Michele's Wish Journal: From 5K to 10K I can do it! (I think.)

[MAKHayes-DisneyDiva]

From 5K to 10K…I can do it! (I think.)

Me: I’m Michele, I’m 44, and I’ve run lots of 5K’s.

My Goals: My immediate goal is to move from being a 5K runner to a 10K runner. In the long run (get it? long run ) I’d love to run a half marathon, maybe even the Princess Half Marathon!

In my favor:
I know I can already run 5K.
I’d be happy if I dropped a few pounds, but I’m not battling a weight problem.

Obstacles:
I have asthma, and it seems to be getting worse.
I’m not overweight, but I’m curvy, and I don’t look like a runner.

Tools:
I got a pretty nice pair of Asics at Fleet Feet for Christmas. I was analyzed on a treadmill, and the shoes feel really good.
My husband got me a Garmin 305 for Christmas as well. Maybe it’s overkill for the level of running that I do, but it’s pretty cool and it would be helpful to know what my pace per mile is.
I bought a 10K audio personal training MP3 and put it on my ipod.

This week’s goal: I plan to run 3-4 times each week, starting this week. I typically run 2-3 times each week. So far I have run 3 times this week, and I plan to run tomorrow, Saturday, which means I will have reached my goal for the week!

Next week’s goals: I plan to continue to run 3-4 times per week, and I will begin listening to my Personal Running Trainer MP3 while running.

 

[MAKHayes-DisneyDiva]

Woke up with a screaming head ache and nasty cold, but I plan to hit the TM anyway. I'm waiting for the Advil Cold and Sinus to kick in. Even if I run slowly, I'll still reach my goal of running 4 times this week.

 

[MAKHayes-DisneyDiva]

I did it! 4th run of the week!

In addition to using my Personal Running Trainer next week, I'm trying to figure out the Garmin.

 

[MAKHayes-DisneyDiva]

First run of the week: today, Sunday.
About 5K, 37 minutes. I joined the runners at WISH for the Virtual Valentine's Day 5K!
One down, 3 to go.
Didn't use my MP3. I left my ipod at school.

 

[MAKHayes-DisneyDiva]

2nd run of the week: Monday
I used Personal Running Trainer today for the first time, and had a great run! The music isn't the best, but the guy tells me when to speed up or slow down. I think I might make it through 8 weeks of this!
Note to self - all of the snow days have made it easy to make time to run.

 

[MAKHayes-DisneyDiva]

Third run of the week: Tuesday (another snow day)
I used PRT, Week 1 Day 2
This run had me alternating 3 minutes of running with 3 minutes of jogging. The sprints were tough, but I don't know if today had enough actual running for me. It's OK though. "The guy" tells me what to do.

 

[MAKHayes-DisneyDiva]

4th run of the week today, Thursday.

I met my goal of running 4 times this week, as well as my goal of using the PRT!!
I completed week 1, day 3 of PRT. After the 5 min. jogging warm up, I tried running 20 min at 5.2 mph, but dropped it down to 5 mph. Then I jogged 5 min. and walked 5 - just what the guy told me to do!

I want to finish the 4th PRT run tomorrow, which will be the 5th run of the week for me. Then I plan to cross train or rest on the weekend. Or maybe I'll cross train on Sat, and do week 2, Day 1 on Sunday. Next week is a busy week, with a long meeting on Monday and conferences until 8 pm on Tues.

 

[MAKHayes-DisneyDiva]

Cross training and 5th run: Friday and Saturday

Friday: The sun came out, so Peter and I walked/ jogged 2 hilly miles in our neighborhood.
Saturday: I completed my 5th run of the week, following week 1, day 4 of PRT.

 

[MAKHayes-DisneyDiva]

Week 3
First run of the week: Sunday - I completed week 2, day 1 of PRT. Great run today! I'm a little tired of the music, but it's OK. My top speed today was 5.4 mph, which I hit for a few minutes at the fastest part of the tempo run.

Second run: Wednesday - I completed week 2, day 2 of PRT. I have a cough, but made it through the run! My top speed on the 3 minute fast-run intervals was 5.4 mph. My jog is about 3.7 or 3.8 mph.

