I have a cold and a pair of tight calves but I didn’t let that stop me from going for my Thursday run with the fabulous KimSpiration (one of my running partners). My SmartCoach had me down for 8km speed work run. This was hard. The run went as follows:
- 1.5 km warm-up – easy pace
- 1.5 km fast – this means fast enough for it to be uncomfortable to talk but not a sprint
- 750 m recovery – easy pace
- 1.5 km fast – to be honest, this wasn’t all that fast because I was still buggered from the first fast interval
- 750 m recovery – (very) easy pace
- 2 km cool-down – managed to get back into a comfortable rhythm and ended the run feeling pretty good
You can check out the route and my times etc on my RunKeeper page.
All this running has started to take its toll on my body. I’ve been carrying my phone with me so that I can track my runs and to do that I wear an armband. I noticed after my long run last week, that the armband had given me a nasty case of underarm chafe. It doesn’t look like much, but let me tell you that this stings like a bitch when you have a shower after the run!
Several years ago, I was running in the Perth City to Surf with my sister Terri and we had just completed about half of the race, when I had to stop at the first-aid post to pick up a bandaid for such a serious case of underarm chafe, that it had drawn blood. It turns out that there is a surprisingly large amount of paperwork involved in picking up a bandaid during the City to Surf, so our stop at the first-aid station seriously affected our race times. Terri wasn’t happy as I recall.
Anyway, the weather has turned cooler so I’ve been running with a jumper on since the weekend and the armband over top of that. This has solved the problem of the chaffing. Tonight, however, it was a bit warmer so I decided to run in just a t-shirt. I wore the armband on the other arm to avoid aggravating Sunday’s chafe but unfortunately I’ve chafed up that arm too now.
I’ve run out of arms to wear my armband on! God knows where I’m going to put it for my long run on Sunday.
My first week of working and training is nearly over and so far, so good. I will do a short 3 km tomorrow before school as I’m going to an important meeting after school off campus. Then a long run on Sunday before going to school for the Food Fair. I’ll be able to justify eating anything I want. I can’t wait!
I think I may have overdone it today. I did the fourth day of The Shred this morning before school and then ran an easy pace 5 km run after school. My calves were tight though throughout the entire run and I never felt comfortable.
Another pair of tight calves.
cc licensed ( BY NC ) flickr photo shared by Neil Howard
I’ve decided to make tomorrow a rest day. Instead of getting up at 6 am and doing a workout, I’m going to get up at 6 am and catch up on my Facebook stalking.
First day back at work AND on the new training program. Today was cross training so I just did the third day of the Thirty Day Shred. My legs still haven’t fully recovered from the lunges I did on the first day of The Shred. The challenge will be to keep up the amount of training I’m doing and turn up to work each day. The lunges could also prove problematic as my classroom is on the third floor and there is no elevator.
The bright light at the top of these stairs is a kind of metaphor for the blinding agony I suspect I will be in as I reach my third floor classroom tomorrow morning. Especially since I plan to repeat The Shred before leaving for school.
cc licensed ( BY ) flickr photo shared by Till Krech
Just ran the furthest so far for 2013 – 11 km. The last 2 km were the hardest. Here’s what I looked like at the end of the run.
I can still manage a smile so I’m not completely done in. Another good sign. It is only a half smile, because although I’m happy that I’ve finished, I’ve also just realised I now have to walk home!
Below are my stats. Check out that pace!
My first rest day. Today, I’m not doing any exercise at all. Hopefully my legs will be completely recovered by tomorrow’s long run. Initial signs are good as I was able to get down on to the toilet today, without holding on to the walls, for the first time in two days.
cc licensed ( BY ) flickr photo shared by Steve Jurvetson
After doing the Jillian Michael’s thing on Wednesday, I secretly thought that it wasn’t as tough as I had expected. Sure, I had to do the push-ups the girls way and I wasn’t lunging at the speed of JM and her models, but I got through it and felt ok.
