Plan Makeover.

The distance training wins it (I'm glad to hear it, I have to admit - running fast is fun but I am anxious to get away from these 2-3 mile runs all the time). Here's my tentative plan re-do. I have 16 weekends until my 10K and this is how I plan to spend them: 0.5 mile increases each week, plus scaling back a bit every 3rd week (although the scale back week gets longer with time. I ultimately want to run at least one 5 miler every week as my shortest "long run" - 5 miles should take me about an hour if I don't slow down with this added miles)

week 1: 4 miles
week 2: 4.5 miles
week 3: 3 miles
week 4: 5 miles
week 5: 5.5 miles
week 6: 3.5 miles
week 7: 6 miles
week 8: 6.5 miles
week 9: 4 miles
week 10: 7 miles
week 11: 7.5 miles
week 12: 4.5 miles
week 13: 8 miles
week 14: 8.5 miles
week 15: 8.5 miles
week 16: 5 miles
week 17: 10K

Obviously if I fail on a distance, I'll readjust the plan to try again / slow down the progression.

So what do you guys think? Too aggressive? Just right?


Did 2 "junk miles" yesterday at 12:00 pace - nothing impressive, still a bit sore from Sunday but needed to get on my legs. Running is becoming so necessary for me to make it through my week and I love it. I haven't dreaded running once in a long time and more often than not find myself restlessly waiting for "running time" (usually 4:30 or 5:00p)

Turning a corner ...

3.4 miles in 41:59 (12:20 pace).
My "Wee Little Virtual 5K" time was 38:00. (12:16 pace)

My time was slow, but there was a HUGE headwind 20mph-ish for a good portion of my run, plus I was feeling pretty crappy when I set out.

This is finally getting easier. (I know I was just complaining about the lack of any progress last week but I have had 2 QUALITY runs in a row and I just feel like I've turned a corner in my training).

3.4 miles is the longest I've ever run (consecutively or otherwise) as is 42 minutes, and I did this without stopping. I was planning to do 3.5 but I measured wrong from my parents' house. oops.

I may be getting ahead of myself, but I no longer think it will be necessary to do each long run distance for 3 weeks because I think I could have done another mile Sunday if I'd wanted to. So my question is: do I work on speed and keep the super slow increases in mileage, or increase the distance more steadily (add 0.5 mile to the long run each week with a scale-back every 3rd week) so I'm up to 8ish mile long runs by October and the 10K distance is more comfortable?

Becoming a 4-dayer :)

So I've joined the Virtual Run Club which is an accountability club, and I think it will be great for me, as I have a tendency to talk myself out of runs occasionally (but I have so many GREAT excuses). I've also made the executive decision to start running 4 days per week. My current plan calls for 3 days of running, 2 days of cross-training, and 2 days of strength training (one of those being concurrent with a run day). I'm adding a run to the other day of strength training as well. I'm doing this for 2 reasons: 1. I just don't FEEL like 3 days a week of running is enough. 2. The mileage is only going up .5 miles every 3 weeks on the long runs and I would like my weekly mileage to be higher so that I am approaching the 15-18 mile/week range by 10K time. The extra run will be a "no rules" run. If I'm not feeling it, I'll still go, but it can be a mile and I'll accept it. On the other hand, if I'm feeling good, I might try to do a little speed or a longer run (up to but not exceeding the most recent "long run").

So to reiterate:
Sun: cross (hopefully swim as a long run recovery)
Mon: "no rules" run, yoga
Tues: shortish run (2.5 - 4 miles as training progresses)
Wed: cross (usually wallyball)
Thurs: short run (2-3 miles as training progresses), yoga
Fri: NOTHING
Sat: "long run" (3-6 miles as training progresses)

I did a 2ish-miler yesterday (I didn't get to it on Tuesday). I didn't map it out exactly and I didn't take my watch. I just went. I felt like I was going faster though so ... that's good right?

I wanted to announce my current pace goal: this is not the time for speed, this is the time for endurance. However, I don't want endurance to equal slow. So for the time being, my only goal is to keep the runs under 12:00 pace.

