Trying Something New (again).

1 10 2012

Route: Boardwalk

Distance: 3.1 miles

Time: 36 minutes

Shoe Mileage: 222.78 miles.

As I’m sure most runners do, I am always researching new ideas and techniques for running effectively and implement them during my runs. This past week I have searched the internet for articles on how to run a faster 5k in order to improve my speed. As I read a few articles, I realized that I’ve been doing it a bit wrong. My plan was to redo the Couch to 5K while using the space 10 minute per mile pace. Unfortunately, my progress kept getting held up at the 20 minute run. I would constantly run out of breath before I can finish.

Some of the articles I have read stated that in order to be able to run faster, you must be able to run longer. Well, I know I haven’t been doing that. Last week I did a long-run of 3 1/2 miles on a 12 min. per mile pace and it seemed very easy. I decided to try running a 5K this past Sunday without taking any walk breaks to see where I am fitness-wise. About halfway through I took a two-minute walk and then was able to finish the run without any breaks. However, it was a brutal second-half. I almost quit several times and truthfully, I don’t know how I was able to finish it. I really had to push myself to get through it.

My plan is to be able to run a 5K at any speed so that I can get more miles in. I would like to run a 5K without breaks but use the Galloway system for marathon training. I will wait two days and then try the 5K again to see if the run gets easier. Let’s see what happens.

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New Long Run.

24 09 2012

 

Route: Boardwalk

Distance: 3.45 miles

Time: 45 minutes

Shoe Mileage: 217.28 miles.

I never had the chance to post a blog for this past Friday’s run but luckily I posted the info on my Dailymile profile so that I can keep track. I went to sleep pretty late on Saturday so I missed Sunday morning’s run. It was supposed to be my long run but I made up for it today. Luckily I had nothing else to do and the weather was perfect. It was a cool 60° out and sunny-the perfect weather for a Galloway runner.

With this run, I’ve decided to go for three and a half miles with the slower 11-12 mile per minute pace. The ratio was two minutes run and 1 minute walk, an easy run with the pace. I haven’t ran this far in quite some time and to tell the truth, I probably could’ve ran longer. For half the run I listened to some Marathon podcast and it seemed like the time flew by. When I listened to music for the second half, it did seem like a longer run. Now, I will have a podcast ready every I do the long run.

One thing that helped the run was an app I found called Run / Walk Intervals Timer. This app would keep track of the minutes I needed to run and walk. Whenever I had to change pace, the Android app would tell me when to run or walk and would even vibrate for several seconds when alerting me. It’s free and worth every penny. My runs have become so much easier with it. If you have an Android phone, I highly recommend it.

 





Dawn of the Almost Dead: A Report on the Long Run

16 09 2012

 

Route: Boardwalk

Distance: 3.11 miles

Time: 41 minutes

Shoe Mileage: 209.4 miles.

Today was the day of my 3 mile long run and I left my home an hour later than usual since I was tired and couldn’t get up. I almost didn’t but I did not want to mess up my schedule and I wanted to see what is the deal with the long run. After completing the run, I think I am a believer.

Now, because I went a little later, there were more people on the boardwalk. There was all kind of folks but the biggest group was definitely the elderly. Man, they were everywhere. There was so many, I was starting to think that I was intruding on their boardwalk time. There were walkers, fishers, and runners.

When I started my slower paced long run with the 2:1 run/walk ratio, there was a speed walking older woman who I passed but then she went past me during my walk break. For several minutes we battled it out for first place, which made me feel slightly embarrassed with my pace and made it difficult to keep the same slow pace without speeding up.

Speed demon!

Eventually I left her in my dust and I felt better. I then started seeing younger women and I was cursing myself for the slow pace. Whenever I see pretty girls running, it automatically becomes my duty to change from a simple run to the greatest show on earth. It was really hard to do that with a turtle pace.

So anyway, my long run pace is 12 minutes per mile, which was pretty easy. I had to fight the urge to speed up and would stay between 12 and 11:30 per mile. It was also taking forever just to get to the halfway point. I think I’m gonna start listening to podcasts or audiobooks instead of music because I was getting really bored. Who knows? Maybe the huffing and puffing is hard yet entertaining to me.

Another weak part of the slow run is that there were other elderly runners passing me. I mentioned in an earlier post that I can get competitive and I felt awkward that I was much younger than some of the senior runners and they were clowning me. They might have well slapped me in the back of the head as they passed by cause that’s how it felt.

Still, with all the moaning and complaining about the slow pace, I noticed that at the end of the run, I was actually tired. I wasn’t out of breath but my legs were tired, which I haven’t felt in a while. The slow run gave my legs a good workout. I think the slower pace will help my running progress and I will keep doing it.

One last thing. I saw this as I finished and had to take a picture.

All I could think was, “Who was walking who?”

 





Getting back on track!

12 09 2012

Route: Boardwalk

Distance: 2.1 miles

Time: 23 minutes

As I started running this morning, I was anxious on whether I would see improvement from the last run. As I stated in the last post, I’ve been stuck running the same intervals with no improvement for a few weeks. I’m used to seeing a bit of progress with every run so my frustration led me back to the walk-run method promoted by Jeff Galloway. On this past Sunday’s run, I ran for 23 minutes with a 3:1 run-walk ratio. However near the end of the run, I switched to a 2:1 ratio because I kept running out of breath.

For today’s run, I decided to do the same 23 minute run and see what happens. Near the end of the run, I realized that although it was hard, I was going to finish the run with the same ratio I started with. It felt good to see progress again. I finally had a good run and didn’t mind that I was sweating a bucket and my shirt was wicking overtime.

I decided to repeat the same run this Friday and then go for a 3 mile long run on Sunday. I never done a long run at the end of a week as the Galloway technique states, but I know I’m supposed to run two minutes slower when I go for it. When I do, I’ll be looking to see how tired I will be at the end of the run and if running slower really extends the distance endurance. I feel good about my training again (finally).





9/9/2012 Update

9 09 2012

I really need to keep updating this blog for myself as well as any readers. An online journal can help me review any progress I’ve been making.

Route: Boardwalk

Distance: 2.1 miles

Time: 23 minutes

Review:

For the past few weeks, I have been trying to run at least 20 minutes straight without a break at a 10 minute per mile rate. There’s a 5K I’m checking out in November that I would like to run with a 30 minute time, but my body has not been responding well. It shouldn’t take almost a month of running to do 20 minutes without stopping.

Weird cloud pic. Looks like a tidal wave.

Since that non-stop running is not working for me, I decided to go back to Jeff Galloway’s run/walk method and build from there. What’s different with his style that I’m not currently doing is the long run. The weekend will have the longer, slower run which is supposed to push my endurance wall back. It couldn’t hurt to give that a shot and change what’s not working.

Insanity: doing the same thing over and over again and expecting different results.  -Albert Einstein

It’s actually been almost a week since my last run due to adjusting my schedules to get my kid ready for school and I don’t want to run outside in total darkness at 5am. I didn’t have this problem in the summer because the sun rose early but now I have to wait until 6am minimum. Now that my boy is going to get on the school bus early, I can wait with him with my running shorts and shoes on. That’s called saving time. College taught me that.