and Sunday 7am to 9pm. It will be exhasting, I'm sure. The season is coming to a close though, so there is a light at the end of the tunnel.
My training plan for this week was to run 5 miles three times: Monday, Wednesday, and Friday. I have done that, though it wasn't easy and I walk/ran each time. I'm getting discouraged and I wonder if I need to rethink the plan or if I should just wait a bit to see if it gets more rewarding as the weeks go on. Right now it doesn't ever seem possible that I'll be able to run the 13.1 distance by May.
Thursday, January 27, 2011
Jason
Jason (9) was so excited to go to school today because he is in the volunteer choir that is practicing Thursdays before school for 6 weeks prior to a concert.
After school, he entered the house singing a song from the choir practice. He didn't stop singing until he started to do his homework.
After his homework was done, Jason told me about his day. He got a B- on a timed division test. He had gotten an A on a previous timed division test. His explanation: "I had this song stuck in my head and . . . ."
Priceless.
After school, he entered the house singing a song from the choir practice. He didn't stop singing until he started to do his homework.
After his homework was done, Jason told me about his day. He got a B- on a timed division test. He had gotten an A on a previous timed division test. His explanation: "I had this song stuck in my head and . . . ."
Priceless.
Wednesday, January 26, 2011
Cuts everywhere
At work, we have many major events going on:
In the kids' school district, they also have major cut backs due to the operating levy not being passed. I can't believe the selfishness and clueless of the citizenship in our suburb. This dire situation will decrease housing prices and make our area much less desirable for new businesses and families. I haven't read the full list of expected changes, but some of them are below:
So the running analogy brings me to my run today. I got to the gym a full hour later than expected (due to work) but I decided to try to get my full run in anyway. The kids had to wait for me for a few minutes after swim practice. I did 5 miles in 51:40. My miles were 10:36, 9:25, 10:10, 10:52 and 10:43. I followed the run by a 3 minute walk and then hit the showers and rushed to get the kids.
What a whirl-wind day. I'm very tired. I'm going to bed now and will get up tomorrow and do it all over again.
- The budget looks bleak next year and everyone expects significant layoffs.
- We are undergoing and efficiency study by a consultant group.
- We are about to undergo a significant reorganization organization-wide just months after we started (and have not yet completed) our own reorganization internal to our VP unit.
- Our VP is leaving.
- We have been doing more with less for so long, we cannot continue on that path. We now ire to do less with less.
- Even before budget cuts, I'm now required to prove I need to keep any position that becomes open. And this isn't just a simple study to see if we can do without positions, this is as big of a deal as if I'm asking for a brand new position.
In the kids' school district, they also have major cut backs due to the operating levy not being passed. I can't believe the selfishness and clueless of the citizenship in our suburb. This dire situation will decrease housing prices and make our area much less desirable for new businesses and families. I haven't read the full list of expected changes, but some of them are below:
- School day starting later (shorter school day) - and our kids live too close to bus - how will we get them there when weather is bad?
- No physical education
- No music
- No art
- Lots of administrative positions cut
So the running analogy brings me to my run today. I got to the gym a full hour later than expected (due to work) but I decided to try to get my full run in anyway. The kids had to wait for me for a few minutes after swim practice. I did 5 miles in 51:40. My miles were 10:36, 9:25, 10:10, 10:52 and 10:43. I followed the run by a 3 minute walk and then hit the showers and rushed to get the kids.
What a whirl-wind day. I'm very tired. I'm going to bed now and will get up tomorrow and do it all over again.
Monday, January 24, 2011
Training update
Today I ran on the RPAC track again while the kids were at swim team practice. I put in 5 miles in 51:48. My splits were 10:01, 10:22, 10:11, 10:48, and 10:18.
Although my miles look pretty good (for me), the run wasn't an "easy" run like it was supposed to be today. I used the run-walk-run with 3 minutes running and 1 minute walking throughout, but even so, I felt like I was pushing to get in the mileage. It wasn't easy.
I did 9 miles on Saturday, but today's 5 miles didn't seem much easier. How can that be true? Shouldn't 5 miles seem like a little trot in the park? Perhaps my endurance isn't increasing quite like I expected. Or maybe it's just the effect of the sinus infection I'm treating with antibiotics. I'm not having any breathing problems, but perhaps my energy is a bit zapped. I was a bit dizzy (in the vertigo sense), tired, and "off" today at work. I considered going home after my first meeting, but I just had too much to do and . . . here it is . . . I also wanted to get in my run on the track tonight. Hmmmm.
I'm feeling the need to get my miles in so I can stay on the training plan. It's a tough week for running because I can't do a long run this weekend. I have to officiate a swim meet all weekend (Friday night, Saturday day/night, and Sunday day/night), so I want to run 5 miles 3 times before 4pm on Friday. One down, two to go.
So tonight I'm tired and want to go to bed early. The kids both are still doing homework, though, and it seems Ken is not feeling great, either. I'd better get crackin' on helping with the homework so we can get the kids (and us) off to bed as soon as possible.
Although my miles look pretty good (for me), the run wasn't an "easy" run like it was supposed to be today. I used the run-walk-run with 3 minutes running and 1 minute walking throughout, but even so, I felt like I was pushing to get in the mileage. It wasn't easy.