First 10K Training Days

I guess it’s a little weird that I’ve started 10K training when I haven’t even finished a 5K, but that’s how it works out. The 5K is on Saturday evening (I know, weird) and I’m all registered and everything. Unfortunately it looks like I’m going to have to run this one by myself, as everyone seems to be pretty busy. This may be for the best because I’m going to be embarrassingly slow and may have to walk a bit of it. However, I’m a little worried just because I’ve never done a race and I’m not sure what to do when I get there, how early to leave, etc. Oh well I’m sure I’ll survive – haha.

I’m going to suck it up and go to the doctor to have my arch/ankle/calf looked at … after the 5K. I have 24 weeks of 10K training scheduled (starting yesterday) so I can afford to miss a little bit if need be. But I really need to do this race. But I also really need to have this issue solved before I try to increase my mileage. It's a very odd sort of pain. I'll explain it again in case anyone has experienced this. It starts sort of in my arch and wraps around the inside of my ankle and then spreads a little up the inside of my calf. It doesn't feel like muscle pain and it's not stabbing, more of a soreness, but can be pretty painful. It comes on gradually during the 2nd mile most times I run even though it starts out fine. It also gets worse the longer I run after it starts aching.

Oh yeah, as for the 10K training, I’ve decided to go with the Hal Higdon program so this week (and the next 2) looks like:

M: stretch/strength (legs, easy) -- also did 30 minutes of elliptical because I didn’t exercise all last week
T: 2.5m run (oops only did 1.8. I was pressed for time and also in pain with my R leg issues … so I cut out early)
W: 30 min crosstraining
R: 2m run + strength (arms) -- will stretch this to 2.5 since I cut out early today
F: rest!
S: race day (3.1m run)
S: 40 min crosstraining

My general plan is to build up intensity (for both cross-training and running) the second time through each week, then use the third week to recover slightly before the next training step. So all of my runs *should* be faster the middle week with the first and last weeks being equal-ish

more plans!

I guess I haven't been doing the weekly weigh-ins, but not much is happening. I guess I'm down maybe 5 pounds (current weight ~178 lb) since this whole thing started, and maybe a touch in inches, but definitely nothing noticeable except for more defined leg muscles. My goal here isn't appearance, but an improvement somewhere would be motivating. For now my motivation will lie in completing running milestones. Since running is going somewhat smoothly now, I want to add a few additional goals that I'll assess each week.

I need to address my eating habits, but I'm not 100% ready. I've started doing breakfast better. Every day is either whole-grain toast with organic peanut butter and a banana OR kashi granola with peanut butter, almonds, and skim milk. Both breakfasts really fill me up until lunch. Lunch is a LeanCuisine plus an apple nearly every day - I can't think of anything else healthy, easy, and affordable for lunch that's not peanut butter or granola. haha. Dinner varies depending on my energy level but I still fall back on eating out or mac 'n cheese too often. I can cook, I'm just beat at the end of the day. So my only nutrition goal for now is (1) eating breakfast like a champ :) and (2) drinking more water now that it's getting hot outside.

My fitness goals outside running are:
(1) strength-training 2x a week (one day arms and back, one day legs)
(2) no more than one day per week without exercise

These goals, however, will start June 1st as I have a conference all week (ACSM in Indianapolis, if anyone will be there I'd love to meet you!!) and I won't be anywhere near a gym. Sad that exercise will suffer the week of the sports medicine conference. haha.


Side note: ran about 2.25 miles in about 27 minutes, so slower than normal. Suprisingly, there are a lot more hills in my hometown than Muncie so I think (hope!) that had something to do with it. Had some troubles again with my right ankle, calf. Again, nothing I can't handle, but it's definitely bothersome, I think it slows me down, and it just makes running less enjoyable. I feel great otherwise.

Plans:

Behold, my plans for the next year (running-wise):

(These are open to adjustment, so if you have an opinion, make it known!)

