Wednesday, September 22, 2010

Phase 1

I'm on a new track...trying a different plan. Isn't that the story of my life. I am going to try to do this plan of getting to the gym, doing something cardio for at least 30 minutes....wait for it...here's the even harder part... 5 times a week

Tuesday, May 18, 2010

Heels and Hills 10K PR

Did the HnH 10K with my mom...so proud of her.

Got a PR.

1:33:16.3
15:03/m

Wednesday, March 24, 2010

Ran through that Wall

Don't have a ton of time to update...but I did it.

I planned on 5 then 3, then when I got there at 6:40 and knew I needed to leave by 7:20, I decided to walk/run 15 minutes away and then 15 back. I listened to a "Freeway to 10K" podcast from Podrunner Intervals (which is my favorite podcast for c2anyK). And it had a 5 minute warm-up with then four 4/2 run/walk intervals. I struggled a bit on some of the running, but I was able to do them all.

I honestly didn't plan on running much, but I was amazed to finish at a pace of 13:50/mi. Even though it was a little over 2 miles, it was 30 seconds faster than my PR pace in October for a 5K, so pretty decent.

And...I just showed up...and so glad I did.

My next plan is probably to walk/run with Heels and Hills on Saturday if they are meeting (depending on how early they are meeting). My hope is to do 6 miles, and I'd like to be done by 8 a.m., so I am highly likely to get there earlier (since 6 miles at a 15 minute pace would take 1.5 hours. So, I'd want to start by 6:30 a.m. I think. We'll see...

I'm also strongly considering seeing if my sister would want to join me on the Katy Trail Saturday morning (depending on her plans the night before). I'd like to set up a usual routine again. And Sunday's might end up being better for my long mileage. If I did long miles on Sundays, then 3 on Tuesdays and maybe 3 on Fridays or Saturday long miles, 3 on Monday, 3 on Wednesday...oh that would be better. Thinking outloud again.

So...we'll see...I'm going to check with HnH about Saturday and go from there. Most likely not planning on doing the DRC 5 mile on Saturday.

Tuesday, March 23, 2010

Unedited

Not sure even really where to start or what to say. I want to say something profound that will forever change my slump, but considering I only have like 2 followers, I decided I'd try to do today completely unedited.

I hit a wall.....a big, fat, 15 feet tall wall. And I believe in my heart that running/walking is 90% and I am hit a 100% mental wall. I don't want to run or walk, I don't want to exercise, I don't want to even get dressed. So I need to think of what do I want to do...I want to run a race (well), I want to complete the HnH Half in a time better than last (3:36:18), I want to want to exercise regularly, and I want to lose weight and be fit.

So...tonight on the way to my Tuesday night meeting (starts at 7:30p) I am planning on going to a trail (I love walking/running on trails...as in concrete trails, because you rarely have to deal with crossing streets, but you do have to figure out if it is a safe and well traveled trail) and attempting either 3 or 5 miles. The "either" is that I'd like to do 5 miles, but I am a bit afraid that if I shoot for 5 I'll be more likely to talk myself out of it as being an intangible/I-don't-want-to goal. I mean at a slower pace that'd be like an hour and 15 minutes to an hour and a half. The 3 is totally do-able. My plan is to walk the first and last mile, and run/walk the middle 1 to 3 miles (depending on my goal) at a 2/2 run/walk pace.

OK...unedited...yeah, tonight I'm doing 3. I need to just get out there and do it and 5 will be more than I want to do. So...I can do 3, even at a super slow pace...I can do 3. And I want to be done by close to 7:15, so I need to start by about 6:15, so I need to leave the house (thinking outloud...or typing rather) by 5:45p, so I need to be home by 5:15p, so I need to pick up Izzy by 4:45p, oh, no I forgot I'm doing TAKS tutoring until 5p. So...get Izzy by 5:15pm and home by 5:45p walking out the door to be in N. Dallas by 6p so there by about 6:30p. Walk for 45 and then go to meeting. I'm sure all 2 of you appreciate me thinking/typing as I go.

