I realise for a lot of people 35 mins to run 5km is slow. They could walk it in that time.
But 5km in under 35mins was on my list of goals for this summer. Today I did it. Just. 34mins 52 secs. My last km was slow, but the first four were pretty consistent.
It's taken me almost 7 months to get to this point. I need to push myself harder, my times are fairly consistent but there hasn't been much improvement. Here's my 5km times for the year.
6 March 38:65
8 March 37:52
11 March 38:23
17 March 39:51
1 May 39:03
15 May 36:47
19 June 40:03
21 June 35:14
27 June 36:45
3 July 36:44
30 July 34:52
So last week, I pretty much kept to my plan for working out.
Monday - does weeding count? This was my rest day.
Tuesday - 7km run. 48mins 36 secs
Wednesday - Swam 1 mile
Thursday - 4km easy run
Friday - Swam 1 mile
Saturday - 3.5 km run.
Sunday - Unplanned rest day.
This week was a pitiful effort.
Monday - 8km run. This was good.
Tuesday - Dental surgery. I could have gone for a swim before by 1030am appointment. But I was lazy and didn't.
Wednesday - doped up on painkillers and slept away most of the day
Thursday - The peridontist said I shouldn't run or swim for a week. Why not? I had surgery on my mouth, not my legs or my arms. So did nothing
Friday - another day of nothing
Saturday - today I finally grew bored with no workout. I was restless. I went for a run. I didn't get far. Not even 1/2 a km. My gums started bleeding. I guess there was a reason they said no running for a week.
So, next week? Not sure what'll happen yet. But I can't sit round doing nothing much longer.
Since the beginning of May I've made a concerted effort to exercise regularly again. Why? Because it's good for me. It also means if I want to have a beer or glass of wine in the evening, or a cookie during the day, I can.
Not only is it physically good for me, it's mentally good for me. I run out all the crap that's cluttering up my head. Week before last there was one day where I was particularly antsy. I was restless, I couldn't sit still, and nothing sound good. It was pointed out to me, half in jest that I hadn't done any exercise in two days and that's why I was irritable. So I went for a run. Felt much better afterwards.
Around the middle of May I started swimming again. Right now I'm running three times a week and swimming 3 times a week. I'm used to swimming in a 50m pool. The pool here is 25m - that's a lot of turns. I can't flip turn do it means lots of stop/start turns. I usually swim between one and two kilometres. I run between 3 and 5km.
I still don't run very fast but my times are improving. Previously my fast time for 4km was 32:54 in October 2011, at the beginning of May I ran in 30:46. This week I ran 4km in 29:22. Not a huge improvement but I'll take it.
The only problem is my muscles all ache. No injuries or anything. I've just been lazy for so long that my muscles are not used to all this exercise. I need to find a yoga class, to get some stretching in.
I'm determined to keep the running and swimming going through June. Don't let me slack off.
I don't remember the last time I did a hill workout on purpose. Never? In fact I chose my running route based on the lack of hills.
But right now I am living at the top of long and steep driveway. Well, long and steep by my standards. The first two runs I did here, I jogged down the driveway, went for my run and then crawled back up the driveway.
Looking down part of the driveway
After yesterdays 2km swim my legs were already shaky, so today I thought I'd go for a shorter run. 20 mins. Nothing too strenous. As I was standing at the top of the driveway getting ready to start, I had a moment of insanity. I decided that I would do my version of a hill workout for 20 mins.
The top portion and steepest part of the driveway.
Walk down the driveway and then jog (not run) up. Repeat. For 20 mins. I guessed I might me able to run it once, then stagger twice more and the 20 mins would be done.
From the top looking down.
I suprised myself somewhat. I jogged all the way up the first time. Although I'm not sure you would actually calling it jogging, walking may actually have been quicker. I jogged about 3/4s of the way up the 2nd and 3rd time, then walked the rest. And I jogged just over 1/2 way up the 4th and 5th time.
(Normally at 5mins I'd be closer to .75kms and a current pace of 7:00 to 7:30 minutes/km. I'm much slower on a hill)
I think I'll try again in two weeks and see if there's any improvement. Right now my quads, my hamstrings and my glutes are screaming, crying, burning and shaking. They are definitely not happy with me.
See those green triangle? That's the hill profile. It actually looks worse than it is. The driveway is approx 120m long, and the elevation gain is about 20 metres. It certainly feels like a lot more than that.
I took a week or two off from running just because. I wasn't injured, I had the time, but not the motivation. Normally I run 2 of the 3 nights I'm out on the train; but as the end of the season approached I wanted to spend the evenings socializing with my colleagues.
I did run on Thursday night, our last night in Kamloops before we went to the Keg for dinner. It felt good.
Today felt really good. It's the longest and fastest I've run since March!
At various points I was running at 5.30min per km. Usually my pace is 7-8mins per km.
After a good cool down walk, and some stretching I stopped at the local coffee shop to refuel before heading home.
Yesterday got off to such a good start. I went for coffee with Jacqui and her adorable baby girl, Maggie. I haven't seen them since October. Jacqui looks great and Maggie has grown so much. It was a lovely morning.
When I got home I went for a run along the river to the airport and back. 5K in 36 mins 47 secs with an average pace of 7.21 mins per km. Felt pretty good afterwards. A little out of breath but not like I was going to die or anything. I probably could have pushed a little harder. I stretched and used my new stick afterwards. It made a huge difference. I wasn't sure it would, especially the first time. My calves are still tight, bit no where near as bad as usual. Why didn't I get a stick earlier? Or use the rolling pin?
