5K with Frieda

I decided on an easy run today, since my last two were both difficult. While eating my breakfast, I looked down at Frieda, who was gazing lovingly at me. I thought, "HEY! I should bring Frieda on my run today!"

Now, Frieda is a 90+ pound German Shepherd, not yet two years old. The best way to describe her is a bull in a China shop. She is anything but gentle. Awesome, hilarious and loving, but not gentle. The same can be said of when she's on a leash. The good news is that she won't go potty on a leash (therefore, not requiring me to pick up turds on my neighbors' lawn), but she likes to chase cars, squirrels, birds, other dogs, and sometimes, people. We're working on it. Taking her for a run did put some fear into me - what if she lunges for a car while I'm in the zone and she trips me? What if she cuts in front of me to run towards a dog in its yard and I knee her in the head, fall over her, and break my head?

Well, she won't learn if I don't try, I thought. So, I laced up and walked to the back closet where her leash is. Being a German Shepherd, she figured out what was going on, and sat in front of the back door with great anticipation. I got her collar and leash and put it on... so calm, she was. Then we went out.

I walked for a couple of minutes as she pulled and pulled, gasping for air as I sternly said, "HEEL!" and pulled her back. She was doing pretty good! Then I decided we'd go for it... I hit the center button on my iPod and started to run. She did fantastic! I think part of the reason was that the neighborhood was quiet - not many dogs, not many people, not many cars. She was running a couple of feet ahead of me for the first 2km or so. Then she started to slow down, and her head was even with my leg... where it's supposed to be. Good girl. Nearing 4k, she started to fall behind. "Come on, Frieda!" She was tired, but she gave a little push when I called her to. Every now and then we'd see a dog, and she'd get a burst of energy and try to chase it. What a faker! Pretending she's tired when she still has so much left! I had to slow down a little at the 4k mark, but for the last 400 meters, I wanted to go faster. I pretended she was a friend running with me and encouraged her that way. "You can do it, Frieda! We're almost there! Two minutes! Come on, girl!" It worked! What a trooper! As soon as we hit the 5k, and I stopped my iPod, she threw her body into the grass of the neighbor's lawn - she was done. I let her lay there for a few seconds and then we walked home together. Happy as clams.

Turns out, we had a pretty good pace! I thought we slowed down quite a bit, but because we started super fast, it made up for the slower pace at the end. Let this be a lesson to you, Frieda, we want an even pace the whole time; don't start too quick or you'll be spent before the run is over. Let's work on that next time.

Who needs Mace when you have a German Shepherd attached to your wrist?

Distance: 3.12 miles
Time: 33:41
Pace: 10:47

Speed Work

The sun was gracious enough to come out in time for my 5 mile run today. Well, my schedule has today as a rest or cross train day, not a run day, but I don't want to run tomorrow, and I felt like my legs needed to be worked today, so here we are.

Speed work for this Friday says I should do a half mile at 9:24 pace, and then a half mile of cool down (I chose to do Friday's run on Monday. Don't ask me why). Repeat three times. I don't think I ever made it to the 9:24 pace, but I got pretty close! I also had the best average pace I've ever had. As time went on, it looked like I might be able to make 5 miles in under 50 minutes, but I missed it by 15 seconds! Oh well, there's always next week!

Distance: 5.01
Time: 50:15
Pace: 10:01

About That Training Schedule...

So much for it! I planned to run on Thursday night... my schedule said to run 2 miles. I got dressed and planned to do 3.1, but then changed my mind. I then decided to try getting up early on Friday and running on the treadmill before work. Friday morning came, and I got a call from my manager asking me to come in an hour and a half early. So much for the run!

I kept reminding my hubby on Friday that I had to run my scheduled 5 miles on Saturday after work, no matter what. He texted me at work and asked if I wanted to go to the beach and run there while he fished in his kayak. Sounds good to me - I love it there. Then I made another decision... to run 10 miles. I was at 8 miles for probably a month or more, and that 10 mile mark was an itch I really wanted to scratch. For some reason, it feels like the perfect distance. Ten miles and 10k. I really enjoy both of those.

I ate my oatmeal, laced up my shoes, and drove off to the beach. I dropped off the hubby at the water front, parked on the other side of the park and went off. I wore my Fuel Belt, and really hoped it would be too big for me, now that I've lost 10% of my body weight, but unfortunately, it still fit.

I felt great! It got hard at the 7 mile mark, but I pressed forward. It was quite chilly, so I kept running to get it over with. At the 10 mile mark, I happily stopped and walked to the car. I had a great run, and I'm SO glad I went for it!

Now, how to modify the training schedule...

Distance: 10.01 miles
Time: 1:48:04
Pace: 10:47

New Training Schedule

I decided on a training schedule. I'm going to use a 10k training schedule, which will end at the 10k I'll be running on June 5th (and hopefully give me a great time for the race!). Then, a couple weeks after that, I'll begin my marathon training schedule. The 10k schedule will have me max out at 20 miles a week, which will be perfect to start marathon training with.

Today was my long run, which was 6 miles. I set my iPod to 10k. It then tells me my pace in km, which I'm not as familiar with. I decided not to worry about it and just run at a comfortable speed; what felt natural for me. I had an awesome run! There were times I felt like I was nearly floating. I felt great the whole time, and sprinted for the last 400 meters. I ran past a door-to-door salesman a few times, and the last time, he yelled to me, "You've lapped me three times, Mama." I don't know about the "Mama" part, but the rest was nice to hear.

I had a personal record today for the 10k! I shaved about a minute off my best time. That's really good news! :)

Distance: 6.24 miles
Time: 1:05:32
Pace: 10:30

Five Hundred Miles

I use the Nike+ system with my iPod when I run. Today, after uploading my run, I realized I've run 500 miles since I got my Nike+ system last April! 501.2, to be exact, since April 11, 2009. I also ran 112 times. That is very exciting to me, especially since I made a goal to run 500 miles in 2010. Maybe I can make it 600!

