Wednesday, July 31, 2013

5K Run through = Success!

Distance: 3.1 miles
Duration: 41:37
Pace: 13:23

Yesterday I did a full 5K run through to prepare for the Biggest Loser race on Sunday, and I can't believe how I did. I've never finished a 5K (practice or real) in under 42 minutes!

To help me with my pacing, I used the Interval Run app. The last time I used it during a 5K was at the Run to Remember in May, but that didn't go quite as I had planned, and I now fully understand why.

With this app, you can set your custom run/walk intervals and have a voice-over prompt you to switch between the two during the workout. For some reason, at the Run to Remember I thought it would be a good idea to set my intervals to run 4 minutes, walk 1 minute, and then repeat until the end of the race. However, I hadn't actually trained for running at that pace. I did okay during the first interval, but then after the first minute of walking, I just didn't have it in me to maintain a steady pace for the next four minutes. Or the following four minutes, and so on. I finished that race with a time of 46:09, which wasn't too bad for my first run of the season after a long break, but it wasn't my best time, either.

Yesterday was different. Instead of going for longer run times that I know I'm not yet able to maintain for the duration of the race, I decided to set my interval times to run 1 minute and 30 seconds, and then walk 1 minute. Having these times made a HUGE difference in the quality of my running. I felt more relaxed, knowing that I was running for durations that matched those I've done with my 10K training app. Also, since the running periods were shorter, I was able to put more energy and effort into them, which increased my overall speed.

The run did have its tough moments, though. Around the 1.8 mile mark, that's when I started to feel myself hitting "the wall," thinking that I couldn't go any further. I was so close to calling it quits, telling myself that I could just do the full run sometime later this week, but by then, I reached 2 miles. Once I was there, I knew I could push through and finish. It was hard to keep going, even though I've done this so many times before.

Additionally, around mile 2.5, both of my feet started to cramp up and feel like heavy weights that were pulling me down. Maybe I had my laces tied too tightly again, but after I saw my average pace on RunKeeper, my motivation for finishing was being able to see what I knew would be a faster time. I'm glad I did it, because I literally screamed out in joy once I saw 41:37!

This was the first time that I'd actually done a full run through before a 5K race. I think that in the past, I've been too afraid to see how slow I would finish, but actually, yesterday was quite the opposite. Now that I see what I'm capable of doing, I can't wait to get to the starting point, run at the intervals that I know will bring me success, and finish the race in under 42 minutes.

Monday, July 29, 2013

W2D2: Short, but sweet

Where: Concordia University Outdoor Track
Distance: 1.17 miles
Duration: 17:07
Average pace: 14:39

Today's run was short, but it was a good intro run for the rest of the week, which will be more intense. I made sure to only use RunKeeper for the main part of the workout, and fortunately, the 10K Runner app didn't quit on me at all this time. Yay!

This workout consisted of:

1.5R + 2W (4 times)
1 R + 1W (2 times)

The longer runs went by very quickly, and I think that I could've gone even longer if my shins hadn't start to hurt a little towards the end. I admit that I don't always do the proper stretches after I finish running, so that's something for me to work on as well.

Saturday, July 27, 2013

Biggest Loser 5K, Chicago-style

Earlier this year, I heard the Biggest Loser TV show was putting on a series of races throughout the country, and I was excited to see that they were coming to Rockford, a city that's about an hour northwest of Chicago. I'm a huge fan of the show, so I thought that it would be fun to make their 5K one of my scheduled races for the summer. Sounds good so far, right?

Well, it ended up being the most disorganized race that I've ever run. Just to name a few things:

  • There were no course marshals to tell us which side of the street to stay on, so as most of the runners were headed down the main street, the earlier runners were coming back straight through us, since no one was really sure where to go.
  • The trail that we ran on for a large section of the course became incredibly crowded with traffic going both ways, especially with some people running and walking with double strollers.
  • The water station was only staffed by one volunteer, and none of the cups were filled with water. I didn't stop to wait, so I kept on going. I certainly don't blame the volunteer for this, but it's too bad that the race didn't have more people helping out at that part of the course.
  • And here's the big one: The official results weren't posted until 2 DAYS after the race. I have never had to wait that long to find out official times, and neither could all of the people who complained on the organization's Facebook page, wondering when our results would be up.