Last night I went to boot camp with hubby. It was a blue sky and a warm evening. We worked out in shorts and t-shirts and outside. It was a ball workout. I like sit ups and push ups on the ball, but am so not a fan of running while holding the ball above my head. I felt pretty sluggish throughout. I thought it was just cause I'd been for a run earlier.
But by the end of the hour I had a blinding headache. Literally. The vision in my right eye was all blurry. Like looking through a really dirty window. By 8pm I was home, drugged up on T3s and in bed. I slept until midnight when I woke up to throw up for 2 hours. Slept thru to 730 this morning when hubby needed a ride to the train station. Then back to bed until Purolator rang the doorbell at 1030am.
I had something to eat and drank a bucket load of water. Now I think I'm going back to bed. I'm not even remotely interested in reading or watching telly, just sleeping. That's how I know I'm sick, when I don't even have the energy to read.
But I do it anyway. Why? God knows. It's cheap. I don't have to drive anywhere. It doesn't require a membership fee. And I feel good afterwards. Feel like crap during, but afterwards I feel like I can do anything.
Today was my first run since the Cadbury 2.5km at the beginning of January. My goal today was to run for 20 mins and to take it easy. It went a lot better than I was expecting.
5km. 37mins 41secs. Avg pace 7.30mins per km. That's pretty much the same stats as the Fall Classic 5k race I ran in November. I'm just happy I don't have to start the Couch to 5K program all over again.
This has got to be my favourite race to date. Yep it beat out the Disney World and the Disneyland Half marathons. How can it not? 2.5km round the Cadbury Estate. A bag of chocolate at the end. And it started at 10:00am not some before the sun rises ungodly hour. Did I mention it was only 2.5km?
The Cadbury Marathon is actually in its 28th year. Hubby and I are certainly not ready for a marathon or a half marathon. That left the 2.5km or the 1.25km. Even for us out of shape non runners the 1.25km would have been a cop out.
Our friend David H run in the Half Marathon and he finished before our race even started. 1hr 46 mins for 21km. That's pretty awesome.
His daughter Meg, ran the 2.5km with us. Ummm, yeah, let me rephrase that. Meg lined up with us at the start line. Then she left both hubby and I for dead. Miss Meg (11) finished a good 3 minutes ahead of either of us. Go Meg! (Mum, Sharyn made us all lunch including homemade ice cream and slushies)
The official results probably won't be published until later in the week, but the runkeeper app on my iPhone says:
2.47 km - the course was too short. Where's Mr Wilson?*
Average pace of 6:25min/km. Are you kidding me? That's fast for me. The 5km I did in November was 7:55min/km. I doubt that I could maintain the faster pace for 5km. I was ready to curl up and die at the end of the run today. And it was hot. Who runs a race in the middle of the morning in summer. Not the brightest idea I've ever had, but at least it was short.
Hubby was ahead of me, I think he finished in around 15 mins. He did really well. He's still fairly early in the Couch to 5km and his longest run interval to do has been 5mins. So to run 15 mins is pretty impressive.
After being congratulated by Freddo Frog and Caramello Koala and receiving our Cadbury bags, we found some shade and watched the prize givings. Nah, we weren't race winners, so no $ or chocolate gift baskets for us.
But we both won spot prizes. Hubby's number was called and he won a box of chocolates. About 10 people later my number was called. I won a new pair of Mizuno running shoes. Woohoo!
The best part? We got to go shopping in the employee store. We bought $50.00 worth of chocolate. Don't worry. It's not all for us. Some of it, will show up in birthday and Christmas presents. So act surprised if you get some.
*Have you seen "The Games", the episode about the 100m track being only 96m?
I just found the preliminary official results on the race website.
Meg was 45th in 13 mins 16 secs
Dave was 56th in 15 mins 08 secs
I was 62nd in 15 mins 49 secs
David H was 43rd in the half marathon (out of 422) in 1hr 46 mins 53 secs
Today was the New Balance Fall Classic. Although today it was more like the Winter Classic. The Fall Classic consists of a half marathon, 10km, and 5km. I signed up for the 5km, as last week I finished the Couch to 5K running program.
-1°C, slush and ice and snow flurries is not my idea of great running weather. I had about 10 layers on to keep warm including toque/beanie and scarf. I forgot my gloves but luckily the race organisers were giving away free race day gloves. I ditched the toque/beanie and scarf before the race started. And I left the gloves and the first water station.
my chip - it was stuck on the back of my bib, rather than a chip I had to attach to my shoelaces. I like this much better.
The run went okay. Last year I tore my right calf muscle. Today is was fine. My left calf not so much. It was so tight I thought I might have to stop running and walk. I warmed up and lightly stretched before hand so I'm not sure why it's acting up. I have never been so glad to see the 4km sign.
I signed up for a post race massage on both calves. Now I can barely walk. The right calf is fine, but the left is definitely chucking a hissy fit. Boot camp starts again tomorrow, so it had better recover soon.
My event shirt. I upgraded from the t-shirt to the 1/4 zip and I'm glad I did. It's fleecy on the inside and warm.
I started the Nike thingy on my iPod when I crossed the start and hit done as I ran past the finish line. According to it I ran for 37 mins 37 secs at a pace of 7:55mins per km. It says I only ran 4.75km.
According to the Fall Classic results page my chip time for 5kms was 36:00 mins even. I was 20th in my age group and 153rd overall. (There were 244 runners who finished the 5km). I am happy with 36 mins. The last time I ran a timed 5km race, about 4 years ago my chip time was 44mins. So I've dropped 8 minutes off my time, and I was running with a dodgy calf. I had three goals in mind today. a) finish b) run the entire 5km and c) finish in under 40 mins. I met all 3 goals.
Next up? I'm going to stick with 5km for a bit, and work on speed and hills. And then Pam and I are going to run a 5km in the spring. Right, Pam?