A Great Week !! 10K Today and 44K Total

Day #6, Week #1 Training

10K @ 1:15:28

Pace 7:33 min/km

Total km for Week #1 = 44

This is the most mileage I have done in a week (previous record: 42 km in September 2010).

Another great day of running. A great first week of training. :) I did it!

For me, today's weather was *perfect* for running. Sunny, but not too bright so that I was blinded by the sunshine. Warm, but not too warm to make me sweat. Breezy to cool me and make me feel comfortable while running, but not to chill me. I couldn't ask for a better day! :)

Overall, my run was strong and after checking my splits, I am pleased to see how consistent I was for the most part with my pace. I was feeling very tired in the very last 1/2 K, right at the end of my run, but my pace was still good so the wave of tiredness didn't affect my run.

I took Wallace with me today. I just didn't feel like taking two dogs with me today because I just wanted to concentrate on running my 10K after six consecutive days of running. He was fantastic and I think he enjoyed having Mommy all to himself (he is truly a Momma's boy!).

Today is also when I learned that the footbridge near the barracks / King St. area has reopened. This has hampered foot traffic all summer, but as it turns out, the wait was well worth it as the bridge path has been made wider and is much better than before. In fact, all the areas along the Thames Valley path that have been closed due to construction this summer have reopened and I am so impressed by all the improvements - I think they really listened to Londoners as all the changes they made involved good, common sense. I have been avoiding this section of town and I am thrilled to have access again with great changes to boot! I can return to adding a bit of variety to my daily runs.

I am very thrilled to have 6 out of 6 scheduled runs this week completed, to have done so well pace-wise in all of them, and to be able to say that I have had a great start! I know that the next seven weeks of road work will not all be like this, but at least I have a week's worth of posts to refer back to if I ever feel discouraged or bummed out during this training plan.

Tonight we are going out with friends and I am looking forward to having a few pints of beer as a reward for my great week of running! :)

Yahoo! Great 6.5K

Day #5, Week #1 Training

6.5K

47:09

Pace 7:16 min/km

Two thumbs up for my run today. :) :)

Kim and Wallace headed out the door with me, and once again, I was under a time constraint so I wasn't sure if I could run a 6.5K in time. The sun was once again glorious and the temperature was the warmest it has been all week - amazing! I think it was 18 degrees C at one point, which made it feel like spring rather than November. The weather has definitely been on my side, assisting me with getting a great first week of training in ...

I checked my splits and was shocked to see my first K was done in under 7 minutes - that never happens unless I am in an organized run/race so wow! So much for feeling sluggish in the first few K like I did yesterday. I am so surprised to see how "well" I did considering that this is my fifth day of running consecutively ... aren't I supposed to be feeling tired and less energetic by now? Maybe it will hit me more tomorrow when I run 10K after all this? My next week is a repeat of this past week except with an additional 1.5K added to the "long run" on Saturday.

I have changed my music significantly. For most of the summer, I have been listening to a lot of fast beat techno music - remixes of Usher, Lady Gaga, Sarah McLachlan, Rihanna, etc. However, since I am supposed to be running "easy" for the next 8 weeks, I decided I would listen to "easier" listening music. My Hear Music albums I picked up from Starbucks Coffee have been ideal. Yesterday I listened to Have You Heard? Fall 2008, which begins with See How I Run by Jessie Baylin - how fitting and such a nice easy beat to run to. :) Today it was Hear Music Playlist, Vol. 2. with great beats from music such as Season Song by KaiserCartel. Awesome music! I wish Starbucks would have continued selling these compilations because I loved them. I have seen blogs with music gadgets and I will see if I can find one this weekend for mine so I can periodically share favourite running tunes.

Now I have to figure out what 10K route to run tomorrow ...

Woo Hoo! 8K is done for the week ...

Day #4, Week #1 Training

8K

59:25

Pace 7:25 min/km

I am very very pleased! :) :)

First, this is the fourth day in a row that I have run. I am quite confident that I have not run four days consecutively previously this year because I adhere to the three-days-rest-per-week training schedule I learned from my Runner's Choice 10K running club last year. I was wondering how this run would go for me ...