So, after that disaster of a race, I told myself that I would never again run in the Biggest Loser series.

With my 10K quickly approaching, however, lately I've been feeling that I don't want to go into it feeling overly anxious and jittery. I think that if I run a smaller race like a 5K about a week before the 10K, I'll get a lot of those nerves out of my system and hopefully let that feeling of success carry me over into the following week.

I started looking for a local race that I could register for, and I was happy to find one that's conveniently located downtown, is being held on a day that's open in my schedule, and best of all, uses almost the exact same course as the Chicago 10K! It all sounded so perfect, but of course, the huge catch is that it's another Biggest Loser 5K.

I seriously debated not doing it, and part of me is still wondering why I registered, considering how the Rockford run turned out. But I know that running on the same course as my 10K in a real race environment can only help me when it's time to do it again for the 10K.

Don't get me wrong --- there were certainly some good things about the Biggest Loser 5K in Rockford. I enjoyed talking with so many people who were also fans of the show and finally got up the courage to run their first race. Their stories inspired me, and I think it's amazing that a TV show can bring people together like that to make positive life changes.

But I truly hope that the race organizers have also made some changes since Rockford. We'll see.

Friday, July 26, 2013

W1D3 and W2D1: Going the distance

I meant to post this yesterday, but my internet was down (thanks, Comcast!). So here's how yesterday's run went:

Where: Lakefront trail, going north up to 47th Street
Distance: 2.68 miles
Duration: 42:27
Average pace: 15:50

What went well:

For this workout, I decided that I would try running two workouts consecutively. Realizing that it'll probably take 90 minutes to run a 10K, one of my biggest challenges will be getting used to being physically active for twice the amount of time that I am now. The last thing I want to do is to run the 10K, get to the halfway point, and then not have the momentum to keep going. So my plan is to gradually increase my distance and time during the training runs over the next few weeks.

Unlike last time, I actually remembered to stop my RunKeeper app at the end of my workout! Last week, I was so tired once I got home that I accidentally kept it going for another 15 minutes before realizing that it was still on. Oops!

Another positive change is that I could feel my energy level going up. When the run periods came during the workout, I knew that I could conquer them, and by the end, I even felt like I could push through for longer before reverting back to walking.

Lessons learned:

I have to play around my 10K Runner app to see how switching to other apps during a workout affects its ability to stay on. Yesterday, it seemed to stay on whenever I switched to RunKeeper, but then when I briefly switched over to the photo app, it shut itself off, even though I thought that I had paused it. I was about halfway through the W2D1 workout and there was no way to restart it from where I had left off, so I sort of freestyled the rest of the run. I was able to check off a box in the app to indicate that I had completed it, but I wonder if there's some way to recover a run that was already in progress.

Additionally, for next time I'm going to change the way that I use RunKeeper to track my stats. My stats for this workout include some of the 5-minute warm-up and cool-down walks, and now I'm seeing just how much those walking periods are slowing down my overall average pace. I don't actually see myself running for such a long period of time during the race, so I want the stats to reflect what I actually did during the main part of the workout.


Finally, for those of you who run along the southern part of the lakefront trail, please make sure to read this article about some recent robberies around 47th Street. It's scary to think about this kind of thing repeatedly happening so close to home, so stay safe out there.

Tuesday, July 23, 2013

The mental side of running

Tonight before my crossfit workout, I went on a short run in the area that's down the street from the gym. There were no cars on the gravel path, and aside from a few other crossfitters who were also doing their warmup run, there was no one else around me. 

I felt free. 

As I ran, I thought about the feelings I usually get when I start a race. I look around and see hundreds, and sometimes thousands, of other runners. I know that really, the only competition that matters is the one I have with myself, but even so, I start to feel nervous. I begin to doubt my abilities, and even once I've started running the race, I sometimes fear that I'll do so poorly that I'll be the last person to finish. 

