Ran 9 miles today

In the last one month I have run a total of 5 times, including today. I did an 8 mile run, continuous, which I was thrilled by. I then kept losing time, then would have to start by conditioning my body a bit. Last Sunday, I did the Diabetes-Nordstrom Beat and bridge run in Seattle – an 8k run. It was my first run that long that was outdoors, and my first outdoors run with hills. Needless to say, I was slow. Out of 2000 women, I was number 1600 or so. So in the tail end of the run! But I was feeling super thrilled, because I did it. Even though 5 miles felt quite okay to me – I’ve done 8 miles after all, and 5 miles many times on the treadmill, it still felt really great.

This run was on Sunday. I did a 2 mile run on Saturday to condition my body. I wanted to do 4, on Thursday or Friday, but it just kept not happening. I had run a 4 mile after a long break and my muscles hurt too much, that’s why I decided to just do a 2 mile to help warm up my body a bit but not get it into a hurting state. It worked, coz I wasn’t sore the next day for my big beat the bridge run. Which was really great.

I was sore on Monday and Tuesday, so perfect excuse to not run. Wed I just didn’t, though I kept planning to. Thursday too – I started my new job, but I had planned to wake up on time and not use that as an excuse. But no, I didn’t. Friday I had taken the day off – I had asked for it even before starting the job, because we are leaving in the afternoon for a little trip nearby. So I decided that no matter what happens I need to take my training to the next level. Not try to build up. Just do it. So I did 9 miles!!!!

So… guess what??? I did 9 miles!!!!

You know what, I’m going to sound really stupid or what not.. but can you imagine.. I did 9 miles!!!! I seriously rock!!!!

So now I can spend my weekend recovering and not worrying about having to run on the weekend. And when I come back, I can continue my training.

My half marathon is on June 13. I have two more weeks of training. The last week I think I shouldn’t be running a lot. So I should plan this out. Maybe next week in the middle of the week I should do 10 miles. Then weekend 11 miles. Then mid week 12 miles, the final weekend before the run, 13 miles. That’s really pushing it, but it’s my only hope if I want to be able to run this rock n roll! It’s all on the treadmill, so outdoors will be different, but it should be fine. I don’t need to do the mid week shorter training runs either. I should just do these big runs. 4 more training runs, then the big half marathon. That’s the only way I can do it.

So should I do it? Yes, I think I will. I can handle 4 more training runs. That’s all it is. I can push myself really hard for 4 more training runs. That’s all there is to it! Just 4 more! And today, I could have kept going. My back was starting to hurt a bit, although i kept pushing myself to keep it totally straight. I just need to watch my form better next time, and it should be totally do-able! Yay! End goal in sight!!! 🙂

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Week 5 complete! 7 more training weeks to go!

I did take a short 2 min restroom break. I tried to hold it but couldn’t really. I know it doesn’t fully count as a continuous 7 mile run, so I’m not calling it my personal best. But I did run 7 miles! And it didn’t feel too crazy hard, although it was. My legs hurt today, which is good! Tomorrow I start the next week! I did lose one day this week. I didn’t do my 7 mile run day before yesterday. I had a busy day. But it’s all good – I’ll do this week completely! 🙂

Listen to your body!

My dad used to say this to me all the time – listen to your body! He was absolutely right! We are hard-wired to always want more. To never be satisfied with what we have. I was running at 5.5 mph (11 min mile) for a while, and kept wanting more but stuck at it. Now my tummy cramps even at 4.5 (13.3 min mile). I ran at 4.5 for a really long time today before my tummy finally started to relax. After that I tried to sneakily increase the speed by 0.1 mph very slowly throughout my run. My body felt it! But it was somewhat okay. Eventually on the last 0.5 miles I ramped it up to 5 mph. My tummy wasn’t too happy but it didn’t scream out either.

I’m happy that I ran my 4 miles. It’s a great achievement for someone who three months ago could barely run. Instead I keep pushing myself to do more, and keep thinking I’m not getting there fast enough. Maybe that’s how human beings excel. But that’s also how we get so stressed about everything. That’s enough of that. I’m happy. And that’s that.

Week 3 day 2 done. Now for the big 6 mile run next!

Dec 30, 2014: My half marathon goal for 2015

The Seattle Rock & Roll is on Sat, June 21st. Doing the half marathon in less than 6 months is ambitious, but it can be done. Here is what I’m thinking in terms of the training plan. I think I need to follow two separate training plans. I can run/walk 4.1 miles in an hour, but that’s with many walking breaks. I’m not even close to running the 5k continuously right now.

Step 1: Couch-to-5k. Once I can run 5k, I can begin the next phase of the training. This training is typically 9 weeks. If I’m reading this correctly, there is a big jump in the running time from week 4 to 5, where we are expected to run continuously for a max of 5 mins in week 4 and 20 mins in week 5. Right now I can run 16 mins continuously if I really push myself.

