Run - 0.8 hours - 09/07/2009
I know it was slow, but this was my first run over three miles in months so I’m happy.
Workout:
- Type: Run
- Date: 09/07/2009
- Time: 11:26:21
- Total Time: 00:48:33.00
- Calories: 497
- Distance: 3.8 miles
- Average Pace: 12:45.96/mile
Filed under: Run
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Somewhere along the way…
I got just a tiny bit faster. Not sure how it happened, but I’ll take it. Coming off of a two week layoff that included removal of a lymph node from my neck and a tonisillectomy, coupled with horrible nutrition, and both of my runs have been recent record pace for me. I’m getting back down where I was when I set my 5K pr last fall–at short distance anyway. I’m a little excited about it. I’ve got my eye on a Labor Day 5K thinking, “Can I? Maybe.” It’s the race last year where I smashed a five year old 5K PR by two minutes. Then I turned around and broke it again in October. We’ll see what happens, but it’s exciting just to be close again.
Today I also took the initial test for the 100 pushups, 200 situps, and 200 squats challenges. My results were 12 pushups (from knees), 25 situps, and 35 squats. These put me in column three for all three exercises which I was happy about. I will start the workouts at Day One tomorrow. Today is also Day One of following the Paleo Diet for 30 days. I chose to do this in order to detox from all the junk carbs I was eating the last few weeks. I need it. I’m wayyyy off track. My plan is to follow this for 30 days then add items back one at a time that are allowed under my Specific Carb Diet until I am transitioned back to it fully. I believe it’s the best thing for my ulcerative colitis so that is my plan for long term.
I’ll also be seeing what I can do about this 5K PR and getting ready for the Columbus half marathon in October.
It’s going to be a great six weeks!
Workout:
- Type: Run
- Date: 08/10/2009
- Time: 06:00:00
- Total Time: 00:21:15.04
- Calories: 293
- Distance: 2 miles
- Average Pace: 10:37.17/mile
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Short run
I need to find a four mile route. I started out this morning thinking I would run four miles by doing my two mile loop twice. Turns out I didn’t have what it takes to run past my house and keep going! My calves were pretty sore and I just packed it in with the two. Oh well. I got up and went and I feel good about that. I will go back out tomorrow and give it another go. If I have a chance to look for a four mile route, I’ll try that. If not I will hit one of my threes. At least my time was decent.
Workout:
- Type: Run
- Date: 07/21/2009
- Time: 06:00:00
- Total Time: 00:22:02.00
- Calories: 304
- Distance: 2 miles
- Average Pace: 11:00.55/mile
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The thing I love about running….
This was a great time for where I am right now. 16 second negative split that I credit partly to the fact that it was threatening to rain on me on the way back home. First run in my new Nike Air Pegasus +25’s and I must say that I like them a lot so far. I also bought myself a pair of basic Under Armour compression shorts to wear under my running skirts and that has really been a god send–no more chafed thighs! Hooray!
So yes…the thing I love about running: if I put a disciplined effort into to it, I am always rewarded. If I am consistent and sane about it, I always improve. The times it goes wonky are the times I am doing it wrong: too many miles, pushing myself to go too fast, not enough recovery, too little sleep, wrong shoes, wrong nutrition–whatever. The thing is, it is not that hard to get it right, really. I’ve been working on an every other day approach the last two weeks and it’s working well for me. Today I have nine miles in for the week. The most I’ve done in a non-race week for a long time. And I feel it in my legs. So I’m taking the weekend off and will stick to some walks with the family. I’ve also been forcing myself to get seven hours of sleep at night. These things are paying off a little at a time.
I’m a little wary because I’m getting in a good groove just in time to be forced to take a break. I’m having my tonsils removed next Friday and it’s going to mean at least two weeks of no running, maybe three depending on how I recover. I’ll be allowed to do some walking as soon as I feel up to it, but nothing that would significantly raise my blood pressure and cause bleeding from the surgery site. I’m trying not to let this be a big deal. I mean, I’ve taken two weeks off in the past just due to sheer laziness, right? It will all work out. 
Workout:
- Type: Run
- Date: 07/17/2009
- Time: 06:00:00
- Total Time: 00:33:24.98
- Calories: 460
- Distance: 3 miles
- Average Pace: 11:07.9/mile
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Run - 0.6 hours - 07/15/2009
About 1.25 miles of this route is a long, gradual hill with a steepish part at the end right before the turn-around. I thought I remembered it being a forty minute-ish run the last time I did it (April maybe?) and somehow my sleep fuzzy brain was mystified when I hit the turn-around at 15:30. How could this be? Then I turned around and saw what was between me and home and the “ah-ha” moment happened. :-) Huge positive split, but overall a solid time given the climb back up. I’m happy with this run.
Workout:
- Type: Run
- Date: 07/15/2009
- Time: 06:00:00
- Total Time: 00:34:37.00
- Calories: 477
- Distance: 3.01 miles
- Average Pace: 11:29.66/mile
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Nice run
30 second negative split–really nice weather this morning.
Followed the run up with 50 squats. Need to do more strength based stuff.
Workout:
- Type: Run
- Date: 07/13/2009
- Time: 06:00:00
- Total Time: 00:34:10.00
- Calories: 471
- Distance: 3 miles
- Average Pace: 11:23.11/mile
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On Fire!!!!
Oh my goodness I completely smoked this run. I haven’t run at that pace since I don’t know when. It’s three hours later and I’m still excited about it. Go me!!! I had plans to do some CF stuff after, but I worked so hard on the run that I was wiped and didn’t do it and I don’t even care. I got the intensity in, that is for sure.
Workout:
- Type: Run
- Date: 07/01/2009
- Time: 18:45:00
- Total Time: 00:20:10.00
- Calories: 278
- Distance: 2 miles
- Average Pace: 10:05.04/mile
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CrossFit WOD
Yesterday’s main site WOD was to run a 5k. I haven’t run more than a mile or so in a bit so I thought I’d give that a go today and see how it treated me. Actually only went 2.9 miles, but it was the best run I’ve had in awhile. I keep reading all this stuff about how CF will make you better at everything, including things you aren’t actively working on (like my running for example) and I am slowly becoming a believer.
Now I just need to get past only getting in two workouts a week! Also need to focus on proper sleep and get my diet on board. Fortunately the paleo diet so popular with CF peeps is also supposed to be really good for ulcerative colitis. I’ll take all the help I can get–especially if it leads to being healthier and more fit at the same time.
Workout:
- Type: Run
- Date: 06/16/2009
- Time: 20:12:50
- Total Time: 00:33:20.00
- Calories: 459
- Distance: 2.9 miles
- Average Pace: 11:29.66/mile
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Week 1: Long Run
Week One of training for the Columbus Half in October. Long run of 3 miles. I’ll be using the Galloway training method for my long runs, though I only took one walk break today because I can manage three miles for the most part.
Workout:
- Type: Run
- Date: 05/31/2009
- Time: 08:00:00
- Total Time: 00:38:10.00
- Calories: 316
- Distance: 3 miles
- Average Pace: 12:42.71/mile
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Run - 1.1 hours - 05/25/2009
Workout:
- Type: Run
- Date: 05/25/2009
- Time: 09:00:00
- Total Time: 1:04:10.00
- Calories: 531
- Distance: 5 miles
- Average Pace: 12:49.23/mile
Filed under: Run, Uncategorized
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