Intervals are hard! Today I did my first session. A 1.6km (13 min) warm up run. I then did:
400m in 2:24 (5 seconds above goal pace)
200m walk then 200m jog back to the start to recover
400m in 2:14 (5 seconds below goal pace)
200m walk then 200m jog back to the start to recover
400m in 2:12n(7 seconds below goal pace)
200m walk then 200m jog back to the start to recover
I was a bit of a wimp and stopped after 3 intervals. I should and could have pushed on to do 4 intervals, but if I'm completely honest with myself, I did give myself an 'out'.
I set everything up yesterday afternoon by borrowing a trundle wheel from work. I mut have looked quite an idiot walking down the pedestrian path, eyes to the ground, counting the metres. The worst thing was there are lots of other cyclists and runners, and I couldn't look up at all or I'd miss seeing the little arrow tick over on the wheel (there was no 'click' noise), so I couldn't see anyone coming.
I suppose though, that I should be pleased with my run today. For starters the whole way home from work I was having an argument with myself in my head about how tired I was, and how much I didn't feel like going for a run, and how much I wanted to lie on the couch and eat chocolate. I nearly didn't win that argument - the temptation was huge. So I managed to at least get out there, and I also managed to run some intervals.
As I said, the intervals themselves are harder than I thought. 400m might seem pretty short, but it takes longer than I thought and there is enough time to have another conversation with yourself about how tired your legs are and how much you don't feel like it.
Onwards and upwards though. Next week I'll try for 4 intervals, and I'd like to not have to walk in between each set too. Certainly something to work on, and hopefully this will give me a focus for my running.
Tuesday, May 27, 2008
Sunday, May 25, 2008
Picking up speed
Today's run: 5km race, 31 mins 22 secs
Well it was bloody freezing this morning lining up for the 5km race at 7:30am. Lots of fog and not many degrees. I was pleased to be able to line up though... my sister and her husband were visiting Sydney and so I needed my run to be done early so I could go and have breakfast at Mum and Dad's with them. And truth be told, there was a part of me that thought that if I did the 5km race, I wouldn't feel so bad for not pushing for a further distance in a training run!
The race wasn't too bad. I didn't feel very speedy but it wasn't too shocking a time. No where near a PB, but I figure that since my half, I only did a puny run yesterday so I wasn't expecting big things. Nice as always to run in company.
It has also solidified what I want to focus on post-half... speed training. I think I'll always be a slow poke, but slow poke is a relative term, and after being comprehensively beaten by not just one but many kids under 15, and by quite a lot of minutes I might add, I think it's time I focused on getting quicker. Don't get me wrong, I don't mind being beaten by kids, but I guess it has made me realise that I just haven't put the effort into running fast like I've put the effort into running long. I'm going to borrow a trundle wheel from school on Monday and look like an idiot measuring a 400m track for my intervals. I've worked out what pace I think I should be running at, and I keep playing with my watch to see if I can work out the lap timer function (I can't). All that's left to do know is put my money where my mouth is!
Well it was bloody freezing this morning lining up for the 5km race at 7:30am. Lots of fog and not many degrees. I was pleased to be able to line up though... my sister and her husband were visiting Sydney and so I needed my run to be done early so I could go and have breakfast at Mum and Dad's with them. And truth be told, there was a part of me that thought that if I did the 5km race, I wouldn't feel so bad for not pushing for a further distance in a training run!
The race wasn't too bad. I didn't feel very speedy but it wasn't too shocking a time. No where near a PB, but I figure that since my half, I only did a puny run yesterday so I wasn't expecting big things. Nice as always to run in company.
It has also solidified what I want to focus on post-half... speed training. I think I'll always be a slow poke, but slow poke is a relative term, and after being comprehensively beaten by not just one but many kids under 15, and by quite a lot of minutes I might add, I think it's time I focused on getting quicker. Don't get me wrong, I don't mind being beaten by kids, but I guess it has made me realise that I just haven't put the effort into running fast like I've put the effort into running long. I'm going to borrow a trundle wheel from school on Monday and look like an idiot measuring a 400m track for my intervals. I've worked out what pace I think I should be running at, and I keep playing with my watch to see if I can work out the lap timer function (I can't). All that's left to do know is put my money where my mouth is!