Those types of feelings never cross my mind when I'm running alone, or even with just a small group of people at crossfit. I even tend to run faster when I'm on my own than i do when I'm actually running an official race. Maybe it's performance anxiety, or the fear that I'm being judged by everyone around me, even though as a whole, runners are some of the warmest and most welcoming people I've ever met. Whatever it is, it's all in my head. 

Hopefully, I can work on building up my confidence over the next few weeks as I continue to train for the 10K. 

Have you ever doubted your running abilities just before, or even during a race? If so, how did you start thinking more positively?

Thursday, July 18, 2013

W1D2: The Heat!

Where: Lakefront trail, going north from Promontory Point
When: 8:30 AM

The lesson I learned from today's run was to get out there as early as possible to avoid the heat. I slept in a little bit longer than I had expected, so by the time I got out, the heat was beaming down on me in full force. It was about 91 degrees when I was running an hour ago, but it would have probably been about 10 degrees cooler if I had started earlier in the morning.

From where I started at 55th Street, the trail was covered with the shade of trees, so I could see the sun without really having to feel it. However, that soon led into this one long stretch where there were no trees at all covering the path, so for that section, I really had to focus on just doing the work without letting the hot weather distract me. Having good music helped a lot, since it really made the time go by more quickly than I thought it would.

Even with the heat, I had a decent workout. The pain in my right knee seems to be going away, as is the pain in my back. Tomorrow will probably be a rest day for me, so I'll need to make sure to get plenty of sleep so that I can get up early on Saturday and beat the heat.

Wednesday, July 17, 2013

W1D1: Starting Over

Last week when I went out for some runs, it just didn't feel right. I know that I'm less than a month away from running my first 10K, but with the training I was doing, I felt like I was rushing myself and not really having a solid plan for how to move forward.

A couple of years ago, I tried doing Couch to 5K for the first time. I did it on and off for about four months, but only made it up to week 5 due to a lack of consistency on my part.

Thinking back to how I did that time, I realized that if I want this time to be different, I need to be a lot more consistent with my efforts. And also, I need to not get ahead of myself and really focus on building up my endurance.

So that's exactly what I did this morning. I decided to start over from the beginning, at Week 1- Day 1, because I need to do this right. I realize that with the 10K being less than a month away, I won't get through the entire 10K program by race time. However, I hopefully will improve my endurance, run faster, and increase my confidence.

With that said, here's how today's run went!

Where: Concordia University Outdoor Track
When: 7 AM

My back was still hurting from lifting a heavy laundry bag yesterday, and my right knee is still occasionally in pain for some unknown reason, so I wasn't sure how those factors would affect my running today. Fortunately, my body turned off the pain while I was on the track, and I forgot all about what wasn't feeling well.

The workout was over much quicker than I had expected, and I'm already looking forward to doing Day 2 tomorrow morning. I think that what also helped me was running on a track, since (and I know this may sound cheesy) I felt like a runner.

On my agenda of things to change: Glasses and headphones. I need to get my glasses tightened since they kept slipping off of my face, and I need to get headphones that wrap around the back of my neck since my earbuds kept trying to slip out. Fixing both of these things should help me keep focused on my running instead of constantly trying to put things back where they should be. Thanks, sweat!

Monday, July 1, 2013

Work and Working Out

I had a pretty good workout at Crossfit tonight, and I'll post more details about it with numbers and stats on Saturday, along with the rest of my exercises from this week.

I told one of my coaches that I'm planning to run a 10K in August, and he gave me two exercises that'll help me strengthen my hamstrings. They're the kind of exercise that seem so simple at first glance: "Oh, all I need to do is just lay down, straighten out my legs, and then lift up! That's easy!" But of course, it's never quite that easy. The hamstring exercises are definitely pushing me out of my comfort zone, but that's exactly what I need if I want to do this training the right way.

Before going to Crossfit, I spent a few hours this morning at school, meeting with some other teachers who are part of our school's technology committee. Believe me, I'm in no rush for the new school year to begin, but going back today got me thinking about my work/life balance again. I've been able to increase my physical activity over the past couple of weeks because I haven't had to work, and as much as I want to keep this momentum going through the fall, I'm afraid that once school begins again, I'll end up putting my workouts on the back burner.

How do you balance work and working out?