Saturday, 7/30/11 - PALA 1/2 plan, Day 8 - 3.1 miles in 36:35 (11:48 pace)
Carmel 5k for Haiti, which I recapped here. Official time was 36:35. I finished 195/286 overall, and 84/154 women. Nearly half of the ladies in the race finished after me. Not too shabby for a somewhat 'weighty' gal such as myself. They still haven't put up race photos yet, so you all will have to wait a bit longer for the unflattering picture post. :P
Sunday, 7/31/11 - PALA 1/2 plan, Day 9 - cross-training - yoga video, 20 min
I always end up having to tell my mom to quit watching me while I do exercise videos. She ends up snickering and distracting me. Helpful.
Tuesday, 8/2/11 - PALA 1/2 plan, Day 10 - 2.73 miles in 33:00 (12:05 pace); 4x100m
This was a struggle...ate too much pepperoni pizza the night before and there was some indigestion goin' on. I used the cul-de-sac I live on to run my strides at the end and had my neighbor who lives on the end of the street yelling 'YOU GO GIRL!'
Thursday, 8/4/11 - PALA 1/2 plan, Day 11 - 2.7 miles in 33:00 (12:13 pace)
Didn't manage to get up early enough to beat the heat, so I did my hill work on the now-fixed treadmill. My usual intervals of 2.5 min incline, 5 min flat. I definitely like running outside better...I feel like I have to have a staring contest with the clock on the treadmill when I'm on it.
Friday, 8/5/11 - PALA 1/2 plan, Day 12 - 5.24 miles in 1:07:50 (12:56 pace)
Did the long one as a run-walk, 2:1 intervals. I should have just stuck with 1:1, since my pace was nearly unaffected from my long run 2 weeks ago when I used that. It was late in the evening so I didn't have quite as much pep as usual, and I only ate once yesterday. Not ideal conditions. Friday night jogging apparently puts me at the risk of a contact high due to the clouds of marijuana smoke I had to run through. And I got heckled by some charming high school boys. Adorable. /sarcasm off. Definitely will try to stick with early morning jogging from here on out.
Also, why do folks slow down while they're passing me in their vehicles? It makes me paranoid that someone's going to jump out of the car and snatch me. This happened a good few times. I'm jogging on the sidewalk, I'm not impeding the flow of traffic. Move along!
Showing posts with label PALA beginner 1/2 marathon plan. Show all posts
Showing posts with label PALA beginner 1/2 marathon plan. Show all posts
Saturday, August 6, 2011
Friday, July 29, 2011
Workouts for the week of 7/23-7/29
Saturday, 7/23/11 - PALA 1/2 plan, Day 4 - cross training - Zumba class, 1 hr
Much fewer people in class because there was a substitute instructor. She was fun! Some difficult steps, but I like learning new routines and it's more fun in a way when I have to think and figure it out.
Sunday, 7/24/11 - PALA 1/2 plan, Day 5 - 3.68 miles in 48:00 (13:02 pace)
My first long run day on the 1/2 marathon training plan. Since just completing short runs while maintaining pace and not stopping to walk is a challenge, I've decided to do long runs using the Jeff Galloway method. I alternated a minute each running and walking for the whole 45 minutes I had on the schedule, and it kept me right on my desired pace of 13 min/mile. My calves were veeeery tight after this, which I found odd...maybe because walking more changes what muscles are used? No idea.
Tuesday, 7/26/11 - PALA 1/2 plan, Day 6 - 2.73 miles in 34:00 (12:34 pace)
Actually got a break from the oppressive heat this day...it was 70° at dawn rather than 80°. Essentially the same route I took last Thursday, and the same pace, but it wasn't an epic struggle this time.
