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!!! 🙂

Took a break, ran 2 miles to get back – feel great!

Took a 3 day (actually 4) break because of doctor’s orders. I ran super slow, at 4.5 mph. And felt great. I think I am starting to become a runner. It wasn’t painful. Since I was slow, and it was a very short run (it was a very short while ago that 2 miles didn’t feel ‘very short’, but now it does!!! 🙂 ), and it was great. Tomorrow I do a 4 mile, then day after I will get back to my training plan. Week 3 day 3 of 6 miles.

Week 2 finally done!

Boy I don’t know how many weeks it took me to do week 2! I just couldn’t run at my usual 5.5. I ran at 4.5 almost the whole time. It was excruciatingly slow, but it was manageable. At 5.5 my tummy started aching. I didn’t want to set myself up for failure and stop mid way, so I slowed down. As long as I’m running, right?

It wasn’t hard at 4.5 though. I felt good afterwards. Finally maybe feeling the runner’s high? I don’t think I’ve really felt it so far. It’s just always been painful to run! It’s great, now I can start week 3. Hopefully it won’t take me quite so many weeks to do that week! It’ll be quite a step up, though. 4 days of training – 4m, 4m, 6m and 3m. Should be quite an adventure! 🙂

Week 2 day 3 – partly done

This is way harder than I was expecting! Jumping my continuous running mileage from 4 miles straight to 5 miles was hard! I couldn’t do it. I ran yesterday, for a total of 5 miles, but I stopped the treadmill 3 times. Just stopped, went to the restroom, not because I needed to but because I wanted a break, came back, and ran. I think I should try running it again. My legs hurt though, so I am taking a day off today. That sucks, because I am losing important training time if I’m to be ready by June for my half marathon.

I spent some time yesterday reading up on running and training and whether it’s possible for someone in six months to go from not running at all to a half marathon. I don’t know. What I do know is that I’m not at a stage yet where I feel like I’m at a good running pace, which you are supposed to get to at some point. Sure, I can run for almost 40 mins without stopping, but every minute is hard. From the beginning to the end. I run at a slow pace on the treadmill – 5.5 miles/hr, or 10 minute per mile, but I still feel tired. I think I just need to keep running now, get my body used to it, and not worry about that half marathon in June. I’ll go for it, and if I’m not ready, I’ll just walk the rest of the way or leave. I’ve registered and paid a ton for it so I’ll go for sure. Of course I keep hoping I’ll get there, to that fitness level. Let’s see. I can keep running now, at my pace, get my body fitter, and then switch to a 12 week plan or a 10 week training plan. I think I just need to stop worrying and keep running.

Hope you are having better fitness days than me! 🙂

Jan 13, 2015: 4.2 miles, week 6, day 1

After a really long break that I shouldn’t have taken, I finally ran again today. I moved on to week 6 of my couch to 5k training program, and I did 5 mins run/3 walk/8 run/3 walk/5 run. And 2 sets of these. I only ran at 4.5 though, since it has been 5 days since I ran, I didn’t want to push myself. I am hoping to go much faster tomorrow and at least bring myself up to my PB of 4.5 miles in the hour. The training program is good but I feel like I’m slower because of it. I will continue the plan though, I think it’s way better than a plan that I can come up with myself!

Anyways, I’m truly happy to be running again. Everything got back on track today. I woke up early (7 is early for me, especially lately), I cooked, I did some cleanup work around the house. I now need to upload all my photos from the last 100 years to my photo website, and not eat too much so I can lose weight, and today will be a perfect day! 🙂

Jan 7, 2015: 4.3 miles today, again

I was going to run yesterday but had a tummy ache, so decided to skip it. I decided to do a second shot at the 20 mins continuous program instead of continuing my couch to 5k program, because I wanted to try and run continuously for 20 mins at a slightly faster pace. So I did!

I felt great before the exercise – I had originally thought of giving myself another day’s break from exercising, but I just inherently felt like I really wanted to run today! Isn’t that great! I had 2 slow days where I mostly vegged out, didn’t cook much, watched a ton of CBS shows, and then today I automatically emerged energized and motivated. Sometimes just letting yourself veg for a bit works wonders because then the good phase just comes rolling in.

The run was tough. I ran for 20 mins continuously, 2 sets, but this time at 5.1 mph instead of 4.5 like last time. I started out energetically but was really pushing myself. I did it though, and both sets after a 5 min walk break. At the end I didn’t run to make up the mileage, I just let myself walk the rest of the hour slowly. It’s amazing!

Now I’m properly done with week 5 though. Since I’m running 5 times a week and the training is 3 times a week I hhave an opportunity to run a single day twice in a row, get more practice.

As a reminder, this was the three days of week 5 in my training plan:

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

And this is the three days of week 6:

6
Brisk five-minute warmup walk, then:
Brisk five-minute warmup walk, then:
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
Jog 1/2 mile (or 5 minutes)
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)

Jan 5, 2015: Did 4.3 miles

It was a good day. I did 20 miles continuously jogging at 4.5! This is my PB, my earlier number was 16. I did this set twice and mostly walked the rest of the time to finish off my hour, except on the last stretch I ran again a bit to increase my mileage. It was a slow day emotionally, I didn’t feel like doing much, but made myself get up and exercise. Felt similarly lethargic even after, and next next day, although I felt great that I ran and achieved it. The best part was that it didn’t feel too exhausting. 4.5 was a very good speed for me. I know that that is way too slow and I need to build it up, but I will.

So stats:
Distance: 4.3
Time: 60 min
Pace: 4.5 mph for 2 sets of 40 mins, otherwise 3.2 mostly.
Elevation: 0
Mode: treadmill

Jan 2, 2015: My first run of 2015

I did the second day of week 5 of the couch2k program today. 8 run, 5 walk, 8 run. I continue it and continued this till I had run for my full hour. My distance was the same as day before yesterday, when I ran 4.3 miles and did day 1 of week 5. I managed the same distance.

I really felt quite low in energy today, I’ve been feeling it all day. I only managed to run what I did because I had a goal to achieve and I needed to do it. Thank God for that!

It was good, I was tired and didn’t have good form throughout but I pushed through it. Why are some days so much easier than others? Partly because I didn’t get good sleep. And partly because I did some financial calculations yesterday and realized I’m screwed. I love spending and don’t like working. Just like everyone else I suppose! 🙂

I’ll get over it. This will be a difficult problem to really solve, and I’ll need to keep patient through it. But meanwhile, I just need to keep my running schedule, and I’ll be fine. I’ll have better days. Days like the 31st when everything in the world seems possible. And everything is okay.

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.