training

Racing!

Portland Parks & Rec is doing their $5 5k series again. I had marked my calender to make sure I was registered on the day they opened it because the series sold out so fast last year. They might be sold out by now, but if you live in the Portland area and want to do a 5K this summer, check out their website here.

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Last year I ran the Gabriel Park 5k, in 35 minutes. It was the first race I’d run in a LONG time (I think Hood to Coast was the last running race I’d done) and I’d spent most of the spring and summer training for it (using the Couch To 5k App). It felt great to be running again and it felt even better to race, even if it was just a “fun” no pressure kind of race.

I’ve signed up for two races for this summer, one in August and one in September. The one in September I’m running with my dad! I’m really excited about that and I know he is too. I’m also a little nervous because he’s faster than me. Yep, my 65 year old father is in better shape and a faster runner than I am! Talk about a complex, right? But it’s just something fun that we can do together and I’m looking forward to it. I think my friend Robyn (who I ran with last year) and my dog walker Amy is signed up for the August race so it will be fun to run with them!

spring1

After work on Tuesday I decided to go for a run instead of going to the gym. The weather was too nice to be inside–60+ degrees and sunny. I decided to run the track near the house. The weather was perfect and it’s now much lighter in the evenings so that’s nice. Since I was running the track, I left Bella at home.

I jogged down our street and then jogged/walked to the neighborhood track. I was wearing shorts and a t-shirt and sunglasses! In MARCH! Unheard of.

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I ran/walked around the track and enjoyed the warm air and the fresh air. I was so glad I decided to run. It took about a mile to warm up and not feel stiff/achy, but once I warmed up the running was fantastic and I didn’t want to stop.

spring2
After running for about 30 minutes I decided to head back home and I had planned on doing some ab work and some yoga stretches. When I got to our street I saw Michael walking Bella up the street so I ended up joining them for their walk as my cool-down. Here was the walk:

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It was still nice out but the clouds were rolling in. The three of us walked around the neighborhood and then headed back home. I skipped the ab work and instead just did stretches. Here’s my calorie count:

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421 calories, 3.05 miles run. I stretched and cleaned up and then Michael and fixed a quick dinner of leftovers (pork tenderloin, asparagus, cottage cheese and some polenta). It was a low calorie dinner but filling. I iced my knees to be safe, since I’m used to treadmill running right now, and we relaxed.

I’m excited about the 5k’s I signed up for. My mistake with choosing Gabriel Park last year was that it was ALL HILLS. The ones I picked for this summer, thankfully, are more flat. I’m not putting a lot of pressure on myself, but I am hoping I can run most of the 5k’s and not walk as much as I did last year. We’ll see. I hope the weather stays nice so I can continue to train outside! The rain is back now, so who knows!

Last Couch to 5k Update (#5)

This will be the last post of the Couch to 5k series until…I run my 5k! I can’t wait! I’m really looking forward to it and while I’m a bit nervous about it because my training is going so slowly, I’m excited to be part of a race again.

Week 7

Sunday 4 mile hike
Monday Rest Day
Tuesday Warrior Room
Wednesday 3.16 mile run/walk
Thursday Rest Day
Friday 1.25 mile Swim
Saturday Weight lifting, 1.5 miles on elliptical

Reflecting back on my progress I am a little discouraged at how slow I was with the training. Having to do multiple weeks over again slowed me down and made it hard to progress. I think I was being over-cautious. I wrote about the huge jump in the Couch to 5k app before. I really didn’t like how much of a jump it was. It went from running around 8 or 10 minutes at a time to 22 minutes! Basically just a 5 minute warm-up, the run, then a 5 minute cool down.  I disliked this because it made me feel inadequate and I knew I wasn’t really for a big jump like that. As a result I haven’t been using the app much now.

Week 8

Sunday 3.01 mile run
Monday Rest Day
Tuesday Warrior Room
Wednesday 2.93 mile run
Thursday Rest Day
Friday 1.87 miles on the elliptical, followed by yoga
Saturday 1.75 mile run treadmill, weight lifting

This is the time I started to freak out. I looked at the calender and realized the 5k was only a few short weeks away. I started to panic. I over-analyzed the entire training program, I criticized my progress and was kicking myself or not forcing myself to do 3 runs each week no matter what. Had I done that, I think my training would have been a lot further along. But at the same time, it also could have lead to injury. So who knows.

Week 9

Sunday 1.25 mile swim
Monday Warrior Room
Tuesday Rest Day
Wednesday 1.20 mile stairmaster, weight lifting
Thursday Rest Day
Friday Swim 1.125 miles
Saturday Warrior Room

This week was hard. My knee had a flare up that last about 5 days and really depressed me. I took a break from running and did other things. I was glad I could go back to weight lifting. My hope is that all the cross training I did with the Warrior Room helped prepare me even though I couldn’t fit in 3 runs a week on a consistent basis. Here was the final week before the race:

Week 10

Sunday 1.50 mile run on treadmill, followed by yoga
Monday Rest Day
Tuesday 3.49 mile run!
Wednesday Biked to work 14.64 miles
Thursday Rest Day
Friday Swim 1.125 miles
Saturday Warrior Room Boot Camp

The run I did on Tuesday -3.49 miles was great! I was unsure about knees because I was coming back from that really bad week. I told myself I’d go slow and just see what happens. I went to the neighborhood track early in the morning and had a lovely run as the sun was coming up.

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I ran for 1 mile and then walked one time around the track. Then I ran 3/4 of a mile without a walk break. My knees were doing okay and that was encouraging. I walked the long way back to the house and ended up getting in almost 3.5 miles in.

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tuesrun

Lots of stretching and preventative icing of the knees. I felt really good all day long, too. After that week I had about 5 days before the race. I took it fairly easy. I went to the Warrior Room, I did some yoga and swimming. I skipped doing any gardening the day before the race because I’ve made THAT mistake before!!! I wasn’t feeling confident going into this and knew I would have to walk some of it. I hoped that it wouldn’t be too much…

Stay tuned for the race recap!