OK...plan set. NO EXCUSES...even if I have to walk only 2 miles for 30 minutes.

Oh, and tentatively, my plan is to do the Heels and Hills Half Marathon on May 2nd. It should be pretty much the same route as the on in the fall, and it is by far one of the flattest routes out there. I'm going to be shooting to have a faster time than last year.

So my plan is doing a run/walk mix by building up mileage as follows:

Tuesdays - 3 miles
Wednesdays - 4-5 miles
Thursdays - 3 miles
Saturdays - 6, 7, 8, 9, 10 over the next 5 weeks

Haven't decided if I am going to do this Saturday's run with the 5 mile DRC, but thought it might be worth it to get me going. I honestly want to run it, but don't feel like hearing David bark orders and tell me to run when I am already doing the best I can. We'll see. My plan is to run/walk the first 5 with a 2/2 ratio then do a 1 mile walk afterwards. Again...we'll see...I'm super not hyped about it. I may go see what the HnH training group is doing Saturday morning. I have a meeting in Dallas at 10:30a, so we'll see.

My new goal is to COMPLETE the Half Marathon, so my primary focus is mileage, not time. Time will come as I work on mileage. In training, first and last mile I am going to force myself to walk it, then I can add on running in the middle miles. I can do mileage...I can do distance...running, I'm not so sure about, so I will focus on what I can do right now.

Wednesday, February 10, 2010

January Goal Update

5K time
My very best time in 2009 was 44:39.0 with a pace of 14:22/mi in the Frisco ISD Gary Burns 5K on October 31st.

Likely - below 40:23 (pace 13:00/mi)
Hopeful - 37:17 (pace 12:00/mi)
Crazy - 35:44 (pace 11:30/mi)
Update: DRC Frigid 5K - 41:03.68 (pace 13:12/mi)

10K time
My PR in 2009 for a 10K was 1:37:00.0 with a pace of 15:39/mi in the H2H 10K in July.

Likely - below 1:33:12 (pace 15:00/mi)
Hopeful - 1:27:00 (pace 14:00/mi)
Crazy 1:20:47 (13:00/mi)
Update: Haven't ran a 10K this year yet

Race, PR, or Place in Monthly for an Event (revising)
Last year, I signed up and raced in an event every month from June to December.

Likely - an event every month
Hopeful - PR in every event
Crazy - Place 50% better than others in one of the divisions (Athena, Age, Women or Overall)

New Goal to replace above goal Monthly/Yearly Mileage
I haven't really tracked my mileage before, but I think as a good goal to replace the monthly event goal is to include monthy/yearly mileage goals.

Likely - 6 miles a week/24 miles a month/312 miles a year
Hopeful - 8 miles a week/32 miles a month/416 miles a year
Crazy - 675 miles a year
Update: 30.41 miles in January (8.63, 7.69, 8.05, 6.04 per week)

Run Weekly/Monthly
Last year, I started walking/running sporadically while sometimes 3 times a week, and other times going for several weeks between walking. I am hoping to bring exercise regularly into my weekly schedule.

Likely - Run/Walk once a week minimum with a one week a month forgiveness making up on the next or previous week totalling 4 times a month, but only of which 2 are in the same week
Hopeful - Run/Walk twice a week minimum with a one week a month forgiveness making up on the next or previous week totalling 8 times a month, but only of which 3 are in the same week
Crazy - Run/Walk three times a week, every week, no exceptions. **All these with a minimum of 1 mile and a minimum of 15 minutes with weeks measured from Saturday to Friday.
Update: Run/Walk three times a week in January.

Mile time/pace
My previous PR in a mile has been 14:20.

Likely - 13:00
Hopeful - 12:00
Crazy - under 11:00
Update: none timed yet

Again, I have really not much of an idea how realistic or crazy these are...but as I find every day, every race, every event...it is all a learning experience.

