Slow & Steady Wins the Race :-)

9AM - Met Jordanne and Lisa for a lovely crisp (37 degrees) but sunny trail run at Philip Arnold Park.  Their bathrooms were locked too!  What?!  So like the classy ladies we are we peed in the forest.  Ran 4 miles on the trails, then ran Lisa back to her car and she left, then ran Jordanne to the edge of the park where she left to go home.  The last two miles (miles 6 & 7) I ran on the streets and did speed-work pick-ups.  My heart rate was freaking near max at the end of the last mile, I felt like throwing up a little after.  So that means it was a success!  :-)  Great morning for a fabulous run (still feeling great, my new plan is working!) with wonderful company. 

TT: 1:13:26   AP: 10:21

Splits: 12:03, 10:27, 11:09, 12:03, 10:18, 8:44, 7:49 (going to die!)

Oh, what's my new plan you ask?  Only 3 days a week running (technically could be 3.5, every other day only allows for 7 runs in a 14 day period), plus 2 days cross-training, plus at least a little yoga (whoops, I skipped today because I was too cold) and a little strength-training every week.  Add icing and compression.  Quality runs over quantity (i.e., focusing on speedwork, hills, long runs) but still trying to maximize quantity in just 3 runs (i.e., no more 3 milers).  Please let me stay healthy, new plan?!

AM - 35 minutes on the bike trainer

PM - 2 miles walking on the TM

AM - Had a random meeting this morning so I got out for a run before work.  It reminded me why I don't run in the mornings.  So cold (30 degrees) and so sluggish.  I'm worthless before I've been up for a few hours, had some breakfast, and had a few cups of coffee.  

6 miles around the neighborhood with 7 hard-effort-hills thrown in.  4 hill-repeats up the big hill and 3 smaller hills as I came to them. I'm really impressed I actually did 6 miles because I wanted to quit after 1 and told myself I could quit after 3. 

TT: 56:39   AP: 9:26

Splits: 10:07, 9:47, 9:15, 9:22, 9:00, 9:06

Then I was going to go to Centergy but I ate nachos and drank the most delicious beer in the world (Blue Moon Spiced Amber Ale, it tastes like cinnamon and nutmeg and is SO good).  I make good choices.  What was I talking about the new plan's yoga requirements again?!

AM - 50 minutes on the bike trainer

PM - 65 minutes on the elliptical followed by 20 minutes or so of weights (including 80 lunges, which I will certainly pay for).  I was so tired by the end!  

PM - 6 lovely miles around the community center with Jordanne and Lisa.  So cold (37 degrees), why is it so cold all the time this winter?  We ran up behind two kids walking in the darker section of 320th and I called, "on your left" to keep from scaring them half to death but apparently calling this DID scare them half to death and they both SCREAMED!  Hilarious.  I forgot my shoes (I always forget SOMETHING when I pack in the morning, usual suspects include my shoes, socks, sports bra, and garmin) but luckily had my nike frees in the trunk. 

TT: 1:00:31   AP: 10:05

Splits: 11:31, 10:20, 9:59, 9:40, 9:55, 8:42

Afterwards I wanted to do a bit more and read some running blogs so I did 35 easy minutes on the elliptical. 

I need to run 55 more miles in December to reach 1,000.  Will I make it?

So it appears I can't edit this blog with my phone, that's weird.  Went swimming for the first time in months, Justin came too and it was really fun, although my shoulders are so weak and were tired after just one lap!  I want to start swimming at least once a week.  Did 21 laps (longest without stopping was 3), or 1,050 yards, or around 0.60 miles.  It took about 25-30 minutes.  Afterwards sat in the lovely hot tub.  

5k RACE tomorrow (PR attempt!).  5k for fun on Sunday.  Costumes for both.  :-) 

5K PR in the books!

So one of my 2011 Resolutions was to make 2011 the year of the 5k PR.  Well between Singapore and numerous mini-injuries I severely failed on that front, so I set all of my eggs in today's basket (thinking maybe I could sign up for one more 5k before the end of the year if I don't make it!).  This race reminded me why I hate 5ks and never want to do one again!  It sounds so crazy but doing a half marathon is way easier than running a 5k!  I wanted to die the entire time, but especially the last mile, just so much suffering going on.

Got all decked out for this race with my sparkle skirt, sweet socks and leg warmers, I heart Santa shirt, etc.!  Met Jordanne and did a 1.3 mile warm-up, it was about 32 degrees (brrr!). 

My strategy was to go out as hard as I could and try to maintain it.  I don't think this is how you're supposed to run a 5k, some major positive splitting going on!  In my splits' defence there was some slight downhill in the 1st mile and it was an out and back so therefore slight uphill in the 3rd mile.  Not much kick to give at the end.  

TT:  23:21   AP: 7:30 (the Garmin says 7:26 and 3.14 miles)

Splits:  7:12, 7:26, 7:39, 7:30 (.14, see, no kick)

My age group must have been severely underrepresented since I got 2nd but was the 21st female and 118th person overall.  Not bad for a race with 1,810 people!  I hope they send me a ribbon like in the past! :-)  My calves are already so sore, not a good sign!

(ignore how messy that room is!)