I did 9 miles on Saturday, but today's 5 miles didn't seem much easier. How can that be true? Shouldn't 5 miles seem like a little trot in the park? Perhaps my endurance isn't increasing quite like I expected. Or maybe it's just the effect of the sinus infection I'm treating with antibiotics. I'm not having any breathing problems, but perhaps my energy is a bit zapped. I was a bit dizzy (in the vertigo sense), tired, and "off" today at work. I considered going home after my first meeting, but I just had too much to do and . . . here it is . . . I also wanted to get in my run on the track tonight. Hmmmm.
I'm feeling the need to get my miles in so I can stay on the training plan. It's a tough week for running because I can't do a long run this weekend. I have to officiate a swim meet all weekend (Friday night, Saturday day/night, and Sunday day/night), so I want to run 5 miles 3 times before 4pm on Friday. One down, two to go.
So tonight I'm tired and want to go to bed early. The kids both are still doing homework, though, and it seems Ken is not feeling great, either. I'd better get crackin' on helping with the homework so we can get the kids (and us) off to bed as soon as possible.
Saturday, January 22, 2011
9 miles today
I was actually able to run this morning. Believe it or not, I felt more like myself and much less sick while running. The temp was -5 degree F outside when I took Val to swim team practice, so I ran on the inside track at RPAC again.
Since this was a long run day, I put in 9 miles in 1 hour and 43 minutes. The first 6 were pretty easy with a 3 minute run and 1 minute walk pattern. The last 3 miles . . . well, I slowed my pace a bit and walked more, too. My miles were 10:43, 10:45, 10:44, 10:43, 11:12, 11:20, 11:48, 11:37, and 13:56.
Looking back, I know it was crazy to run today at all. If I was just a little crazy (hmmm, poco loco), I would have stopped at 10K (6.2 miles). But, no, I was all-out loco. I knew I had the time since I was waiting for Val, so I put in the whole long run, despite being sick.
The case for my craziness is even stronger when I tell you I went straight to the urgent care afterward. I tried to get in to see a doctor yesterday, but I couldn't find someone to take me, so I bit the bullet and went to the urgent care today. Good thing I did. I have a sinus infection with a throat issue that is affecting hundreds of people in the area. It turns into bronchitis when not treated quickly enough. My issue hasn't hit the lungs yet so I may squeak by with just a few bad sinus/throat days. I'm on generic Biaxin now and the doc says I'll be feeling better and will be less contagious by Monday.
While running today, I listened to the episode of Slow Runner's Club that I recorded with Adam and Eddie last night. I was hesitant to listen since I'd be on it, but it was still fun. Check out their podcast! I also listened to a few Steverunner intervals episodes interspersed with the song Dirty Water by the Standells (a song about Boston). Speaking of Boston, while climbing 4 flights of stairs up to the track, a woman wearing a Boston tee-shirt was following me. I just know Steverunner sent her to force me up those stairs faster. Hmmmm, can you tell I'm gearing up for the Boston Poco Loco?
Since this was a long run day, I put in 9 miles in 1 hour and 43 minutes. The first 6 were pretty easy with a 3 minute run and 1 minute walk pattern. The last 3 miles . . . well, I slowed my pace a bit and walked more, too. My miles were 10:43, 10:45, 10:44, 10:43, 11:12, 11:20, 11:48, 11:37, and 13:56.
Looking back, I know it was crazy to run today at all. If I was just a little crazy (hmmm, poco loco), I would have stopped at 10K (6.2 miles). But, no, I was all-out loco. I knew I had the time since I was waiting for Val, so I put in the whole long run, despite being sick.
The case for my craziness is even stronger when I tell you I went straight to the urgent care afterward. I tried to get in to see a doctor yesterday, but I couldn't find someone to take me, so I bit the bullet and went to the urgent care today. Good thing I did. I have a sinus infection with a throat issue that is affecting hundreds of people in the area. It turns into bronchitis when not treated quickly enough. My issue hasn't hit the lungs yet so I may squeak by with just a few bad sinus/throat days. I'm on generic Biaxin now and the doc says I'll be feeling better and will be less contagious by Monday.
While running today, I listened to the episode of Slow Runner's Club that I recorded with Adam and Eddie last night. I was hesitant to listen since I'd be on it, but it was still fun. Check out their podcast! I also listened to a few Steverunner intervals episodes interspersed with the song Dirty Water by the Standells (a song about Boston). Speaking of Boston, while climbing 4 flights of stairs up to the track, a woman wearing a Boston tee-shirt was following me. I just know Steverunner sent her to force me up those stairs faster. Hmmmm, can you tell I'm gearing up for the Boston Poco Loco?
Friday, January 21, 2011
Thanks Adam and Eddie!
Had a great talk with Adam (zen runner) and Eddie (eddie marathon) tonight on the Slow Runner's Club podcast.
I'm nursing a pretty bad cold or sinus infection or some such nonsense, so I'm not even sure what I said on the mic, but hey, it was fun and they were fabulous as usual. I know we are going to have a blast at the Poco Loco in April.
As for now though, I'm a total party pooper. I'm going to bed even before the episode posts. Val has swim team practice early in the morning and I'm going to attempt a long run while she's there. With this nasty cold, I expect to do more walking than running, but sometimes getting some sweat pumping out of those pores makes me feel significantly better. I may actually feel like running a bit. I'm banking on that anyway.
