Run on treadmill
5 minute warm up
22 minutes run, 1 minute walk and 22 minutes run (45 minutes)
5 minute cool down
55 minutes and the treadmill said I did 6k which we already established is wrong.
If I look back at Week 10: session 3 on March 5th I ran 7.64km according to Garmin, I'd like to think that I would have run about the same km today.
Todays run went alright, my shins were hurting the whole time and the last 10 minutes were really hard. Honestly I did really crapy with my eating this afternoon... I had a slice of cake and it was loaded with sugar. I know I really should know better, that certainly wasn't fuel for my run and I felt it the whole way... BLAH!!
As you can tell I didn't run Saturday and there was also no Couch-to-5K run on Friday with Girls since it was snowing. We did run on Sunday and it was an easy 3.75km jog for me.
I've been really stepping it up on my stretching with all this running, once I get home from my run I always do about 20minutes of Yoga/running stretches. I also started icing my shins at night, every night!! My shins always feel much better... I just hope that I don't have to deal with this too much longer. I just want to run pain free, is that too much to ask for?
This week there will be running EVERYDAY! This the MOST running I have ever done... I'm a little worried that I wont be able to keep it up.
Tuesday, Friday & Sunday Couch-to-5k with the girls.
Wednesday, Thursday & Saturday Week 11 of my running program... there will be no rest day until Thursday April 22nd.
Wish me luck!
Have you ever committed to running with friends and then realized that perhaps you've bitten off more then you can chew and it's affecting your training?
Showing posts with label Week 10. Show all posts
Showing posts with label Week 10. Show all posts
Monday, April 12, 2010
Thursday, April 8, 2010
Week 10: Session 2 redo
on treadmill
5 minute warm up
20 minute run, 1minutes walk and 20 minute run (41minutes)
5 minute cool down
5.5k (so the treadmill says) 51 minutes
I say it again ... that treadmill is wrong wrong wrong! I ran my butt off in those 40minutes so I don't get 5.5km... it had to be more.
Today's run was a great. I'm slowly getting my endurance back and had no issues running for 40 minutes. I felt great, not out of breath and just really felt like I could go forever.
NOW my legs had other plans... my shins started hurting right away, then my calf started.
I really had to try to ignore what my legs wanted to do, which was NOTHING... they wanted me to go sit on the couch! BUT I was able to put it out of my mind and kept going, I was not going to listen to my legs and finished strong.
After my run I stretched and then iced down my shins, something I have been doing for a couple of days now and I find that it's really helped with the pain. I tend to feel fine during the day, it's just during my run that I feel some shin pain, but it's much better.
My Couch-to-5k group didn't run Yesterday due to rain, we are NOT that hard core yet!! But we are getting together tomorrow for our second run, should be fun.
My next session will be on Saturday.
With running 6 times a week I would like to find time to get some Core workouts in and perhaps weights, I feel like my core could really use the help... BUT I don't know if I'm being realistic with that. In 4 months I go from not working out at all to running 6 times a week... I might be pushing it, so we will see what I can come up with.
I also signed up for my next race, Toronto Women's 5k on August 28th, really looking forward to beating my current PR of 34:17 (I can't believe I just said that). My girlfriends who are doing the Couch-to-5k and my sister will also be joining me on that race.
Should be a fun event!!
Tuesday, April 6, 2010
Week 10: Session 1 redo
So here I am back at Week 10 of the 13 week walk/run Program which I started in December.
13 weeks have come and gone and I've completed 10 weeks of the program and one failed attempt at week 11. Finally after a 4 week break from the program, due to my shin splints/calf pain and getting ready for the 5k, I'm back to redo week 10.
This means there is no time to fail, no more redo of weeks. I'm running a 10k in 4 weeks, the exact amount of weeks I will need to finish this walk/run program.
AND on top of that on my rest days I'm running a Couch-to-5k Running Plan with my 3 Girlfriends and my 64 year old mom, who feel inspired by my 5k race and now want to join in the fun that is running. I know, I know ... I think I've bitten of more then I can chew, we will have to see how it goes. The MOST I would be walk/running in the 5K running plan would be 30minutes and I think that I could totally manage that IF I really take care of my legs and stretch and ice and get proper rest.
Yesterday was our first day of the Couch-to-5k, the session lasted about 30minutes with cool down and warm up. Everyone did really well and I was so proud of my mom for keeping up with all the young chicks. GO MOM!!
This morning, even after cool down and stretching my shins were in pain (both of them). I was NOT happy!! I felt great during Saturday race, NO pain what-so-ever NADA, I felt great during yesterdays run and then this morning I woke up in pain.
So frustrating, but even in pain I decided I was going to give week 10: session 1 a run.
on treadmill
5 minute warm up
run 10minutes and walk 1minute (repeat 4 times/ 44minutes)
5 minute Cool down
54minutes, the treadmill said that I ran 5.5km BUT I think it lied! it is a LIAR!!
