Well this is the move forward from the re-intro to running a 5k, To see where it all started and some post run static stretching see this post 5k training program . Anyway with my a regular run being 6.5ks the goal of learning to run 5k seemed a little out dated. With that time for a new goal onward and upward 10k as the regular fun. Monday, May 20 - The first 5:1 (minutes run:walk).The forecast calls for rain on and off for the next 3 days so painting my deck was out of the question so what to do... Spent some time Googling to see what I needed to add to my running to get better quicker with out adding risk of injury. Found this great video on dynamic stretching http://bcove.me/d5ejbh7l, also looked at adding LSD (long slow distance) vs hills for enhancing performance and endurance...both are great, and really both should be apart of any training program so decided to add a LSD right away as my run today. The plan at the moment is to alternate LSD run and the Hills run with a regular run in between each. Got info on this from a great blog with some great videos on TSN Canada http://www.tsn.ca/blogs/greg_wells/?id=423597
So I started off with the dynamic stretches (see video link above) did a set of 10 of each of them before my run. I think it was a decent warm up. Then out the door and feet to the pavement. Today was 5:1 and I did 14 sets of 5:1 for a total run time of 70 min plus 14 min walking in between; also did a short walk before and after to begin and end of the run. According to my Garmin the distance covered was 10.03k (WHOOOOOHOOOOO!) Total time with warm up and cool down 1:38:28; not my best 10k time but hey at least now I know...and the last time I ran 10ks I was at 10:1 not 5:1 and 40lbs lighter so I am okay with where I am today as it is just the beginning - Hell I just DID 10K!!!! Average pace was 9:49/k...interesting fact my running pace back on May 2 was 10:29/k so getting faster without even really thinking about it.
There was a few times both early on and through out that I had to check my posture. I still have a tendency to hold my shoulders to my ears( but not as bad as initially). The thing is today I also noticed that I was leaning forward more than I needed to. When you lean forward you engage the core/stability muscles and it puts unnecessary pressure on your lower back while running. One of the TSN videos reminded me that we are made to run and to stop fighting against it. Run tall, this puts the pressures on the skeleton as it was meant to not the soft muscle tissues...I got to say my stride felt much more natural when I paid attention to my posture. Granted when I didn't I tended to slip into old habits but as with anything it just takes time to learn a new way of doing things...eventually with mindfulness the correct posture will be as easy as the incorrect on is now.
Overall the run felt great. There were even moments where dare I say it felt fantastic...just the way I remember it...GOD I MISSED that...it's like a meditation and communion with nature/God in one everything feels in-sink, it's quiet...yet sharp...it's very hard to describe but it has been 3 years since I felt that way and wow it was cool to have it back. Granted it was just a fleeting glimpse of it but it was there and that is motivation enough.
Thursday, May 23 -Okay so my run on Wednesday (May 22) did not go as planned in fact it just didn't go...figured no big deal I'd do it after my road trip Thursday (May 23)...and here it is Thursday and well I am so not running tonight...at this point I am so tired that if I ran I would probably injury myself, so better safe than sorry. The plan is for tomorrow then back on schedule Monday...and next week is another crazy week on the road - going to need to figure this part out!!!!
Saturday, May 25 - The plan of running yesterday did not happen...company at home but today I did my run and included 3 runs up "suicide hill", think steep, mid length tobogganing hill. The first one was fine, the end of the second one could feel it, but by the end of the third my quads, glutes, hamstrings, and calves all felt like jelly. This time was only 3 next time will be 4. So I ran to the hill and ran back towards home - did 8 sets of 5:1 in total and a warm up walk (after the dynamic stretches) and a good cool down total distance 6.5 km. Then stretching when I got home...still need to do the abs from yesterday and now today's too - not sure if both will get done...well see.
Monday, May 27 - did my "regular loop" which gives me a distance of 6.5 km or 4 miles...why all of a sudden am I reporting it in miles...well the answer is simple the 100 Mile Challenge by Dirt In Your Skirt http://dirtinyourskirt.com/events/dirt-in-your-skirt-summer-100-challenge/ I have entered into this challenged which starts today and runs till September 2, 2013 and have logged my first 4 miles...96 miles to go. Did 8 sets of 5:1 again with warm up and cool down - did not do any dynamic stretches this time other than that walking for 2 min before starting not sure I noticed a difference...anyway that is the scoop for today and I will be adding a post just to track my 100 mile challenge...this is so cool...and there is a belt buckle for those who complete...it's so mine!!!!LOL Next run will be in Edmonton as I am on the road this week - either Wednesday or Thursday...till then.
June 3 - well the EDM running did not happend and well I am going to do further updates under the 100 mile Challenge till that is done...6:1's started today....
LL
Namaste
Amber