Viva the Slow Runner's Club!
I'm nursing a pretty bad cold or sinus infection or some such nonsense, so I'm not even sure what I said on the mic, but hey, it was fun and they were fabulous as usual. I know we are going to have a blast at the Poco Loco in April.
As for now though, I'm a total party pooper. I'm going to bed even before the episode posts. Val has swim team practice early in the morning and I'm going to attempt a long run while she's there. With this nasty cold, I expect to do more walking than running, but sometimes getting some sweat pumping out of those pores makes me feel significantly better. I may actually feel like running a bit. I'm banking on that anyway.
Viva the Slow Runner's Club!
Wednesday, January 19, 2011
Running away stress
Ken and I had to juggle schedules today because of a class he had to facilitate, so I changed some meetings and got the kids to swimming. Since I was there anyway, I took the opportunity to run off some stress from my day at work. I'm concerned about resources and the morale and well-being of my staff. It's just the usual song and dance about always having to do more with less . . . and with a bad budget looming over us next year, I'm afraid it won't get any better, just worse. So I went outside of my training plan and ran tonight.
I put in a 5K in 29:44 with miles at 9:21, 9:09, and 10:09. I ran the first two miles without walking, walked a minute, and then finished the last mile. I was pushing myself pretty hard so I could get to the party. I guess I was also trying to work out my stresses from the work challenges.
The run was a good idea, though. I was more relaxed afterward and I have some fresh perspective to apply to the problems now. I'm looking forward to discussing some ideas with a colleague or two. Hopefully we can find a way to improve the situation and ensure we are on the right path going forward.
I put in a 5K in 29:44 with miles at 9:21, 9:09, and 10:09. I ran the first two miles without walking, walked a minute, and then finished the last mile. I was pushing myself pretty hard so I could get to the party. I guess I was also trying to work out my stresses from the work challenges.
The run was a good idea, though. I was more relaxed afterward and I have some fresh perspective to apply to the problems now. I'm looking forward to discussing some ideas with a colleague or two. Hopefully we can find a way to improve the situation and ensure we are on the right path going forward.
Monday, January 17, 2011
Martin Luther King Day
Busy weekend full of sports. Jason took the prize though. On Saturday, he had a basketball game (12 points and they won by 2). On Sunday, he had a B swim meet followed by a baseball hitting and pitching clinic and he still had the energy for a Wii Dance marathon at home that night. To top it all off, today, he had a tough swim practice. Active guy, that Jason.
At the swim meet, Jason earned 1st place in the medley relay and he made the difference in the race by giving them the lead they kept throughout. He also got 2nd in the 100 back, 3rd in the 50 back, and 8th in the 50 free. He earned his team 84 points, 40 of which was for the relay.
As for me . . . I had a tough run on Saturday, a good 90 minutes of competitive volleyball with Ken on Sunday, and a good run this afternoon while the kids were at swim practice.
Tonight I ran 5 miles with a run-walk-run ratio of 3 minutes running to one minute walking throughout. My time was 51:59 and my legs were tired at the end, but my last mile was the quickest, so I had something left in the tank, unlike my long run on Saturday. My miles were 10:27, 10:26, 10:15, 10:40, and 10:09. I was thrilled, especially considering that I'm nursing an annoying head cold.
Although I had great plans for relaxing this weekend, I didn't spend much time doing nothing. I took a 3 hour nap in the middle of the day today, so I guess that counts. I also took the time to make chili and beef and noodles.
I hope you all had a good Martin Luther King day. He was a great man who continues to have an impact on our nation and our world. It is good we take time to reflect on his messages and celebrate his life.
At the swim meet, Jason earned 1st place in the medley relay and he made the difference in the race by giving them the lead they kept throughout. He also got 2nd in the 100 back, 3rd in the 50 back, and 8th in the 50 free. He earned his team 84 points, 40 of which was for the relay.
As for me . . . I had a tough run on Saturday, a good 90 minutes of competitive volleyball with Ken on Sunday, and a good run this afternoon while the kids were at swim practice.
Tonight I ran 5 miles with a run-walk-run ratio of 3 minutes running to one minute walking throughout. My time was 51:59 and my legs were tired at the end, but my last mile was the quickest, so I had something left in the tank, unlike my long run on Saturday. My miles were 10:27, 10:26, 10:15, 10:40, and 10:09. I was thrilled, especially considering that I'm nursing an annoying head cold.
Although I had great plans for relaxing this weekend, I didn't spend much time doing nothing. I took a 3 hour nap in the middle of the day today, so I guess that counts. I also took the time to make chili and beef and noodles.
I hope you all had a good Martin Luther King day. He was a great man who continues to have an impact on our nation and our world. It is good we take time to reflect on his messages and celebrate his life.
Darkness cannot drive out darkness; only light can do that.
Hate cannot drive out hate; only love can do that.
- Martin Luther King, Jr. in Strength To Love 1963
Saturday, January 15, 2011
Long run/walk - SLOW
I had a tough long run this morning. I put in 8 miles of run-walk-run in 1:30:15. I started with running 3 minutes and walking 1 minute, but after mile 5, I had to shorten the running and lengthen the walking. My ratio wasn't consistent, but the last few miles were something like 3 minutes running to 2 minutes walking.
