Running in Life's Slow Lane

5 minutes walk + 1 mile run + 0.25 walk + 0.25 run + cool down walk
Total time: 39:37     Total distance: 2.90     Avg pace: 13:37/mi

Here's hoping that today was just a case of poor sleep and a busy Saturday catching up to me. The 20-30mph wind from the SSE was not helping me at all and after pushing myself through the first mile of jogging I had to take a break. My psyche had started asking what in the world I thought I was doing thinking I could run when I was 41, out of shape, my body hurt, my legs were tired, my calf hurt and I was fighting to breathe through so much drainage in my head. Taking 0.25 mile to walk at a quick pace, get some water and get myself I settled I ran the last 0.25 with no major issues. I had intended to walk enough to get 3 miles but somehow came up short.

For some reason the Nike+ found my foot sensor late last night so I was finally able to upload today's run. Unfortunately it appears the prior 3 or 4 days are gone as far as Nike+ is concerned. I'm so glad I got them logged here and in my own records.

Okay, I want to run the Tough Enough 5K on 08 March. When I can run 20 minutes I am covering just short of 1.75 miles. So my first goal is stretch my endurance so that I can cover the 5K distance without regard for my pace. To achieve that my plan is to add 0.25 miles to my range each week. If I can keep that schedule I should be at 5K distance just in time for 08 March.
 

5 minutes walking + 20 minutes running + cool down = 37 minutes
Total Distance: 2.87 miles    Avg Pace: 12:52/mi

This is only the second time I have been able to achieve the full 20 minutes of jogging. While pace is not a critical part of my workout I did pay attention during the first few laps to make sure I was not starting too quick. Right now might comfortable jog pace seems to be about 11:30/mi.

Today should have been a "fun run" but I have to fly tomorrow and do not know that I will have time at my destination to get a full run finished. Also, since I wasn't able to get the 20 minutes done yesterday I needed a bit of a morale booster to tell me that I could get the time done.

Honestly, I was shocked that it didn't kill me to finish this run. I spent about 5 hours working at the theatre today so my shoulders, elbows and wrists were very sore from doing construction work that long.

Look forward to seeing folks in Virginia on Wednesday.

Goal: fun run with no objectives
Achieved: 0.32 miles walk + 1.3 miles running + 0.81 miles walk in 32:44.
Average pace: 13:27/mi

This was the "rush to the hotel and run" workout. After flying most of the day I reached Norfolk and left the airport around 6pm. When I got to the hotel and checked in it was definitely dark along with being a bit misty. I refused to be deterred, dressed for the weather (including my snazzy reflector vest) and covered ground on the roads nearby. My pace during the running distance was a bit slow but I am not going to complain since I sat in airplane seats all day. It felt good to be outdoors and I enjoyed the exercise.

This gives me 3 consecutive days with over 2 miles covered on each which is a first. I'm not sure what my goal will be tomorrow, whether I will do another run without goals or make sure I get another 20 minutes of jogging done.
 

Objective: 5 minutes walk, 20 minutes run, cool down walk
Actual: 5 minutes walk, 2 miles run, cool down walk

Distance: 3.14 mi

Time: 40:13

Avg Pace: 12:48

You read that right, blog fans! I knocked out 2 full miles today.

I really didn't know how far I would go today since my head cold was bothering me most of the day and left me feeling really tired. Since I was going to run I just committed to trying for a 20 minute jog at whatever pace felt good. Once I had made the first mile though I decided to shoot for 2 knowing that if I gave up I could just blame it on the not feeling well. While my pace slowed a bit as I went , I could tell the exercise was clearing my head and I felt stronger so I switched my goal to trying to get 2 full miles. And I did it! Barely. Once I hit the 2 miles I put on the brakes but continued to walk to get the nice 5K distance work. If I had to do the 5K today and I got a 40 minute time I would be happy. Still have over a month to go though before I run the race so plenty of time for improvement.

I chose to celebrate with a small steak dinner from The Outback. While I am sure dinner was more calories than I needed a little morale boost is always a good thing.

Weather
Temp: 42F	Humidity: 95%	Wind: SW 0-5mph

Goal: Run at least a mile and add enough walking to get 3.1 miles total
Achieved: 5 minutes walk, 15 minutes running, walking remainder of my time
Time: 56'08"     Distance: 4.16 mi     Avg Pace: 13'29"/mi

Apparently I needed some quality time in the refrigerator that is Chesapeake, Virginia because I just could not stop myself at 3.1 miles. Instead I got crazy and picked up the pace after my jog to the point where I was walking at a 14'15"/mi pace at the end of the workout. While I'm not sure exactly how far I jogged I maintained a sub 11'00'/mi pace throughout the 15 minutes so that would put in the neighborhood of 1.36 miles. Definitely a decent distance for my off day.

On the weird misery note, an hour or so after I ran as I sat in a restaurant having dinner, I was struck by how cold my hands felt. Looking at my hands, my fingers were that yellow/white color that comes on when they get very cold, were a bit tingly and stiff. I was clearly in a warm place indoors with my coat off but  my fingers seemed to believe otherwise. I don't know if that was some delayed reaction to the chilly temps during my run or what. It took me about 15 minutes to get color back into my fingers.

 WEATHER
Temp: 36F   Humidity: 89%    Wind: NNW 5-10mph    Wind Chill: 30F

Goal: 5 minutes walk, 20 minutes run, and cool down walk
Achieved: 5 minutes walk, 3.14 miles ran, + cool down walk
Distance: 4.12 mi     Time: 52'11"    Avg Pace: 12'39"/mi

I'll just admit that I have no idea how I ran 3.14 miles. I know I ran for 25 minutes and decided to keep going but couldn't believe it myself when I finally punched the button on the iPod to hear that I had gone that far. Coming back to the hotel room and plotting my course on www.mapmywalk.com seems to verify that I should have been a smidge over 3 miles. Holy Cow! Needless to say I freaked. That is almost exactly 5K.

Tomorrow is definitely an off day as I am less than 0.5 mile from getting 20 for the week. I am planning on getting maybe a mile of just moderate pace walking done.

Sunday is back to work as I will be shooting for 2 miles again.

Today was just a nice but chilly stroll along the Virginia Beach Boardwalk - site of the Shamrock Marathon (www.shamrockmarathon.com). Though the wind coming off the water and the cold temps were daunting I was tempted to walk the full 3 mile length of the boardwalk until I reminded myself that today was my off day. No stress on the legs today. I passed 9 joggers and at least that many bicycle riders all braving the weather. If I can ever get the IDSI running crew together in Virginia at one time we may have to consider a group trip to the boardwalk for a nice run together.

Oh, I officially registered for the Tough Enough 5K to be ran on 08 March 2008 in Weatherford, Oklahoma. It's a done deal. Now I have to get my workouts in to be prepared.

Also have to get my FRB shirt ordered so I can show it off during the run.