Chase:Every:Second

enjoying every second of life and running


2 Comments

2009 St. Pats – 5K – 26:33

The weather was perfect for this race, 52 degrees a nice breeze and sunny. Rob and I did .75 mile warm up and everything felt good.

My race plan was different for this race. I had planned to hold back the first mile and then gradually increase my pace. Although I increased my effort I was not able to get going faster. The positive was I felt amazing the whole time, like I could run further. The problem was I was too comfortable. I had forgotten that there is an uncomfortable feeling that should come with a 5K. Instead I was cruising along like I was out for some half marathon training. So lesson learned. I’m going to have to push the pace and spend less time warming up. I think I’m going to have to keep any fast mile(s) in the beginning and then hold on for the finish.

Rob and I were together pretty much the whole race which was also very nice. He ended up at 26:37.

The good news is I’m improving my race times from last year on the same courses AND still improving each race so far this year. I was just hoping for a larger margin of improvement by now. Patience was never my thing. πŸ™‚

I have a couple more 5Ks before my next half to play around with my pacing.

I am ready for the last phase of building in my half training. πŸ™‚

My splits:
Mile 1: 8:28
Mile 2: 8:36
Mile 3: 8:44
.1 Mile: :45

Time: 26:33

My Stats:
F 30-34: 9/51
Overall: 243/590


Leave a comment

Ice Ice Baby

This post is a shout out any newbies like me who may not know the logistics of an ice bath. I hope this post keeps someone from making the mistakes I did with my first one.

My first ice bath was following my first half marathon. In retrospect I should have done them on my longer training runs or after a hard race, because they are truly amazing, as long as they are done correctly.

So first, what I did wrong. After my first half marathon I knew I needed an ice bath since I had heard so much about the benefits on various forums. What I had not read was actually how to set one up. So in the hotel I ran the bath water as cold as possible and dumped in a ton of ice. Then I did the unthinkable and stepped into this bath of pain. The cold was so awful that I instantly started to shake and cry. I held Rob’s hand as I questioned my sanity and sat down in this extremely painful bath of ice water. It worked, I was definitely well iced. But the experience left me shaking so hard and crying that I found the terrible experience outweighed any benefits.

Luckily I posted how awful it felt and was educated on the correct way to do an ice bath. I have since used the advice given to me and find ice baths beneficial and not a painful experience, thank goodness!

A better way to ice bath:
Fill the tub with cold (but not freezing water). The water should be tolerable to step into. Wear a stocking cap, long sleeved shirt rolled up to stay out of the water, and have some hot tea for drinking. Sit in the bath and then add more cold water. Then add ice. Then continue to add cold water as you adjust to the temperature. Sip the tea and stay in the bath approximately 15 mins. Afterward, dry off and wait for skin to warm up before taking a hot shower.

Maybe I’m the only one who did this the incorrect way, but there you go, a better way to ice bath.


Leave a comment

Half Training: Week 11 of 16 Complete

I was mistaken about this week, I thought I was going to be building my mileage, but it actually called for the same miles, just broken down a different way.

This week was good running-wise. I didn’t cross train or strength train enough so I will be getting back to that in the upcoming week because it’s a recovery week.

I had my long run today of 10 miles to complete. My left calf was feeling tight and I had to make a deal with it that I would take the pace easy. This worked out for the best anyways because a storm was rolling in and I was able to get my run outside, but the headwinds provided some good resistance training. It was earthworm city out there today. I did my best to keep good form, but dodge as many as possible to keep from killing them. I’m sure to an outsider I looked pretty funny zigging and zagging for no obvious reason. It actually was a nice little game avoiding the squishy little land minds as I ran. Taking the pace slower allowed me to focus on my form and then all of a sudden at mile 6 my calf pain disappeared altogether. I continued to take it easy to not push my luck, plus it was super windy anyways. Afterward I stretched and the pain did not come back so I’m better than when I left! An ice bath and an upcoming recovery week are my reward.

Here is what the week looked like:
M: Bike 45 Mins
T: 7 Miles Tempo Run
W: 2 Miles Easy Run
T: Rest (Happy Hour with Friends)
F: Rest (Deep Tissue Massage, No Workout Allowed)
Sa: .40 Easy Warm Up, 3.1 Miles Race
Su: 10 Miles Long Run

Total Running Miles: 22.5


Leave a comment

2009 Miller Park Zoo – 5K – 26:43

Miller Park 5K Zoo Run this year was a lot of fun! The weather was perfect! 55 degrees, breezy, overcast. It was unusually warm for this early in March. I can remember freezing at this same race last year.

Rob ran this one too, plus some of our friends were also out there. Rob and I did a quick warm up of .4 miles and then it was time to get going. This race has some gradual hills in each mile.

I caught up to Rob at 1.5 miles and it was so nice to see him out there, he came in at 27:16.

I was hoping for a better finish time. I wonder if that will always be the case. πŸ™‚ I improved on my previous year’s time of 28:07. I didn’t place this year, the field was full of fast women putting me in 8th for my age group. At least I’m still improving, even if it’s at a slower rate than I would want.

Splits:
Mile 1 8:01
Mile 2 8:43
Mile 3 8:53
.1 Mile 1:06

Time: 26:43

Stats:
Overall: 104/240
F 30-34: 8/25

My pacing in this race varied more than I would like so I just need to keep working on that, especially with hills.

I have my 10 mile long run tomorrow and am looking forward to it!

Updated with some pictures from Mike and Jayme, thanks you two!
Rob in front of me. My super white legs, yikes!

Rob at the finish.

A couple more pictures:
Rob.

Me.


Leave a comment

Half Training: Week 10 of 16 Complete

Another great week of running! My speedwork run was very draining, as expected. Other than that all my runs were improvements and felt enjoyable. My long run pace is at 9:13 now. And I still have six full weeks of training to go so I plan to keep tweaking things along the way.

I got a new running jacket too. The pattern is a bit different than what I remember online, but I’m not interested in sending it back and waiting for an exchange. It has this special threading that causes the black parts of the jacket to reflect white when headlights shine on it, so cool!

My running club had their annual banquet this weekend. They have door prizes and then a raffel. Rob’s name got called on the door prizes and he got a cool sweatshirt, but it’s huge (it’s a left over from a race so no size options available) and then our raffel tickets that Rob purchased won me an Adidas sports watch. He is my good luck charm. πŸ™‚ I also received my high five award which was an aluminum sports bottle with our running club name on it. The high five award was for running (or volunteering) in five specific races sponsored by our run club. I also recieved the circuit award which was $30 credit at our local running store for running club gear. The circuit award was for running at least 7 circuit races (I did 16) and earning at least 50 volunteer points. I’ll probably stop out at the running store today and use this $30 credit that’s burning a hole in my pocket.

Next week has my training building a little more mileage plus I have a 5K race. I’m going to have to move my training runs around for this race. I think I’m going to end up doing my 10 mile run the day after the race to make it all fit.

So here is what week 10 looked like:
M: Rest
T: 8 Miles Speedwork Run
W: Rest
R: 2 Miles Easy Run, Free Weights Arms and Legs
F: 9 Miles Long Run
Sa: Bike 45 Mins
Su: 3 Miles Hills Run

Total Running Miles: 22