Speed Morning

I attempted a speed morning today.

I ran 3.1 miles in 24:56.

I do think my watch is off though. According to my watch today though, my splits were 7'43, 8'03 and 8'19. It was tough, and now my hips hurt. I really think I need to take some time OFF until I get my new shoes. The weather is terrible, it's just rainy outside and there isn't much motivation to do anything when it's like this! I was thinking about going to the gym in the morning to use the elliptical before work to give my running legs a break.

I really want to look into the Garmin Forerunner, because I would like to have a little more accuracy with my training. If I'm going to do the work, I'd like to at least know accurate results!

NEW Half Marathon!

It's official! I am signed up for the Disney Wine N' Dine Marathon on October 1, 2011. I am excited! I can't believe it but next week and I will already start my training program. Here are the two I looked at, intermediate and advanced.

I am actually excited to be back in a training mode.

NEED: New Shoes

I am still holding off with my new shoes. I want to go back to Track Shack and get a second opinion. In the meantime, I know running without inserts distance is not great. I woke up this morning to do 5 miles with my roommate, but I think I am going to concentrate on speed and strength this week until I can get new shoes.

I ran 5 miles in 52:39 today.

My plan for tomorrow is to use the gym at our apartment and do speed- maybe three miles at a QUICK pace, but spread out. In between I will do abs and strength.

I am really beginning to enjoy working out in the morning, mainly because I have the rest of the afternoon! In other news, I have officially decided to sign up for the Wine and Dine Half Marathon in October. I am going to need to now research another training program- and with a half in October maybe I will go for a full again in December or January- since the training will be half done. I am going to look into signing up this weekend!

5 days!

Race.

I was able to go to sleep REALLY early last night. I was in and out of sleep throughout the night, but popped up way before my alarm went off at 5:25 AM- I was up around 4! Maybe I went to bed too early.

I always am excited in the morning when it's a RACE DAY.

Before the race... (still dark outside)

My official chip time today was 23:54

This time put me in #168 of 777 finishers today.

The race results are finally up at www.coolrunning.com. I did NOT use my new shoes today, I'm still in debate if I want to try to get different ones- since the new ones kind of make me feel like I'm walking in moon shoes. I really tried to PACE myself today- however I definitely could have pushed myself a little more. My official chip time last race was 24:04. So I did improve (even if not by much). My stomach was upset during mile 2, but I actually really enjoyed the run today- the weather was nice, my music was great and I felt good during the run. Last race I came in #191 of 835 finishers.

Now, in my age group- I am not doing so bad! Last race I came in 6th place for Women's 25-29 and this race 8th place. Since the girls in the top didn't do both races, I'm in place #5 for the two races so far. Top 3 finishers get prizes!

Race #1

Race #2

I KNOW what this means. I need to do speed workouts. I do! My time is a exact measure of the work I've put in, which for speed is none. I will get better!

After the race...

I'm so proud of my roommate, Beth- she did awesome! She was able to run 1.5 of the race and improved her time by almost 2 minutes. Her goal of running the full 5k by the end will definitely happen- I ran to meet her when I finished my race and run with her and she was able to SPRINT the finish line. Awesome!

After the race I came back and the weather was beautiful and I felt great so I decided to go to Celebration and run 5 more miles. My watch was acting up and wouldn't record the time- but I did the loop I usually do so I can guess it was around 5 miles. When I got back a friend asked if I wanted to play tennis- and I said absolutely! I haven't played since last summer, but it was really fun. We played for about a hour and a half, and now I am exhausted. What a day!

Prep for 5k.

Playlist. Check! Tomorrow will be a Florence + The Machine run.

Here is my layout of race items for tomorrow. Until then, goodnight!

New Shoes!

Yes, I got new shoes. They are Asics and I have never ran in this brand before. Actually it's the first time they haven't been Nike in a long time. I don't know how I feel about this switch, but I think the pain in my feet had a lot to do with the shoe so hopefully this solves the problem. Since I am still running with my Nike watch, I had to buy a Nathan holder for the chip in my shoe for $10. Again, I don't know how I feel about all of these changes, but I guess tomorrows 5k will be the perfect opportunity to find out.

