Warmup
Day 1-6:32.48, 16:22/mi, .40 mi, b: 15:08/mi
Day 2-6:36.24, 16:38/mi, .40 mi, b: 14:56/mi
Lap 1 (3 min run, 90 sec walk, 5 min run, 2.5 walk)
Day 1-11:15.40, 15:04/mi, .81 mi, b: 11:10/mi
Day 2 - 12:12.77, 15:39/mi, .78 mi, b: 13:15/mi
Lap 2 (same)
Day 1-12:02.33, 15:17/mi, .79 mi, b: 11:10/mi
Day 2 - 10:56.5, 16:05/mi, .68mi, b: 12:15/mi
Sent from my iPhone
Warmup
Day 1-6:32.48, 16:22/mi, .40 mi, b: 15:08/mi
Lap 1 (3 min run, 90 sec walk, 5 min run, 2.5 walk)
Day 1-11:15.40, 15:04/mi, .81 mi, b: 11:10/mi
Lap 2 (same)
Day 1-12:02.33, 15:17/mi, .79 mi, b: 11:10/mi
Sent from my iPhone
Warm-up, 5 minutes
Day 1 - 6:07.39, 16:27/mi, .37mi, best: 14:57/mi
Day 2 - 6:03.77, 16:38/mi, .36mi, best: 15:30/mi
Day 3 - 6:31.29, 17:11/mi, .38mi, best: 15:36/mi
1st section (90 sec run, 90 sec walk, 3 min run, 3 min walk), 9 minutes
Day 1 - 8:48.44, 14:02/mi, .63 mi, best: 9:39/mi
Day 2 - 9:13.38, 15:00/mi, .61mi, best: 11:56/mi
Day 3 - 9:12.70, 15:21/mi, .60mi, best: 12:15/mi
2nd section repeat
Day 1 - 9:16.60, 15:05/mi, .61mi, best: 11:28/mi
Day 2 - 9:15.59, 13:53/mi, .67mi, best: 9:05/mi
Day 3 - 9:16.03, 14:43/mi, .63mi, best: 9:18/mi
Cool down
Day 1 - 1:37.00, 18:54/mi
Day 2 - didn't time
Day 3 - didn't time
Goal
Day 1 - slow down on first half
Day 2 - stay slower on first half, improve last 3 minutes
Day 3 - at 64 degrees and 81% humidity I'll take it
Looking forward to next week. I think I need to get a good plan. I'm thinking allow walking as long as needed with the main goal being to stay jogging the entire 5 minutes.
Warm-up, 5 minutes
Day 1 - 6:07.39, 16:27/mi, .37mi, best: 14:57/mi
Day 2 - 6:03.77, 16:38/mi, .36mi, best: 15:30/mi
1st section (90 sec run, 90 sec walk, 3 min run, 3 min walk), 9 minutes
Day 1 - 8:48.44, 14:02/mi, .63 mi, best: 9:39/mi
Day 2 - 9:13.38, 15:00/mi, .61mi, best: 11:56/mi
2nd section repeat
Day 1 - 9:16.60, 15:05/mi, .61mi, best: 11:28/mi
Day 2 - 9:15.59, 13:53/mi, .67mi, best: 9:05/mi
Cool down
Day 1 - 1:37.00, 18:54/mi
Day 2 - didn't time
Goal
Day 1 - slow down on first half
Day 2 - stay slower on first half, improve last 3 minutes
Sent from my iPhone
My tentative plan is Saturday (Day 1 running), Sunday (Pilates and upper weights), Monday (Day 2 running), Tuesday (Pilates and lower weights), Wednesday (Day 3 running), Thursday & Friday (rest).
And running plan is Day 1 goal is running the entire interval, day 2 goal is improve, and day 3 goal to sprint some.
Day 1 - 25:39, 1.69m, 15:10/mi, best: 9:39/mi
Warm-up, 5 minutes
6:07.39, 16:27/mi, .37mi, best: 14:57/mi
1st section (90 sec run, 90 sec walk, 3 min run, 3 min walk), 9 minutes
8:48.44, 14:02/mi, .63 mi, best: 9:39/mi
2nd section repeat
9:16.60, 15:05/mi, .61 mi, best: 11:28/mi
Cool down
1:37.00, 18:54/mi
Day 1 - slow down on first half
Sent from my iPhone
OK...more to add later, but I wanted to start a list before the year is up...
