Tag Archives: pace

last workout before sunday’s 10k

Today was my last workout before running the 10K I am registered for on Sunday. My workout today was 4 x 5:00, with a 2 min. brisk walk in between each one. I had to make this a treadmill workout since it is pouring rain outside. I actually benefitted from using the treadmill for this workout, because it allowed me to adjust my pace and keep going as I wished, with no option for slowing down. I had to adjust my breathing instead of adjusting my pace if I started to get tired at all.

The workout was going just lovely, I was feeling great, and then in the middle of my last 5:00 stretch who walks into the cardio center? That’s right, the girl with the dog…the dog who apparently works out on the treadmill. Come to find out when another girl came in just after her and looked surprise, girl with dog confessed that she only does this when it rains. I suppose that is acceptable, however I’m still not sure how I feel about doing it when there are other people working out considering the small size of the cardio center here. To each his own…what can you do?!

Anyway, I finished up my workout and cooled down. I’m looking forward to a rest day tomorrow and getting in some good stretching. I’m also going to head over to the health and fitness expo that is being held in conjunction with the 10K, so I can pick up my race number and look around at the different vendors.

Although this has been a challenging week as far as motivation goes, I feel great that I got a good week of solid workouts in. How is your training going? Have you been having any challenges lately?

Hope everyone has a great Friday evening, and enjoy your Saturday workout or rest day. I’ll be back tomorrow, and of course I hope you are looking as forward to Sunday’s 10K recap as I am!

Last workout before 10K…success.

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goal: 5 miles on the treadmill…accomplishment: 6.5 miles on the treadmill…get it!

I chose to do a treadmill workout tonight because I wanted to work on some pacing and posture. As much as I hate the treadmill, I love using it as tool for working on my pace. After dinner (I made some delicious fatayers), I relaxed a bit and hydrated so I’d be ready to go for a late night treadmill run. Finally, when 9pm hit I knew I had to go workout or else I wouldn’t do it, and not working out was not an option for me today. Remember what I said when I started this blog? No excuses!

Like I mentioned yesterday, I registered for a 10K this coming Sunday so this week is crucial in making sure that I can finish the race strong. I set the treadmill and off I went. I hit 5K right around 29 minutes, which was a bit slower than I would have liked, but it was sub-30 so I’m okay with it. My goal when I got on the treadmill was 5 miles, but as I kept going I knew if I could hit 6.5 miles tonight then I could surely finish 10K (6.2 miles) on Sunday. I worked on my pacing and gradually increased my speed, and I finished 6.5 miles in 59 minutes. Look at that! I set a goal, I pushed the limit, and boom…accomplishment! What a good feeling.

I cooled down and did a lot of stretching. Here am I now after a cold shower, icing. The more I run, the more I remember how truly important post-run stretching and ice is on a regular basis. I am certainly going to keep it up, because I certainly do not want tight muscles, or any injury for that matter. I need to take care of my feet too…starting to get a few blisters. Hate ’em, but they’re an inevitable part of running so I suppose I will have to live with them and just take care of my feet for the next nine months. You can bet I’m already planning a pedicure at the end of October!

Also, since I’ve been doing my best to eat foods that give me fuel and energy, and replenish the vitamins and nutrients my body needs and uses in workouts, I’ve been feeling much better. Everything I ate yesterday was not the best food, and I could tell quite a difference. The more I work on my eating habits and more I learn about what different foods provide, the more enjoyable healthy eating actually is for me, and the better I feel!

Four days left until the 10K. Tomorrow, I hope to get an interval workout in. Thursday will be a 5-mile run. Friday will be repeats. Saturday will be a rest day, prior to the Super Bowl Sunday morning race.

Keep up the good work everyone…let’s do this!

Tuesday treadmill workout…success.

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i hit 60 minutes…then i passed it…

Lately, I have been watching The Today show…and it is true, I have become a fan. Just yesterday they were talking fact/myth about different health type ideas. One of them was that if you drink a cup of coffee about an hour before you run, you will have more energy. Apparently, this is true. Interesting thought…and I cannot lie, it inspired me today to get running as soon as I could after my cup of coffee. I had a few things I wanted to accomplish first, and I actually had some water and a half can of Red Bull…so my energy level was pretty high.

