AWESOME!
That's all I have to say about today's run.
I know if Bill were here he'd say, "If I weren't so awed by the apparent ease with which you are navigating this course, I might be angry with you for nearly knocking me unconscious with your very awesomeness!"
Today was supposed to be two 30 minute intervals with a one minute walk in between. I have been mentally leaping that hurdle for a few days. That sounded like a lot. Like it would be really hard. But I am determined to do this, so I knew I would have to cross that bridge. Today was the day. Here's the breakdown:
30 min/2.94mi/10:12 pace
32:24min/3.00mi/10:48 pace
1:03:25/6.00mi/10:34 pace
Wow. I ran for more than an hour. More than sixty minutes, folks! And I felt FABULOUS! The weather was a cool 60-something degrees. I could not have asked for a better day. I know my friends in SoFla were suffering the serious rain of the tropical storm, but I had perfect weather. I am actually looking forward to Week 6's runs, which are all 60 minutes, no walks.
The plan going forward is: the Navy Ball 5k on Friday, Week 6 workouts Sunday, Tuesday, and Thursday, possible 10k on Saturday and "official" 10k on the 16th. I say it like that because I found out about next week's 10k yesterday. It is at Lutheran Redeemer, which is just down the street from the shop. That is too convenient. I wish I had seen it before registering for the other, which is at Tiger Point in Gulf Breeze, halfway to Fort Walton Beach. I will have to open the shop late that day, as there is no way I can run it and get back in time, shower, and open by 11. But it was the only one I found and so I registered. I don't regret it. I am a little bummed that Carol, my septuagenarian running inspiration, will not be able to run it with me. We thought it was perfect, as she lives there and we could party at her house after, but other commitments have come up. That's OK. I will soldier on and rock that baby!
Funny thing, the hardest part of filling out that registration form was filling in the question, "Age on Race Day". I won't go into a new age group, but I do have a new number to fill in. But that was part of what makes that race so much sweeter. Happy Birthday to me!
So I think Bill has issued me a little bit of a challenge. I was thinking that I would need 75 minutes to run the 10k. Maybe 70. Since today had me doing 6.00 in 1:03, with a one minute walk, he doesn't seem to think I'll need the extra time. Since a 10k is 6.2 miles, at my last interval pace of 10:48, I should only need about two more minutes to do the additional 0.2 miles, thus bringing my time to 1:06 (rounding up). And that still includes the one minute walk. So I should be able to do it in 66 minutes ... almost 10 minutes (or one mile) off my estimated time. Yes, I am a geek and I am proud of that.
Woo hoo!
Wednesday, September 29, 2010
Sunday, September 26, 2010
Been a great week!
Too good to take time out and blog! Here's a recap:
Bill came home Monday morning! His flight landed a half hour EARLY!
We ran together Wednesday morning. Two 22 minute intervals with a 1 minute walk.
We went camping at Hurricane Lake. That was super! Beautiful weather, beautiful scenery, beautiful campfire, cats and dogs behaved. Aaah. That's vacation!
Ran 2.27 miles around the campground road at a surprising 9:39 pace!
Came back and had lunch with Cherryl and her husband and heard their news.
Had dinner with the Cains and really enjoyed their company.
Ran two 25 minute intervals with a one minute walk at a fairly nice and steady pace with my favorite running partner.
Had brunch with the Beers this morning.
Sent out the newsletter today, with the "shop for sale" ad.
Had a fun Skype call with Monica and her husband. Heard all about the baby shower, which was apparently a lot more fun than anticipated (and completely vegetarian!).
Am planning for a fun evening out at The Melting Pot. I'm going to enjoy every last minute I get with Bill.
Not looking forward to taking him to the airport tomorrow, and the low that I'll be feeling after he leaves. But I'm going to focus on the now and enjoy every minute of it!
Bill came home Monday morning! His flight landed a half hour EARLY!
We ran together Wednesday morning. Two 22 minute intervals with a 1 minute walk.
We went camping at Hurricane Lake. That was super! Beautiful weather, beautiful scenery, beautiful campfire, cats and dogs behaved. Aaah. That's vacation!
Ran 2.27 miles around the campground road at a surprising 9:39 pace!
Came back and had lunch with Cherryl and her husband and heard their news.
Had dinner with the Cains and really enjoyed their company.
