Long Run Sunday

Set out in the cold and wet and windy on Sunday to do my 3.5km long run which I wasn't feeling was very long at all.  Funny how quickly things change!

I ran a wierd round the houses route trying to keep the pace and get the distance right.  A lot of running around big puddles and hopping on and off the sidewalk which really messes with my rhythm.

First split at 5 min was 7:40min/km
Second was 6:04min/km at 10 minutes......

Ended 3.5km
26.53minutes

7:41min/km 

No PB but a good run - settling into a comfort zone around 7:40min/km which feels good and is ahead of the goal for this session of training.

Legs feeling great.

Legs Eleven

I didn't want to run.

Friday....end of a long week......changing into gear...UGH...

"Just go" I told myself.....so I went.

Into the teeth of a gale down Steveston Highway but watching a spectacular sunset.   My my the wind was strong and very cold.....nose and eyes running.

My first split was around 8minutes and I was actually pleased to have not gone out too fast - thanks Mr Wind.

I kicked it up a notch and my second split was 7:47min/km.
My third was 6:40 which caught me by surprise but I was in the groove and kept on running.

I had to run around the block a couple times to stay running for the required 25 minutes.

I ran 3.26km in 25 minutes
Average pace 7:39min/km - a new PB!  Surprised!!

Wow - Run 10

On one hand it seems crazy I have run 10 times...... on the other hand ....only 10??

It was my 3rd tempo run.....20 minutes

Raining and 4 degrees.....felt chilly.

First split a 7min/km (at 5 mins)
Second 7:07min/km (at 10 mins)

I ended up walking about 600m of the second half of the run....my legs were tired.

I ran 2.6km in 20 minutes and managed a PB of 7:42min/km

Run 9 was FINE!

Today was my long run.......3km.......which was oddly shorter than my last 3 Sunday runs but I am following the schedule from my Trainer!

I was also wear new shoes I purchased in the USA yesterday.  I am sure it breaks all rules to just grab them out of the box and go for a run but that's what I did.  Felt good to have such a cushioned stride.  Saucony Grid Cohesion 5

It was a balmy 10 degrees and I ran the same route as my tempo run and calculated how to add some distance to make it to 3km.

I changed up all my running gear and it worked so much better!! Nothing moved. So nice to run without clothes issues.

I thought my Running app had malfunctioned when the 10 minute split didn't come up at the place I was expecting - I kept running and was at least a full block further when it came up than I was on Thursday and I was blown away to hear my pace was 6:40min/km!  No wonder!  I actually found that oddly demotivating as I thought it was too fast and I was going to pay later.

But I actually had one of the best runs yet.  My tempo was actually fairly even and mainly stayed between 7:30 and 8:15 (I need to compare the dips and spikes to my music :)

I got to my front door at exactly 3km.
23:27 minutes
7:49min/km average

A slight shin pain on the left and that leg felt sluggish.

Run 8 was Gr8

I did not feel like running today.

I employed several delaying tactics but my family help me accountable and I headed out 4:45pm with the sun in my eyes.

Immediately had clothing issues - I am so frustrated with my clothing.  I must find clothes that work together incl underwear!!

This was my second Tempo run and was to be the same as the last - 20 mins.

I enjoyed the pace I was at and was surprised how far I got at the 10 minutes/turn around spot.  I knew my pace was fast and I was really trying to get closer to the goal of 8:15min/km.

I got home in 20 minutes
Ran 2.58 km

And.....drumroll........7:47min/km........a new PB.

I have run 9.5km this week and I feel Gr8.

Looking forward to 3km on Sunday.

Nicky Run 7 - First Tempo Run

I am now officially on a training program thanks to Erin Lee at 337 Multisport.  What a science there turns out to be to this running gig.....no wonder so many start and fail.....I would have without professional help that is FOR SURE!

So I had a horrendous day at work and got home after 6pm and by the time I had fed the family take out pizza and vented about my day to my every dependable spouse ... it was dark.

If I hadn't had a plan to follow I would not have run.

I headed out on my first night run (reflective gear and flashing lights on).

Only scheduled to be 20 minutes but with the focus on a 5 minute warm up, 10 minutes of fast running to up the tempo of my running I am guessing and then a 5 minute warm down run.

The goal was 8.15mins/km which is a big jump from my best time of 8.35min/km.


So I ran hard.  Funny how much faster I could run when time and not distance was the goal!

My first split at 3 minutes was 8 min

Second split at 6 minutes was 7:20 - I nearly fainted on the sidewalk!


I paid for that I think as I ended the run with a PB at 8:23min/km (short of the goal but I wasn't too dissatisfied as I was super tired and hungry and distracted).

Now enjoying a glass of red wine and a slice of pizza!

Nicky Run 6

I hadn't run since the disasterous run last Sunday so I was hesitant today.

I got my kids to put a running playlist today and WHAT a difference it made!

I actually out ran the play list.

Longest run 4.55km (my goal today was 3km) Average pace 8.35minutes/km 355 calories burned.

It was a glorious sunny day and a very comfortable 7 degrees.

First 2.5km were easy.  Around 2.8km I got a bit of a stitch but it went away.

Around 3.2km my feet started feeling numb along the sides.....I walked a few paces but it didn't feel any better so I went back to running.

Got home with gas in the tank.

Very enjoyable run.

I get my 12 week run schedule from my trainer tomorrow and it starts on Wednesday so I am excited and feel like this bit of running before hand has helped both physically and mentally.

So far to go still but ..... one step at a time..... I will get it done.

Nicky Run 5

BLAH

I didn't even take a photo.

I think I made a few mistakes and they cost me:

I was tired.
I didn't eat breakfast (had a cup of coffee and a cookie!!)
I didn't drink any water before I left (or take any with me)
I forgot to go to the bathroom before I left
I wasn't dressed warmly enough (I had a t-shirt and a thin shell)

The first 2.5 km were just great - despite the fog turning to gentle rain I had found a new path and was enjoying the quiet.  My time intervals were under 9 minutes.

Around 3km I started to feel like I needed the bathroom.  Then I started to feel a little thirsty.

I got totally distracted and lost my rhythm and my focus (and focused on getting home).

I abandoned my route and got home at a decent pace but did less than the 5km I had as a goal and felt BLAH about it all.

I guess it's good to have the first ugly run over and done with?

Nicky Run 4

February 1, 2013

Today is my 43rd birthday and I got a lot of running swag. 

So after a linger in bed I got up and donned my awesome new running socks - what a difference!!

And a new running shell from MEC that is so thin and breathable but kept me just warm enough.  Thanks Allan!

I tried to start out a bit slower and also tried lengthening my stride (I must read up on this) so I was super surprised when my 5 minute interval said I was running at 8min/km.

I ran a different route but was thwarted when I tried to get on the dyke at Williams as it is closed so I doubled back and followed the same route home as my "usual" 3km run.

This extra distance put me at 3.5 km at the end of the run which was slightly less than I was planning and my pace did slow over the run but ended at 8mins47 seconds making it my fastest paced run so far. 

I felt good - I did a couple walking spells mainly to stretch my Achilles which was a little twingy but I got back to running within 2 minutes each time.

Legs felt good at the end with more in them.

Jacket was great - tucked my t-shirt into my running tights as per Allan's suggestion . Jacket still rode up and I was pulling it down not because it was uncomfortable but because I wanted my behind covered..... I guess I need to get over that at some point!

Also must find better running underwear!

Looking forward to donning the Lululemon run shirt my staff gave me yesterday when there is no threat of rain.