My miles were 10:45, 10:44, 11:11, 11:33, 11:23, 11:49, and 12:08. Like last week, it was an hour and a half of run-walk-run. This week I didn't feel as good though. I have a head cold and a pretty sore throat which may be a contributing factor.
I am now doubting my training plan. I wonder if creating it after a really, really good run was such a great idea. I may have over-estimated what I can do. I think I'll revisit the plan to see what changes might make sense. I don't want to get injured before the Poco Loco event.
I'm so glad it's a 3 day weekend for us. Ken, the kids, and I have Monday off for Martin Luther King Day. It will be a day to reflect on the impact the great man had on the world. It will also be a day of rest. I've been putting in too many hours at work and stretching myself pretty thin while there, too. I may do a little work from home tonight or tomorrow, but I'd really like to try to detach from it completely on Monday.
I should probably do some prep work for my interview on the Slow Runner's Club podcast which will take place Friday evening. Adam is running a marathon to raise money for breast cancer, so I know he and Eddie will be asking about my breast cancer surgeries and how running helped me get through all that. I should tell the story of walking laps with a walker around the nurses station the day after my bi-lateral mastectomy. Now THAT'S a true slow runner story! I had to be reminded that I did that before I actually remembered it. The drugs were still very much in my system and making everything fuzzy. But, hey, I guess I got a workout in that day.
My miles were 10:45, 10:44, 11:11, 11:33, 11:23, 11:49, and 12:08. Like last week, it was an hour and a half of run-walk-run. This week I didn't feel as good though. I have a head cold and a pretty sore throat which may be a contributing factor.
I am now doubting my training plan. I wonder if creating it after a really, really good run was such a great idea. I may have over-estimated what I can do. I think I'll revisit the plan to see what changes might make sense. I don't want to get injured before the Poco Loco event.
I'm so glad it's a 3 day weekend for us. Ken, the kids, and I have Monday off for Martin Luther King Day. It will be a day to reflect on the impact the great man had on the world. It will also be a day of rest. I've been putting in too many hours at work and stretching myself pretty thin while there, too. I may do a little work from home tonight or tomorrow, but I'd really like to try to detach from it completely on Monday.
I should probably do some prep work for my interview on the Slow Runner's Club podcast which will take place Friday evening. Adam is running a marathon to raise money for breast cancer, so I know he and Eddie will be asking about my breast cancer surgeries and how running helped me get through all that. I should tell the story of walking laps with a walker around the nurses station the day after my bi-lateral mastectomy. Now THAT'S a true slow runner story! I had to be reminded that I did that before I actually remembered it. The drugs were still very much in my system and making everything fuzzy. But, hey, I guess I got a workout in that day.
Wednesday, January 12, 2011
Sub-9 minute mile!
Last night I decided to sign up for the Capitol City Half Marathon in Columbus, Ohio on May 7. I figured that since I'm training to run 6+ miles twice for the Poco Loco (out, rest, then back), I might as well use that earned endurance for a half marathon (13.1 miles), too.
I did a half marathon in 2008, but it was a totally different situation then. I was a newer runner, had never done anywhere near that distance, and was starting with a fitness level lower than I have now. I looked at my 2008 training plan and knew I'd have to do something totally different this time. I used the Runner's World Smart Coach, but the resulting plan wasn't what I was looking for, either. My husband thought I should seriously consider the Galloway method, so I spent about 30 minutes reviewing the Half Marathon training book by Galloway that I read this summer. I'm intimidated by all the math and drills and such required to do the pure Galloway method. I have enough trouble finding time to actually run and track/blog it. Adding all that other overhead is de-motivating.
As I was reviewing the Galloway method though, Ken asked me what my Time Trial Mile would be (pace is calculated on a mile time trial). I guessed 9:30 or 9:15 if I just ran just one timed mile. With a 9:30 time trial the book provided an estimate that I could do a 2:29:20 half marathon. Wow, that's almost exactly what I ran in 2008 (2:29:10) - that's a pretty impressive estimate.
In the end, I decided to make up my own plan. The plan called for me to do a 3 mile tempo run (a faster longer run) today. However, since I was intrigued by the idea of figuring out my time trial mile, I incorporated a timed mile on the RPAC track tonight.
First I ran 1 mile as fast as I could and was surprised to see my watch display 8:53:56; a sub-9 minute mile! . . . And not just 8:53 pace for a little while . . . I kept it up for the whole mile.
Instead of stopping after the fast mile, I kept the clock running, walked to get a drink and then took off on the track again and to run a second mile in 9:30:09. Again, I took a drink break on the clock and took off to run a third mile in 9:56:08. My 5K was 29:22. I cooled down by walking a half mile off the clock.
Obviously, I'm pretty excited about the run!
I did a half marathon in 2008, but it was a totally different situation then. I was a newer runner, had never done anywhere near that distance, and was starting with a fitness level lower than I have now. I looked at my 2008 training plan and knew I'd have to do something totally different this time. I used the Runner's World Smart Coach, but the resulting plan wasn't what I was looking for, either. My husband thought I should seriously consider the Galloway method, so I spent about 30 minutes reviewing the Half Marathon training book by Galloway that I read this summer. I'm intimidated by all the math and drills and such required to do the pure Galloway method. I have enough trouble finding time to actually run and track/blog it. Adding all that other overhead is de-motivating.
