Must write down before I forget...

Today's scheduled run was 22 minutes. I chose to split it up a bit because:

1. I wanted to be able to keep up with my 5mph pace from Tuesday;
2. Because of the outside temperature being so mild and humid the gym was particularly hot today, and;
3. I have bootcamp tonight and I really, really wanted to be able to go without being completely bagged.

Instead of the balls to the walls run I did on day 3 of week 5, I went a bit more conservative today... but MAN WAS IT A TOUGH RUN. Reminiscent of runs during the super humid weather last summer... but on a treadmill instead of outdoors.

I had to go to the running room to get some new ear phones before heading to the gym so decided the 3 blocks to and from the store would be sufficient as my warm up so once I hopped onto the treadmill, I immediately dialled it up to 5mph and ran for 10 minutes, walked at 3.5 mph for a minute (if I am truly honest, it was a minute and a half), then ran the last 10 and a half minutes back at 5mph. This brought me to 1.82 miles. That's 2.92 km people! My cool down and estimated warm up brought that total up to 2.62 miles, or 4.21 km in 32 minutes. YIPPEE! That tells me that if I could RUN those extra 10 minutes, I JUST MIGHT DO THIS... AND with a significantly improved 5 k time.!!!

Week 6 thus far

Last Friday, I had a running date with the lovely Caroline Robbins to run my 5:3:8:3:5 run. We decided to run the opposite direction than normally, to the right of Parkiament, past Chateau Laurier and the US Embassy, towards the National Gallery and across the Alexandria Bridge. Halfway over the bridge, when my phone prompted me that we were "half way", Caroline suggested we keep going. The loop that goes from Parliament across the Alexandria Bridge through Hull, and then back to Ottawa via the Portage Bridge is 5k, and we were, afterall, already "halfway" ;-). I was not CONVINCED we would make the whole 5 k, but we decided together to go as far as the run took us, and then we could walk the rest of the way. We made it most of the way across the Portage Bridge before the run was done... somewhere around 3.25km (in 18 minutes of running and 6 minutes walking). That run, proved to me that I was running too slow on the treadmill. When I looked at our final stats afterwards, we were averaging a much faster pace than I was entering when running on the machine.

So, today, when I hopped onto the treadmill for my 10:3:10 run, I decided I would push myself. Instead of running 4.5mph, I upped the anti and ran at 5mph - which is a 7.27 minute kilometer. And I held that pace FOR 2 SEPERATE 10 MINUTE INTERVALS!!!!

Just to give you an idea (for those readers who are not necesarily runners)... If I kept that pace for a full 5k, my race time would be 37.17. If I kept that pace for 8k, my race time would be a little less than an hour.

In order to complete a 5k, I would "only" have had to run another 10 minutes. And I am only on Week 6.

Excuse me while I take a moment to pat myself on the back :)

As of the next run (Thursday), the intervals stop with C25k. Thursday is a 22 minute run, Next week is 3 x 25 minute runs, then the week after, 3 x 28 minute runs, then the week after, 3 x 30 minute runs.

This is where I think I start working on DISTANCE instead of time. My aim is to figure out how far I can go in the 22 minutes (likely somewhere around the 3 km range), then start adding distance instead of time. Next week, add .75 k to my last distance and do the same for the two weeks after that. This gives me the flexibility of going to 10:1 intervals if I need be, and maybe, with that minute of rest period, being able to increase my running speed during those 10 minute chunks. AND, if it goes as planned, that will bring me to a total of 5.25k by the "end" of the program... And ready for the next one to start.

Week 5... hello and goodbye!

Week 5 is one of the most challenging weeks in the C25k program. Not only do you run your first 5 minute run, but you up the anti very quickly the rest of the week. With your first 8 minute run on day 2 and your first (GULP!) 20 minute run on Day 3.

My day 1 was done outside, on a BEAUTIFUL spring-like weather day with 2 of my LIO friends last Wednesday. It was awesome to be outside and to run with friends and to not be completely winded while running 3 reps of 5 minute run, 3 minute walk.

I had PLANNED to run again on Friday, but had to go to the grocery store during my lunch instead in prep for the birthday weekend extravaganza which was this past weekend. 3 birthday celebrations in 2 days... one with 11 children between the ages of 2 and 6, many whose parents did NOT stick around. Add to those parties hockey Sunday morning and a play date for Joshua (and Mark) late morning on Sunday... I didn't run again until Monday. And, as you can tell I had lots of reasons for not doing so (notice, I did NOT use the word excuse... because I am very comfortable with my decision. - mini "woot" for me!)

