Tuesday 5km Tempo - Week 13 - PB for 5km!!

5 km
23:22 mins
4:39 min/km
377 cals

I GAVER!! I came home from school intent on doing yoga and running but for some reason yawning and wanting a nap. So, I had a nap for an hour and twenty minutes. I had some peanuts and water and went downstairs groggily choosing songs for the on-the-go playlist. I didn't choose that well but man did I ever make run!!

This was a tempo run and I don't think I have tried to run the tempos all that fast lately. I decided that this time I would try to go as fast as I could. I focused on moving my feet and counting one, two, three, four. I was passing people. I was breathing hard. I was sweating and I was wishing I was done when I had still two kilometers left to go. I slowed down a bit but once I caught my breath again I got  my feet back up to the same cadence.

I got to my alley and I it was time to stop and some girl's voice came on telling me I had run my fasted 5km. YAY!! My pace on my Nike Plus was 4:39!!! I smiled and through my hands into the air. What a great run!

Just found this while looking for an image:
Many top runners run more than 100 miles a week because their bodies have the genetic ability to withstand such abuse, but the vast majority of runners will never be able to run 100 miles a week without being injured frequently. Furthermore, running a lot of miles slowly will slow you in races. The ability to run fast in races depends more on how fast you run in practice than on how many miles you run each week. However, every time you run fast, your muscles are damaged and feel sore on the next day, and it takes at least 48 hours for your muscles to heal enough to allow you to run comfortably again at a very-fast pace. After every workout in which you run very fast, take the next day off or run at a much slower pace. Most top athletes plan their workouts so they run very fast only two days a week. The same principles apply to any endurance sport.

Sunday 12km - Week 13 - Head of the Herd.. ya HEARD?

13.18km
1:10:48 mins
5:21 min/km
990 cals

I know that today was an easy run. A 12km . Next week will be the real test. Nonetheless, I had an awesome run. I stayed at the head of the herd the entire time and I even finished first. I had tons of energy and I felt great. WOW! I can't believe it. I only had two beers yesterday. I have medium cramps and am out of advil.. .going to get some now. I had a few sips of my gatorade. I had one and a half pieces of toast with peanut butter and water at 7:50. I puked in my mouth and swallowed it. EW! I gotta eat my toast a little earlier or just have one piece. I thought a lot about my cadence and when we did hills I pushed my chest forward. I really focused on my posture. I took cues from others. When I saw them slouch I would correct my own posture. I can't believe how good I felt.

The one bad thing is my new water belt. I got a large because they didn't have any mediums left and I can't make it go tight enough. I tried to wear it on my hips but it kept riding up. For the first twenty minutes I was fussing with it. Then, it seemed to stay. I guess I will give it another go next week. I think I just have to get used to wearing it and figure out how it works for me.

Saturday - 6km Steady - WEek 12

6 km
33:56 mins
5:38 min/km
451 cals

Thursday 6 - 8/400 Hills - Week 12 - Happy Birthday Carrie!!!

7.42 km
40:42 mins
5:28 mins/km
558 cals

Today we had a speaker who talked with us about motivation and training. I related it to how I used to tell myself that I loved adage even though it was my least favourite part of ballet class. You have to remind yourself that breathing hard is normal not a reason to quit. Hills are your friend because training hard and suffering will make you stronger. Normal people don't push themselves because it is uncomfortable. Exceptional people push themselves because they can and it is easy once you have done it once you know you can do it - build a strong foundation in your training and you will continue to grow. She also suggested created a short mantra to tell yourself when you are running. Eye of the tiger? I love hills. Easy, short reminders that you can do it!

We did hill training today. I love hills! Hahaha! I really do though. We did 8 hills and I was the third one done so she made us early finishers go back down and run someone up. So... I did nine hills. I felt good. I remembered my technique with the pushing the door open, pumping the arms, and envisioning the crest as flat. I also tried to keep my cadence up - more short steps as opposed to fewer longer strides. I really think that is the key and what I have been missing.

Anywho!!! I am DONE like... Thursday!

Thursday 6am One Hour Hot - Theresa

YAY! I organized my schedule so I could have one morning off from 7am dance team practice. I hope this works so we can do this all next year. I want to get my yoga done in the morning and do something else in the evenings.

So, I got up and my eyes were still groggy and swollen with sleep. I was ready to get up though. I have been waking up before my alarm all week. I wish I could roll over and just snooze and relax... but maybe Saturday!

I was really sore from Krump and Breakdance yesterday at our Harbour field trip. It felt bad but good to stretch out all of those tight muscles. I haven't taken the one hour hot in a long time but it was fine. I felt strong and happy.

I got a speeding ticket on the way to school though - on the other side of the G bridge!! BOOOO!!!

Wednesday 5km Tempo - Week 12

5 km
26:30 mins
5:16 min/km
377 cals

I got back from Harbour and went out for my run. This is not so hard to do when it is still light and sunny out. It is 7pm now and it is still light. I love this time of year.

Today was a tempo run and I decided to switch it up and run across the Cambie bridge. I was going to go over the Granville but I decided to just turn around at the half way mark and run back the way I came. I like the False Creek side of the C wall. I just love our city for running. There are so many great places to run and there are so many people out there enjoying it.

I thought about my cadence a little bit today but not as much as the last two runs. I was quite tired so I was kept losing my focus. This is such a busy month.. well... this week until the end of April. I know I can make it through because I know at the end I will have a break and be able to have some more me time :)

OK... I am going to make a YouTube from today's field trip.

Tuesday 7km Steady - Week 12

Here is the new one that I will be sporting this Sunday... although I might not need it for Sunday.. cause we are only doing a 12km. I think I will use it anyways.. cause I have it! I gotta get used to the thing. 

7 km
36:21 mins
5:10 min/km
527 cals

Today was supposed to be my 5km tempo but I switched it to do my 7 steady because tomorrow I am taking the kids to Harbour. I kinda run this one like a tempo though. I felt like I was cruising. I could my cheeks blush up and sting with redness and salt.

For this run I tried to focus on my cadence. I was trying to do more steps. I noticed on Sunday that our leader was taking a lot more steps than me and I was trying to match him then. When I get tired I want to step less and lengthen my stride but that is going to defeat my purpose. I must remember more steps will make me go faster and will not tire out my big muscles as much. I tried just counting my steps in my head and making them go to the beat of the songs. I was listening to Jay's Tribe Tribute and MOP Tribute. Tribe had a good underlying beat for all of their songs which kept my feet moving. MOP was noticeabley slower and I think when I look on the NIKE thing I will see that is where I slowed down.

OH- water belt update. I took mine back to the Denman store today on the way home from school because this is the day that I get out early! (on time for most people - early for me!) They didn't have a four bottle in medium or large. I didn't lie about using it.. he just asked that I switch my bottles. I was glad about that. He found one at the Granville and Broadway store and drove over there... circling the blocks to find a spot to park. $0.45 got me 13 minutes in the meter!! What a deal! Anywho, I got the belt there and some gus and jelly beans and some glide stuff to put in between my thighs for when I wear my shorts. I had some nasty rubbage on my 12km in Quitto. It is so cool that I ran there!! Thanks g(j!!) for being so supportive.

OK.. one more errand for the day: Return my camera at Future Shop.