Week 2, Run 2

I hit the treadmill once again after work today. This run went better then the last few actually and I didn't feel like death afterwards so that's a plus.

Distance: 2.3 miles
Time: 20:30
Time per mile: ~8:55 per mile

I walked an additional .2 miles at the highest incline at a 3.5 speed and then finished off with some weights.

I'm still undecided as to what to do with my training for a run that I won't be able to go to. I will keep up with the training as planned until I decide...

Week 1, Run 3 and more news...

This week I went on my Week 1 Run 3 which was my first long run of 2.5 miles. Ok so this distance isn't particularly longer then what I usually run, but on a treadmill I could feel/was aware of every step I took past mile 2. Once again, I can not wait until it is warm so I can run outside! I don't think I'll be able to do 3 miles on the treadmill for my next long run so I may have to brave the cold.

Distance: 2.5 miles
Time: 22:30
Time per mile: 9 minutes

In other news, I have some bad news regarding my 10K (but good news for my cousin!). I have a family baby shower that got scheduled for the same day as the race! Of course I will be attending the baby shower since that is more important then the run but I'm not sure what I am going to do with my training. I could finish my training plan and just not run the race, perhaps sign up for another race in the same general time, or move on to another exercise goal. Any suggestions?? I really am torn.

Week 1 Run 2

On Thursday I finished run 2 of week 1. I hit the treadmill and ran 2 miles in 18:13. As for my additional cardio, I stayed on the treadmill for an additional 5 minutes at the highest incline level to cover a .3 distance. I wish I was able to do more of the "additional cardio" but I forgot my ipod and the treadmill was sucking the life out of me. Next time I should opt for the bike or elliptical I guess.

Distance: 2 miles
Time: 18:13
Time per mile: 9:06

I really can not wait until the weather warms up and I can do these runs outside. The treadmill has been really beating me down.

10K Training Week 1 Run 1

My first run of 10K training is done. It was only 1.5 miles but I'm glad it was short since I've been struggling to get to the gym in the past two weeks due to a new job and getting use to my new schedule. Since it was a short run, I tried to run work on my time by doing 1-2 minute sprints though out.

Miles: 1.5

Time: 13:14

Time Per Mile:  ~8:50

Afterwards I did some weights and leg and chess presses.

I got off work early but had to use the treadmill due to this:

And that's just after 2 hours of snow.. There is suppose to be more to come tonight. It's so pretty but I think I'm looking at the treadmill for the next few days. Boo.

10K Training Plan

I researched a few 10K training plans before I came to the decision that I wanted to make my own. All the plans I found online had a few things in common. They all had a run that focused on pace with strength training afterwards, a run that was more relaxed but added in other cardio work, and a "long run" at the end of the week. Most of these plans took up about 5-6 days out of the week... Something I'm not ready to commit to for a 10K run.

My plan needed to be flexible and realistic for my schedule which means 3 days of runs per week.

Each week I will have a shorter run that focuses on pace and then strength exercises afterwards, a slightly longer run which will be slow and steady and then will do another form of cardio exercises, and finally a long run on the weekend to increase my mileage.
Here is my (color coded) plan starting January 22nd!

Week 1 :   1.5m + strength    2m + additional cardio        2.5m long run
Week 2:    2m + strength       2.5m + additional cardio     3m long run
Week 3:   2m + strength       2.5m + additional cardio     3.5m long run
Week 4:    2m + strength        2.5m + additional cardio     4m long run
Week 5:   2.5 m + strength      3m + additional cardio      4.5m long run
Week 6:   2.5 m + strength      3m + additional cardio     4.5m long run
Week 7:   2.5 m + strength      3m + additional cardio      5m long run
Week 8:   2.5 m + strength       3m + additional cardio      5.5m long run
Week 9:   2.5 m + strength      3m + additional cardio       6m long run
Week 10:  2.5 m + strength      3m + additional cardio      4.5m long run

Week of Race: 2.5 m + strength   3m + additional cardio     10K!!!

Not going to lie.. I'm kind of worried about the amount of miles towards the end of this plan but I'm going to do my best to stick to it!

1/11/2011 Run

Ever just have a bad work out? It happens at least once a month for me. I don't know why it happens. I guess a bad work out is just like a bad day - sometimes you can't control it and it just happens.  I got on the treadmill and after being on it for 2 minutes I knew the run was going to suck. I didn't enjoy one minute of it which actually improved my time since I was upping the pace to get off asap.

Distance: 2 miles
Time 17:58
Time per mile: 8:59

I did some leg and chest presses, ab work, stretched, and made a bee line out of the gym. I came home, drank a smoothie, and didn't move for the rest of the night.