Next up...a list of goals.
Finished up the White Rock Marathon today with these times.
Official chip time 1:10:27 (not sure of the exact mileage, but close to 5 miles).
Garmin data
Total - 1:10:00
4.88 miles
14:20/mi
Best 9:19/mi
933 cal
Mile 10 - 14:00.32, .99 miles, 14:06/mi, best 10:36/mi
Mile 11 - 13:47.07, .96 miles, 14:20/mi, best 9:19/mi
Mile 12 - 15:30.93, 1.04 miles, 14:51/mi, best 10:48/mi
Mile 13 - 14:39.65, 1.02 miles, 14:21/mi, best 10:56/mi
Mile 14 - 12:01.60, .86 miles, 13:58/mi, best 10:43/mi
OK...finally had enough time to add the narrative to the WR Relay race.
Of all the events I have entered, I would dare to say this was probably the one that was the most stressful from the aspect of it not seeming well organized. I say that in perspective to what my expectations were. I had previously considered the WR Marathon to be the premier racing event in Dallas and therefore thinking it would have every detail and kink worked out. That was not what I saw as I entered the race.
The drop-off point was somewhat easy to be dropped off near, so that was not so stressful. And our team leaders, Paula and Libby, did a great job of projecting what our approximate exchange times would be based on our pace. They also did a great job of putting appropriate runners/walker in the right part of the race. I was fortunate enough to have been put in the 3rd leg of the race, which was along the lake (a little windy) being the flattest section. When I did the Tour de Fleur (the Arboretuem race) I found that WR can have hills or be flat, so I was glad to see that my course part was mostly flat.
As Mark dropped me off, I saw what looked like one of the guys from Kenya I had seen the day before at the Expo. I said to Mark, "there goes the Kenyan" and he said, "just because he is black and running in the race doesn't mean he is a Kenyan". But as I headed towards the exchange point, I heard the announcer say that 2nd place was just passing....therefore, it was first place I had just seen run by. That was a pretty cool experience to see him run by as he is probably one of the top runners in the world. Seeing a great like them run by was an early part to the adrenaline rush.
Thoughts flying through my head when seeing fast runners is how cool it is to be actually a part of the same event they are in. I mean what other sport can athletes (or even wanna-be athletes) compete in the same competition. You don't see John Neighborhood Quarterback playing in the NFL. You only see a certain minimum level of athlete. So to think of participating in a similar event to other "professional athletes" on the same day on the same course, is somewhat exciting, and one of my new favorite things about running...the community.
I saw what looked like a painters lift or a raised stage where an announcer was shouting out numbers as I approached the exchange point. We were estimated to exchange around 9:50a (which I wrote on my arm in permanent ink since I was worried about forgetting...which I did keep doing), and it was only 9:00a. It was rather cold and windy and the projected forcast had seemed to change all week. It had been in the 30s and 40s making training difficult for myself and many of my running friends (I don't do below 40 degrees), but today was projected to be between about 48 to 68 degrees. I am finding that 48 is one of my new favorite temperatures. I don't mind being a little bundled up, and I really like my black tights better than my 35-year-old-just-now-starting-to-run-bare-legs. Black tights are much sleaker and don't show as many bumps. I wore my long sleeved HnH shirt over my short sleeved HnH Relay team shirt thinking I might get hot and need to shed it, but that never happened.
So, arriving around 9:00 a.m. (which was nice to be able to arrive a little later and sleep in more than most races especially considering we had Mark's company party the night before) and then having to wait with what seemed like 400 people, but was 119 teams (so there would have been 119 3rd leg runners there) seemed to last F O R E V E R. Our exchange was coming in a few minutes later than expected also, so I was basically standing there for about an hour, pretty much ready to go at any minute, and on sensory overload with all the happenings going on around me.
The announcer seemed to be doing a great job as he had a lady sitting next to him on the phone and what appeared to be writing down numbers from likely .1 or .2 before the exchange (as I noticed it took about 3-4 minutes by the time they got there) to warn people when there buddy was coming up. The crazy part about that for me was trying to recite and chant 0-0-9-5 in my head. I'd hear 0-0-9-4 and 0-0-6-5 and other similar numbers and doubt and question if it was my number.
