Running On...My Quest for C2FM

I was determined today to add mileage to my Saturday run. I did 2 7/3s around the 'hood, then headed up toward Conquerall Bank Road. Obviously, I was also determined to tackle that (those) hills. Top 5 Things About Today's Run: 1. Took it really slow, which allowed me to cover more running than walking (even up the hills) 2. Got up 3 of the hills on Conquerall Bank Rd 3. Felt really good until the last mile or so, had to change up the intervals 4. Longest distance in a very long time (7.3 miles that included warm-up and cool-down) 5. Still managed an 11:00m/M pace on my last 3 minutes before hitting the 'hood for my walk home Very happy with the run today - the pace, the cadence, the mileage, the hills and I even managed to keep  my heart rate down. Calling it a win :) J

Just seemed to be a day for speed today. I wanted to change it up, so decided on 4/1s...my usual 4 mile out and back route. It was supposed to be moderate speed - steady. I knew I was in trouble after the first two run segments were averaging out at 10:30m/M. Needless to say, I ran out of gas... But, I just kept adjusting the run segments, dropping it down to 3/2s, then 2/1s and threw in a couple of 1 minute runs (one of those run at a 9:16m/M pace). I came away with some serious feel good endorphins AND a new 5K personal best (37:11 - again, no land speed records, but considering I ran my first 5K back in November in 39:32, I'm calling it a win)!!! My cadence was up - stride length long - and heart rate relatively steady (although my watch always tells me I'm in the red/danger zone). Brenda - serious JOY today ;) J

To just get out there and move. No planned intervals. No pre-set distance. No stress. That simple promise got me out the door today when I would rather have not gone running. On my run (which was good, BTW - a Willy Nilly, with mostly running, but some walk breaks taken when I felt I needed them, and an awesome 4 minute, 11m/M pace to finish), I gave some thought to what I had written in my journal this morning. I finished my day/week/month book (I create my own with the info I need - one side of the page is my running journal and the other side is my weekly agenda) and the last lone page always gets a bit of a write up to recap the time from the beginning of the journal. I always re-read that first page and it reminded me that I had been in the middle of my previous project (Project 365, where I was cultivating healthy habits). I wrote this morning that not much had changed. Yes, the habit of drinking copious amounts of water has stuck. As has other habits. But that habit of running...

Did it! Got out and ran a longish run (a little over 5 miles). Didn't set any land speed records, which gave me lots of time to contemplate. Here's what I gleaned from today's run: 1. Taking the time to do a couple of intervals around the 'hood helps to decide on clothing choices. I ditched my jacket on the first lap as I knew I would be too warm. 2. 7/3 intervals are good, but I kept noticing that I was ready to run at the 1:30 mark of the walk break. 3. Going to the left (up river and then up Conquerall Bank Hill) should be a mandatory route for my long runs if I plan on running a very hilly half in October. 4. It helps to take my mind off the run if I am having issues (breathing, pacing) and math is the perfect distraction (today was figuring out how many pages I have to edit on a new manuscript edit job knowing only the word count). 5. I do not do well running past the turn up to the 'hood. I had planned to run 8 intervals, but at the end of 6 I was al...

This will be the fourth weekend (Saturday) in a row where rain has been forecast. Let's hope it's not the fourth Saturday in a row where the forecast is correct. I need to do a longish run - so if there is rain, I will either be getting wet or trudging away on the treadmill. Today was a lovely 2 mile walk with strength training afterward. Changing it up after reading an interesting article on speed reps - did lighter weights, 30 second intervals, quick (but controlled) movements. I believe I will feel that tomorrow. On both accounts, I will report. J

Well, hello there ;) I took a week off. My knee (see here ) was giving me grief on my walk last Friday and with Ron gone, I was on Zoe duty. Now, that's not really an excuse. Last August when he was gone, I did the Zoe duty, dropped her off at home, did my run. Somehow, I just couldn't see myself doing that this time (and the cool, damp weather might have played a part in my decision to not head back out after doing a couple of laps around the 'hood with Zoe in the morning). Ron's back and I am 8 weeks out of a trail run I've signed up for. An 11k, rather difficult (hilly) trail run, so no more excuses. I had to get out there today. It's so much easier after taking time off to just keep taking time off. Much, much easier than getting back out for a run. I was determined not to let a week morph into two! The run wasn't easy. Wait - the first mile and a half were effortless, really felt good. There wasn't any speed, but my legs were happy, breathing ...

Oops! I threw on an old pair of runners yesterday to take a quick trip into town. The errands were scattered, so I did a lot of walking (brisk walking). These old runners are pretty beat up - and are tied such that I just need to slip my feet in and go (in other words - no tread, no support and loosey-goosey). I didn't think twice. Until I got up in the middle of the night to go to the bathroom and my left knee felt weird. This morning, the knee felt even weirder. And that's the only thing I can think of since I simply walked Zoe yesterday (in good shoes) and my strength training was upper body. My planned run for today has been postponed so I don't aggravate the knee any more, but I did do a 5K walk with Zoe this morning. Knee felt OK, but definitely not normal. Fingers crossed it's nothing drastic. BTW - old shoes have been tossed. J