Third run: I skipped day 3, week 2 of PRT due to my cold. Today I did Day 4, which was a 30 minute run plus 5 min jog and 5 min walk on either end. I'm disappointed that I didn't get all 4 runs in this week, but I'm very glad I was able to do 3. Hopefully I'll feel better tomorrow, as I begin week 3 of PRT, week 4 of my effort to run through the winter.

 

[MAKHayes-DisneyDiva]

Week 4
Run #1: Sunday - I began week 3 of PRT, still on the tread mill. I'm planning to stick with the program for another week or 2, but I might switch over to the half marathon program. I don't have time to complete both programs between now and the "half mary" I want to run.
I'm still fighting off a cough and sinus thing, so I'm especially proud of today's run and yesterday's run!
Run #2: Monday - Did day 2, week 3 of PRT. It consisted of a warm up, and 5, 3-minute fast runs separated by 3 minutes of jogging. My fastest speed was 6mph, which really kicked my butt. The rest were around 5.5 mph. Still coughing.
Run #3: Wednesday - Day 3, week 3 of PRT. I walked the 5 minute warm up, then ran 30 minutes at 5 mph. I'm still coughing, but not as bad.
Run #4: Friday - Week 3, Day 4 of PRT. I walked a hilly, neighborhood mile with Maryann, then came in to complete day 4. The guy expected a 35 min. run, but I did 40 minutes. My speed was a bit slower, between 4.3-4.7 mph for most of the run. I think I ran at 4.2 mph for the first and last few minutes. I'd like to be running faster, but this pace felt really good.
I'm happy to have finished 3 weeks of the program!!

Saturday - Cross Training -Walked a hilly mile and a half with Peter. We jogged on the down hills, since the half marathon I'm planning to do has significant down hill portions.

 

[MAKHayes-DisneyDiva]

Week 5
Day 1, Sunday- I started Week 4 of PRT. Day 1 called for a 30 minute tempo run. I jogged the 5 minute warm-up, then ran between 4.6mph and 5.5 mph. Or was it 5.2? I picked up Peter from piano, then we walked around campus. I used my Garmin, and I think I sort of get it now. We did 27 minutes, and averaged a 17 min. mile. We stopped a few times for Peter to climb a tree and anything else he encountered.
Day 2, Monday - Week 4, Day 2 of PRT: I did 6 repetitions of 3 minute runs/ 3 minute jogs. All 6 runs were at 5.6 mph! I'm pretty pleased with that. The jogs ranged from 3.6-4mph, which isn't too bad either.

Cross training - sort of - Tuesday: Walked 25 minutes with Peter, jogging on the down hills.

Friday - I think I might have bronchitis - I'm skipping day #3 and hoping to do day #4 tomorrow.

Day 3, Saturday - Day 4 of PRT: Still a bit under the weather, but I ran just over 3 miles today, in 40 minutes, at about 4.6 mph. Day 4 of this week is a 40 minute run, so I guess I skipped day 3 this week.

Day 4!!! - Sunday - Ran 45 minutes on the bike path with Chris, while Peter rode his bike. Distance: 3.65 miles. I wasn't fast, but I was outside and I ran longer than I have since I began the program. Plus, I met my 4 runs per week goal. I'm really happy about my run today!

The half marathon I want to do is in 12 weeks, so I'm switching over to a half marathon training plan on Monday. I've seen a few that begin with a week similar to the week I just finished. I hate to abandon this plan, because it is really helping me to see beyond 5K running!

Tomorrow I'm planning to run the Luck O' the IWISH virtual 5K.

 

[momof2minnies]

Micelle,
Good job! I don't look like a typical runner either.I am also 44. Have done the full at Disney last year, the 5k and 1/2 this year and 2 other 1/2s.Believe me most people out there don't look like what you picture a runner to be.Disney is so much fun.You should consider the 1/2 next January, it is definately doable from now.