I took a REST day today. I didn't wake up in the morning and considered going swimming after work, but just decided to take today off all together. It's 7:40 PM and I want to be in bed by 9 AM. I have a 5 AM wake up call, and I'm hoping to feel better at tomorrow's race than the last one. Here are some pictures of my new shoes. I haven't done as much speed training as I would have liked since the last race, but I am using tomorrow as a speed workout :)

Morning Run :)

5 runs in 5 mornings.

Today I did the first 1.5 with my roommate again to try to help her achieve her goal of running a full 5k by the end of the summer.

I ran 5 miles in 51:37.

I probably won't run tomorrow morning, but I'd like to do weights or swim. I want to take a day off before the 5k on Saturday.

I'm excited for raceday even though I haven't really done much speed training. I can use the 5k as training! I think I need to go check out my shoes today at Track Shack, my toes are starting to hurt without the inserts. I am planning on going there today! 

Awesome.

Taken from Runners World

Speed: Day 1

I don't know why I'm so apprehensive to follow a speed plan. I'm sure the programs I listed obviously know what they are talking about, and I loved following the "plans" for the half and full marathon, so why am I scared of these tempos and intervals?

I decided to do my own speed workout this morning. I woke up a little later than I have been for my morning runs, so decided 3 miles and speedy would be a good way to work on speed and get to work on time.

I decided on 3 miles since that will be the length of the 5k this weekend, and just went for it. No intervals or anything, just went as fast as I could while trying to hold a pace knowing I had 3 miles. It was nice to mix up the run a bit and go faster, and to not have to go as far.

I ran 3.1 miles in 24:32

My splits were:

I would like to keep all my splits under 8 minutes. I'm liking how my Nike looks- 4 runs in 4 days :)

This weekend is my sisters two year wedding anniversary. Love you, Aleene & Joey!

Easy Morning...

As I mentioned my roommates goal is to run an entire 5k by the end of the summer. I had a really hard time sleeping last night, and woke up 40 minutes before my alarm! I put on my running clothes then sat on my computer until I heard my roommates alarm go off- then I knocked on her door and told her I was ready to go. She was REALLY confused why I was up and ready so soon. So was I.

I am working with her to run a little more each day. Today I ran 1.5 miles with her, but since we picked it up from 1 mile yesterday, we went at a MUCH slower pace. I didn't mind since I didn't get a lot of sleep. She did great, I'm 100% positive she will be able to run the last 5k of the Lakeland series. 

The first mile was a 12'40 mile and the second was 11'33. Once we passed the 1.5 mark she turned around and I continued on keeping a comfortable pace of 10'20 at mile 3, 9'26 at mile 4 and 9'59 at mile 5. 

I ran 5 miles in 54:03.

I am running a 5k on Saturday, the Lakeland series. I was in debate if I should run it again, it's a very early wakeup call and last race I got really sick that week- I was wondering if it was from the lack of sleep. I really need to make sure I get to bed EARLY Friday. Also, I still haven't done any speed training. However, at $10 a race- this could be a speed training workout! So yes, Saturday is a race day :) 

Ways to Improve Speed

I am just researching different ways to improve speed. Here are some ideas, I'm not sure what I will try yet...

From Active.com

The Speed Workout

The single component that most improves pace in races, according to my experience, is a weekly speed session. Most runners choose Tuesday or Wednesday as a speed day.

At the track, start with 4 to 6 x 400. Increase the number of 400s every week by two more until, 10 days before the race, the final workout is: 14 x 400. Each 400 (one lap around a track) should be run eight seconds faster than you want to average per quarter mile in your 5K race.

For example, if you wanted to run eight minutes per mile, your quarter-mile race pace would need to be two minutes. The workout pace per lap should in this case be 1 minute, 52 seconds. Walk for half a lap between the 400s.

Warm Up

Prepare for the faster running with a thorough warm-up. Walk for two to five minutes at first to get the blood flowing. Then, run half a mile using more frequent walk breaks than you usually use.

For example, if you usually run three minutes and walk a minute, during the half mile (two laps around a track) you should run a minute/walk a minute. Next, jog very slowly for a lap. Finally, do four to eight acceleration-gliders (these are explained in 5K/10K).

Start each with a slow jog for 10 steps, then a faster jog for 10 steps. Over the next 15 steps, gradually speed up to what you feel is your 5K race pace and then gradually glide back to a jog over the next 30 to 40 steps. Gliding is similar to coasting off of momentum gained as you go down a hill and onto the flat.