I think I ran further then that. FOR SURE!!
Hubby has been telling me for a while that it was off but I just didn't believe him, but after running the race on Saturday I absolutely feel like I've been running a lot more then what it has been telling me.
Todays run SUCKED!! My shins hurt, my legs hurt! I did NOT enjoy it at all.
I wanted to quit.
I wanted it to be over.
WHY am I still running when I already have a medal to prove that I can run?
WHY should I run a 10k, no one needs to run that far.
I hate days like these, it's all a mind game and so easy to just give into it and give up and were it a year ago I would have walked away from it.
BUT today was different I want to be here. I don't want to go back to sitting on the couch watching my life pass me by.
I can do this.
YES the pain sucks.
YES it's not fun all the time.
BUT in the end it's so worth it, I've never been more proud of myself and what I have accomplished in such a short time.
Tomorrow, running with the girls and Thursday session 2 of week 10.
13 weeks have come and gone and I've completed 10 weeks of the program and one failed attempt at week 11. Finally after a 4 week break from the program, due to my shin splints/calf pain and getting ready for the 5k, I'm back to redo week 10.
This means there is no time to fail, no more redo of weeks. I'm running a 10k in 4 weeks, the exact amount of weeks I will need to finish this walk/run program.
AND on top of that on my rest days I'm running a Couch-to-5k Running Plan with my 3 Girlfriends and my 64 year old mom, who feel inspired by my 5k race and now want to join in the fun that is running. I know, I know ... I think I've bitten of more then I can chew, we will have to see how it goes. The MOST I would be walk/running in the 5K running plan would be 30minutes and I think that I could totally manage that IF I really take care of my legs and stretch and ice and get proper rest.
Yesterday was our first day of the Couch-to-5k, the session lasted about 30minutes with cool down and warm up. Everyone did really well and I was so proud of my mom for keeping up with all the young chicks. GO MOM!!
This morning, even after cool down and stretching my shins were in pain (both of them). I was NOT happy!! I felt great during Saturday race, NO pain what-so-ever NADA, I felt great during yesterdays run and then this morning I woke up in pain.
So frustrating, but even in pain I decided I was going to give week 10: session 1 a run.
on treadmill
5 minute warm up
run 10minutes and walk 1minute (repeat 4 times/ 44minutes)
5 minute Cool down
54minutes, the treadmill said that I ran 5.5km BUT I think it lied! it is a LIAR!!
I think I ran further then that. FOR SURE!!
Hubby has been telling me for a while that it was off but I just didn't believe him, but after running the race on Saturday I absolutely feel like I've been running a lot more then what it has been telling me.
Todays run SUCKED!! My shins hurt, my legs hurt! I did NOT enjoy it at all.
I wanted to quit.
I wanted it to be over.
WHY am I still running when I already have a medal to prove that I can run?
WHY should I run a 10k, no one needs to run that far.
I hate days like these, it's all a mind game and so easy to just give into it and give up and were it a year ago I would have walked away from it.
BUT today was different I want to be here. I don't want to go back to sitting on the couch watching my life pass me by.
I can do this.
YES the pain sucks.
YES it's not fun all the time.
BUT in the end it's so worth it, I've never been more proud of myself and what I have accomplished in such a short time.
Tomorrow, running with the girls and Thursday session 2 of week 10.
Friday, March 5, 2010
Week 10: Session 3
Run OUTSIDE
5min warm up
run for 22minutes, walk for 1minute and run another 22minutes (45 minutes)
5min cool down
7.64km in 55 minutes
Another great run outside except for the fact that it was SOOOOO COLD!! It was really windy outside and the windchill was well chilling!
I warmed up on the treadmill at home for 5 minutes, gave myself a GOOD long stretch and then headed outside. Walked for another 5min and then started my run. I'm hoping that with all the stretching and warm up/cool down I wont be as sore as I was on my first run outside.
I really enjoy running outside, but I did NOT enjoy the ice cold wind in my face. The first 22 minutes of my run went really well BUT the last 22 minutes was really COLD and I just wanted it to be over... FAST. I had no issues with my endurance and my legs,hips and knees felt really good, the last 4 minutes I was starting to feel tired and my knees were starting to hurt, but nothing I could not handle.
I didn't use my ipod on todays run, mostly for safety reason. I was a bit worried about running and not being aware of my surroundings. I live a very hilly part of the city and quite close to the Cemetery, which is were I've been running, I don't have to worry about stopping for cars or traffic lights and it's a very peaceful run.
On Sunday I did see some runners and walkers out but today it was very different, I didn't see a single person which sort of made me think that perhaps the Cemetery is not the greatest place to run in.
This week some of the American Running bloggers have been bringing up the topic of safety and how they carry pepper spray while they run which is a great idea.