Saturday, May 24, 2008
It's been a while...
Today's run: 3.2km, 23 mins 38 secs
This is my first run back after my half last Sunday. On Monday, I could barely get around, I felt every little movement in all my joints and stairs were a problem. Tuesday was better - I felt very stiff but could get around reasonably ok. On Wednesday and Thursday I felt good, but didn't get home until really late. It was already dark and I don't fancy running in my area in the dark on my own. So no run then. Friday afternoon is drinks with the girls after work, so I figured I may as well just call this a week off and be done with it.
I have been eating like a guts all week - lots of work stresses happening, plus with being away last weekend I haven't done any grocery shopping and have had very little food left to choose from! I can actually feel the difference in my pants with eating rubbish and no running this week. Must work on that!
This mornings run was ok. It was nice to get out this morning, although I didn't have much energy in my legs and I think I need to build up a little again. I also need to get some direction pretty soon, I feel a bit aimless without a goal in sight. Only managed a measly 3.2km, but I just didn't have the heart or energy to go further.
Onwards and upwards eh?
This is my first run back after my half last Sunday. On Monday, I could barely get around, I felt every little movement in all my joints and stairs were a problem. Tuesday was better - I felt very stiff but could get around reasonably ok. On Wednesday and Thursday I felt good, but didn't get home until really late. It was already dark and I don't fancy running in my area in the dark on my own. So no run then. Friday afternoon is drinks with the girls after work, so I figured I may as well just call this a week off and be done with it.
I have been eating like a guts all week - lots of work stresses happening, plus with being away last weekend I haven't done any grocery shopping and have had very little food left to choose from! I can actually feel the difference in my pants with eating rubbish and no running this week. Must work on that!
This mornings run was ok. It was nice to get out this morning, although I didn't have much energy in my legs and I think I need to build up a little again. I also need to get some direction pretty soon, I feel a bit aimless without a goal in sight. Only managed a measly 3.2km, but I just didn't have the heart or energy to go further.
Onwards and upwards eh?
Sunday, May 18, 2008
Race Report - First half marathon!
Today's race: 21.1km Canberra Half Marathon, unofficial time 2 hr 24 minutes
I did it! I'm sore and walking like an old, old lady, but I did it!
Drove down to Canberra on Friday evening with my parents - we used the weekend as an opportunity to visit my sister and her hubby and my aunt and uncle whilst we were there. Saturday was freezing... not only was the temperature pretty low but the wind chill factor was hideous, and every time I checked the weather for Sunday the forecast got worse. Of course I had only packed a t-shirt and shorts to run in on Sunday morning, but on Saturday I was getting very worried about whether I would DNF due to hypothermia. The girls in the family had a shopping trip on Saturday afternoon, and as a 'just in case' measure, I bought a new long sleeved running top. I know the golden rule is not to wear in a race what you have not tried in training, but I didn't know what would be worse. Saturday night was a family dinner - I chose the pasta option!
As it turned out, Sunday wasn't too bad a day. When I woke up it was already about 8 degrees (although windy), so I figured surely the temperature would have to increase a little bit. Had breakfast, got myself dressed and ready (in my long sleeved top - and with plenty of Bodyglide applied), and my Dad and uncle came down with me to the start. I had a tracksuit over my running gear until the last moment, which was very necessary, and had gloves on and a headband that covered my ears. Didn't see many cool runners at the start, although I think I spotted BigAdam ahead of me as we waited for the gun to go off.
Took the tracksuit off and handed this to Dad, but kept the gloves and headband on, which was a wise move. Although it was sunny and the temperature had increased a little, there was still quite a cold wind. Off I went - the first part of the course was a 4km loop that went back past the start line. By the time I had gone 1km I was a tail end charlie, but that was ok because it meant I didn't really get overtaken much on the run but managed to peg quite a few runners back along the way. At the 4km mark I handed my gloves to Dad, and he and my uncle went back home and left me to it.