As I was reviewing the Galloway method though, Ken asked me what my Time Trial Mile would be (pace is calculated on a mile time trial). I guessed 9:30 or 9:15 if I just ran just one timed mile. With a 9:30 time trial the book provided an estimate that I could do a 2:29:20 half marathon. Wow, that's almost exactly what I ran in 2008 (2:29:10) - that's a pretty impressive estimate.
In the end, I decided to make up my own plan. The plan called for me to do a 3 mile tempo run (a faster longer run) today. However, since I was intrigued by the idea of figuring out my time trial mile, I incorporated a timed mile on the RPAC track tonight.
First I ran 1 mile as fast as I could and was surprised to see my watch display 8:53:56; a sub-9 minute mile! . . . And not just 8:53 pace for a little while . . . I kept it up for the whole mile.
Instead of stopping after the fast mile, I kept the clock running, walked to get a drink and then took off on the track again and to run a second mile in 9:30:09. Again, I took a drink break on the clock and took off to run a third mile in 9:56:08. My 5K was 29:22. I cooled down by walking a half mile off the clock.
Obviously, I'm pretty excited about the run!
Monday, January 10, 2011
Great 5 mile run
I had a great run today on the RPAC indoor track: 5 miles in 50:47. I kept to the run/walk/run sequence with 3 minutes running and 1 minute walking. My miles were 10:00, 10:22, 10:07, 10:01, and 10:17.
I was very surprised at the increase in speed and decrease in effort compared to what I've been running the past month or so. What was the difference was in this run? Perhaps the 8+ miles I put in on Friday followed by 2 days off made the difference. Or maybe the decadent Mac and Cheese I had for lunch at Eddie George's Grill was a carb load (kidding, of course)? Or maybe the stars were aligned? Or maybe it's a cyclical thing - hmmmm that's actually quite possible. I just love it when I'm typing along in a stream of consciousness and come up with "the" answer or a great idea, anyway.
Poco Loco Update:
During my long run on Friday I listened to a couple of podcasts and learned more about the Poco Loco from Steverunner. Evidently this loco event is not being run as a relay. It's more like a group running event. Not a race, but an event. Two teams will run 6 miles on either side of the Charles River (upstream) and will meet somewhere on or near a bridge. Then we'll have a half time show which will be broadcasted live and also recorded, I'm sure. After the half time show and refreshments and such, we will RUN BACK. So this is not a 10K, but more than twice that distance . . . a half marathon . . . 13.1 miles. Alrighty then.
So my training plan will need to change quite a bit. I can't afford to focus on improving my pace anymore. I really need to focus on getting the endurance for that distance back first. I'm confident I can do it. I ran a half marathon in 2008 and I got some confidence by running 8+ miles on Friday. I'll be able to do the half by April 30 if I create a plan and stick to it. This will certainly help improve my consistency!
Lymphedema Update:
My hand was almost normal size for a week or so but now it's swelling a little more, about a 4 or 5 on a scale of 1-10. During the swim meet this weekend I wore the glove on Saturday but tried to do without it on Sunday. By 1:30pm, I had to take a break from officiating and put on the glove again. I think the heat on the pool deck affects the swelling. I haven't taken the time to schedule my next Lymphedema treatment (targeted massage) yet. Soon they are due to move closer to my office and I'll try to schedule a monthly visit and get more consistent at taking care of that part of myself too. Hmmmm, consistency seems to be the theme of today's post.
I was very surprised at the increase in speed and decrease in effort compared to what I've been running the past month or so. What was the difference was in this run? Perhaps the 8+ miles I put in on Friday followed by 2 days off made the difference. Or maybe the decadent Mac and Cheese I had for lunch at Eddie George's Grill was a carb load (kidding, of course)? Or maybe the stars were aligned? Or maybe it's a cyclical thing - hmmmm that's actually quite possible. I just love it when I'm typing along in a stream of consciousness and come up with "the" answer or a great idea, anyway.
Poco Loco Update:
During my long run on Friday I listened to a couple of podcasts and learned more about the Poco Loco from Steverunner. Evidently this loco event is not being run as a relay. It's more like a group running event. Not a race, but an event. Two teams will run 6 miles on either side of the Charles River (upstream) and will meet somewhere on or near a bridge. Then we'll have a half time show which will be broadcasted live and also recorded, I'm sure. After the half time show and refreshments and such, we will RUN BACK. So this is not a 10K, but more than twice that distance . . . a half marathon . . . 13.1 miles. Alrighty then.
So my training plan will need to change quite a bit. I can't afford to focus on improving my pace anymore. I really need to focus on getting the endurance for that distance back first. I'm confident I can do it. I ran a half marathon in 2008 and I got some confidence by running 8+ miles on Friday. I'll be able to do the half by April 30 if I create a plan and stick to it. This will certainly help improve my consistency!
Lymphedema Update:
My hand was almost normal size for a week or so but now it's swelling a little more, about a 4 or 5 on a scale of 1-10. During the swim meet this weekend I wore the glove on Saturday but tried to do without it on Sunday. By 1:30pm, I had to take a break from officiating and put on the glove again. I think the heat on the pool deck affects the swelling. I haven't taken the time to schedule my next Lymphedema treatment (targeted massage) yet. Soon they are due to move closer to my office and I'll try to schedule a monthly visit and get more consistent at taking care of that part of myself too. Hmmmm, consistency seems to be the theme of today's post.