Then there was about a 10 foot wide section you were supposed to go to to be a part of the exchange. Otherwise there were steel fences you couldn't get around. So, you had to make sure to listen, hear your number, and get to and through the steel opening when he called your number. And to throw an extra challenge in, several of the supporters/spectators/family members thought that exact 10 feet on this 26.2 mile course would be a great place to just stand.
It took everything in my not to whip out my teacher/leader/control freak voice and say, "Please move to the side as runners are needing to enter in this area." And my mind was skitzin into overload wondering things like "don't they realize that is what that space is for" and "why aren't the race organizers telling them to move" and "maybe I should go to the front or back in case they are in my way" and "don't forget to start the garmin and the watch" and "oh, was that 0-0-9-5?"
And to further overstimulate my observation/judgmental/control freak mind, there was a sad gathering of what the announcer began to refer to as "Lost Sheep"...people who had completed leg 2 and were needing to have their 3rd leg exchange, yet no where to be found. One boy seemed to just walk up as his name was announced for the 15th time, one lady was so busy talking she didn't notice for 6 minutes, my sister's friend Courtney was among the lost sheep and I wanted to go help look for her exchange person, but kept thinking, I need to listen for my number.
And about 9 minutes after our projected start time (later realizing Paula probably didn't even cross the finish line for 8 minutes, so all the times needed to be delayed about 8 minutes), I thought I'm going to get close and look for that hot pink shirt. And as perfectly as anyone could expect, I saw D'Anna come up the aisle (no number announced by the way). I was glad to have met her the day before, because I probably wouldn't have known who to look for. And as rehearsed in my head, I set the Garmin and the watch as I crossed the start line....phewwww, I was exhausted mentally by the time my race even started. I much rather prefer the get to the race and then wait for the gun and go method to this relay mess. I really think often that my mind gets overloaded in these situations and it drains my energy.
So...to the merge. I was merging with Marathon runners...a certain class of people that I wander between admiration and certain judgment they have some type of psychological disorder in thinking about running or walking for 26.2 miles. It is still beyond anything I imagine possible or even think tangible, or honestly even sane.
The half marathoners (who are probably at a much slower pace overall) were on a different course at this point. They split off somewhere I think around mile 7. So the group of people I was with had been running for 10 miles and had 16.2 more to go. There was definitely some energy to be running next to them. In yoga, they talk about feeding off of and actually gaining energy from those around you, and I could feel the energy.
My plan was to listed to the Podrunner Coach to 5K Week 1 podcast (which had a 5 minute warm-up followed by a 60 sec run, 90 second walk and 3 minute cooldown) and then the Week 2 podcast (5 minute warm-up which I skipped and then 90 sec run, 2 min walk). And Paula had listed me as 15.5 min/mile. So, my minimum goal was to get my timing below 15:00/mi, but since I had a pace of 14:47/mi at the Turkey Trot (8 mile) and 14:22/mi at the Gary Burns 5K, I was hoping to have a pace of 14:30/mi at a max.
I was closely following the Garmin to try to stay below 14:30. I tried a few different settings on my Garmin during this race. I used the mode that showed the lap pace so as to see if I was ahead or behind schedule, but also to have a somewhat of a fresh start at each mile. I found that when the 3rd mile (mile 12) was slow, it really helped me to have a fresh start. I also turned off the setting that did the auto-lap and chose to mark the laps manually as they were marked on the course. Otherwise, there seemed to be a contradiction of data.
Throughout the 5 miles, I enjoyed the environment, the people, the community, and the event. Mile 10 was exciting just to be walking/running with the other runners. I was even a tiny bit star struck so to speak. Mile 11 was tough as is my 2nd mile always...so are Tuesdays...the newness and excitedness has worn off, but the miles to come seem insurmountable. The great thing about 5 miles is that by the end of mile 2 you are almost half way and that is a great motivator. Mile 2 is the point at which I am thinking "Why do I do this?" "What is appealing about this?" "I'm never doing this again."
Mile 3 was the top part of the loop around the lake venturing onto Northwest Hwy where there were a handful of people cheering, and it was fun to see the audience. I ran into some runners I knew and they were commenting on how they noticed I was running. Just "being a runner" made me feel better about the event. I enjoyed the community and sense of being a part of something much bigger than me.