Then the real work started. I had tried not to start out too quick - I did go a bit quicker than I had wanted to but felt comfortable - figured it wasn't too much quicker and I would just try and hang on. I don't have a garmin, so I have no idea of splits. Most of the run was quite pleasant in terms of scenery - it was almost always next to the lake, and through woods and trees. Most of the run just involved my sticking at my pace and trying not to think too far into the distance about how far I had to run. My sister and hub were planning on meeting me at Scrivener Dam - at about 11km. That perked me up as I approached it, but they weren't there... so for the next 5km, I kept looking out for them at every corner - it kept me going quite well as a strategy! It turned out they were at the 15km mark. They had waited at the bottom of quite a hill, and my sister ran with me to the top of it, which was great. The then drove round to the finish to meet me there.
Things got a bit tough around the 17-18km mark, and there was some gritting of teeth, but the good thing was I was close enough to convince myself that it would be over soon.
The worst part of the run was the last km, coming over the bridge over the lake. Man, that wind was freezing and went straight through me! My sister was waiting about 200m from the finish, and gave me just the motivation I needed to put on whatever turn of speed I had left in my legs.
I was excited to finish. I was excited to go less than 2 and a half hours. I was excited to go less than 2 hours 25 mins. But when I finished, we didn't hang around - the whole family had come to the finish line - I didn't have the energy to talk or do anything except drink some gatorade! But what a great day!
The three hour car trip back to Sydney this afternoon wasn't very helpful to my recovery - I had a hard time getting out of the car! Just trying to catch up with how all the other competitors went on the day. Will have to start planning my next half!
I did it! I'm sore and walking like an old, old lady, but I did it!
Drove down to Canberra on Friday evening with my parents - we used the weekend as an opportunity to visit my sister and her hubby and my aunt and uncle whilst we were there. Saturday was freezing... not only was the temperature pretty low but the wind chill factor was hideous, and every time I checked the weather for Sunday the forecast got worse. Of course I had only packed a t-shirt and shorts to run in on Sunday morning, but on Saturday I was getting very worried about whether I would DNF due to hypothermia. The girls in the family had a shopping trip on Saturday afternoon, and as a 'just in case' measure, I bought a new long sleeved running top. I know the golden rule is not to wear in a race what you have not tried in training, but I didn't know what would be worse. Saturday night was a family dinner - I chose the pasta option!
As it turned out, Sunday wasn't too bad a day. When I woke up it was already about 8 degrees (although windy), so I figured surely the temperature would have to increase a little bit. Had breakfast, got myself dressed and ready (in my long sleeved top - and with plenty of Bodyglide applied), and my Dad and uncle came down with me to the start. I had a tracksuit over my running gear until the last moment, which was very necessary, and had gloves on and a headband that covered my ears. Didn't see many cool runners at the start, although I think I spotted BigAdam ahead of me as we waited for the gun to go off.
Took the tracksuit off and handed this to Dad, but kept the gloves and headband on, which was a wise move. Although it was sunny and the temperature had increased a little, there was still quite a cold wind. Off I went - the first part of the course was a 4km loop that went back past the start line. By the time I had gone 1km I was a tail end charlie, but that was ok because it meant I didn't really get overtaken much on the run but managed to peg quite a few runners back along the way. At the 4km mark I handed my gloves to Dad, and he and my uncle went back home and left me to it.
Then the real work started. I had tried not to start out too quick - I did go a bit quicker than I had wanted to but felt comfortable - figured it wasn't too much quicker and I would just try and hang on. I don't have a garmin, so I have no idea of splits. Most of the run was quite pleasant in terms of scenery - it was almost always next to the lake, and through woods and trees. Most of the run just involved my sticking at my pace and trying not to think too far into the distance about how far I had to run. My sister and hub were planning on meeting me at Scrivener Dam - at about 11km. That perked me up as I approached it, but they weren't there... so for the next 5km, I kept looking out for them at every corner - it kept me going quite well as a strategy! It turned out they were at the 15km mark. They had waited at the bottom of quite a hill, and my sister ran with me to the top of it, which was great. The then drove round to the finish to meet me there.
Things got a bit tough around the 17-18km mark, and there was some gritting of teeth, but the good thing was I was close enough to convince myself that it would be over soon.
The worst part of the run was the last km, coming over the bridge over the lake. Man, that wind was freezing and went straight through me! My sister was waiting about 200m from the finish, and gave me just the motivation I needed to put on whatever turn of speed I had left in my legs.
I was excited to finish. I was excited to go less than 2 and a half hours. I was excited to go less than 2 hours 25 mins. But when I finished, we didn't hang around - the whole family had come to the finish line - I didn't have the energy to talk or do anything except drink some gatorade! But what a great day!