If you practice this at least once a week, you will learn how to save the running muscles while you are running. Walk for 30 seconds between each glider, and walk for two to three minutes between the last one and the start of your first 400-meter repetition.

Cool Down

After your workout, don't stop. Jog slowly, using as many walk breaks as you need for the next 10 minutes, and then walk for three to five minutes. You're done!

There's Hal Higdon's approach...

Q & A from Running magazine?

I've never trained using any "intervals" or "tempos" I don't even know what they are talking about! I'm going to really have to read this over and find a plan that works for me. 

500 Days of Summer and 5 mile morning!

Last night my roommate and I watched one of my favorite movies, 500 Days of Summer.



There are VERY few movies I will watch over, and over again. This is one of them. I absolutely adore this movie. I love the soundtrack as well. I went to bed early last night knowing I was going to wake up to RUN this morning. I am really enjoying the morning runs, because what better way to start your day?

I ran 5 miles in 47:14

My roommate Beth woke up as well to run. We ran the first mile together, she is training to run an entire 5k without stopping. I know she will do it! The run went by pretty fast and didn't seem to hot at first, but at the end I could feel summertime in the air. I'm so happy I started early, because today is supposed to be 99 degrees! There is no way I could run in that heat.

It's such a nice feeling to be done with work and already worked out for the day. I started my week with a great run and I listened to the 500 Days of Summer soundtrack this morning. I 100% recommend it.

Happy Sunday!

I woke up at 8 AM ready to run. Well, ready to workout. I wanted to run but I was worried it would be too hot. I stepped on my balcony and the sun didn't seem too strong yet so I went for it. I drove to Celebration and started my run around 8:20 AM. 5 miles is pretty much my "go to" mileage- and since I had the whole day ahead of me I decided it would be a good start to the day. I'm happy I didn't go longer, because by the end of the run it was HOT! It probably raised 5-8 degrees from 8:20-9 AM.

I ran 5 miles in 44:32. 

I pushed myself a little but still stayed at a pretty comfortable pace. To do this week: figure out a way to increase speed! When I got home from my run I had some chocolate milk and did about 20-25 minutes of weights and abs. My dad brought me a set of 5 and 8 lb weights, so I'm mostly working with the 8. I'm not the biggest fan of strength training, but I'm trying to incorporate it slowly into my workouts. Using them a little is better than nothing, right? 

What a great start to the week. I've been productive all morning. Now I'm off to lunch at Market Street Cafe and to the pool! I can't believe how fast the weekends fly by!

Marathon Goal!

I almost forgot one of my main goals.

#3. COMPLETE A MARATHON UNDER 4 HOURS.

I keep having flash backs of mile 24 at my marathon, and being SO close to finishing under 4 hours but my body just wouldn't allow it. I don't think I could have pushed myself harder at that point, no matter how much I wanted to. I will complete another marathon, and I will complete it under 4 hours!

I woke up this morning at 6:45 AM ready to run. I stayed close to my apartment and did a nice slow 5 mile run. I walked .15 to the start and back- and counted it in my mileage which I usually don't count (walking) but today since it was my first day back I had no intention on running for time, but just to get back out there and move!

I ran 5.21 miles in 55:23 at 7:01. 

Last week when my parents were here I wore a pair of flip flops and the same pain in the bottom of my feet came back. The flip flops were arched similar to the inserts in my running shoes, so I decided it is that arch causing the pain in the bottom and sides of my feet. I took out the inserts in my tennis shoes to walk around last week and today was my first time running without them. I definitely felt flatter, and I taped my nike tracker in my shoe. I need to stop in a running store and see what is going on with my feet, shoes, but the run was great. It was hot and it's getting humid even in the morning, but it was definitely bearable and I am so happy I went this morning.

New Goals.