It was an absolutely gorgeous day outside, and the sun was shining was unbelievably bright. I knew I could get a good hour run in along the ocean, and when I was finished I was going to walk down in the sand, by the water.

I walked from my apartment, down to the paved path along the ocean. Today’s gear: sunscreen, orange moisture-wicking run tank, favorite navy blue running shorts, favorite polka-dot sports bra, Reebok running shoes, and my fully charged iPod Shuffle with a newly added playlist! Once I hit the path, I took off at a pace that would allow me to ease into the run and last the full 60 minutes.

The sky was so clear I wished that I had brought my camera with me…but alas, I did not bring it along for my workout! The view into the mountains was beautiful…and the ships…and the blue sky with just a few lingering marshmallow-looking clouds…and the crashing waves, still rather large.

I was on my way and had settled into a great pace…at 30 minutes I was feeling really good and figured that I would continue on my way until I hit 45 minutes, then I would turn around and after I got to 60 minutes, I’d take my shoes and socks off and head down to the water and wade through the tide the rest of the way back home.

I hit the end of the path (about 4 miles) and was still feeling fabulous…not to mention that if I continued on I knew the view would get better since at that point the path is right against huge rocks that meet up with the ocean. “Why stop now?” I thought. I was feeling good, I was not in a rush, and it was a gorgeous day.

So, I continued…

Eventually, I decided that I would turn around at the lifeguard stand that was up ahead. I reached the lifeguard stand and I did turn around. After all, I was at about 5 miles out by this point and I still had to make it all the way back home. Instead of heading up the walking path that I had come along when I reached the fork where the walking path and bike path meet, I decided to take the bike path since it edges up with the sand, and I was going to head down to the sand by the water when I hit 60 minutes to continue running for another 15 minutes.

I hit 60 minutes, and soon after I found a good spot to make way to the water. I ran through the loose sand (not a terribly easy feat) and made it to the more packed down sand closer to the water. I took my headphones out to listen to the water and enjoy the cooler breeze down here–what a difference in just the small location change!

I was at about 1 hour and 10 minutes when I saw a beautiful seashell that had washed up. I decided I needed it so I picked it up and carried it with me. I could make a necklace (my DIY mind just never turns off)! Around 1 hour and 15 minutes, I saw an even prettier shell and I also decided that I wanted my headphones back in, so I took them out of the handy dandy “secret pocket” in my running shorts (for those of you have ever owned a pair of running shorts, I know you know what I’m talking about), put the tunes back on, and I kept seashell #2 in the “secret pocket” (haha).

So, if I was at 1 hour and 15 minutes you are probably wondering why I had not stopped by that time. Well, the truth is I knew I had it in me to go the rest of the way home…but I knew that would not be smart. I could see the pier though, and I knew I could make it there by the time my stopwatch was at 1 hour and 30 minutes so I figured I’d go for it.

If that pier was the finish line of a race, I would have crossed it at precisely 1 hour and 30 minutes! I suppose a girl can judge her pace pretty well 🙂 I slowed down, and stopped as soon as I passed underneath the pier. I took off my shoes and socks, stuck the two seashells in one of my socks and walked the rest of the way (which took me about 20 minutes). I found a few more seashells and enjoyed the tide coming in, splashing cold water up on my feet and legs…delightful!

Finally I was nearing the end of my cooldown at this point, so I headed back up through the loose sand of the volleyball courts and when I reached the paved path, I dusted off my feet and put my shoes back on loosely–I went sans socks since I had just a short way back to my apartment.

I made it back, and felt pretty good overall. My left knee needed a bit of love today but that’s ok…nothing major. I replenished my body with some water, gatorade, banana and peanut butter. Then, I hopped in the shower, cleaned myself up, and relaxed in the bath for awhile.

What a successful workout today! I traveled about 9.75 miles, just one track lap less than 10 miles; and, I ran most of it. My cooldown was only about three-quarters of a mile. I got a great run in, found a few seashells, enjoyed the ocean, and still felt great all day!

Oh, and just in case you’re curious…I made myself a good dinner and dessert too. Broccoli, cheese, rice and chicken casserole for dinner. For dessert, strawberries dipped in sour cream and brown sugar (before you question or try to hate on the dessert choice, try it…even if you don’t like sour cream…don’t dog it if you haven’t tried it)! Still drinking up lots of water too.

Did you have a good workout today?!

Run on the beach…unexpected great success.

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