The three hour car trip back to Sydney this afternoon wasn't very helpful to my recovery - I had a hard time getting out of the car! Just trying to catch up with how all the other competitors went on the day. Will have to start planning my next half!
Tuesday, May 13, 2008
Counting down the days...
Today's run: 6.4km, 47 mins 6 secs
As I left work this afternoon, I said to my colleague "If I can't tell you tomorrow morning that I went for a run tonight, then please kill me!" So under that sort of pressure, I went for a run this afternoon, even though I was pretty bushed and really didn't feel like it. As normal, though, I didn't feel too bad once I got there.
The run itself was ok. No niggles and I managed a reasonable pace considering I raced on Sunday, so that was good. Didn't want to push things too much today though. I had hoped to do 8km, but I didn't get home from work early enough and by the time I had started it was already starting to get dark, and I won't run in my area in the dark.
Counting down the days now until my half. I need to start getting all my gear organised so that I don't forget anything. On the other hand, not thinking about it has been a great strategy at the moment for not getting nervous, so perhaps I will leave the organisation until later!
As I left work this afternoon, I said to my colleague "If I can't tell you tomorrow morning that I went for a run tonight, then please kill me!" So under that sort of pressure, I went for a run this afternoon, even though I was pretty bushed and really didn't feel like it. As normal, though, I didn't feel too bad once I got there.
The run itself was ok. No niggles and I managed a reasonable pace considering I raced on Sunday, so that was good. Didn't want to push things too much today though. I had hoped to do 8km, but I didn't get home from work early enough and by the time I had started it was already starting to get dark, and I won't run in my area in the dark.
Counting down the days now until my half. I need to start getting all my gear organised so that I don't forget anything. On the other hand, not thinking about it has been a great strategy at the moment for not getting nervous, so perhaps I will leave the organisation until later!
Sunday, May 11, 2008
Mother's Day Classic
Today's race: 8km, 52 mins 29 secs (I think - I forgot to stop my watch!)
This morning's race took place only a couple of hundred metres from my place. So I set my alarm, tumbled out of bed, had a glass of water, got changed and went! A nice change from getting up hours and hours earlier, then driving for ages to get there! There was quite a crowd when I arrived, and a nice atmosphere too.
My parents came to watch this race, which was nice. It was a big effort, especially on the part of my mum, who on the other 364 days of the year likes to sleep in as much as possible! This morning she was up and there at 7:15! I did tell her that it was mother's day and she could sleep in, but she wanted to come and see me run, which was nice.
Once the run started, after the first km I worried that I had gone out a bit too fast, and I started to fear that I wouldn't be able to keep it up. I don't think I run particularly even splits. I think there were a couple of km's in the middle that were quite slow, but my overall average pace wasn't so different to what I started out at.
It's kind of sad when you're a slow runner and there's lots of people ahead of you who are not regular runners and they stop and take walk breaks - and still manage to stay ahead of you!
I think the best part of my run was when I finished my first 4km lap and was off out for a second lap. As I approached the finish line to start my second lap, the winner of the men's race crossed the line almost literally at the same time I did (although he's already completed two laps!). However, for perhaps the only time, I did get to experience the cheering from the crowd and the MC going nuts etc as I approached the finish line which was nice!
I managed to finish really well today too. I'm always good for a sprint finish, which probably tells me that I could have put more effort in. But the last couple of hundred metres or so I really stretched out and felt like I was flying. I really am going to have to start some serious speedwork once my half is done next week.
Today's run is not a PB - I ran a 48:xx 8km race when I was running back in 2006. But today was about 3 mins better than when I ran my first 8km (this time around running) a couple of months ago, which was nice. And plugging the numbers into McMillan, he says I can do a 2:27 half. As far as the half goes, my number 1 goal is finish, and my number 2 goal is 2:30, so that's reassuring. I'm getting scared though... 21.2kms is such a long way!
Hopefully I can add some photos from my race here later.
This morning's race took place only a couple of hundred metres from my place. So I set my alarm, tumbled out of bed, had a glass of water, got changed and went! A nice change from getting up hours and hours earlier, then driving for ages to get there! There was quite a crowd when I arrived, and a nice atmosphere too.