Wednesday, January 20, 2010

Adjusting my Mindset - No Excuses, No Distractions

I love, love, love my Garmin. I had a running friend just GIVE me my 205. And it has been a great way for me to learn about keeping my pace and tracking my mileage. One somewhat quirky thing is that as I travel to other parts of the metroplex, I find that it takes a while (like sometimes 15 minutes) to track satelites. But free is free, and I can't complain. But ever since I have gotten it, I have been working on learning the different bells and whistles like laps, auto-lap, and history settings.

Last night, I had in my mind what our coach had told us about how runner's don't make excuses...part of running is giving up the lame excuses and running no matter what...even if that means running around the parking lot, running up and down the block, running at 5 am or 11 pm....and running even if you're sick, or hurt, or sad, or whatever. I, myself, have a very low tolerance for those who give excuses, so I like this idea. In fact, it is one of the things about being a part of a running group I like...being around persistent people. After walking a half marathon in 93 degrees and 100% humidity, and then running in 13 degrees a few weeks ago, I figure all my excuses are up. If I think it's too hot or cold, I can just remember those days.

Well, weather is not usually my excuse, but my diabetes has been a good old standby for me in the past. And yesterday morning (well, actually all weekend) I felt sick to my stomach, icky, and just a general sluggishness. My blood sugars were hanging in the 250s and 300s and just wouldn't come down no matter how much insulin I gave myself. Then I had the epiphany about lunch time (on Tuesday) I might be dehydrated, and come to think about it, I had been drinking Diet Dr. Peppers all weekend and barely any water.

I overheard a coach saying something to someone on Saturday morning about only drinking 1 soda a day, but I LOVE my DDP and tried to act like (to myself) that I didn't hear it. I didn't even want to think about drinking only on soda a day, but lo and behold my dehydration would show me that I do need to drink a LOT of water and that I need to only drink one soda, and...to start watching my foods with a lot of sodium...which is pretty much anything processed.

Anyways, as I started to drink more water my blood sugars started to regulate and the insulin I had been giving all day started to activate. And it just kept making my blood sugar low, low, low. So, I had to eat, eat, eat. And it wouldn't stay above about 80 or 90. I can't go exercise when it is below about 140 or I will crash out on the course. A perfect scenerio is about 180 for a 30 minute walk/run.

So, when I was ready to go walk/run around the neighborhood before heading to Dallas around 7:30p, I couldn't. Not an excuse, an actual medical modification. BUT...the difference today is...I then just wait until I can go run. I knew rain was in the forecast, so I was hoping to get my run in before the meeting not afterwards. I got dressed and decided that after my 45 minute drive to Dallas my blood sugar would probably be high enough and that I'd go running at Brookhaven Community College. It has a paved track around the perimeter, so that was the plan. I knew going into it that the track may be too dark, but I kept repeating the mantra...no excuses.

I pulled up and back to my first paragraph...the Garmin wasn't loading correctly. And I wasn't sure how long it would take...I pulled up in the parking lot at about 6:50 and needed to be done by 7:25p. And I could almost hear our coach's voice in my head saying...you are not out here to punch a clock, time a lap, or compare a pace...you are out here to run. So, what is the next best thing if the Garmin isn't loading...I just started walking. And I'm lucky to have my insulin pump with me at all times, so I looked at my clock on that. I usually have my Ipod with me, but since training I have started not using it...and since I was at a new course, I wanted to not have it for safety. I could have used my phone, but I had turned it off, because it is a mental distraction if I get a text during my run. And last week I decided that there is nothing that I would need to interupt my run for that I couldn't take care of when I got back to my car.

So...I started my walk on my insulin pump time of 6:54p and knew to start running at 7:03p. By the time I got close to 7:03p, I realized I could use the timer on the garmin but only from the end time of the last run. So I was able to time from that point forward. So, distraction #218 out of the way. And I knew the track was a 2 mile loop and was feeling strong and sturdy, so I decided to loop it. I then reached a construction point where the trail just ended. So, I turned around and headed back, cut across the parking lot, and then was done. I went home and tracked my mileage on mapmyrun to find I went 2.2 miles in 32 minutes.