Friday, January 7, 2011
Perspective
I've been reading a novel that describes a workaholic architect who dies of a heart attack in his 50's. His son remembers his father working all the time and striving to meet tight deadlines for very important business buildings. He was designing cities and buildings for the future; such noble and important work. By the time the son is in his 40's, all but one of this father's buildings had been demolished because they were no longer what was needed. New buildings were planned and erected. The son is glad his father didn't live to see the demise of his legacy.
As I was reading, I was struck by the correlation to my work. I probably have 10 or 15 tasks that should each take weeks or months to do right. I'm told all are high priority, important, and need my attention right now. I also have a few exciting technology options I'd like to research to determine whether they could make a major impact on how we do our work and the quality of our products. I can't get to the proactive work because I'm constantly chasing tasks with unrealistic deadlines.
One such task is a response to an audit report. I have worked for this employer for 17 years and cannot remember ever having an audit. Fortunately, there was nothing alarming in the audit. Much of it noted a lack of documentation of our practices. A few other things could be done much better if we had a lot more money and more staff. With all this in mind, I offered to respond to the audit by March 3, 2011. I'm sure you can guess the response I got on that proposed timeline.
I'm not mentioning this task to complain about the audit. I know audits are important and I'm glad we're being held accountable for best practices. I'm just trying to make the point that we inflate the importance and urgency of tasks and get caught up in the rat race of doing one task after another. If it was unimportant to do for 17 years, why do I have to do it in 2 weeks?
In 30 days, 1 year, or certainly by 5 years, most of these tasks I'll perform with significant effort and urgency will mean virtually nothing. All the rushed ideas put into place today will be replaced by other ideas on another day. State of the art systems designed and implemented today will be deemed outdated and inadequate just 3 years from now. Future reorganizations will undo the well thought-out and carefully implemented reorganizations of today.
I know all this sounds like I'm cynical and advocating for doing nothing at all. If you know me personally, you know neither of those things is me. I'm about as energized for change and continuous improvement as anyone you'll ever meet.
I'm just getting some perspective, I think.
And so I ran today instead of working late again.
As I was reading, I was struck by the correlation to my work. I probably have 10 or 15 tasks that should each take weeks or months to do right. I'm told all are high priority, important, and need my attention right now. I also have a few exciting technology options I'd like to research to determine whether they could make a major impact on how we do our work and the quality of our products. I can't get to the proactive work because I'm constantly chasing tasks with unrealistic deadlines.
One such task is a response to an audit report. I have worked for this employer for 17 years and cannot remember ever having an audit. Fortunately, there was nothing alarming in the audit. Much of it noted a lack of documentation of our practices. A few other things could be done much better if we had a lot more money and more staff. With all this in mind, I offered to respond to the audit by March 3, 2011. I'm sure you can guess the response I got on that proposed timeline.
I'm not mentioning this task to complain about the audit. I know audits are important and I'm glad we're being held accountable for best practices. I'm just trying to make the point that we inflate the importance and urgency of tasks and get caught up in the rat race of doing one task after another. If it was unimportant to do for 17 years, why do I have to do it in 2 weeks?
In 30 days, 1 year, or certainly by 5 years, most of these tasks I'll perform with significant effort and urgency will mean virtually nothing. All the rushed ideas put into place today will be replaced by other ideas on another day. State of the art systems designed and implemented today will be deemed outdated and inadequate just 3 years from now. Future reorganizations will undo the well thought-out and carefully implemented reorganizations of today.
I know all this sounds like I'm cynical and advocating for doing nothing at all. If you know me personally, you know neither of those things is me. I'm about as energized for change and continuous improvement as anyone you'll ever meet.
I'm just getting some perspective, I think.
And so I ran today instead of working late again.
90 minute run
I stayed after work today and ran for 90 minutes on the RPAC track. I went around and around and around that 1/8 mile track, which sounds terribly boring, but I insist it's much better than running on a treadmill and also better than running in the dark snowy night.
Tonight I was consistent with a run-walk-run pattern of about 3 minutes running and 1 minute walking. I didn't actually track the time intervals, though. I ran 2.5 laps and then walked a half lap. I know I should get a Gymboss to vibrate and beep at regular intervals, but I've resisted doing so because I already have more than enough equipment to drag along on each run.
My first mile was 10:22 but I got caught up in the Slow Runners Club podcast and lost count of laps at some point in the second mile. I decided to channel the zenrunner and gave up tracking distance altogether. The result was that I ran twice as long as I would have run if I had been focused on performance. I probably ran a little slower, too.
I could guess at my speed though. I think my times probably sped up in the middle of the run (10 min) and slowed down (11-11:30) toward the end. If I ran an average of about an 11 minute mile, which is likely, I put in just over 8 miles. Not bad at all.
This weekend the kids have a swim meet, so I doubt I'll be able to run at all. I was determined to get in a long run today to ensure I stay on track for training. I'd say this qualified.
Tonight I was consistent with a run-walk-run pattern of about 3 minutes running and 1 minute walking. I didn't actually track the time intervals, though. I ran 2.5 laps and then walked a half lap. I know I should get a Gymboss to vibrate and beep at regular intervals, but I've resisted doing so because I already have more than enough equipment to drag along on each run.