My parents came to watch this race, which was nice. It was a big effort, especially on the part of my mum, who on the other 364 days of the year likes to sleep in as much as possible! This morning she was up and there at 7:15! I did tell her that it was mother's day and she could sleep in, but she wanted to come and see me run, which was nice.
Once the run started, after the first km I worried that I had gone out a bit too fast, and I started to fear that I wouldn't be able to keep it up. I don't think I run particularly even splits. I think there were a couple of km's in the middle that were quite slow, but my overall average pace wasn't so different to what I started out at.
It's kind of sad when you're a slow runner and there's lots of people ahead of you who are not regular runners and they stop and take walk breaks - and still manage to stay ahead of you!
I think the best part of my run was when I finished my first 4km lap and was off out for a second lap. As I approached the finish line to start my second lap, the winner of the men's race crossed the line almost literally at the same time I did (although he's already completed two laps!). However, for perhaps the only time, I did get to experience the cheering from the crowd and the MC going nuts etc as I approached the finish line which was nice!
I managed to finish really well today too. I'm always good for a sprint finish, which probably tells me that I could have put more effort in. But the last couple of hundred metres or so I really stretched out and felt like I was flying. I really am going to have to start some serious speedwork once my half is done next week.
Today's run is not a PB - I ran a 48:xx 8km race when I was running back in 2006. But today was about 3 mins better than when I ran my first 8km (this time around running) a couple of months ago, which was nice. And plugging the numbers into McMillan, he says I can do a 2:27 half. As far as the half goes, my number 1 goal is finish, and my number 2 goal is 2:30, so that's reassuring. I'm getting scared though... 21.2kms is such a long way!
Hopefully I can add some photos from my race here later.
Saturday, May 10, 2008
I should have run on Thursday
Today's run: 6.4km, 48 mins 4 secs
Since last weekend, I only ran 5km on Wednesday and now this morning. I was planning on running on Thursday, and felt ok when I left work, but once again on my drive home I truly struggled to keep my eyes open I was that tired. So when I came home, I managed to convince myself that curcling up on the couch for a while would be a good thing. Truth be told, I actually felt better when I got home and I'm sure I could have managed a run, but I just didn't.
So when I ran this morning, I really thought that I would have been a bit faster and felt better after quite a rest. Not that my run was bad, but it wasn't anything to write home about. I ran in my local park, where they're setting up all the finishing chutes and tents and things for the Mother's Day Classic tomorrow that I'm running there. It will be interesting to see what my time is. I don't want to go all out because it's only a week until my half, but I would like to go faster than I did a couple of months ago when I ran my first 8km.
Off to get my mother's day things in order for Mum tomorrow! :)
Since last weekend, I only ran 5km on Wednesday and now this morning. I was planning on running on Thursday, and felt ok when I left work, but once again on my drive home I truly struggled to keep my eyes open I was that tired. So when I came home, I managed to convince myself that curcling up on the couch for a while would be a good thing. Truth be told, I actually felt better when I got home and I'm sure I could have managed a run, but I just didn't.
So when I ran this morning, I really thought that I would have been a bit faster and felt better after quite a rest. Not that my run was bad, but it wasn't anything to write home about. I ran in my local park, where they're setting up all the finishing chutes and tents and things for the Mother's Day Classic tomorrow that I'm running there. It will be interesting to see what my time is. I don't want to go all out because it's only a week until my half, but I would like to go faster than I did a couple of months ago when I ran my first 8km.
Off to get my mother's day things in order for Mum tomorrow! :)
Wednesday, May 7, 2008
The start of tapering...
Today's run: 4.9 km, 37 mins 27 sec
A nice gentle run tonight over to Mum and Dad's for dinner again. I don't know what it is about that run - every time I do it, I seem to have problems with my left shin! Weird. But at least tonight it was only extremely mild, no pain at all.
I'm starting to go through the whole "have-i-done-enough-training-and-am-i-going-to-make-a-fool-of-myself" phase at the moment. Here's hoping it's just the nerves talking!
A nice gentle run tonight over to Mum and Dad's for dinner again. I don't know what it is about that run - every time I do it, I seem to have problems with my left shin! Weird. But at least tonight it was only extremely mild, no pain at all.