HOWEVER carrying Pepper spray or mace in Canada is actually a prohibited weapon!!
Here are some the things we can do to stay safe;
Note to self; I need to find a better running route and a running buddy. OR perhaps I need to get a dog as a running buddy?
Do you worry about your safety and what do you do to keep safe during your run?
5min warm up
run for 22minutes, walk for 1minute and run another 22minutes (45 minutes)
5min cool down
7.64km in 55 minutes
Another great run outside except for the fact that it was SOOOOO COLD!! It was really windy outside and the windchill was well chilling!
I warmed up on the treadmill at home for 5 minutes, gave myself a GOOD long stretch and then headed outside. Walked for another 5min and then started my run. I'm hoping that with all the stretching and warm up/cool down I wont be as sore as I was on my first run outside.
I really enjoy running outside, but I did NOT enjoy the ice cold wind in my face. The first 22 minutes of my run went really well BUT the last 22 minutes was really COLD and I just wanted it to be over... FAST. I had no issues with my endurance and my legs,hips and knees felt really good, the last 4 minutes I was starting to feel tired and my knees were starting to hurt, but nothing I could not handle.
I didn't use my ipod on todays run, mostly for safety reason. I was a bit worried about running and not being aware of my surroundings. I live a very hilly part of the city and quite close to the Cemetery, which is were I've been running, I don't have to worry about stopping for cars or traffic lights and it's a very peaceful run.
On Sunday I did see some runners and walkers out but today it was very different, I didn't see a single person which sort of made me think that perhaps the Cemetery is not the greatest place to run in.
This week some of the American Running bloggers have been bringing up the topic of safety and how they carry pepper spray while they run which is a great idea.
HOWEVER carrying Pepper spray or mace in Canada is actually a prohibited weapon!!
Here are some the things we can do to stay safe;
- Be Aware of your surroundings, know who is ahead of you and behind and be aware of where the closet people or population is.
- Carry a whistle
- Follow your intuition... if something doesn't feel right, then it's probably not.
- Project Confidence... attackers are looking for someone they can control.
- Ditch the Headphones!!
- Leave contact information
- Run in familiar areas, but alter your route pattern
- Carry a personal alarm
- Run with a buddy
Note to self; I need to find a better running route and a running buddy. OR perhaps I need to get a dog as a running buddy?
Do you worry about your safety and what do you do to keep safe during your run?
Wednesday, March 3, 2010
Week 10: Session 2
back on the treadmill
5min warm up
run for 20minutes and walk for 1minute, run 20minutes (41minutes)
5min cool down
5.50km in 51minutes
WOW... like honestly, running for 20 minutes straight!! NO WAY!! I had a HUGE smile on my face after the first 10 minutes of running. I had no issues with ONLY the 1minute walking break, I was ready to run again when it was up and running for another 20 minutes went just a great as the first 20 minutes.
I was supposed to run yesterday BUT since I decided on Sunday that I was simply too good to stretch I really paid for it Monday and Tuesday. I was even having a hard time walking, my Hips were in so much pain!! So last night I decided to give my body a good stretch and also added some Yoga in the mix. That seemed to do the trick, this morning I felt 100% better. So lesson learned ... NEVER EVER skip your stretch before and after running, you will pay for it later!!
I am so ready for the last session of week 10. Friday I will conquer 22 minutes run, walk for 1minute , run for another 22 minutes, no biggie!!
THIS was a BIG deal for me today!! I am so PROUD of myself for coming this far and conquering everything that still to come. I just feel amazing!!
My question for you today;
What are you proud of today?
5min warm up
run for 20minutes and walk for 1minute, run 20minutes (41minutes)
5min cool down
5.50km in 51minutes
WOW... like honestly, running for 20 minutes straight!! NO WAY!! I had a HUGE smile on my face after the first 10 minutes of running. I had no issues with ONLY the 1minute walking break, I was ready to run again when it was up and running for another 20 minutes went just a great as the first 20 minutes.
I was supposed to run yesterday BUT since I decided on Sunday that I was simply too good to stretch I really paid for it Monday and Tuesday. I was even having a hard time walking, my Hips were in so much pain!! So last night I decided to give my body a good stretch and also added some Yoga in the mix. That seemed to do the trick, this morning I felt 100% better. So lesson learned ... NEVER EVER skip your stretch before and after running, you will pay for it later!!
I am so ready for the last session of week 10. Friday I will conquer 22 minutes run, walk for 1minute , run for another 22 minutes, no biggie!!
THIS was a BIG deal for me today!! I am so PROUD of myself for coming this far and conquering everything that still to come. I just feel amazing!!
My question for you today;
What are you proud of today?
Monday, March 1, 2010
Week 10: Session 1, First Run outside & Kashi
The plan was to run on Saturday but sometimes things don't work out according to plan. Instead of running I took my 10 year old Princess to the mall for some girl time. I know what you're thinking and even I can't believe I have a 10 year old.