My run started sluggishly and my legs felt a little stiff, but as always, I really try not to judge my runs by the first 2K, and sure enough, once I hit that mark, I was actually in pretty good shape. I felt a wave of sluggishness at the 4.5K mark and again at the 6K mark; however, when I looked at my splits later on after downloading my Garmin recording, my speed was consistent throughout so it looks like it was more of a sluggish feeling rather than an actual sluggishness in running pace.

Second, I am very satisfied with my pace in an 8K on my fourth day of running - I half expected to run a very slooooow easy run today; therefore, I am pleased with maintaining my average pace.

Finally, I really noticed, when I looked down at my bare legs in shorts today, how more defined my calves and shins have become. I love all the muscle indentations and the shaped definition from running ... I wouldn't mind seeing some of that transferred to my hip and butt area, but I will take what I can get - oy! :) :) I have always admired runners' legs so if mine are starting to head in that general direction, I will be a happy camper. :)

Angus and Wallace ran with me again today and they were clearly happy to be out. They ran well and slept deeply after we arrived home. Wallace has excellent muscle definition all along his hind-side and back legs; clearly this mixed breed rescue dog has running genes in him (he never tires). Angus, our American-breed yellow labrador retriever, was bred for speed in short distances, so he starts off well and can push my pace, but he can start lagging after about 8. Kim looks like he is trotting when he is beside me - I have seen him run across a field to try to catch a squirrel and he is phenomenally fast. When it comes to marathon training time, both Wallace and Kim will do well on the weekend long runs.

My fifth day tomorrow - 6.5K. :)

5K instead of Scheduled 8K

Day #3, Week #1 Training

5K

37:03

Pace 7:24 min/km

Today I ran into a bit of a time crunch. I was out the door with Angus & Wallace at the right time for an 8K run, but bumped into a neighbour during my warm-up walk and ended up chatting for far too long. Good chat, but I then realized that my allotted time for running was messed up. Rather than taking my usual 8K route, I headed to the cemetery/park near my home just to get some running in. It is a pretty route and a little challenging because I start at the top of a hill, run down it on one side before running up it on the other side. I was still hoping that I could sqeeeeeze an 8K in, but after checking my watch at the 4K mark, I knew that 6K maximum was all I could get done today. This is when I started thinking about my schedule for tomorrow and decided to stop at the bottom of the hill at the 5K mark, and officially switch today's scheduled 8K with tomorrow's 5K. I hate doing this in my first week of training, but it is it what is.

The days are still beautiful for running. I was out in a l/s shirt and shorts today as it was just bit cooler in the shade than previous days this week. I saw the forecast for next week and it looks, at this point, that I might be running in wet snow conditions next week.

On a side note, it is official - my bruised toe from the half marathon has finally turned a dark blue. :( I am surprised by how long it took to darken (?). It is not sore at all, but I am keeping my fingers crossed that the toenail doesn't die and fall off - ew! I experienced this once with a fingernail when I accidentally caught my hand in a slammed car door (ouch!!). Not.pleasant.at.all!

A Very Enjoyable 6.5K

Day #2, Week #1 Training

47:38

Pace 7:19 min/km

A great run on a gorgeous day. :) Kim and Wallace formed my running group today, and the three of us headed out for the 6.5K. The temperature was right, the sun was shining, and once again, I could get away with just wearing a t-shirt and shorts. I'm enjoying this November so far!

Once again, I enjoyed a relaxed run in which I was able to forget that I was running, but lose myself in my thoughts. I have both read about this and heard it from fellow runners how this is an aspect of running they love best - the time alone to get lost in one's thoughts. I get that and it probably explains why I truly don't mind running alone; it's enjoyable to run with someone to chat with while running, but I don't need it for running.

I forgot to mention in yesterday's post that my local run series, the London Honda Series, held their annual celebration last night. I attended so I could cheer the age group winners as well as keeping my fingers crossed to be the winner of the Las Vegas Marathon trip (flight, accommodation & marathon entry fee expenses all paid). I was last in my age group so I didn't warrant receiving a money prize or a t-shirt, and my name was not called for any of the draws. :( However, it was still great to see that the winner of the Vegas draw was truly someone who deserved it. She is from a family of four who, together, participated in all six runs this year. I was glad to see this family win the big prize, even if it meant I didn't win it, because honestly, the only interest I have in going to Las Vegas is if someone else pays for it; it's not my ideal vacation spot, by any stretch of the imagination, but the opportunity to participate in a big American city marathon would be cool!.