Keep up the good work, keep posting it keeps us all motivated to post on each others journal,

Linda

 

[MAKHayes-DisneyDiva]

Micelle,
Good job! I don't look like a typical runner either.I am also 44. Have done the full at Disney last year, the 5k and 1/2 this year and 2 other 1/2s.Believe me most people out there don't look like what you picture a runner to be.Disney is so much fun.You should consider the 1/2 next January, it is definately doable from now.

Keep up the good work, keep posting it keeps us all motivated to post on each others journal,

Linda

Thanks Linda! I have had a terrible cough for the past few days, and needless to say have I have skipped a few work outs. Hopefully I will complete my 3rd run of the week tomorrow. Even if I take it slow, I'll feel much better (spiritually) if I do it.
I'd love to do the Princess Half!! We have almost finished 1 year of our 5 year Disney World hiatus. The Princess Half might be a great way to get back to the happiest place on earth a bit sooner. (My husband imposed the WDW ban, in order to hike the Grand Canyon, go to Alaska, and visit Yosemite.)

 

[momof2minnies]

Hi Michelle
Sorry to hear your under the weather- alot of spring upper resp. infections around here.

I actually meant the 1/2 in January 2011- sooner than the Princess even!

Keep up the great work.I actually just asked my DH if he would be interested in the Grand Canyon not too long ago.I think I would like to see it someday.

Linda

 

[MAKHayes-DisneyDiva]

New Plan! I'm training for a half marathon!!

Yesterday I began Hal Higdon's Novice Half Marathon Training Plan. I really hope I can do it! I'm looking at 2 different half marathons the first weekend of June.

Monday - strength and stretch
Tuesday - 3 mile run with Chris on the bike path. 37 minutes, 12 min miles. I love the Garmin!
Wednesday: 30 min cross training - In the neighborhood with Peter. Running on the down hills, walking on the up hills.
Thursday - 40 min. run on the treadmill, just over 3 miles. Speed was around 4.7 mph.
Friday - Stretch and Strenght
Saturday - 30 min cross training - roller blading
Sunday - "Long" run! I ran 4 miles on the bike path, while Peter rode along on his bike. (49:43, which is a 12:27 minute mile) I let him eat 2 orange Tic Tacs every mile, which kept him motivated. I'm so happy to have finished 4 miles, and completed Week 1 of the half marathon plan!! I felt like I could have easily kept running, but I didn't want to push it. The morning was beautiful. It was sunny and about 55 degrees. I could hear the birds chirping, and saw the first signs of spring.

 

[momof2minnies]

Michelle,
Where are the 1/2s that you plan on doing?

Linda

 

[MAKHayes-DisneyDiva]

Michelle,
Where are the 1/2s that you plan on doing?

Linda

I'm trying to choose between two:
http://www.montrails.org/events10dcthm.shtml

and

http://www.northeastrunningclub.org/

Decker's Creek is mostly down hill, which is why I'm doing some down hill training on the days I don't officially run. A friend who runs the Boston Marathon every year said she would never do that one, because it is a "quad buster."
That's when I searched for another half, and found the Lake Health Classic. They boast about a "challenging 4 mile stretch." Both are 3-4 hours away, and I'm having trouble deciding which to do.
Any thoughts?

 

[momof2minnies]

The 2nd one looks nice- any bling for finishing? Sounds crazy but I want something to show for my hard work.

Linda

 

[MAKHayes-DisneyDiva]

The 2nd one looks nice- any bling for finishing? Sounds crazy but I want something to show for my hard work.

Linda

Just shirts for both! There is another later in the summer that gives medals to all who finish. It's in Dayton, Ohio.

 

[MAKHayes-DisneyDiva]

Spring break/Week 2 of the 1/2 marathon training plan

I'm basically keeping up with the plan this week. I swapped Thursday and Friday because we drove and shopped on Thursday.
Monday - Travel, strength and stretch
Tuesday - 3.1 mile run in Northville, MI, plus strength and stretch
Wednesday - 2 mile run in Northville MI w/ Chris, plus a 30 min. walk
Thursday - Travel
Friday - 3 mile run, back in Athens, with Chris (plus Peter on his new road bike)
Saturday - Great run today! 4.25 sunny, cool miles on the bike path by myself. My average speed was 11:35 min. per mile!
Sunday - strength and stretch