Sunday, March 31, 2013

moving and a 5K PR!



Holy cow, where have I been?? I'll tell you!

In the last 2 1/2 weeks this is what happened:

- found out we had to move from our rental home (foreclosure)
- found a new place to live
- moved.
- my 6 year old had a bad case of a rotavirus and threw up for 6 days.
- then I caught it.
- now it's easter.

Man there have been some stressful things going on.

Right before me catching this bad stomach bug (and trust me, it was BAD), I had the most amazing run of my life. We had moved all week and I was exhausted. I'd only exercised twice that week with no goals but just to get out there. I had an interval session of 3x1600's @ 8:30 I knew I was supposed to do but wasn't feeling up to it.  Anyway, I headed out Friday night for a run after unpacking all day thinking I'd run about 6 miles at whatever pace felt good to me.

When I finished and checked out my run on my computer, imagine my surprise when the first 4 miles were all at 8:30 paces!!!! I wasn't even trying to go fast or anything! I hit the 5K mark at 26:25 which is an unofficial PR for me. yipeeeeeeee!!!!!!!

It just feels really good for the training to pay off when you least expect it. I'm feeling like I really could break 25 minutes for my 5K. I can do it!

Wednesday, March 6, 2013

Whether you think you can, or think you can't...


My husband is gone this entire week for a combination of work and school. I have 4 children and the oldest is 8 so that means there is no babysitter.

Solution?

I moved my trainer and bike into my bedroom so I don't have to face the 30 degree garage any more! what a difference that makes! I rode for an hour yesterday and it felt great. Also, the treadmill. Some may hate it (I know I would rather be outside) but when you don't have any other options, it's a lifesaver!

My 5K on April 20th is taken off the schedule since I just signed up for scuba diving lessons! My final open water dive is ON April 20th. So that means I have a massive 12 1/2 weeks until my next race - 5k on June 1st.

So I redid my training plan for the new race date and it says that if I hit my goal paces for the entire program I can race the 5K @ an 8 minute mile pace. That is so scary for me! Yes, I have set a massively frightening goal for myself. I have to convince myself that it is not out of reach and that I can actually do it.



I have to mentally retrain myself that running miles somewhere in the 8's is NORMAL. I am not a 10 minute miler any more. I just did a 5 mile race at 8:45's! I already did it and now I need to keep the momentum.

The training plan for today said 6 miles total with 3x1 mile repeats @ 8:30. Holding 8:30's is HARD for me. But you know what?? I did it. I almost flew off the back of the treadmill but I did it! It also helps to have some amazing music to listen to.

Now I need to not look too far ahead in the training plan or I'll freak out. Like when I have to do those same 1 mile repeats at an 8:10 pace instead.

My favorite mantra's

  • your body is strong. 
  • there is no pain, this doesn't hurt.
  • it's easy.
  • you can do this.
they aren't catchy or anything but it's what I tell myself when I'm struggling. And for me? Struggling is the new normal.

Saturday, March 2, 2013

Patriot 5 Mile

This morning I ran my
best.
race.
ever.


(it's hard to take a pic of your outfit by yourself and no timer.)


Weather was a sunny 38 degrees and very little wind. maybe 3-5 mph.

Every time Most of the time I do a race I get all excited and take off with the people in the front, I go too fast and the pain hits really early and I fade BIG time.

SO. The game plan was to hang at the back of the pack (chip timed so no worries about not getting the right time) and just warm up the first mile and then keep a strong but relaxed gait and just let my time fall where it may.


(excellent choice on the ghost 3's. so comfy.)


My heart rate was pretty erratic at the beginning but I settled in and was feeling good by about half a mile in.

Mile 1 - 8:45

I hadn't looked at my watch for that mile so I just kept it nice and relaxed while digging my excellent playlist. I didn't feel like I was trying too hard which was good since there were still 4 miles to go.

I was starting to pick people off that began too fast and never saw them again. haha!

Mile 2 - 8:44

I warmed up and took off my gloves and ear warmers by this point and tried to keep it steady on the hills. This no hills coastal living has destroyed my strength on climbs!

Hit the halfway mark feeling good and grabbed some water.

Mile 3 - 8:42

5K split - 27:00 - That's a PR!!!

(the course)


There was this HUGE hill just after the halfway mark that really took it out of me.

My legs felt GREAT but my breathing was starting to struggle. I just kept telling myself  to breath deep and slow, that my legs felt great, and there was no pain. No pain. No pain. (it really works, in case you were wondering)

Mile 4 - 8:52

and then the biggest hill yet. right at the end! But by the time I got to the top the flat ground felt really easy and the downhill finish was awesome. fastest split!

Mile 5 - 8:25


(cold after the race)



Finish time - 43:30
8:45 pace
3rd in 30-39 AG
Average HR 181 (yikes, that's a little high)
















I DESTROYED my goal!!!! I almost can't believe that was me! and I never really felt like I was sprinting except for the last .2 or so. I felt relaxed and in control. woohoo!!!!


1/6th of the way done.


Is it just me or is 2013 just flying by?

Here is my February update on my goals.


- go the whole year injury free!!! feeling good, and most importantly, my foot which was a little achy for the first 6 weeks of the year I haven't noticed at ALL the last 2 weeks.  I think it might actually be completely healed!

1 mile timed run each month 
January outside- 8:05
February treadmill - 7:35 <-- almost="" died="" font="">


Run/bike/swim 2000 miles combined
Run workouts - 15 (short month)
Run miles - 85
Bike workouts - 5 (I can't wait until the weather clears up)
Bike miles - 65
Total miles - 150 month/278 year

Run a sub 2 hour half marathonI won't register for one until sometime in the summer.

run a sub 25 minute 5KSo far I have one on April 20, one on June 1, and another October 3.

bike a 15 mile bike ride averaging 19 mph. summer, where are you??

race a 10K under 58 minutesneed to find one.

weight training at least 2x a week.  12 sessions!!! woohoo! 

maybe try a duathlon?


My husband commented that he noticed a couple days ago that my body is changing. Getting tighter and more muscular. (yeah!) I've been consistent with the Strong like Susan abs challenge and my twice a week full body strength work. I've also done 2 yoga sessions and am trying to spend a good 10 minutes stretching my legs/hips/glutes the last week or so.

I'm a little discouraged about the biking but there is no way I'm biking outside in this 35 degree rain every day. And when I do the trainer, my tush starts aching SO fast!  plus, it's cold in the garage and I don't want to do it there. I'm tempted to bring the bike upstairs to the TV room, but my kids play in there and I don't want them messing with my bike. I'll have to figure something out. I'm feeling strong and encouraged for the warmer weather.