So! In closing, I am feeling great this evening with my after run "high" in addition to just feeling healthy overall. By the way, don't let my After Run Shake posting fool you - I enjoyed a pint of Guinness and a serving of sweet potato fries last night at the Series finale. :) What is that rule? Eat well 80% of the time ...? :) :)

Also, tomorrow is Day #3 of running ... in the past, I have usually taken a rest day after two consecutive runs so it will be interesting, for me, to see how I do this week with a training schedule that calls for running six consecutive days, with an optional day off on the 4th day and the longest run of the week on the 6th day ...

Official First Day of Week #1 Training - The Monday 8K

1:00:17

Pace 7:32 min/km

What an incredibly gorgeous day! The temperature is up to 13 degrees C and the sun is shining. A great day for a run. :) So hard to believe that I was writing about the potential of snow last week!

So ... ta da! Today marks my first day of my latest 17 week journey - 10K in 60 minutes - in an effort to keep me motivated over the winter season, and (hopefully) improve my pace for next year's running. It was very apropos that my new program starts on a day like today - a good omen. :) The weather was such that I could get away with wearing a t-shirt and shorts; I even removed my baseball cap @ the 4K mark to help me cool me down. It felt a little odd to see all the walkers wearing coats and hats as I ran by them, but I am quite sure that if I slowed down while in the shade in the park, I would be asking them if I could borrow some clothes! As long as I kept running and stayed mainly in the sun, it was easy to stay warm. The very good news is that the weather is supposed to be in the double digits for the next two weeks so this should get me off to a very good start.

Angus and Wallace joined me on this run. I am very lucky to have three young male dogs who all love to run. It's still fun to see how excited they get when they notice my "pre-run routine." Smart fellas, too! They run to the door, and wag with their "pick me! pick me!" excitement. I do run into a few challenges with them, like when they stop on a dime to expel (!#@!), or if squirrels and certain aggressive dogs come within our running range. However, the benefits I derive from my 4-legged running group far outweigh the challenges, and I think they are enjoying this endurance adventure I am on ...

I also changed my Garmin's data fields. I altered it so that I only can see two views - my current pace and the total mileage. My training program for the next 8 weeks is all about easy runs with a designated distance; therefore, I have the total mileage data field on-screen so I know when to stop running. I also have the pace data field on-screen so that when I feel curious as to how fast (or slow!) I am running, I can check it. The rest of the information can wait until I get home. :)

After Run Shake

In the blender:

1 cup organic plain yogurt (Stonyfield Farms)

1 frozen organic banana

1 cup frozen organic berries (President's Choice blue, rasp, mixed, etc.)

2 handfuls organic baby spinach leaves (Earthbound Farms); OR,

2 cups chopped organic kale

Brita-filtered water (add just enough to make it "blendable" and the consistency of a shake)

Add:

1 scoop protein powder (Genuine Health Vegan proteins+ powder)

1 tablespoon organic flax seed oil (Omega Nutrition)

1 tablespoon raw organic apple cider vinegar (Bragg's)

Updated Nov. 14/10

Sluggish 8K - Blah!

8K

Pace Not.A.Clue.

Today's run kinda sucked. :( LOL! Too bad, really, after yesterday's lovely meditative and relaxed run. I was looking forward to a similar kind of run today, but alas, it was not to be. For most of it, I felt very slow and sluggish and so so so tempted multiple times just to walk. :( But I didn't, and I ran the whole 8K so there is a positive silver lining to this grey cloudy run. :) And I am feeling good after running (although this, in part, can also be attributed to the glass of delicious red wine I am drinking while I type this!). :) :)

Kim and Wallace joined me on this run. Angus was with his daddy and I left the other two doggies we are dog-sitting at home (they are both 13 year old gals who are not the running dog types. It will be busy for me at evening walk time tonight!).