My first mile was 10:22 but I got caught up in the Slow Runners Club podcast and lost count of laps at some point in the second mile. I decided to channel the zenrunner and gave up tracking distance altogether. The result was that I ran twice as long as I would have run if I had been focused on performance. I probably ran a little slower, too.
I could guess at my speed though. I think my times probably sped up in the middle of the run (10 min) and slowed down (11-11:30) toward the end. If I ran an average of about an 11 minute mile, which is likely, I put in just over 8 miles. Not bad at all.
This weekend the kids have a swim meet, so I doubt I'll be able to run at all. I was determined to get in a long run today to ensure I stay on track for training. I'd say this qualified.
Thursday, January 6, 2011
Slowing down but looking foward
Yesterday the heat was off at work and I froze all day. Then I went to the indoor track at RPAC and warmed up quickly. I had a tough run; a pitiful 4 miles plus a fifth mile of half running/half walking. My miles were 10:04, 10:22, 10:24, 11:04, and 12:19.
I'm trying to figure out why running got harder and I got slower these past few weeks. About a month ago, I was doing really well and running at a consistent 10 minute mile for a 5K and just under 11 minute miles for 10K. Then I got slammed at work and had two consecutive weeks when I ran only one day. Now I've added 30 seconds + per mile. What's up with that? Getting some consistency back since December 22 hasn't brought me back up yet either. And it's not just the pace, the distances are tougher too. I wonder if I've gained some weight. My clothes still fit. But I'm avoiding the scale.
I have two theories about why I've slowed down.
Speaking of the Slow Runners Club, I may be interviewed on one of their podcasts soon. Zenrunner is doing a marathon to benefit breast cancer research and I offered to help him raise money for the cause by chatting about my recent experience with diagnosis and surgery. He'll record the skype session and then edit it to include clips on the Slow Runners Club podcast. I guess I'm moving up to audio now! And Steverunner will be recording video at the poco loco. I'm a few years behind these run net leaders, but I'm slowly getting connected with this social media world.
Video from Steverunner about poco loco
Video from Zenrunner plugging kellyinmotion episode of Slow Runners Club
I'm trying to figure out why running got harder and I got slower these past few weeks. About a month ago, I was doing really well and running at a consistent 10 minute mile for a 5K and just under 11 minute miles for 10K. Then I got slammed at work and had two consecutive weeks when I ran only one day. Now I've added 30 seconds + per mile. What's up with that? Getting some consistency back since December 22 hasn't brought me back up yet either. And it's not just the pace, the distances are tougher too. I wonder if I've gained some weight. My clothes still fit. But I'm avoiding the scale.
I have two theories about why I've slowed down.
- I tried to keep the same pace after being off for most of 2 weeks. Perhaps I'm running too fast and I need to adjust my expectations and slow down again. The idea is that if I go back to a 3 minute run/1 minute walk pattern with the slower pace, say a consistent 11 minute mile, then perhaps I'd speed up again later.
- The other theory is that I've gained weight and now it's tougher to run. I much prefer theory #1 since losing weight is such a struggle for me.
Speaking of the Slow Runners Club, I may be interviewed on one of their podcasts soon. Zenrunner is doing a marathon to benefit breast cancer research and I offered to help him raise money for the cause by chatting about my recent experience with diagnosis and surgery. He'll record the skype session and then edit it to include clips on the Slow Runners Club podcast. I guess I'm moving up to audio now! And Steverunner will be recording video at the poco loco. I'm a few years behind these run net leaders, but I'm slowly getting connected with this social media world.
Video from Steverunner about poco loco
Video from Zenrunner plugging kellyinmotion episode of Slow Runners Club
Tuesday, January 4, 2011
Slow runners club
Today I ran outside! I'm such a weather wimp. Lately I've been running while the kids are at swim practice and if the wind chill is below 25 or so, I've been running on the indoor track. Today I ran at home on my mile loop through the neighborhood. It was about 35 degrees F and sunny (but windy).
I was so encouraged just a few weeks ago but now I think I'm slowing down again. My 5K was 32:10 today. The miles were 10:23, 10:26, and 10:23. I walked a minute about every three minutes throughout.
While running today, I listened to the Slow Runner's Club podcast. I started with the first episode which was the beta version Zen Runner posted just before Thanksgiving. I'll keep listening during my runs until I catch up with the current episode. I'm really excited about this podcast. Like Steverunner and Geek Girl Runner, I really appreciate podcasts that applaud and inspire slow runners like myself.
Speaking of Geek Girl Runner . . . . I'm sending this shout out to congratulate Kris on meeting her goal of running 1,000 km in 2010. She came right down to the wire and on the last day of the year passed the threshold and came in at 1002.41 km for the year. Great job, Kris!
In other news, since I got back from vacation in Utah, my Lymphedema has been incredibly mild. My hand has been only slightly swollen (a level 2 or 3 on a 10 point scale) the past 3 days. Today, even after the run, I'd rate it at level 2. That's really great!
I'm only on my second day back at work and it's kicking my butt again. I've really got to get out of this situation where I'm acting as director, manager, and business analyst. One of my two manager positions will be filled beginning next week. The other one hasn't been posted yet, so it is at least 3 months before I'll get any relief there. I'm working to train the business analysts and expect that process to continue with high intensity for another 5-6 months or so. So maybe I'll be able to function effectively as the director by mid-summer.