This week is a week of changing from the mindset of minimum goals and standards to pushing beyond and running around the parking lot if I have to. Just like everything else I'm learning with running, it is a process. And I'm still learning so much!!!

Tuesday, January 12, 2010

What is my Main Goal?

Mission Statement:
"I am passionately pursuing the consistent improvement of my health by regularly setting and achieving fitness goals, encouraging others from my strong and challenging experiences, and depending on and praising my Creator as the Producer from which I can do all things."

One of my friends posted in her blog about how her increasing mileage weekly and competing in 10 Halfs in '10 might be a contradiction in goals. And wouldn't you know it, I ran into a set of goals myself that may seem to be counterproductive.

I have a goal that I started last year to enter and compete in a race every month. According to my race coaches for my Spring Training, we are not ready for a 5K. My thought was that for February, I could still technically enter, and take it easy. My other thought has been that my main goal in ALL of this...back to my mission statement, is to "passionately pursue the consistent improvement of my health." Does running in a race (much less trying to PR) contribute or take away from that goal?

Sure it'd be good bragging rights to say, "I've entered a race event every month since June of '09 and in '10 PRed in every event." But is my purpose to brag or to overall improve and consistently improve my level of fitness.

Now, following and being dedicated to my training and my coaches recommendations...that seems to overall support my mission statement. It keeps with the spirit of improving and being consistent. The original intent of the "one event a month" goal was to make sure I was staying active. I would previously go months and months, even years and years without regularly exercising and that goal was a way to make sure I at least once a month set out to compete and get active.

My level as an athlete, as someone who is consistently trying to improve my fitness, and as someone in a training group already lends itself naturally to getting active once a month. So, I'm pretty sure I'm going to put the "event a month" goal on hold until I reach the 10 mile.

Today I am going to work on surrendering "my ideas, plans, and arrangements". My way hasn't worked before, so this part of my journey is about surrending ME and MY to what works and is proven. At the end of the day, the end of the 16 weeks, I believe that I truly will be more fit through following the Couch Coaches advice.

Saturday, January 9, 2010

W1D1 of Couch to 10 Mile

Well....I not only did it...but I liked it!!!

14 degrees
7:00 a.m.
Crowded Parking
Empty Paths at White Rock Lake

I had a blast! I knew it was going to be cold, and I wore my coat (which I bought years ago for snowboarding...which I never did). I had a 41 blood sugar at 2 a.m., so I had to wake up and eat, eat, eat. Then my blood sugar was 313 when I woke up...usual after a super high. My sensor was on day 8 or 9 (they really are only designed to officially last 3 days...so they lose their effectiveness). But I got up and I showed up!!!

I just love that my blog is titled, "Just Show Up" and the emphasis Chris (one of the training directors) has put on 95% of the battle is "Just Showin' Up." I showed up and learned some new things today...and was reminded of some things I know.

Amanda and LK reminded us to keep our form upright and looking ahead. That is so true. When I am upright and facing forward I run/walk faster and more effectively. They reminded us to stay right, not go wider than two by two on the trail, and kept us encouraged.

We had a 10/10/10 walk/run/walk that they said was really more of a walk/do the best you can do to try harder/walk. They encouraged us to not focus on speed, that speed would come later in the training. They talked about us needing just do the best we can do. At 15 minutes, we were going to turn around and head back (half way into the run). This technique helped as the faster ones were then at the back, and the slower ones were at the front. I think mentally that helped everyone.

I found myself comparing and looking around a lot before, after, and during. A few times I've been asked, "Are you sure you are in the right group? You say you've done some running." What I always clarify is that I have ran, but like 30 seconds, or 2 minutes or just in the past few weeks 5 minutes and on Wednesday a crazy 8 minutes (of which I thought I was going to die). So, that said, I am convinced this is the perfect group for me. I truly have no earthly comprehension of me being able to run 10 miles some day, much less anything over about 1, but they say, if we keep showing up...it will happen.