I thought I was going to bypass getting sick EVER again since I'm not working in a school setting anymore. I was wrong. Last Wednesday (I mentioned in my last post how I wasn't feeling well that night...) well it got worse. I couldn't sleep that night because I was freezing and woke up feeling terrible, and knew I needed to go to the Dr. I went that day and had a temperature of 102 and tonsillitis. I felt terrible and basically slept on the couch the next two days and ate popsicles. I started to feel better Friday which was just in time because my parents came into town with two of my little cousins. We rested Saturday and Sunday spent the day at Epcot and Hollywood Studios. I wasn't feeling 100% but it was so much fun to spend the day at Disney with kids who have never experienced it before. My parents left last night, and I worked this week as well so the week has consisted of going to work, driving to my parents hotel, going out to eat, and doing "touristy" things with them. I had a blast, but they left this morning and I am definitely ready to get back into my routine. I only worked out one day since I've been sick! Tomorrow is the last day of my 10 day antibiotic I was given, and I definitely am looking forward to running again.

Uh oh... Star Wars weekend!

My favorite ride- Nemo at Epcot!

We all got Celebrate pins for my cousin's first time! They also got "1st visit" pins :)

With the heat, I really want to start waking up early to run again. Or practicing speed on the treadmill. I'm still in debate of the date of my next half marathon, but I should start researching a new plan since I am no longer considered a beginner with a half and full marathon under my belt :). I can't believe how fast the week flew by, but I'm definitely ready to get back into a running/ training routine. I love training because it helps me focus on a goal and have a definite mileage for that day to prepare for- instead of just making one up. Another goal is to improve speed, which means I will need to start a program to do this. I ordered a new Cool Racerback from lululemon in Tango Red. I really like the racerback I bought for the marathon so I bought one for summer races! 

Running Goals:

1. 21 minute 5k
2. Improve speed for my next half marathon- 1:45 goal time

6 mile morning

I have been waking up at 6:50 AM and getting into work a hour early the past few days for various reasons. I usually work 8 hours a day, and come in from 9-5 but if I have a meeting, lunch or have to leave early I come in at 8. I realized getting up at 6:50 isn't bad so decided to do it toady to get a early run in before work. I wanted to stay close to my apartment and not have to drive anywhere since it was early and didn't want to waste time in the car but just get up and go. Because of various injuries I've been dealing with, I thought it was going to be a easy 3 mile loop. I ended up going up and down International Drive both ways totaling 6 miles. It was under 80 degrees, I felt great and stayed at a slow pace. My left knee felt a little bothered which probably meant I pushed it a little not feeling 100%, but it was a great run and was one of those runs where I really felt like I could go on and on. I definitely got slower with each mile. I want to start working intervals in my workout, however I need to concentrate on feeling 100% first. As much as I hate it, I think rest is going to be the only way. Pool- here I come! I'm actually not feeling great right now, its 9:15 PM but I am going to try to get to sleep. Early!

I ran 6 miles in 1.04.

SPLITS

MILE	TIME	AVG.PACE
1	9:38	9'38"/mi
2	19:38	10'00"/mi
3	29:50	10'12"/mi
4	40:00	10'10"/mi
5	50:26	10'26"/mi
6	1:01:00	10'34"/mi

Guest Blogger!

My friend and running inspiration Hannah is going to post a blog about her amazing experience at the San Diego Marathon this past weekend! Stay tuned...

Obsessed today.

I'm not scared to jump, I'm not scared to fall

If there was nowhere to land I wouldn't be scared at all

-Florence + The Machine

5k and Ariel Arts

I wanted to get a good nights sleep before the 5k Saturday morning, but I just couldn't fall asleep. I finally fell asleep at 1 AM knowing I would have to wake up 4 hours later. My alarm went off at 5 AM and knowing it was race day got me out of bed, however unprepared I really was. I laid my things out, but still felt tired. We drove the 45 minutes to the start, did a quick registration and made our way to the start line. I felt tired at the start, but ready. When we started the first mile I felt strong until the same foot from the marathon started to really hurt. The same pain came back in my right foot which prevented me keeping up any kind of speed. The first mile flew by but the other two were much more difficult with the pain, and I finally crossed the finish line at 24 minutes. My official time isn't posted yet, but I'll post it when it does.

My splits were 7:01, 8:13, 8:52. I was NOT happy with those last two times, I can usually run that for a NORMAL run, NOT race day run. I was a little disappointed that my run was slower than my last 5k by a minute, however I am going to start speed training, and hopefully my feet will heel, whatever it is going on. (These pictures are after the race, I wore my lululemon skirt and top)

After the 5k my roommate Beth and I decided to try Ariel Arts. I had another girlfriend meet us there too! We bought the deal of living social for $10. It was definitely worth it! I don't think I'll go back but we had a great time at the class and today my arms are really sore and even my abs. We learned basic techniques and even got to do a few moves. It was fun to watch the people who were really good at it.