This is the schedule, from http://www.coolrunning.com/engine/2/2_3/181.shtml.

Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following:

    • Jog 200 yards (or 90 seconds)
    • Walk 200 yards (or 90 seconds)
    • Jog 400 yards (or 3 minutes)
    • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

    • Jog 200 yards (or 90 seconds)
    • Walk 200 yards (or 90 seconds)
    • Jog 400 yards (or 3 minutes)
    • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

    • Jog 200 yards (or 90 seconds)
    • Walk 200 yards (or 90 seconds)
    • Jog 400 yards (or 3 minutes)
    • Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then:

    • Jog 1/4 mile (or 3 minutes)
    • Walk 1/8 mile (or 90 seconds)
    • Jog 1/2 mile (or 5 minutes)
    • Walk 1/4 mile (or 2-1/2 minutes)
    • Jog 1/4 mile (or 3 minutes)
    • Walk 1/8 mile (or 90 seconds)
    • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

    • Jog 1/4 mile (or 3 minutes)
    • Walk 1/8 mile (or 90 seconds)
    • Jog 1/2 mile (or 5 minutes)
    • Walk 1/4 mile (or 2-1/2 minutes)
    • Jog 1/4 mile (or 3 minutes)
    • Walk 1/8 mile (or 90 seconds)
    • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

    • Jog 1/4 mile (or 3 minutes)
    • Walk 1/8 mile (or 90 seconds)
    • Jog 1/2 mile (or 5 minutes)
    • Walk 1/4 mile (or 2-1/2 minutes)
    • Jog 1/4 mile (or 3 minutes)
    • Walk 1/8 mile (or 90 seconds)
    • Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:

    • Jog 1/2 mile (or 5 minutes)
    • Walk 1/4 mile (or 3 minutes)
    • Jog 1/2 mile (or 5 minutes)
    • Walk 1/4 mile (or 3 minutes)
    • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

    • Jog 3/4 mile (or 8 minutes)
    • Walk 1/2 mile (or 5 minutes)
    • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup walk, then:

    • Jog 1/2 mile (or 5 minutes)
    • Walk 1/4 mile (or 3 minutes)
    • Jog 3/4 mile (or 8 minutes)
    • Walk 1/4 mile (or 3 minutes)
    • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

    • Jog 1 mile (or 10 minutes)
    • Walk 1/4 mile (or 3 minutes)
    • Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Step 2: The marathon training.

There are multiple training schedules we can follow. A 12 week, which requires training 5 days a week. A 16 week, requires 4 days a week. And a 20 week, which seems to just be a lot more intense.

The 16 week schedule:

Mon Tue Wed Thu Fri Sat Sun
Week
1
off 3 miles off 3 miles off 4 miles 3 miles
Week
2
off 3 miles off 3 miles off 5 miles 3 miles
Week
3
off 4 miles off 4 miles off 6 miles 3 miles
Week
4
off 4 miles off 4 miles off 6 miles 3 miles
Week
5
off 5 miles off 5 miles off 7 miles 2-3 miles
Week
6
off 5 miles off 5 miles off 7 miles 2-3 miles
Week
7
off 6 miles off 4 miles off 8 miles 2-3 miles
Week
8
off 6 miles off 4 miles off 8 miles 2-3 miles
Week
9
off 5-6 miles off 4-5 miles off 9 miles 2-3 miles
Week
10
off 5-6 miles off 4-5 miles off 9 miles 2-3 miles
Week
11
off 6 miles off 5 miles off 10 miles 2 miles
Week
12
off 6 miles off 5 miles off 10 miles 2 miles
Week
13
off 5-6 miles off 4-5 miles off 11 miles 2 miles
Week
14
off 5-6 miles off 4-5 miles off 12 miles 2 miles
Week
15
off 5-6 miles off 4-5 miles off 6 miles 3 miles
Week
16
off 4-5 miles off 4-5 miles off 13.1
miles!
off

Dec 30, 2014: My running has begun again!

I had started running last year in the beginning of the year. I wanted to run a half marathon, the Seattle Rock and Roll, which usually happens on June 21. But mid-way my running effort was stopped, and I decided to switch to swimming instead. I did, and that was great! I can now swim, mostly, but I can’t tread or stay in the deep end for more than 2 minutes without getting tired. So then I float or hold on to the pool wall on the side. Treading water is very inefficient for me at this point.

Anyways, so I am back to the half marathon goal for this year! I started running again now and then, but for the last two weeks I have been more serious. Day before yesterday I walked/ran 4 miles in an hour. It may sound lame to you readers, but this has been a huge win for me in 2014! Today I walked/ran for 4.1 miles in an hour! Whoop whoop!!!

So my latest stats for today:

Walked/ran 4.1 miles in 60 mins.
Did a max continuous stretch of 16 mins at 5.3.
Then did a 7.5 mins stretch, and finally a 4 min stretch. All at 5.3.

I researched in detail how to prepare for a half marathon. Details will be in my next post.