Ran two 25 minute intervals with a one minute walk at a fairly nice and steady pace with my favorite running partner.
Had brunch with the Beers this morning.
Sent out the newsletter today, with the "shop for sale" ad.
Had a fun Skype call with Monica and her husband. Heard all about the baby shower, which was apparently a lot more fun than anticipated (and completely vegetarian!).
Am planning for a fun evening out at The Melting Pot. I'm going to enjoy every last minute I get with Bill.
Not looking forward to taking him to the airport tomorrow, and the low that I'll be feeling after he leaves. But I'm going to focus on the now and enjoy every minute of it!
Monday, September 20, 2010
Week 4 Day 3
Not that great today. My heart was not in the run and I'm not sure why. I felt all the energy drain as soon as I put on my shoes. Maybe it's because I've pushed myself so much lately or maybe I needed another day off. I felt like I was just falling forward the whole time and that's what kept me moving. I still had the endurance of September but the speed of May.
Three 18 minute intervals with a one minute walk in between. Here's how it went:
lap minutes distance pace
1 18 1.67 10:49
2 1 305 ft walk
3 18 1.63 11:01
4 1 290 ft walk
5 18 1.61 11:10
total 56:00 5.02 11:09
Well, by the numbers it isn't as bad as I thought, but I am not pleased.
Three 18 minute intervals with a one minute walk in between. Here's how it went:
lap minutes distance pace
1 18 1.67 10:49
2 1 305 ft walk
3 18 1.63 11:01
4 1 290 ft walk
5 18 1.61 11:10
total 56:00 5.02 11:09
Well, by the numbers it isn't as bad as I thought, but I am not pleased.
Saturday, September 18, 2010
Semper Fi, Super Fast!
I got a new PR today! I ran the Semper Fi 5k Charity Run downtown this morning. The 8am start was a little warm, and there wasn't much of a breeze to speak of, although I did feel like I had a headwind for some of the route. I met Phil and Marie at the start. It was nice to see familiar faces.
So here's what my GPS said:
mile time pace
1 9:32 9:30
2 10:00 10:04
3 9:45 9:46
0.16 1:24 8:34
3.16 30:42 9:43
WOWZA! How great is that?! (and no, I can't figure out why the pace and the time don't match)
My official race time was 30:47, giving me a pace of 9:45, which is still AWESOME! I have now shaved 4:38 off my time in four months. AND I have maintained a sub-10 minute mile successfully for 3.16 miles. Wow! I think I've even beaten my PR from 15 years ago!
I really wanted it this morning and I really pushed. Could I have pushed harder? Maybe. But I am beyond thrilled with today's performance!
Before the race started, Phil introduced me to a friend they saw there, Glenn. He's a Marine, but I have no idea of his last name or which organization he's with. Phil told him about the deployment and that Bill was in his squadron and so on. Well, I ran into him after the race and he emphasized that if I needed anything, like help moving something heavy or fixing something, that I should call him. He said that I should get his number from Phil and keep it in my deployment survival folder in case of emergency. I was really touched by his earnestness and sincerity. He doesn't even know me, but he is ready, willing, and able to lend a hand to help me if I need it. It is that sense of family that the military community has and I treasure it.
I know that I have a true military family. I will not be alone on holidays or birthdays. I may not know the people well, but I am part of the family and will be welcomed with open arms. The military really does take care of its own, and it is inspiring. I am amazed and touched.
So here's what my GPS said:
mile time pace
1 9:32 9:30
2 10:00 10:04
3 9:45 9:46
0.16 1:24 8:34
3.16 30:42 9:43
WOWZA! How great is that?! (and no, I can't figure out why the pace and the time don't match)
My official race time was 30:47, giving me a pace of 9:45, which is still AWESOME! I have now shaved 4:38 off my time in four months. AND I have maintained a sub-10 minute mile successfully for 3.16 miles. Wow! I think I've even beaten my PR from 15 years ago!
I really wanted it this morning and I really pushed. Could I have pushed harder? Maybe. But I am beyond thrilled with today's performance!
Before the race started, Phil introduced me to a friend they saw there, Glenn. He's a Marine, but I have no idea of his last name or which organization he's with. Phil told him about the deployment and that Bill was in his squadron and so on. Well, I ran into him after the race and he emphasized that if I needed anything, like help moving something heavy or fixing something, that I should call him. He said that I should get his number from Phil and keep it in my deployment survival folder in case of emergency. I was really touched by his earnestness and sincerity. He doesn't even know me, but he is ready, willing, and able to lend a hand to help me if I need it. It is that sense of family that the military community has and I treasure it.