Running was moved to Sunday.
What better way to start Sunday then with Waffles? We really like Bob's Red Mill Buttermilk Pancake/Waffles mix in a pinch.
I toped mine off with Greek yogurt, Blueberries, Kiwi, a swirl of Maple Syrup and some of the Kashi Toasted Berry Crisp sample I received the other day. This was one YUMMY Waffle! The cereal reminds of Granola, it's got that nice sweet crunch. Not sure if I would have it just with milk, but then again I'm not a Milk and Cereal kind of Girl. I do find that it would be a nice addition to my yogurt or as a toping.
If you haven't picked up your free sample of cereal head over to Kashi and check it out.
Sunday was a beautiful day in Toronto so I decided to take it outside!! YIKES.
My 1st Run OUTSIDE
Week 10: Session 1
5min warm up
Run for 10minutes and walk for 1minute (repeat 4 times/44mintues)
probably a 10 minute cool
4.06 miles in 44 minutes.
I had a some issues figuring out how to work the Garmin... I guess that can happen if you decided you are too good for instructions!! So I only got the miles for the running portion it does not include the warm up and cool down.
I was so excited about running outside and trying to figure out how to use the Garmin, that I completely forgot to stretch before and after and let me tell you I'm paying for it today. My hips are sore and so is my right knee and shin. Which could also be from running on hard surface compared to running on the treadmill, I really hope that is not the case.
Let's talk about my fear of running outside. If you have been following my blog you know that all my running up to this point has been on the treadmill. I feel comfortable running at home, where no one can see me and I can sweat like a pig and not worry about it. AND I have always heard that running on the treadmill is easier because it propels you, so all you have to do is keep up.
I was really worried that once I ran outside I would have a really hard time.
Well I'm happy to say that this is simply not the case! I felt amazing running outside. I had no problem running for 10minutes at a time. This was a great run, probably one of my easier runs to date.
I loved feeling the cold air on my face and breathing the fresh air. I can't believe what I've been missing out on. I absolutely understand now why people get addicted to running.
I can't wait for my next run, which should be on Tuesday... not sure if it will be an outside run or on the treadmill, it all depends on the weather and how early I can make it home. Not sure if I feel comfortable running at night by myself yet.
My next running session will be 20minutes running and 1 minute walking followed by another 20minute run.
Have you always run outside? Or did you start on the treadmill and then move to running outside?
Running was moved to Sunday.
What better way to start Sunday then with Waffles? We really like Bob's Red Mill Buttermilk Pancake/Waffles mix in a pinch.
I toped mine off with Greek yogurt, Blueberries, Kiwi, a swirl of Maple Syrup and some of the Kashi Toasted Berry Crisp sample I received the other day. This was one YUMMY Waffle! The cereal reminds of Granola, it's got that nice sweet crunch. Not sure if I would have it just with milk, but then again I'm not a Milk and Cereal kind of Girl. I do find that it would be a nice addition to my yogurt or as a toping.
If you haven't picked up your free sample of cereal head over to Kashi and check it out.
Sunday was a beautiful day in Toronto so I decided to take it outside!! YIKES.
My 1st Run OUTSIDE
Week 10: Session 1
5min warm up
Run for 10minutes and walk for 1minute (repeat 4 times/44mintues)
probably a 10 minute cool
4.06 miles in 44 minutes.
I had a some issues figuring out how to work the Garmin... I guess that can happen if you decided you are too good for instructions!! So I only got the miles for the running portion it does not include the warm up and cool down.
I was so excited about running outside and trying to figure out how to use the Garmin, that I completely forgot to stretch before and after and let me tell you I'm paying for it today. My hips are sore and so is my right knee and shin. Which could also be from running on hard surface compared to running on the treadmill, I really hope that is not the case.
Let's talk about my fear of running outside. If you have been following my blog you know that all my running up to this point has been on the treadmill. I feel comfortable running at home, where no one can see me and I can sweat like a pig and not worry about it. AND I have always heard that running on the treadmill is easier because it propels you, so all you have to do is keep up.
I was really worried that once I ran outside I would have a really hard time.
Well I'm happy to say that this is simply not the case! I felt amazing running outside. I had no problem running for 10minutes at a time. This was a great run, probably one of my easier runs to date.
I loved feeling the cold air on my face and breathing the fresh air. I can't believe what I've been missing out on. I absolutely understand now why people get addicted to running.
I can't wait for my next run, which should be on Tuesday... not sure if it will be an outside run or on the treadmill, it all depends on the weather and how early I can make it home. Not sure if I feel comfortable running at night by myself yet.
My next running session will be 20minutes running and 1 minute walking followed by another 20minute run.
Have you always run outside? Or did you start on the treadmill and then move to running outside?
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