Most of Mile 4 my mind is blanking out on as I'm guessing that I was just in a zone thinking about how I was now closer to the end than I was the beginning. I remember more cheerers and I remember parts of the trail were much better than the previous times I had walked this part. I was now getting into a good groove and was in the Week 2 podcast therefore running 1.5 minute parts and doing it easily. And the thought that this portion would count as W2Day2 and therefore only 1 more day of this training. I am completely convinced that my running venture has not been fueled by determination and perserverance, but rather laziness and ego. I don't do more, run more, or work harder because I am some awesome athlete...it is all about doing what is easier and ego. I thought I'd never run, but as the walking became boring and difficult to improve my time, I started to run. If it weren't for laziness and ego, I'd still be walking at 18:00 min/mile paces and not really caring about improving.
Mile 5 (mile 14 on the course) which was closer to .86 of a mile, was by far my best pace, as I think the excitement definitely took over. The exchange actually came up quicker than I expected, and I almost didn't get the timing chip un-safety pinned from my shorts. It was exciting to see Courtney, and the thrill of the event was definitely exciting.Mile 10 - best 10:36/mi
Mile 11 - best 9:19/mi
Mile 12 - best 10:48/mi
Mile 13 - best 10:56/mi
Mile 14 - best 10:43/mi
And to finish it all, I realized that despite my average paces, I have a decent fast speed.
A cold front came in so close to 38 degrees tonight.
Total time: 28:43
Total distance: 1.86 mi
Total cals: 349 cal
Pace: 15:25/mi
Lap 1 - 15:09, 1.00 mile, 15:09/mi
Lap 2 - 11:01.67, .73 mi, 15:04/mi
Cool down - 2:32.67, .13 mi, 19:21/mi
Sent from my iPhone
Seems my entire eating disorder history has been a bulimic binge and purge of plans. I have spent my entire life planning, tracking, putting into spreadsheets, signing up, and dropping out of plans, plans, and plans. So as part of my recovery I really try to be aware of any time I'm getting the urge to plan. All that said, I'm hoping to use the Couch to 5K plan to increase my training of walking by adding in more running. But one day at a time I can turn my plans over to God.
So today I ventured out with a new walking group at school to walk a rather slow mile. It was cold and by the end of the first mile I was ready to start running a little. The slow 1 mile warm-up was perfect to get me going.
Stats:
Total miles - 3.00 miles
Total time - 49:25
Pace - 16:27/mi
Mile 1 - 17:56
Miles 2 & 3 - 49:25 - 17:56 = 31:21/2 miles = 15:40.5/mi
Sent from my iPhone
| Distance | 8M |
| Clock Time | 1:59:54 |
| Chip Time | 1:58:21 |
| Overall Place | 4390 / 4435 |
| Gender Place | 1811 / 1842 |
| Division Place | 264 / 268 |
| Check Rank | 4390 |
| Check Time | 1:58:20 |
| Finish Rank | 4390 |
| Finish Time | 1:59:54 |
Total 01:08:13
1152 cal
4.00 mi
Avg: 17:03/mi
Max: 10:37/mi
Mile 1 - 15:03.75, best - 10:39/mi, 245 cal
Mile 2 - 16:09.88, best - 10:37/mi, 267 cal
Mile 3 - 17:16.29, best - 11:43/mi, 402 cal
Mile 4 - 19:50.54, best - 15:49/mi, 238 cal
Plan right now:
Sun - 5 miles intervals 60/90
Mon - 6 miles intervals 60/90
Tue - 7 miles intervals 60/90
Wed - 4-6 miles easy slow
Only walking first mile is my goal.
Sent from my iPhone
Day #2
Total - 01:04:38
4.01 miles
Average - 16:08/mi
Max - 9:32/mi
Mile 1 - 15:40.54
Mile 2 - 15:35.08
Mile 3 - 16:09.13
Mile 4 - 17:05.75
Tentative plan for tomorrow. 4 miles after dinner with friends at a very slow pace. Just going for mileage, not speed.
Sent from my iPhone
Subject: What is my goal?