I know that I have a true military family. I will not be alone on holidays or birthdays. I may not know the people well, but I am part of the family and will be welcomed with open arms. The military really does take care of its own, and it is inspiring. I am amazed and touched.
Thursday, September 16, 2010
Week 4 Day 2
Three 18 minute intervals with a one minute walk in between. Here's how it went:
lap minutes distance pace
1 18 1.83 9:51
2 1 282 ft walk
3 18 1.76 10:15
4 1 284 ft walk
5 18 1.69 10:40
total 56:00 5.38 10:25
That is a little farther than Tuesday with a slightly better pace. I hit the 5k point again at 31:17 (there was a 1 minute walk in there again), so I'm feeling that my pace is more consistent. I did get knee pain in the beginning of the third interval and it lasted for most of that time. My two walks today were longer than Tuesday, by about 20 feet, so I must be walking faster during them. My cadence was 82, 81, and 81 footfalls per minute. Overall, I'm pleased!
This was quite a social run for me. I passed a cyclist three times. We were on the same loop, but in opposite directions. (How cool would it be to actually pass a cyclist going in the same direction?!) On the third pass I said, "We've got to stop meeting like this" and he said "You're making me tired!" I've seen him on several mornings, along with the older dude on the bike, the man walking, and the other man walking with his Golden Retriever. I feel like I'm part of the Bellview Up and At Em 6am Workout Club.
I started a few minutes late this morning, so I missed my favorite school bus. I saw it going down Muldoon but I was about 1/10 mile out on Treanha. I passed the three kids I usually see walking to the bus stop with their dad. This time they were with their grandfather. I smiled and said good morning, as usual. The school bus hadn't come by the time I had made a loop and the young boy said to me, "Wow! You are really fast! You went all the way around so fast!" That made my day! I thanked him and said that I'm trying hard to get fast.
Most of the folks driving down Muldoon move over when they pass me. I always wave and smile and say thank you. Most everyone this morning waved back. I'm just glad they see me. What a fun run!
In other news: Yesterday was the second day the cats have been allowed to be free in the house all day. They have not disappointed me! No issues whatsoever, and the second litterbox has been used. This makes me very happy. Let's see if they can go three days in a row.
lap minutes distance pace
1 18 1.83 9:51
2 1 282 ft walk
3 18 1.76 10:15
4 1 284 ft walk
5 18 1.69 10:40
total 56:00 5.38 10:25
That is a little farther than Tuesday with a slightly better pace. I hit the 5k point again at 31:17 (there was a 1 minute walk in there again), so I'm feeling that my pace is more consistent. I did get knee pain in the beginning of the third interval and it lasted for most of that time. My two walks today were longer than Tuesday, by about 20 feet, so I must be walking faster during them. My cadence was 82, 81, and 81 footfalls per minute. Overall, I'm pleased!
This was quite a social run for me. I passed a cyclist three times. We were on the same loop, but in opposite directions. (How cool would it be to actually pass a cyclist going in the same direction?!) On the third pass I said, "We've got to stop meeting like this" and he said "You're making me tired!" I've seen him on several mornings, along with the older dude on the bike, the man walking, and the other man walking with his Golden Retriever. I feel like I'm part of the Bellview Up and At Em 6am Workout Club.
I started a few minutes late this morning, so I missed my favorite school bus. I saw it going down Muldoon but I was about 1/10 mile out on Treanha. I passed the three kids I usually see walking to the bus stop with their dad. This time they were with their grandfather. I smiled and said good morning, as usual. The school bus hadn't come by the time I had made a loop and the young boy said to me, "Wow! You are really fast! You went all the way around so fast!" That made my day! I thanked him and said that I'm trying hard to get fast.
Most of the folks driving down Muldoon move over when they pass me. I always wave and smile and say thank you. Most everyone this morning waved back. I'm just glad they see me. What a fun run!
In other news: Yesterday was the second day the cats have been allowed to be free in the house all day. They have not disappointed me! No issues whatsoever, and the second litterbox has been used. This makes me very happy. Let's see if they can go three days in a row.
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