I'm starting to go through the whole "have-i-done-enough-training-and-am-i-going-to-make-a-fool-of-myself" phase at the moment. Here's hoping it's just the nerves talking!
Sunday, May 4, 2008
All out of juice
Today's run: 3.2km, 24 mins 23 secs
Didn't have much energy left in my legs after yesterdays effort. I could only manage a very short run, but since I'm finding it so hard to get out and run during the working week, I figured it was a chance to add a few more km's to my total whilst I had the chance.
Could barely raise myself to a shuffle however!
Today I'm enjoying a relaxing day - I've got some friends coming round and we're going to work on various craft projects whilst sitting in the sun eating and chatting. Sounds nice!
Didn't have much energy left in my legs after yesterdays effort. I could only manage a very short run, but since I'm finding it so hard to get out and run during the working week, I figured it was a chance to add a few more km's to my total whilst I had the chance.
Could barely raise myself to a shuffle however!
Today I'm enjoying a relaxing day - I've got some friends coming round and we're going to work on various craft projects whilst sitting in the sun eating and chatting. Sounds nice!
Saturday, May 3, 2008
Last long run before my first half
Wednesday's run: 4.9 km, 36 mins 24 secs
Today's run: 18.75 km, 2 hrs 37 mins 27 secs
First week back at school this week after the holidays - and so finding the energy and strength of mind to go running midweek was pretty difficult! As you can see from the above, I only managed it once! On Wednesday I ran over to Mum and Dad's and had dinner with them, then Dad drove me home. It wasn't a fantastic run - my left shin was quite sore, and I just never felt very comfortable on that run. But at least I got one done.
As for this morning, I got up at about 6am for breakfast - since I'll have breakfast before my run on race day, I wanted to see how that went today. Following breakfast though, I fell asleep again for another hour or so whilst it digested! Once I woke up (again) and got myself and my gear together, off I went. It wasn't a bad run, but not wonderful either. Legs felt ok, and no shin tenderness - having said that I wondered whether I had more of a heel strike happening today? (Something to check out at a later date). Mentally I tried to think only about running to the next corner, running to the next traffic light etc, rather than thinking of the whole long way I would be going. I was able to do that alright today, but I didn't feel quite as energetic as last week.
I have some concerns about my time in the half. I should say that really my goal is to finish, but I think anyone would be lying if they said they didn't have a time in mind. My first time goal is 2 hrs 30 mins, and the secret second time goal is 2 hrs 20 mins. Neither of them are quick times, but it's such a long time to keep up a quicker pace that I'm starting to get a bit worried. Today I managed nearly 19 kms, but on the day I'll need to do 2 more kms, and even at 19kms it took me 2 hrs 40 mins roughly.
Perhaps it's the nerves starting... Two weeks of tapering, here I come!
Today's run: 18.75 km, 2 hrs 37 mins 27 secs
First week back at school this week after the holidays - and so finding the energy and strength of mind to go running midweek was pretty difficult! As you can see from the above, I only managed it once! On Wednesday I ran over to Mum and Dad's and had dinner with them, then Dad drove me home. It wasn't a fantastic run - my left shin was quite sore, and I just never felt very comfortable on that run. But at least I got one done.
As for this morning, I got up at about 6am for breakfast - since I'll have breakfast before my run on race day, I wanted to see how that went today. Following breakfast though, I fell asleep again for another hour or so whilst it digested! Once I woke up (again) and got myself and my gear together, off I went. It wasn't a bad run, but not wonderful either. Legs felt ok, and no shin tenderness - having said that I wondered whether I had more of a heel strike happening today? (Something to check out at a later date). Mentally I tried to think only about running to the next corner, running to the next traffic light etc, rather than thinking of the whole long way I would be going. I was able to do that alright today, but I didn't feel quite as energetic as last week.
I have some concerns about my time in the half. I should say that really my goal is to finish, but I think anyone would be lying if they said they didn't have a time in mind. My first time goal is 2 hrs 30 mins, and the secret second time goal is 2 hrs 20 mins. Neither of them are quick times, but it's such a long time to keep up a quicker pace that I'm starting to get a bit worried. Today I managed nearly 19 kms, but on the day I'll need to do 2 more kms, and even at 19kms it took me 2 hrs 40 mins roughly.
Perhaps it's the nerves starting... Two weeks of tapering, here I come!
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