Tag Archives: 5k

This week was another UP week. Yay! I truly am learning the value of rest.  We get so caught up in the fact that we have to move to improve and forget our bodies need time to repair and recuperate.  It has made a huge difference in my mental state. Last night this article was posted on Facebook:

http://running.competitor.com/2014/03/training/don%E2%80%99t-separate-mental-training-from-physical-training_27280

It is about the mental aspect of training.  I know the last two weeks have helped me get back in the grove mentally.  Mike asked me the other night if I was confident again and I said yes.  Our minds are powerful.  For the next 28 days my goal is to mentally prepare and be ready come October 11.  I will be!

Run #1 – 4 5ks – 2 in the morning with 10 minute rest/2 in the evening @ 90% of morning pace with 10 minute rest in between – The first run of the week should have been my last but I was already scheduled to run the FCA 5k so I adjusted my runs.  This run was 4 5ks in one day.  The first two 5ks were to be run all out and the last two at 90% the morning pace.  I knew all out wouldn’t be a problem on 5k number one because it was a race. 🙂  The FCA 5k holds a special place in my heart. It is the first local run I actually placed in years ago.  This is when I got the competitive bug. 🙂  Here are my stats for all 4 5ks – I ran the first two in the morning with a 10 minute rest between them.  I ran the 2nd 2 in the evening with a 10 minute rest.  I had a watch malfunction on the second one so thankfully I had mapmyrun on. 🙂  This run was a HUGE mental YAHOOOOOO for me! I was dreading it but felt GREAT once they were over.  This Labor Day was  a great day full of running, full of family and full of fun.  RUN #1 = DONE!!

FCA 5k                                        5k #2                                     5k   #3                                     5k  #4

Here are the photos from the last 2 5ks – can you tell they were fun?  I felt really good and confident once I finished these.  I didn’t PR in my race but was one second shy of it. 🙂  I also took first place in my age group…so happy! Then I was able to follow it up with the next 3 runs at a decent paces – I was thrilled.  AWESOME mental run for me!

Run #2 – 8 x 400m with 300m recovery – I was going to do this one Tuesday after the 4 5ks on Monday but my legs said NO! 🙂  Imagine that! So, I waited until Wednesday morning. Yoli had the same run and met me out there. It was nice to have company.

1 – 1:35

2 – 1:31

3 – 1:34

4 – 1:36

5 – 1:33

6 – 1:34

7 – 1:37

8 – 1:33

On Tuesday I did do a CrossFit workout that had 400m repeats, wall balls and box jumps.  I asked Matt if I could count that as my 400s and he said only if they were under 1:30…I said “‘yeah, right’…after wall balls and box jumps-not happening.” 😉

Run #3 – 10 x 50m repeats with 45 second rest – Fast, hard and done!

1 – .11 seconds

2 – .10 seconds

3 – .10 seconds

4 – .10 seconds

5 – .11 seconds

6 – .10 seconds

7 – .11 seconds

8 – .11 seconds

9 – .10 seconds

10 – .9 seconds

Pretty pleased. 🙂 Last one was fastest and stayed consistent.  Overall good short run! 🙂

Run #4 – 10k at 80% 10k pace –  I approached this 80% run by just running at a pace I feel is less than my all out because my watch beeping at me all the time while I am in or out of pace drives me CRAZY.  Matt met me to watch my form and make sure I wasn’t letting any bad habits sneak in. 🙂  It was a great run. He said my form is good. He didn’t see any heel striking….YAY! This was such a problem before. It is amazing what skill training and good form will do for you! Efficiency is good. Here were my splits – another watch malfunction so it is with mapmyrun again.

I ran this one faster than my last 10k race.  That race was hilly though and today was flat.  It is hard to not go all out when you know someone is watching.  My first mile was fast and the 5th one.  Why the 5th? Because Matt ran that one with me…:)  I ran the last 1.2 on my own.  I did better that 80% of my 10k pace but that is okay…again, I needed it.

My legs are not what hurt today – it was my shoulders.  I subbed for our CrossFit League last night and my shoulders took a beating. 🙂  My arms hurt the entire 6.2 miles.  I also did a number on my back with kettlebell swings last night…my form was bad and I can feel it today. 😦

The League was fun but now for the next four weeks – nothing extra. It is GO time! Running is the priority!  I will CF 2x a week and run 4.  I will approach the marathon start line with confidence – Godconfidence….knowing He will finish what he started.

Philippians 1.6

1 Corinthians 9.24-27

²⁴ Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. ²⁵ Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. ²⁶ Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. ²⁷ No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

Running Blessed – 28 days out! 🙂