Wednesday, 7/27/11 - PALA 1/2 plan, Day 7 - 2.41 miles in 29:00 (12:01 pace)
Schedule called for hills, so I went to the park. The elevation change is actually not much different than in my neighborhood, but the hills are a lot steeper, it's not as gradual. I am shocked at my 12 min/mile pace! Maybe having people to pass helps me to go faster? For the record, I was definitely the fastest person out there. Yes, everyone else but 1 or 2 others were walking, but hey...when you're slow like me and you get the opportunity to lap someone, it's a pretty big deal. :P
Wednesday again - Zumba class, 1 hr
I hadn't been to Zumba on Wednesday before, but made an exception this week because the instructor offered a free class for her 1 year anniversary teaching at the gym. Yes, FREE! They opened up the indoor half basketball court to us to accommodate more people. There were 60+ ladies there shaking their booties and having a great time. It sort of felt like we were on display because the court is open save for fences around it, so all the folks using the weight machines could see and hear us. Some even stood and watched for extended periods, lol. She handed out raffle tickets and gave away some Zumba merchandise...I didn't win, my ticket was a mere 1 number away for one of them though.
I gave myself a break for Thursday and Friday so my muscles can be refreshed and ready to go for the 5k tomorrow! Starting to get a little nervous...I really hope I can run the whole thing.
Weird story - my dad offered to drive me to the race tomorrow (offered out of the blue - at no point did I hint or ask anyone to be my mode of transportation to this shindig), but he expressed no desire to cheer for me on the course or at the finish. He wanted to just sit in the car for the 2 hours it will take for packet pickup, race, and awards. He said if I wanted him to stand outside at the finish then I could drive myself. Uh, wasn't I going to do that anyway? So it's as if he was *trying* to be supportive, but not really, lol. Still baffled.
Much fewer people in class because there was a substitute instructor. She was fun! Some difficult steps, but I like learning new routines and it's more fun in a way when I have to think and figure it out.
Sunday, 7/24/11 - PALA 1/2 plan, Day 5 - 3.68 miles in 48:00 (13:02 pace)
My first long run day on the 1/2 marathon training plan. Since just completing short runs while maintaining pace and not stopping to walk is a challenge, I've decided to do long runs using the Jeff Galloway method. I alternated a minute each running and walking for the whole 45 minutes I had on the schedule, and it kept me right on my desired pace of 13 min/mile. My calves were veeeery tight after this, which I found odd...maybe because walking more changes what muscles are used? No idea.
Tuesday, 7/26/11 - PALA 1/2 plan, Day 6 - 2.73 miles in 34:00 (12:34 pace)
Actually got a break from the oppressive heat this day...it was 70° at dawn rather than 80°. Essentially the same route I took last Thursday, and the same pace, but it wasn't an epic struggle this time.
Wednesday, 7/27/11 - PALA 1/2 plan, Day 7 - 2.41 miles in 29:00 (12:01 pace)
Schedule called for hills, so I went to the park. The elevation change is actually not much different than in my neighborhood, but the hills are a lot steeper, it's not as gradual. I am shocked at my 12 min/mile pace! Maybe having people to pass helps me to go faster? For the record, I was definitely the fastest person out there. Yes, everyone else but 1 or 2 others were walking, but hey...when you're slow like me and you get the opportunity to lap someone, it's a pretty big deal. :P
Wednesday again - Zumba class, 1 hr
I hadn't been to Zumba on Wednesday before, but made an exception this week because the instructor offered a free class for her 1 year anniversary teaching at the gym. Yes, FREE! They opened up the indoor half basketball court to us to accommodate more people. There were 60+ ladies there shaking their booties and having a great time. It sort of felt like we were on display because the court is open save for fences around it, so all the folks using the weight machines could see and hear us. Some even stood and watched for extended periods, lol. She handed out raffle tickets and gave away some Zumba merchandise...I didn't win, my ticket was a mere 1 number away for one of them though.
I gave myself a break for Thursday and Friday so my muscles can be refreshed and ready to go for the 5k tomorrow! Starting to get a little nervous...I really hope I can run the whole thing.