Races:
6.7.08 - Outrun the Sun 5K (Indy)
9.27.08 - Turn Up the Volume 4 miler (maybe) (Indy)
10.26.08 - River City Rate Race 10K (Ft. Wanye)
05.02.09 - Indy Mini (half-marathon, the largest in the world ~ 35,000 runners!) <-- my ultimate goal

I also want to add an early winter 5K to assess my progress and complete the shave your 5K challenge. Outrun the Sun will be my qualifying race.

I'm gonna go with Hal's 10K training program starting June 1st, but repeating each week 2-3 times, I have 24 weeks until the 10K, and I'll probably benefit from the very gradual buildup. As of now, I have no plans to train over 6 (maybe 7) miles until after the 10K. After that, I'll maintain with a 6ish miler every other weekend until January, when I'll start training for the Mini. I'll probably use Hal's plan for that, too, depending on my experience with the 10K.


Wednesday's run didn't go so hot as I tried to go post-wallyball and had a lot of tightness in my calves. Wallyball is really kicking my butt but I love it and it's a great whole-body workout. I played twice this week, including yesterday, and I'm feeling alright today so I think it's just taking a little getting used to.

I plan to run 30 minutes around noon today and then tomorrow as well.

success :)

I think I can officially call myself a C25K graduate ... even though I kind of did the GED version towards the end there. But I ran 30 minutes without stopping yesterday! :) OK ... I stopped twice. But they were stoplights ... not my fault!

Anyway it was pretty good. 2.6 miles Slow though (11:30). But speed will come.

I'm going to complete a few more 30-minute runs and then start a new plan.

I'm thinking of either "becoming a one-hour runner" or training for a 10K even though there are no 10K's in my future ... what do you think?

here's the OHR:

Weeks 1 - 3: 30 minutes a day, 3 days a week. Weekley total: 90 minutes

Week 4: Run 30 minutes, 29 minutes, 35 minutes. Weekly total: 94 minutes
Week 5: Run 30 minutes, 32 minutes, 38 minutes Weekly total: 100 minutes
Week 6: Run 30 minutes, 33 minutes, 41 minutes Weekly total: 104 minutes
Week 7: Run 30 minutes, 34 minutes, 45 minutes Weekly total: 109 minutes
Week 8: Run 30 minutes, 36 minutes , 49 minute Weekly total: 115 minutes
Week 9: Run 30 minutes, 38 minutes, 54 minutes Weekly total: 122 minutes
Week 10: Run 30 minutes, 40 minutes, 60 minutes Weekly total: 130 minutes

here's the 10K (Hal Higdon):

What do you guys think?

W?D?

I did ~ 23 minutes today, with a 1 minute walk break in the middle. Which is definitely not good considering I should be a month post-finishing, but not too bad considering my running success as of late. I forgot to go buy arch supports but didn't want to use that as an excuse - it hurt today, but I could run through it - I'm not sure if that's good or bad.

Thanks everyone for the advice. I totally support the running store thing - unfortunately, I've already done that. The shoes I run in were fitted to me, and I even went to a totally different store and got the same opinion - so if it's my shoes, I don't know what else to do. I tried to stretch out pretty good post-run and am currently ice-ing my right foot so hopefully I'll see some improvement. I will wait a couple days on the arches I get.

I need to be on a plan but I think I've exhausted c25k - I'll work up to a solid 30 over the next few weeks and then start a 10K training plan of some sort - suggestions? There aren't many races around here, but I can train for an imaginary race. My goal is to help a friend marathon train this summer so I want to be doing at least easy 3 or 4 milers so I can run every other loop with her on long runs.

It's good to be back(ish). :)

Week 1 ... check.

OK, so I still have two more workouts to do for the week, one today (swimming ~45 min) and my third run tomorrow. I changed my mind again. I AM going with the couch-to-5K plan. (I think) If you haven't noticed yet I can occaisionally be indecisive. The reason for the mind change is that I found a podcast series on itunes of dance music mixes with vocal clues about when to change intervals. I'm hoping this will be able to free up my mind from staring at the clock and just enjoy the running.

p.s. Does anyone have any favorite podcasts? I seriously just discovered these like 2 days ago and am already hooked!