I found that I wasn't the largest or the smallest runner out there...I wasn't the fastest or the slowest runner out there. I was one of many, in the middle, a part of a community, and just Jennifer. Rarely in my life am I "just Jennifer". I am often teacher, mom, leader, director, wife, mentor, sponsor, church friend, you name it, but rarely am I "just Jennifer." And out there, I was "just Jennifer". Years ago, I found out that my love language is quality time. I love, love, love to spend time with people, and I don't care if we are digging doo-doo, I love spending time with them. I kind of like bragging rights, the feeling of accomplishments, setting and making goals, but really in the end....I only do this because I LOVE quality time. Until today, I have done a lot of this journey alone. But I am still on a high from the energy out there.

There is not one single thing physically different when I run alone versus with others. My feet aren't different, my lungs, my muscles...in fact, today my blood sugar was a little wacky, my body was cold, and I was able to run for longer...a full 10 minutes...than I have ever, ever ran that I have any memory of in my entire 35 years. I know several people who say they ran in high school or college. Not me, my friends...this is it...this is my journey.

Stats
7:00 a.m.
DRC Couch Group
14 degrees/??? wind chill
White Rock Lake
Icey Bridges/Frozen water fountains
10/10/10 W/R/W
00:30:58
15:36/mi
1.99 mi
318 cal

Week Plan
Sun - 30 min Pilates/Weights
Mon - rest
Tue - 35 min walk
Wed - 9/12/9
Thu - 10/10/10
Fri - rest
Sat - 8/14/8

Monday, January 4, 2010

2010 Goals - Goals for the year

I am really not even sure where to start. And I hate resolutions, because I have made so many in the past that only end up in failure and shame. So....here goes a try. I'm going to go back to the old stand-by of setting SMART (Specific, Measurable, Achievable, Realistic, Timely) goals. And I think I am going to set Likely, Hopeful, and Crazy.

Last year, I didn't even think about running, walking, or even exercising as we started 2009. So to set goals is a whole new thing for me.

I also put together a mission statement based on an article I read:

"I am passionately pursuing the consistent improvement of my health by regularly setting and achieving fitness goals, encouraging others from my strong and challenging experiences, and depending on and praising my Creator as the Producer from which I can do all things."

5K time
My very best time in 2009 was 44:39.0 with a pace of 14:22/mi in the Frisco ISD Gary Burns 5K on October 31st.
Likely - below 40:23 (pace 13:00/mi)
Hopeful - 37:17 (pace 12:00/mi)
Crazy - 35:44 (pace 11:30/mi)

10K time
My PR in 2009 for a 10K was 1:37:00.0 with a pace of 15:39/mi in the H2H 10K in July.
Likely - below 1:33:12 (pace 15:00/mi)
Hopeful - 1:27:00 (pace 14:00/mi)
Crazy 1:20:47 (13:00/mi)

Race, PR, or Place in Monthly for an Event (revising)
Last year, I signed up and raced in an event every month from June to December.
Likely - an event every month
Hopeful - PR in every event
Crazy - Place 50% better than others in one of the divisions (Athena, Age, Women or Overall)

New Goal to replace above goal
Monthly/Yearly Mileage
I haven't really tracked my mileage before, but I think as a good goal to replace the monthly event goal is to include monthy/yearly mileage goals.
Likely - 6 miles a week/24 miles a month/312 miles a year
Hopeful - 8 miles a week/32 miles a month/416 miles a year
Crazy - 675 miles a year

Run Weekly/Monthly
Last year, I started walking/running sporadically while sometimes 3 times a week, and other times going for several weeks between walking. I am hoping to bring exercise regularly into my weekly schedule.
Likely - Run/Walk once a week minimum with a one week a month forgiveness making up on the next or previous week totalling 4 times a month, but only of which 2 are in the same week
Hopeful - Run/Walk twice a week minimum with a one week a month forgiveness making up on the next or previous week totalling 8 times a month, but only of which 3 are in the same week
Crazy - Run/Walk three times a week, every week, no exceptions.
**All these with a minimum of 1 mile and a minimum of 15 minutes with weeks measured from Saturday to Friday.