Important things to remember with bad work outs are that they happen and don't be discouraged by them.

1/8/11 Run

Jake and I spend ALL of last night with more bedroom organization and furniture moving. I didn't think I was going to be able to move today after all the heavy lifting..

However, Jake woke up motivated to go to his boxing class and I decided to go for an easy run. I was not feeling the treadmill so I braved the cold and headed off for a scenic run through cute neighborhoods and parks. I didn't time myself or even really know how far I ran (probably 2-2.5 miles).

My NikePulse has completely given out on me so I am investing in a used Garmin Forerunner which I'm so excited about! Hopefully I will be picking it up tomorrow and giving an update on its cool functions and such.

In other news, my 10K Richmond run is coming up in 12 weeks! I will be posting my 10 week training plan later on this week which will begin January 22... I'm nervous about the amount of running I'll need to do but hopefully I can stay committed and this blog will help me keep to the schedule.

01/05/11 Run

Due to cold weather and lack of sunshine at 6PM, I hit the treadmill to get in a run. The treadmill actually gave me a good chance to work on my running time since I was able to control my pace. I ran the first 16 1/2 minutes at a 6.5mph pace and then ran the remaining 2 mile distance at a 7.3mph pace.

Miles: 2

Time: 18:12

Time per mile: 9:06

After I hit the two mile mark, I slowed down to 3.5mph and increased the incline to its highest height for 2 1/2 minutes. Here's what my finished run looked like including my inclined walk.

 After my run I did some leg and chest presses, ab crunches, and stretched. I am happy with my 9:06 per mile time but I know I will have to work hard to maintain a pace like that for the entire 10K.

Treadmill Tips (because it's January and freezing outside...)

The treadmill is never my first choice when it comes to running but since it's January (i.e. freezing outside and dark by the time I get home from work) it often becomes a must if I want to run at all. The treadmill is good for three things:

1.) It can be safer then running outside.

2.) You can run on it no matter the weather.

3.) It can improve your pace and running time.

There are a few things that can make your time on the treadmill more enjoyable.

• Entertainment. Listening to music, watching a TV show, or looking through a magazine will make your treadmill time go by so much faster and make the run easier.
• Vary your pace. Changing your pace every few minutes will help mix up and break up your run. It's a lot easier to tackle 2 or 3 minutes at a time then run at a steady pace for a long period of time.
• Don't look down! Or cover your time panel with a magazine or towel. Watching your time go by while running is a death sentence to your run. I'm convinced time as we know it actually slows down when I look at the treadmill timer... 
• Run next to someone. Ok this maybe awkward and unadvisable if your gym is empty. BUT if your gym is semi full and it wouldn't be weird to grab the treadmill next to one of the other runners - DO IT. I don't know why, but running near others sometimes helps keep you motivated. If you get bored you can also try to outrun or "race" the person next to you.

I will leave you with one safety tip I learned the hard way. Last winter I was walking towards an empty treadmill while staring down at my ipod. I proceeded to step on the treadmill unaware that someone had left the machine on full speed. I went flying across the gym and was lucky enough to have the cutest trainer there witness my utube worthy tumble and help me up... After receiving pity looks from everyone in the gym for the remainder of my work out, I learned that it is important to be aware of your surroundings and be alert while in the gym. That means not staring down at your ipod while walking around the gym and and getting on machines.

Enjoy your next treadmill run!

01/02/11 Run

Well my first run of 2011 wasn't exactly great.. We just returned home from skiing last night and my legs are still trying to recover. I however wanted to get in one more run before the work week so I decided to do my 2.3 mile lap. I was about a mile in when it started pouring. I continued on but hated every wet cold minute of it..
Miles: 2.3
Time: My Nike timer died on me so my time was around 22 min.

This puts me at just below 10 minutes per mile. I'm not so happy with my time, but considering the rain and having jello legs from skiing, I'm just glad I got through it.

12/29/10 Run

Well today was my first post Christmas run. So far this winter I have been going to the gym to run on the treadmill. While I hate the bordem of running on the treadmill, it beats running in windy cold weather any day. Today was different. A high of 47 degrees got me running outside for the first time since Thanksgiving. Yay! Running outside gave me the motivation to get through what might have otherwise been a sucky run.

Jake gave me a Nike Pulse last year and I have taken it out of storage to track my running for training for the 10K. Hopefully I can track my progress with it.

Here is what I ran today:
Miles: 2.3
Time: 21:33

That puts me at about 9:37 for each mile. Hopefully I can bring this time down.