Weird story - my dad offered to drive me to the race tomorrow (offered out of the blue - at no point did I hint or ask anyone to be my mode of transportation to this shindig), but he expressed no desire to cheer for me on the course or at the finish. He wanted to just sit in the car for the 2 hours it will take for packet pickup, race, and awards. He said if I wanted him to stand outside at the finish then I could drive myself. Uh, wasn't I going to do that anyway? So it's as if he was *trying* to be supportive, but not really, lol. Still baffled.
Friday, July 22, 2011
Workouts for the week of 7/16-7/22
Saturday, 7/16/11 - Zumba class, 1 hr
I already mentioned this class in last Saturday's weigh in post. First time going to a class by this particular instructor, it was packed and very high energy. Definitely the most fun Zumba class I've been to so far. My friend Elisa who joined WW around the same time as me attended class with me and we both had a blasty blast!
Monday, 7/18/11 - PALA beginner 1/2 marathon plan, Day 1 - cross training - Zumba class, 1 hr
Zumba twice in a week! Elisa told me she was going, so I said 'why not?!' Same instructor, same packed class, still fun, but it was the sweatiest Zumba EVER. I was absolutely shiny by the end, and it's the first time I've ever felt even remotely like I was going to be sick during a class (it was really hot in there and I'd just eaten beforehand - bad idea).
And yes, I've moved on from the 10k plan...it's half marathon time baby! I'm using the plan from the active.com partnership with the Presidential Active Lifestyle Award. It's free, you can find it here. So most of my runs will be a little shorter than usual at the beginning here. I'm still deciding if I want to sign up for the Indianapolis Women's Half Marathon, which I would walk most of because it's only a little over a month away. The one I'm more seriously considering, as it would coincide more with the end of my training plan, is the Indianapolis Monumental Marathon/Half Marathon. I would be tacking on a few weeks to the program due to the fact that I'm a slowbie and need more time to cover the appropriate distances, and then still have 2-3 weeks for taper. Ooh, look at me mentioning tapers like I know what I'm talking about. Special!
Tuesday, 7/19/11 - PALA 1/2 plan, Day 2 - 3.22 miles in 43:00 (13:21 pace)
I recapped this run already in this post. I really picked a helluva time to start running outside. It is so damned hot! When I got back home and stood in the driveway to stretch, I had my own little puddle of sweat that dripped off my face onto the pavement. Lovely!
If I'm running outside I probably won't break down when I ran and when I walked, because frankly, it's a lot harder for me to keep running for the designated amount of time outside, and I have no way to keep track of the time of my walk breaks. I've mentioned before that I have pacing problems - to give you an idea, while on the treadmill I was doing easy run days at 4.5mph, which was right on target for my pace this day. BUT (big but), I walked about 15 minutes of this! How fast was I running? No idea, but it's safe to say it was too fast for me to maintain, especially in the heat.
I think I'm going to try the Galloway method (walk breaks at intervals) for long run days and see how I like it - first one will be this coming Sunday.
Thursday, 7/20/11 - PALA 1/2 plan, Day 3 - 2.53 miles in 32:00 (12:38 pace)
Nasty hot again, and the city told everyone to stop watering their lawns for the rest of the week because we haven't had rain in forever and there's a water shortage...I didn't encounter any refreshing sprinklers. That's not to say that everyone paid attention to the request, because I heard some sprinklers running, they just weren't on my path. Sadface.
And hello? Under 13 min/miles? This felt harder than Tuesday even thought it was shorter, and once I got home, mapped it out, and discovered my pace, that made sense. I did manage to run 25 minutes straight, which was exactly what my plan called for! Go me!