Mile time/pace
My previous PR in a mile has been 14:20.
Likely - 13:00
Hopeful - 12:00
Crazy - under 11:00

Again, I have really not much of an idea how realistic or crazy these are...but as I find every day, every race, every event...it is all a learning experience.

DRC Frigid 5K

I PRed (Personal Record) again!!! It was beyond Frigid that morning, and I am convinced that it was the cold that partially helped me PR. My sister and I met to drive together, and I enjoyed having her there with me. She is much more fit than I have ever been, and she did really well. But it was nice to have someone to talk to while waiting, and I especially enjoyed having her at the finish line.

I had checked the stats ahead of time to see if I'd be the last one (I've learned to do that so I'm not the wayyyyy last one) and it looked like if I stayed at a pace under 15 minutes/mile, I'd be at least like 20 from the last. I have been training in the 14 minute range, and I PRed at the White Rock Relay with a 14:20 pace, so I was hoping for at least a pace below 14:20/mi. I was hoping on a super good pace to make it below 14:00, and a hopeful 13:30. In the very back of my mind, I was wishing for a time under 40 minutes, which would be like a 12:57/mi pace, but I knew that was probably more unrealistic.

As I started out, I was moreso relishing in being around serious runners. I tend to people watch a lot before a race - what people are wearing, how they are warming up, what they are talking about. Most people seemed to be not really insulated, and the experience level seemed to be inversely proportional with the amount of clothing. There were a few dogs and a few kids. The crowd was interesting to watch from the back as I noticed the field of bobbing heads, and the dispersed puffs of breath in the freezing air. It was definitely Frigid, but the sun was out and it was actually a rather gorgeous morning.

My sister and I ran together the first 45 second (which I had fumbled with the Garmin yet again, and just stuck with it alerting me every 45 seconds rather than doing an interval setting), then she and I split. She ended up running the entire race, which was a huge accomplishment for her since she had only run a full 5 or so minutes previously (at least since her 20s). And my Garmin kept telling me I was at like a 12:00/mi pace. I actually found myself doubting the accuracy of my Garmin. It was, in fact, correct. I could substantially feel my training paying off...I felt in shape.

Mile 2 was a little slower, as I expected. The turn around was exactly halfway through, and it was encouraging to see other runners/walkers behind me. This is probably the first race I didn't spend a lot of time looking back to see if I was in last place. Mile 3 was encouraging as the majority of it seemed to be just around the corner to the finish line. And sure enough, I finished with an amazing PR. My previous PR pace was 14:20, and this new pace of 13:12/mi was crazy fast.

There is something bizarre and on a new dimensional plane that seems to happen at a race where the crowd, the situation, everything seems to seriously push me into a new level of ability. I was surprised to see myself pacing ahead of some other more seasoned runners, as well. I tried out a 45/45 sec walk/run interval, and it seemed to work well for me. I couldn't believe I did as well as I did, and I am still in a little shock. I would say the overall thought I realized is that I have spent a lot of my life thinking "I'm not an athlete. Exercise is just not easy for me. Other people get this better than me." And I'm am starting to think that maybe "I am an athlete. Wow, my body is capable of more than I sometimes think. Wow, I'm actually doing this...well."

Pretty cool. I don't have my mile stats, and really I kind of got so wrapped up in the race that I didn't realized the exact lap points. My first DRC training group meeting is Wednesday and I am super excited and super nervous. I'm not looking forward to the weather this week, but I can run in this...I did run in this!

I'm so glad I keep "just showin' up"!!!

Stats:
23 out 34 Athena Division (68%)
172 out of 206 Women (83%)
323 out of 376 All (86%)
13:12/mi
41:03.68
DRC Frigid 5K
1/02/10