Yesterday when I got up in the morning, my legs were a bit stiff as was expected but that’s all. I didn’t realise how sore I really was until I got off the couch at lunchtime and attempted to get dressed. It took me 7 minutes to put my bra on.
It wasn’t a great day all round yesterday. My SmartCoach had me down for a 8 km run that included a warm-up and a cool-down but the 5 km in the middle needed to be at a pace of 6:35. I thought that would be fairly manageable for me and so it would have been if I knew the difference between pace and speed. (Pace = minutes per km, speed = km per hour.)
I have my RunKeeper app telling me my current pace every 2 minutes. During the warm-up, my pace is about 6:10 and because I’m a dummy, I thought I should speed up for the middle 5 km. I do. My pace goes down to 5:45. I thought that the app must not be very accurate because I was definitely going faster. I start running faster still until the next pace check where I’m at 4:55 and about to die. I thought I could never sustain this pace for another 3+ km so I had to slow down.
Then of course I notice that the pace check goes up and it dawns on me that pace and speed are two entirely different things and I’ve been going too fast the entire run. I end up finishing the run with an average pace of 6:10 for the whole 8 kms which was much faster than I was supposed to run.
Last night I went to the Tokyo International Film Festival. There are a lot of stairs in the Tokyo underground. I took them like I was 80 years old with two fake hips and one leg shorter than the other.
Today SmartCoach has me down for a 3km run at an easy pace. I think I’m also going to give JM another go today too, if for no other reason than to try and shift the lactic acid build up in my thighs and shoulders. But right now, I’m sticking to the couch.
My SmartCoach plan told me that today is either rest or cross training. I decided to do cross training to help strengthen my core. I don’t know what that means, but it comes up a lot in running blogs as a good idea.
I finished day one of the first level of Jillian Michael’s 30 Day Shred about 2 hours ago. I finally have regained enough strength in my arms to type, as long as I just have to move my fingers. I still don’t know about my core, but I can tell you that I have no upper body strength. My arms are going to kill me tomorrow!
Photo credit: cc licensed ( BY ) flickr photo shared by Roger Karlsson
My SmartCoach app told me that today I was to do a 3 km easy run at a pace of 7 minutes and 35 seconds per kilometer. That’s pretty slow. My SmartCoach told me though that it is a mistake to run faster during this run just because I can. I decided to believe my SmartCoach!
Next I needed an app to tell me how fast and how far I had run in order to
- know when to stop and
- know if I needed to speed up or slow down.
I found RunKeeper! It is very cool. I could set it to tell me through my earphones every couple of minutes how far I had run, for how long and at what pace. Easy!
I met one of my running partners (Can-do Yandeau) for the run. It has turned to winter here so I showed up in full-length tracky dacks and a hoody. She’s Canadian so she came in a pair of shorts and a t-shirt.
I’ve decided to log all my running with RunKeeper.com which is where you can check out my progress!
I’ve decided to run a half-marathon. As a “bit-of-a-fatty”, this is going to be a challenge!
I have let myself go a bit and found myself back in the obese range earlier this year. I started running again a few months ago and I’m back on the Weight Watchers too! To date, I’ve lost about 7 kg and I’m down to being in the overweight range but I want to lose another 10 kg to get back to a healthy weight range. I’m worried, however, that I might be losing momentum, so I signed up for the Miura International Marathon in the half-marathon category!
To make myself a bit accountable and to provide a bit of motivation, I’ve decided to write about my progress as I train for this event.
I had a look around at training schedules and iPhone apps for running and after doing a bit of playing around, I have decided to use the absolutely free, Runner’s World Smart Coach app.
After inputing some general information, it developed a plan for me. And as luck would have it, today turned out to be a rest day! I’m loving this plan already!
Part of the plan involves days when you either rest or do cross training. I’ve decided to do Jillian Michaels 30 Day Shred.
I’m so serious about this, that I went to a sport store today and bought hand weights and a mat. I was going to buy some new exercise clothes too but it turns out I’m still too fat for Japanese sports clothes!
Tomorrow will be my first training run!