I hopped on the treadmill for Monday's run assuming the run would be a repeat of Week 5, day 1, with my reps set at 5:3:5:3:5. I plugged in to swoon over watch Mr. Dean Winchester fighting demons and taking names and began my comfortable pace. As the timer rolled over the 5 minute mark, I had a slight panic attack that I had chosen the wrong "day" on my running app... and not wanting to lose my stats, decided to go with it. At 8 minutes, the lady in my earbuds finally told me to slow down for my walk interval. My first 8 minute run since October (yay!). After completing the run, I double checked. Week 5, day 2 is actually a 8:5:8 run. Air fist pumps all around!

THEN I remembered what was coming next... (gulp) The dreaded challenging Week 5 day 3 run is the first 20 minute run without stopping.

"Don't be put off, you've been preparing for this for 5 weeks, just keep a steady pace and keep going."

That's is what the app says when you click on the w5d3 run.

JUST.KEEP.GOING. (cue the Dori quote from Finding Nemo that pops into my head every time I read that "just keep swimming, swimming, swimming...")

YIKES.

"steady run" - check -  gonna use the treadmill for this one because; well, I can manage the speed myself. Nothing more "steady" than that!

"keep going"... I was torn on that one. You see, after completing this program the first time, I started playing with intervals as a baseline. I found, when I stuck with 10:1s, I would be able to go FURTHER, at a faster pace. So, I was conflicted on whether I should go "balls to the walls" and see how far I COULD run at a steady pace, or if I should say "nuts to that" and go straight to 2 10:1 intervals. After all, the furthest I have run without stopping in the past 3 months was my last run of 8 minutes... and before injury, I had been using 10:1s for at least the last 2 months as well... Which means it has likely been half a YEAR since I last ran more than 10 minutes straight!

I decided to see how I felt as I went. And go from there.

And (double air fist pump!!), I ran for 15 minutes without stopping, at a speed of 4.5 MPH, and an incline of .5% (I know, lame, but still an incline!).

Let's let that set in for a moment...

Yeah. I'm pretty proud of myself.

After 15 minutes, I slowed down to 3.5 mph for a quick water break for 1 minute, then sped right back up for another 5 minutes. My LAST minute of running... at (drum roll, pls!) 5.3 mph.

AND I did it ALL BY MYSELF.

SMILES ALL AROUND.

I have a running date on Friday. I am looking forward to getting back outside again... but I really REALLY hope this blasted strong wind goes away before then!

Inspiration

One of my new LIO friends (hi Donna!) said something today... she said "you inspire me". My IMMEDIATE reaction... "(looking around to see who she is talking too...) I'm sorry... me?????"

This makes me smile, because, heh... someone thinks I am inspiring... but it also makes me want to strive to BE inspiring. Because when I hear things like that, my gut reaction is... don't look at me to be inspiring... I'm a fraud... I lost 65 lbs over 10 years ago... and then found them... PLUS their best 10 lbs friends and have kept them around for far too long now.

You see, I'll exercise and one of two things will happen:

1. I will lose weight and then promptly find it again like some sort of twisted game of hide and seek; or,
2. I MAINTAIN my weight, because at 8:30 pm, when the kids go to sleep, so does any semblance of good eating I have had all day.

With the later, it isn't because I am pigging out on chips and cake (ok... maybe sometimes, but not normally); but instead, it is the cheese and crackers, the popcorn with seasoning, the exttra fruit I feel NEEDS to be eaten... as some sort of "reward" for surviving yet another day (note, 8:30 is also when I am officially off the clock. Except for making dear son's lunch, I have successfully coped through the day - which started at 6:15am and didn't stop until this point when said son is tucked into bed). Most of the time, I am not even hungry... I just go for the food because, well, it is more of a habit than anything else. Sidenote - maybe I should also blog about NOT doing this for the next 21 days... breaking the cycle as it were.

I have to keep reminding myself that as much as I am (re)forming my habit of exercising, I must also work on breaking my habit of nighttime eating. Any ideas???