Tonight I set out to start a 10 day streak of doing 4 miles a day until Thanksgiving. I couldn't decide today between a big 4 mile loop, two times a 2 mile loop, or 4 times a 1 mile loop. I decided on 2 times of a two mile loop, and I had planned on running .25 then walk .75 mile. Well, that first .25 wore... me... out!!! So mile 1 was ok but tiring. As I reached mile 2 I only made it jogging .1 mile before my shins were killing me so I walked. And that's when I hit some kind of mental block. I was miserable. I made it back to near Isabelle's school, and almost talked myself into stopping at 2 miles. Then I thought "what if I do the next 2 miles and walk as slow as I want?" Sure enough I ended up walking at a decent pace and mile 3 was tough. But as I reached the end of the third mile (technically 2.9) I thought why not try to run .1 until I reach 3 (ending mile 3). So I did and realized that if I ran a little faster I didn't hurt so much. I did the
same thing at 3.9 miles to finish well.
I also used the Garmin for the first time. Love and hate the pace alert. Set it at 17:00/mi pace and some times just listened to it beep.
Here are my laps:
Warmup - 3:35 min:sec; .22 mi; 16:29/mi avg pace
Mile 2 - 16:27Mile 1 - 14:21
I also didn't expect how awesome the cold would feel after I warmed up.
Along with a rather slow warmup and cooldiwn here are my times:
Mile 1 - 16:10.9
Mile 2 - 16:35.4
Pretty decent times and I was wondering what it would have looked like if I hadn't started it until after the warmup. Oh I so want a Garmin watch. Anyways, glad I just showed up today.
| Distance | 10K |
| Clock Time | 1:49:50 |
| Chip Time | 1:42:48 |
| Overall Place | 1405 / 1421 |
| Gender Place | 899 / 911 |
| Division Place | 194 / 197 |
| Total Pace | 16:33/M |
Sent from my iPod
Sent from my iPod
Did 4 mile loop. Saw a biker and runner loop several times. It was kind of cool being among fellow athletes. My times were:
20:12.93 - 20:13
39:05.35 - 18:53
55:53.26 - 16:48
1:11:55.43 - 16:02
Super serious negative splits. One note, I was listening to a sermon laps 1&2, and Latin music at 130 bpm laps 3&4.
Sent from my iPod
Jennifer is a newer walker who got started in an effort to lead a healthier life and manage her diabetes and will be completing her first half marathon at the Heels and Hills and Him Half Marathon on September 27.
Jennifer has had Type 1 Insulin Dependent Diabetes since the age of 11, and in the 23 years since that diagnosis, has had not one complication. However, after having her daughter 8 years ago, she found that she was consistently gaining about 5 pounds a year. In her words: “A little extra take out here, less exercise there, and some life in between.” So, on top of the Type 1 (which is the juvenile, insulin requiring kind) Diabetes, she slowly developed a form of Type II Diabetes (where your body can't process the insulin). So her body not only isn’t producing insulin but now it struggles to process the insulin taken with her insulin pump.
Her doctor insisted on an exercise routine during her last visit - something 3-4 days a week for more than 30 minutes. She had joined expensive gyms, signed up with costly trainers, joined Biggest Loser competitions, and tried it all, but recently a friend of hers, fellow Run Team member Brandie, mentioned signing up to walk the Heels and Hills and Him Marathon.
Jennifer had walked and even partly ran some 5Ks in the past, but she thought there was no way she could complete a half marathon. She and her friend did some research and developed a walking plan that would work in with their lifestyles. As of August 1, Jennifer is 8 weeks into the plan – she has stuck with it! She finished the most recent H&H June 5K with a new personal record of 49:43. And Jennifer says, “My blood sugars and my diabetes are better than ever!”
Jennifer is a great addition to the run team, with these words from her run team application: “I am absolutely in love with the core vision of H&H - staying active in a fun and unintimidating atmosphere, with your personality, warmness, and positive attitude! I feel like I was the recipient of that at the past 5K. I participated in another 5K last year near my home and felt so intimidated and out of place. Feeling that way at the previous one made me not want to do another. While I finished 71 out of 77 last weekend, I felt so encouraged in just finishing!
I hope to be an encouragement that walking is a great place to start when striving to learn how to make being active a part of your life...in fact, in the past when I would set out on a plan of running before walking, I burned out quickly. My story is one of learning how to set achievable and personal goals rather than constantly comparing myself to others.”