All of these activities were successfully completed by noon! It's Sunday now and I'm sore all over from the Ariel Arts. You definitely need upper body strength to complete the moves. My parents come this week and are bringing me a set of 8 lb and 10 lb weights- time to start weight training! 

5k tomorrow!

My roommate and I wanted to do a 5k this weekend. The problem with Florida is once summer hits the races seem to die down I hear. We found one 45 minutes away from our apartment and decided to go for it!

It's actually a series of races you can compete in, if you do all 4 you save $10. Since it's 45 minutes away and I don't know my schedule yet, I'm not going to sign up for all 4, if I do end up doing them all it will only be $10 more. There is kind of weird things about it though- the prizes aren't given out until the end and only if you race in them all and you are only guaranteed a shirt if you race in them all. Odd. Anyways, I'm excited. Tonight I ran a little, walked a little. I didn't want to be sore for tomorrow.

I ran about 2.5 miles and walked 2.5 in 1 hour 50 seconds. 

My first 2 miles were at a 8:13 pace. It was actually pitch dark on my way home and it was pretty cool to be in Celebration then, but a little scary too.

Here is my annual "night before race" layout. My alarm is set for 5:05 AM, so goodnight!

                                           

Superhero Weekend!

I want to see X-Men: First Class this weekend! I. Love. Superheroes.

Quote

"I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart." -Mike Fanelli

6:48

I ran a 6:48 mile on the treadmill today. 

I ran too fast in the beginning, and was almost out of breath- but then kept a pretty steady pace. I really enjoyed the speed workout. It was quick, and I really pushed myself. I'm used to running distance, so sometimes after a long run I don't feel as if I pushed myself- even if it was a great run.

 I did weight training at the gym in my apartment complex today. They are missing 8 lb weights, even though I have requested for them to get them and they only have one 10 lb weight. I used the two fives, and did random things with the 10 lb weight. I don't really have a plan in the weight room, I usually do a mix of sit ups, arm exercises, squats and sprint on the treadmill. I think I NEED to incorporate at LEAST one day a week of this exercise. I have printed plans in the past, and just can't seem to follow them. My dad is going to bring me 8 and 10 lb weights so I can do the videos on the TV in my apartment, but the gym wasn't as bad as I anticipated today. My friends have a soccer game on Sunday- a championship game so today I made a poster for it. I don't know if they will love it or hate it, I thought it was funny but I have a different sense of humor then, well everyone.

I found pictures of them from Halloween which is why they are wearing those hard hats and mustaches...

Very Odd

I am not a big happy hour person. I just never have really been one to go out for a drink after work, because usually I'm too busy! And by too busy I mean I prefer to run, swim or do some kind of activity. Since I'm new to Orlando I have been networking and meeting a ton of great people. Someone I was introduced to a few months ago invited me to Happy Hour in celebration with him and his girlfriend. I figured I could meet them then go on a run, and just get a drink. It was a very odd experience!

Another funny part of this story, is I am usually not a beer drinker. Why I decided to order beer tonight was very strange, I think it had something to do with the fact that we were sitting outside and it was pretty hot outside. I ordered a Strongbow Cider, and enjoyed the company of new friends outside.

After we finished, I met another new friend for a run. I wore my running skirt to happy hour so I'd be ready to go right when he got there. We actually ran quite fast- here were the splits: What happened at mile 3?

Mile 1: 8:13

Mile 2: 8:13

Mile 3: 8:43

Mile 4: 7:30

We ran 4.03 in 35:35.  

The weather was great and it was a great run. I wanted to do 3-4 because I was worried about the pain in my foot coming back- but I felt great after- no pain. The only weird thing- my hands itched like crazy! They were swollen, red and itchy. I had no idea what was happening to me, they itched all the way home along with my feet too! I think it had something to do with drinking a beer before running, but it was a very odd experience. I took 2 Benadryl when I got home and it's starting to go away but it lasted about a hour and it was very strange. I don't know if it was an allergic reaction, but I guess lesson learned: Happy hour + Running = not happy. 

I haven't been sleeping well lately, so I'm going to sleep early tonight hoping that changes... Goodnight!