On running news, I was back in the gym at lunch today after slacking on my running over the weekend. Because I missed a run this past weekend, and because I also know that with Madie's birthday celebrations this weekend I won't be runing then either, I am planning 4 lunchtime runs this week. One down (and 3.14kms up), Three to go. :)

Tomorrow, I move on to Week 5 and my three 5 minute runs with 3 minute walks in between. I am kinda looking forward to it. :)

Screw you storm!

My self-administered program had me running my second run for week 4 today.

Sadly, mother nature had alternate plans and dumped a very unpleasant storm on us instead.

But, working off the momentum of a great (cold) run with Caroline on Wednesday, I was determined to run at lunch today.

Don't worry (maman), I didn't do it outside. I'm not THAT nuts! ;-)

Instead, I decided to visit the hotel gym across the street from my office. Years ago, my friend Sarah worked there while finishing her RMT schooling and I had gone a couple of times with her so I knew it was nice "enough". The gym is small quaint, but it is clean and not overly packed (I was there today - in the middle of a storm - at 12:30 pm and I was still able to get on a treadmill right away. In fact, there were 3 side by side available the whole time I was there!), it has a pool, hot tub and sauna (nice perks!), towel service included (with two different sizes of towels), a separate area for free weights and abs, and oh... did I mention it is temperature controlled??!!??!! This last point is really my only big draw to a gym right now, and the fact that this place has all the above perks, AND has a (relatively affordable) month-to-month plan makes it very attractive to me.

Don't get me wrong, I will still want to run outdoors as much as possible... but I am SICK AND TIRED of having to drag myself outside while people (and I) question my sanity and then fight the chill for the rest of the day.

I am hoping this is the answer... at least until my friend Willie the groundhog proved to me he was right last weekend and that it will be spring in 6 weeks.

Today's stats: Week 4 Day 2:
w/u (5 minutes) @ 3
3 min run @ 4.8
1.5 min walk @ 3.5
5 min run @ 4.6
3 min walk @ 3.5
twice
= 3.14 km in 21.30 min

And I'm warm and smiling. :)

Asking for help

Yesterday, I packed up my running gear ready for a week of 3 lunch runs. Yesterday, during my WALK to the bus stop (not to mention the subsequent walk to the office), I froze my @#! off, and the chill that got caught in my bloodstream after that less than 15 minute walk (total), didn't leave me... even with the help of my morning BFF caffeine fix.

At lunch time, I couldn't get myself out the door for my run. I just.could.not.do.it.

Instead, I found myself doing something pretty unusual in my life. Asking for help.

I have written about the weight loss facebook page "Losing it in Ottawa" (LIO) and some of my new running friends who I have met through the page before. Well, yesterday at lunch I decided to make myself accountable and reach out to them for support and a swift kick in the you-know-where.

My post;
I need some motivating this week. Scheduled "friends" are making me unmotivated and cold (yes, temperature wise) and really REALLY not wanting to run outdoors. Does anyone want to help me by running C25K week 4 with me Wednesday (and maybe even Friday too)? 3 minutes run, 90 seconds walk, 5 minutes run, 2.5 minutes walk twice... downtown peeps?????

got 17 replies. 17!!!!!!!!!

Not only did my friend Caroline step up to my FB rescue IMMEDIATELY with a simple reply of "done!", but I even got offered running dates with 2 other LIO runners next Wednesday at lunch... even AFTER they heard what my plan was for Week 5. So, publicly, Caroline - I thank you. I can honestly say, if you hadn't have said yes to joining me, I'm not sure I would have gone. After all - as you mentioned this morning... It is FREAKING cold out today!

Today's run was the begining of Week 4 - and the first time in over 3 months that I ran 5 minutes at a time. I wasn't super excited about that fact at the time (although I DID mention it after the first 5 minute interval), but I blame the fridgid wind that was, at times, making me feel like I was running against a wall. It was a BIT distracting.

But, we did it, and we made pretty good time too! For once, my GPS looks pretty accurate. And has me finishing 2.72 km in 21.5 minutes. And our run intervals were (at best) a 6.37 minute km and (at "worst") a 7.22 minute km (this last stat was while running up a long, steady incline... in the wind. ARGH!)

I have officially signed up for my first 2 races this year. The Manotick Road Race (5K distance) on April 28, and the Colonel By Classic (8k distance) on May 18.

I love that I now have a goal that I need to attain by a certain day. I am not in these races to win... or even place, but my goal is to finish. And be proud of my accomplishments along the way.