A great start to the week!!

After being pretty lazy with my running last week, I had a great start back last night!  I ran a solid 2.0 mi at 5.0pace.  Walked 0.25 to cool off.  The best part: my shins didn't hurt and I felt great after!  Actually, I felt great during too!

Back to the Blog!

So today was a distance day.  HA!  I have been a couch potato for the past two days, down with a small head cold/ache.  I blame dehydration for most of the barrier today.

I was planning to run 1.8mi.  However, my legs weren't feeling it.

Grand summary of the day: 1.5 mi at 5.0-5.5 pace.  Walking before and after, sum total 2.25 mi.

Yes, the total distance is coming along, but the running distance is lacking.  There's always tomorrow.

Hills!... They hurt.

So I took the initiative to create my own running workout today.  Creating a workout of weights or any other cardio is a fun thing for me, but running... still semi-foreign territory for this girl!

I owed the treadmill a good hill run.  SO...
2 min @flat road
2 min @ 4%
total of 0.5 mile.  At this point my legs were aching and I have a left shin that has been a bit sore.  So rather than pushing today, I eased off at that 0.5 mi.
Walked 0.25 mi, then ran 0.5mi at 5.3 pace.

It was an ok run, not nearly as stellar as the day before!

Distance Day!

I did exactly what was assigned by Coach J today!!  Woot woot!

It was distance day and I felt great thru the whole run.  I warmed up for 0.20 mi walking, then ran 1.5mi @ 5.0 pace.  Cooled down a little with a 0.25mi, then finished off with a sprint 0.2mi at 6.5 pace.
Core/abs and a little calf raising to strengthen the shins to top it all off!

Incredible workout!!!  I'm getting so motivated for the Bolder Boulder, and contemplating a 5k before that, just to stay focused.

Speed Work! Week 3

Today was Jared's recommended speed workout.  WOW!!!  Tough one, it was!!

Run 1:30 @ 5.0 pace; 0:30 @ 6.5 pace. x 9 minutes.  (I was assigned 12 minutes but it wasn't happening today.)  I walked 0.25 miles and recovered a little, then ran the last 0.5 mi at 5.0 pace.

Legs are still tired!!

Week 3

I fell off my own wagon and didn't catch this up recently so here's a recap of the week!

I ran Sunday and Monday, one day being better than the other.  On Wednesday I went for a 40 min bike ride outside, I think a total of 5 miles.

Sunday: Treadmill
Ran total of 1.5 mi, the first 0.5 mi at 5.4 pace.  The second 0.5 mi I slowed to 4.8.  Then I walked 0.25 mi to let my legs cool off a little.  Ran the last 0.5 mi at 5.0.
I found that while I've been so intimidated by running above 5.0pace for very long, it was actually way easier than the 4.8 pace.  I worked on lengthening my stride and it felt great!  Then I came home and reported off to Coach J, who was recovering from his half-marathon.

Monday: Treadmill
Intervals as directed by Coach J.
I did 2min @ 4% incline, 2 min @ flat road.  4.8 pace.  I adjusted a little to speed it up when on flat road.  Decent workout.

Wednesday: bike
5 miles on my road bike.  Head wind.  Per HR monitor burned 400 calories.

NO RUN day.

After a frustrating running week, I took the day off from running and did a workout that I can feel good about.  STAIRCLIMBER!!!!  Then abs

Intervals stairclimber: Work rate- 50, Rest rate- 35
20 min.
Oblique Side raise- 2sets, 10 reps
10 Burpees!!!
Full Sit up with Kettle bell- 10lbs- 2 sets, 15 sit ups.

Small Redemption!

After a very sub-par run yesterday and then rehashing the whole ugly thing with Coach Jared, I went to the gym with big motivation today!  The legs are still a little tight/sore from skiing Monday, but I pushed thru it anyhow.
Jared set the goal for me to run 1.25mi solid.  I almost made that, but did make up for the lack of "solid".

Run total: 1.65mi.  20 min.
My warm up/cool down walk was appx 5 min total.
I had a 1 min walk break, twice during the run.  Pace varied between 4.6 and 5.2.
Last 0.25mi was faster pace @ 5.2.

Weights:
Chest press: 20 lbs, 2 sets, 12 reps
Chest cable fly: 12.5 lbs, 2 sets, 10 reps
Oblique twist: 20 lbs, 2 sets, 12 reps
Abs/obliques

Goal by the end of the week: One good, solid run.

After a few days off...

So I have no idea how far I ran today.  I ran this path that goes around the lake at Jared's.  I ran for about 6 minutes at what I think was close to the pace I've been going, and then... Leg cramps!  Lung cramps!  And to top it off, I puked.  Really?  I guess I got a little too excited about my last run!  I also decided I must be pretty dehydrated (cramping).
Despite a bad start to my workout, I continued doing walk/run for a total of:
28 minutes, 250 cal.

Now I'm off to my greek yogurt and a few BIG glasses of water!

Day 4

Great workout today!!  I didn't know how the run would go considering I ran all night at work, but it was much better than expected!

Workout:
Treadmill Run- Hills
4.6mph- 2min, 0 incline- 2min, 1.0% incline.  20min total.
1.25miles solid!  0.25 walk (warm up/cool down)
Weights:
Chest cable press- 12 reps-2 sets- 20 lbs
Chest cable fly- 10 reps- 2 sets- 12.5 lbs
Lat pull down- 10 reps- 2 sets- 60 lbs
Seated row- 10 reps- 2 sets- 70 lbs
Back/shoulder fly- 12 reps- 2 sets- 15 lbs
Overhead tricep extension- 15 reps- 2 sets- 20 lbs

Day 3

So I think my training plan will be structured as 2-days on, 1-day off.  Day 3 was my day off from the gym, but don't you worry!  My legs certainly did not get a lazy day!  I walked just under 5 miles at work tonight.   Tomorrow's plan: back to the gym for a little hill action!

Day 2

Well Day 2 was more productive than I thought it would be.  I really have to make myself go to the gym on work days, but I did make it!

Workout today:
Run Pyramid:
starting at 4.6, 2 min
4.8, 2min
5.0, 2min
5.2, 2min
5.0, 2min
4.8, 2min
4.6, 2min
walk
run 0.25 mi at 5.2
Total: Run 1.0 mi, walk 0.25mi.

Not so bad considering I wasn't sure I'd even make it to the gym!

Day 1!!

So I have decided that I want to successfully train for a 10K this spring, after watching Jared train for his first full marathon.  I decided blogging could be a really good tool for tracking and accountability after reading another friend's training blog.  Last night I was excited and totally motivated to train for this.  Today I had my Day 1 work out and am now a little intimidated, but still motivated!
I am starting out running on the treadmill, as I can control my speed and get accurate distance measurements.  My goal is to move to more outdoor running in a few weeks or so.

Workout:
Treadmill- Run 1.0mi, walk 0.6mi.  Run pace was 4.8-5.0
Weights:
Leg press 130 lbs- 12 reps- 2 sets
Leg extention 90 lbs- 10 reps- 2 sets
Oblique twist- 20 lbs- 12 reps- 2 sets, each side
Back extention- 70 lbs- 12 reps- 2 sets
Side plank raise- 10 reps- 2 sets, each side
Burpees (extreme)- 10

Calories burned, per HR monitor: 450

Not too bad for Day 1!