There were some wonderful moments. I still have in my mind the memory of the path that I was running on as I headed toward the foot bridge turn around point - it was just so pretty and it was one of the rare times during this run when I felt good while running! :) It's funny how the weather channel was predicting snow last night, but I was actually a little too warm today because the weather turned out to be gorgeous. I could have run in a t-shirt and shorts and been just fine (until I stopped running, that is - brrrrrr! - that after-run chill that sets in can be deadly if I stay outside for too long).

So today is the last day of official "rest" running. I have tomorrow (Sunday) off and on my new training plan, I ideally will have Sundays off from here on out. As of Monday, I will also be increasing my running to 5-6 days week for the next 8 weeks. This really is the craziest time of year for me to try to attempt this, but we'll see. I'm invested in this more for the journey and experience as I am in the destination. :)

8K Garmin-free & With 2 Dogs

8K

Pace Not.A.Clue.

After taking the last two days off from running, I headed out today with Angus and Wallace on my usual 8K route. I was scheduled to do a 6.5K but since I missed another 6.5K this week, I opted for additional mileage to make amends in a small way to my schedule. The wind was a little chilly, but not enough to wear a jacket so I doubled up with a l/s and a s/s shirt, wore track pants, and a headband to keep my ears warm. I was a little cold at first, but soon warmed up as I started running. Although it was grey and cloudy with momentary bursts of sunshine, it was still a great time for running temperature wise. It spit a bit but the rain held off while I was out. The weather people are predicting snow to fly tonight temporarily before it warms up a little. This is another reason why I pushed myself out the door, and I did not regret it.

Isn't it funny how the hardest part is getting out the door? I felt so good as I running along the path, listening to an Usher remix at that moment, enjoying that particular spot in the park as I ran toward my foot bridge mark before turning around. I started thinking then how odd it is that I am not rushing out the door to go for a run because I feel so good in these moments. I guess I dread the first 2K I have to run "less" enjoyably before I finally to get the "good" part of my run. :)

I also want to address the fact that I did not run on Wednesday as planned. I took an additional day off this week from running after all. I just felt bone tired the other day, not the usual tired-from-my-day, or the not-enough-sleep-tired, but the burned-out-bone-tired kind so I gave myself permission to cancel my run. I would like to think that today's very enjoyable run is in part a result of some of that extra rest. I felt relaxed and I was lost in my thoughts, actually zoning out from the fact that I was running at all. Doot doo doo, la la la, just running along with my two doggies, exercising them, exercising me, but enjoying my thoughts and daydreams. :)

BI-YEARLY REVIEW: May-October 2010

May = 106.56 km

June = 114.2 km

July = 120.9 km

August = 127.4 km

September = 146.8 km

October = 136.8 km

TOTAL KM = 752.66 km

Just a Nice 6K

6K

Pace Not.A.Clue.

I ran today without my Garmin, but with Angus and Wallace. It was a nice, easy run. I was scheduled to run 5K, but decided to take my 6K route. I'm glad I did because it was scenic, peaceful and quiet. I felt a few surges of strong, faster running, balanced by a few waves of tiredness. It's what I have come to expect during easy runs after a race.

When I woke up yesterday morning, it was so cold! We experienced just below freezing temperatures for a change, and I could feel it. I was so pleased it was a scheduled day off from running! I may need to adjust my running time by going later in the day after it has warmed up so that I am guaranteed not to slip on frost-covered roads.

I have learned how to create an additional page on my blog and I am using it for posting my next training program, rather than posting it week to week on the home page. I have the month of November posted. It will be an adjustment for me to add an extra day of running per week ... or possibly two, if I opt to run on the Thursdays instead of taking the day off. Of course, there may be forced, multiple days off per week if the snow starts flying soon!

Monthly Review - OCTOBER 2010

136.8 km TOTAL

(for the first time, 10 km less than the month before)

15 hours 28 minutes TOTAL

(for the first time, 2 hours 20 minutes less than the month before)

REST WEEK (fitness running rather than training running) - Nov. 1-7

Monday - OFF

Tuesday - 8K

Wednesday - 6.5K

Thursday - OFF

Friday - 5K

Saturday - 6.5K

Sunday - OFF