This post got really long...sorry to all dozen of you who read this! I'll leave you with a poor quality cell phone photo of my makeshift sexy Hogwarts uniform that I wore to see Harry Potter. Elisa and I went together...bless her for not calling me crazy for dressing up for a movie that had already been in the theater for nearly a week at that point. I just pieced it together from my wardrobe and yoinked a necktie from my dad. Please take note of the giant locket, which would of course represent the Slytherin locket horcrux...duh. I'm a huge nerd, clearly. (PS - I did NOT wear Spanx under my pencil skirt! Though I'm unsure if that's a result of improved body confidence, or just the fact that it's too darned hot.)
I have always preferred the books, and this was no exception - there were some things that I loved that were completely left out or downplayed, and then the standard adding of random stuff by screenwriters. I won't go into it, in case you haven't seen it. All that said, though, I still REALLY enjoyed it. I had tears streaming down my face for the whole pensieve sequence. I can't believe the story I grew up with is over!
I already mentioned this class in last Saturday's weigh in post. First time going to a class by this particular instructor, it was packed and very high energy. Definitely the most fun Zumba class I've been to so far. My friend Elisa who joined WW around the same time as me attended class with me and we both had a blasty blast!
Monday, 7/18/11 - PALA beginner 1/2 marathon plan, Day 1 - cross training - Zumba class, 1 hr
Zumba twice in a week! Elisa told me she was going, so I said 'why not?!' Same instructor, same packed class, still fun, but it was the sweatiest Zumba EVER. I was absolutely shiny by the end, and it's the first time I've ever felt even remotely like I was going to be sick during a class (it was really hot in there and I'd just eaten beforehand - bad idea).
Tuesday, 7/19/11 - PALA 1/2 plan, Day 2 - 3.22 miles in 43:00 (13:21 pace)
I recapped this run already in this post. I really picked a helluva time to start running outside. It is so damned hot! When I got back home and stood in the driveway to stretch, I had my own little puddle of sweat that dripped off my face onto the pavement. Lovely!
If I'm running outside I probably won't break down when I ran and when I walked, because frankly, it's a lot harder for me to keep running for the designated amount of time outside, and I have no way to keep track of the time of my walk breaks. I've mentioned before that I have pacing problems - to give you an idea, while on the treadmill I was doing easy run days at 4.5mph, which was right on target for my pace this day. BUT (big but), I walked about 15 minutes of this! How fast was I running? No idea, but it's safe to say it was too fast for me to maintain, especially in the heat.
I think I'm going to try the Galloway method (walk breaks at intervals) for long run days and see how I like it - first one will be this coming Sunday.
Thursday, 7/20/11 - PALA 1/2 plan, Day 3 - 2.53 miles in 32:00 (12:38 pace)
Nasty hot again, and the city told everyone to stop watering their lawns for the rest of the week because we haven't had rain in forever and there's a water shortage...I didn't encounter any refreshing sprinklers. That's not to say that everyone paid attention to the request, because I heard some sprinklers running, they just weren't on my path. Sadface.
And hello? Under 13 min/miles? This felt harder than Tuesday even thought it was shorter, and once I got home, mapped it out, and discovered my pace, that made sense. I did manage to run 25 minutes straight, which was exactly what my plan called for! Go me!
This post got really long...sorry to all dozen of you who read this! I'll leave you with a poor quality cell phone photo of my makeshift sexy Hogwarts uniform that I wore to see Harry Potter. Elisa and I went together...bless her for not calling me crazy for dressing up for a movie that had already been in the theater for nearly a week at that point. I just pieced it together from my wardrobe and yoinked a necktie from my dad. Please take note of the giant locket, which would of course represent the Slytherin locket horcrux...duh. I'm a huge nerd, clearly. (PS - I did NOT wear Spanx under my pencil skirt! Though I'm unsure if that's a result of improved body confidence, or just the fact that it's too darned hot.)
I have always preferred the books, and this was no exception - there were some things that I loved that were completely left out or downplayed, and then the standard adding of random stuff by screenwriters. I won't go into it, in case you haven't seen it. All that said, though, I still REALLY enjoyed it. I had tears streaming down my face for the whole pensieve sequence. I can't believe the story I grew up with is over!
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