I had a personal record on the treadmill today. I shaved 5 seconds off my 5k time. Not a huge change, but I'll take it!

Distance: 3.11
Time: 31:42
Pace: 10:10

Introducing: Skapris!

Nike is the only place I've seen these for sale... it's capris with a skirt over top. Nice and feminine! I like the idea of just the skort, but let's face it - my thighs would rub together, causing so much friction the fire marshall would need to be called. Capris are perfect for me. So, this was my splurge. After a full work day today, I wasn't really in the mood to run, but seeing these in the mail changed my mind!


My review? Super cute and comfy. It bunches up a little at the pocket in the back at the elastic line. I think they'll fit a little better when I lose 5 more pounds. I think I'll wear these for my first race!


5k today on the treadmill:


Distance: 3.11
Time: 32:41
Pace: 10:29

Short Run

I did a short run today, due to the fact that I ate a bunch of McDonald's french fries before heading out. Bad idea! My 5 mile run turned into a 2.82 mile run. Well, as my hubby says, at least I went out!

Distance: 2.82 miles
Time: 31:41
Pace: 11:13

My husband, the coach

Turns out my husband, who has never been a runner, and has absolutely no interest in ever running, knows how to train me.

We both got home at about the same time today, and I told him I wasn't sure if I should do a long run today and take tomorrow off, or run tomorrow and take today off. He told me to run both days. Well, silly man, that doesn't work with long runs. I like a day off before and after a long run. His response? Don't do a long run this week. Hmm... great idea! So, I'm attempting to run more than twice this week with no long run. He's so smart.

Five wonderful miles in the sun! I need to stop using the treadmill now and just run outside. The problem with that, however, is not having enough clothes to run in. See, on the treadmill, it doesn't matter what you wear, or if you wear anything at all. But outside, I think that's illegal. Thankfully the Nike website has clearance items! I chose to treat myself to a couple of new items. I can't wait to get my new gear!

Distance: 5.02
Time: 53:16
Pace: 10:36

Fartlek

I ran fartleks today. I have been trying to run on the treadmill at 5.5 mph. Last year I was at 5.0, so I consider that a great improvement! Today, I ran 5 minutes at 5.5, then 3-5 minutes at 6.0mph. I did that for just over 5k. I'll try to work my way up to 6.5mph. Great workout!

I only ran 5 times in February. I've already run 4 times in March, so things are looking up! I'm going to be working on consistency until the end of June and the real training begins. I think I'm going to go up to 10 miles by that point. We'll see what happens!

Five weeks until the 5k race!

Distance: 3.28miles
Time: 33:26
Pace: 10:11

Ten Percent and the Long Run

It's been a full month since I had a long run. With not doing the 25k in May, I contemplated doing only 5 miles. Or maybe I'd do a 10k... after all, that's more than I've run in weeks, and I don't really need to work on my mileage until June. I thought about this during the first 5 miles of my run, and then thought about the marathon in October. If I take the easy way out, and don't push myself, how can I hope to complete a marathon? Good question... so I ran 8 miles. With a few walk breaks in there.

Yesterday marked a new low for me. I have now lost 10% of my body weight! It took me since last October, but I'm there! I'm feeling more like myself these days. My goal is only 5 lbs away, but I might change it to 10. I'll wait until I get there to decide.

Distance: 8.01
Time: 1:28:33
Pace: 11:03
Weight: 144.8

It's Official!

I registered for the Detroit Free Press Marathon! I have seven months to train. I can do this!

I also bought the book Marathon: The Ultimate Training Guide by Hal Higdon. It is highly recommeded, and since this is my first marathon, I thought it would be good to learn from an expert!

I am excited and nervous. Part of me wonders if I can really do something as big as a marathon. But then I see how, for the past couple of seasons, the finalists of the Biggest Loser run a marathon after only 3 months of training. Of course, I won't be working out 5-6 hours a day like them, but I have been running for two and a half years, so that has to count for something, right? The motto for the Detroit Marathon is: YOU CAN DO THIS! I'm going to keep telling myself that for the next seven months. :)

Good run today. Four miles on the treadmill:

Distance: 4.04 miles
Time: 43:28
Pace: 10:45

Good News and Bad News

The good news - I had a personal record today on my 5k run! Woo hoo! Thanks, Lance Armstrong, for telling me so! It's not often I hear someone talk to me after a run, but when I do, it's pretty cool!

The bad news - I can't get the day off to run the 25k in May. What a bummer! I'm glad to start a new job, but the bad news is I'm on the bottom rung, so if anyone else wants a day off, they get preference over me. It's a little frustrating since I've been training since January for this, and I'm a little unsure of where to go from here. Do I increase my mileage now, plateau this summer, and increase again in the fall? Or increase mileage slower than planned (like 1 mile per two or three weeks) and just go forward until the marathon in October? Fun things to think of no matter what.

Today I registered for three races - all races that I did last year. I'm hoping to get a better time on each race. My first race of the year is in six weeks. A 5k! I'd LOVE to get under 30 minutes, but I'll settle for better than 33:36 (last years' time). I'm not sure I have enough time to get under that 30, or at that 30 minute mark, but if I can shave a few seconds off my time today, I'll be happy.

Yesterday I weighed in at the lightest I've been for three years! During my run this morning, I was thinking about how much better I feel at this weight than my highest of 160lbs. I felt so much lighter, running felt so much easier. I'm looking forward to losing 5-10 more pounds.

Distance: 3.12miles
Time: 31:47
Pace: 10:10
Weight: 146