The reason for the title, however, is that, for an entire week, I have gotten up early enough to do a workout in the morning. And it hasn't even been difficult. (yay!) Yes, when the alarm goes off I would RATHER shut it off and sleep for another hour, but I've been able to avoid the temptation pretty easily My neck was still a little sore from Tuesday's pilates this morning, I did a little yoga-ish strengthening of my arms and legs instead. The exercise was very mild, but I do plan to swim today, so I figured that was OK.

couch-to-5K?

OK this is where I'm hoping at least 2 people will read this and have an opinion. I've been browsing through blog-land, and I'm seeing a lot of beginners who started with the "couch-to-5K" plan. Is this a better choice than what I've got mapped out? pros? cons? Let's hear it.

Current Plan VS. Couch-to-5K
*all intervals repeated for 20-30 minutes ... depending on how i feel.

Week 1 - r1, w2 --VS.-- r1, w1.5
Week 2 - r1, w1 --VS.-- r1.5, w2
Week 3 - r2, w1 --VS.-- r1.5, w1.5, r3, w3
Week 4 - r3, w1 --VS.-- r3, w1.5, r5, w2.5
Week 5 - r4, w1 --VS.-- (M) r5, w3 (W) r8, w5 (Sa) r20
Week 6 - r6, w1 --VS.-- (M) r5, w3, r8, w3 (W) r10, w3 (Sa) r25
Week 7 - r9, w1 --VS.-- r25
Week 8 - r12, w1 --VS.-- r28
Week 9 - r15, w1 --VS.-- r30
Week 10 - r30 -- VS. -- r30

Is anybody out there?

I don't know if anyone is still clicking by every now and again, but if you are, I'm impressed. If you aren't ... I don't blame you one bit. Hopefully I will be able to get some of you back and some new readers as well. I can use all the advice and encouragement I can get.

I've been keeping tabs on all of you and kicking myself for dropping the running.

But I'm starting over. Again. It's a little embarassing to be starting from square 1 again ... but I've lost everything I gained.

Anyway - if you don't know me, I'm Lisa. I'm a graduate student in Exercise Physiology. Some joke that I'm not in good shape at all - except, not such a funny joke. But, the point is - I know all about running, what it does to you physiologically, etc. But I'm not good at mentally - and feasibly. So that's where you all come in, hopefully.

Last time, I had a bit of a problem starting out slow, which I think ended up causing me a lot of pain. So this time around, I'm sticking to my schedule and not doing too much, too soon.

Here's the plan:
Week 1 - (run 1, walk 2) x 10
Week 2 - (run 1, walk 1) x 15
Week 3 - (run 2, walk 1) x 10
Week 4 - (run 3, walk 1) x 8
Week 5 - (run 4, walk 1) x 6
Week 6 - (run 6, walk 1) x 5
Week 7 - (run 9, walk 1) x 3
Week 8 - (run 12, walk 1) x 2, then run 6
Week 9 - (run 15, walk 1) x 2
Week 10 - run 30!

comments?
Let me know if you think this is doable - or if I should maybe change it somehow.

For now I'm doing my runs on the treadmill at my apartment complex. I only have to get up 40 minutes earlier than usual and I can watch the news while I'm doing it if I feel like it. Plus, I think it will help with my pace so that I don't go faster than I should be. I don't know what an ideal pace is to start out. I did the minutes this morning at 5.5mph (~11 minute pace). This seems slow to my legs, but I don't think faster right now would be good for my breathing, etc. But what do you think? Too fast? Too slow?


Finally, some longish-term goals (by the begginning of Spring - March 21st):
run 30 minutes w/o walk breaks
run 3 miles w/o walk breaks
hopefully do these two things at one time: (10min/mile pace for 3 miles)
then, run my first 5K sometime in April