I was so encouraged just a few weeks ago but now I think I'm slowing down again. My 5K was 32:10 today. The miles were 10:23, 10:26, and 10:23. I walked a minute about every three minutes throughout.
While running today, I listened to the Slow Runner's Club podcast. I started with the first episode which was the beta version Zen Runner posted just before Thanksgiving. I'll keep listening during my runs until I catch up with the current episode. I'm really excited about this podcast. Like Steverunner and Geek Girl Runner, I really appreciate podcasts that applaud and inspire slow runners like myself.
Speaking of Geek Girl Runner . . . . I'm sending this shout out to congratulate Kris on meeting her goal of running 1,000 km in 2010. She came right down to the wire and on the last day of the year passed the threshold and came in at 1002.41 km for the year. Great job, Kris!
In other news, since I got back from vacation in Utah, my Lymphedema has been incredibly mild. My hand has been only slightly swollen (a level 2 or 3 on a 10 point scale) the past 3 days. Today, even after the run, I'd rate it at level 2. That's really great!
I'm only on my second day back at work and it's kicking my butt again. I've really got to get out of this situation where I'm acting as director, manager, and business analyst. One of my two manager positions will be filled beginning next week. The other one hasn't been posted yet, so it is at least 3 months before I'll get any relief there. I'm working to train the business analysts and expect that process to continue with high intensity for another 5-6 months or so. So maybe I'll be able to function effectively as the director by mid-summer.
Sunday, January 2, 2011
Catching up
We're back from Utah and spent the day at swim team practice and trying to get ready to start the rat race around here again.
On Dec 31, I ran a 5k on a treadmill in UT. I haven't been on a treadmill in ages. When I started running about 6 years ago, I swore by them and thought I might only be a treadmill runner. Now I avoid them like the plague. I don't have the time on the run since I did a long walking cool-down and forgot to pay attention to the machine. I'm so used to my Garmin handling all that. I suspect it was no quicker than 33 minutes.
Today I was determined to run outside but a series of events made me change my mind and so I ran on the indoor track at RPAC while the kids were at swim team. I was also determined to put in a 10k and I didn't do that either. I ran 5 miles (10:31, 10:44, 10:58, 10:39, and 10:59).
I thought coming down from the mountains would make running in Ohio easier. I guess the benefit was offset by all the holiday food I ate while I was there. Oh well. At least I was fairly consistent with running while on vacation. I ran on Dec 22, 24, 27, 31, and Jan 2. I also had a full day of skiing and swam 1200 yards.
My Lymphedema was more obvious in Utah. Now that I'm back in Ohio, my hand is swollen at about a 2 or 3 on a 10 point scale. I guess the elevation really does make a difference. I wore a glove/wrap the entire time I was on the airplanes and the swelling was kept in-check, thank goodness. Running still causes it to swell, so I wear a glove when I run.
Now that I'm headed back to work and the crazy schedule of a mother of active school-aged kids, we'll see if I can keep up the consistency in my running. I hope so! I really need to improve my base and speed up a bit to ensure I can run with someone at the Boston Poco Loco in April. I initially thought the "poco" part meant that the run might be shorter and the runners perhaps slower, but I was mistaken. Each leg of the relay is 10k. And it looks like all the runners are marathon caliber. I'm not backing out, though. I can run a 10k. I know I can't run it at an 8 minute mile pace, but a 10ish minute mile might be possible if I work at it.
On Dec 31, I ran a 5k on a treadmill in UT. I haven't been on a treadmill in ages. When I started running about 6 years ago, I swore by them and thought I might only be a treadmill runner. Now I avoid them like the plague. I don't have the time on the run since I did a long walking cool-down and forgot to pay attention to the machine. I'm so used to my Garmin handling all that. I suspect it was no quicker than 33 minutes.
Today I was determined to run outside but a series of events made me change my mind and so I ran on the indoor track at RPAC while the kids were at swim team. I was also determined to put in a 10k and I didn't do that either. I ran 5 miles (10:31, 10:44, 10:58, 10:39, and 10:59).
I thought coming down from the mountains would make running in Ohio easier. I guess the benefit was offset by all the holiday food I ate while I was there. Oh well. At least I was fairly consistent with running while on vacation. I ran on Dec 22, 24, 27, 31, and Jan 2. I also had a full day of skiing and swam 1200 yards.
My Lymphedema was more obvious in Utah. Now that I'm back in Ohio, my hand is swollen at about a 2 or 3 on a 10 point scale. I guess the elevation really does make a difference. I wore a glove/wrap the entire time I was on the airplanes and the swelling was kept in-check, thank goodness. Running still causes it to swell, so I wear a glove when I run.
Now that I'm headed back to work and the crazy schedule of a mother of active school-aged kids, we'll see if I can keep up the consistency in my running. I hope so! I really need to improve my base and speed up a bit to ensure I can run with someone at the Boston Poco Loco in April. I initially thought the "poco" part meant that the run might be shorter and the runners perhaps slower, but I was mistaken. Each leg of the relay is 10k. And it looks like all the runners are marathon caliber. I'm not backing out, though. I can run a 10k. I know I can't run it at an 8 minute mile pace, but a 10ish minute mile might be possible if I work at it.
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