A step and a run

I have not been exercising as much as I should be. Since I last wrote, I swam two times, did Zumba twice, and took a short (45 minutes?) hike at Frick Park. I did some running around with the kid at the park, but that is nothing to brag about. Today I was a little more productive.

I walked up and down the 65ish steps three or four times while talking on the phone. Once I ended that call, I ran up and jogged down the steps 10 times. It took me 8:19 to do that, which is respectable. Once I finished that journey, I jogged for about eight minutes on the mostly flat upper lot at school. Then, for the final three or four minutes, I sprinted for about 20 seconds at a time and then jogged slowly in between, for probably 30 or 40 seconds.

I felt okay for most of the running, though I was wishing I had on short sleeves and shorts. At first, as usual, I was thinking it was going to be too much, but since I decided from the get-go I was going to make only 10 trips, it made it easier mentally. As for the sprinting at the end, even that was not so bad. The downside is my heart rate did get up (around 180 bpm) every time I finished a sprint. But I like to think the old ticker is going strong.

I'm running on sunshine!

I ran yesterday, a day that was mostly sunny and about 50 degrees. According to the (rarely correct) weather forecast, it was supposed to be around 40-some degrees during my run, but the temps were happily almost 10 degrees higher than that. I ran in a long-sleeve t-shirt and a jacket slightly thicker than a windbreaker, and I was kind of warm on the way back. Yeah, sun! Yeah, temps that are quite a bit above freezing!

My times were almost identical to what I did last week. Right about 10:10 for the mile up and around 8:30 for the mile back. At the risk of sounding like a broken record, the first hill was tough, but I felt pretty good coming back, and I was practically sprinting (which is why it was a little surprising that my second mile was not quicker, although I accidentally exited out of my stopwatch, so I am going by memory).

A few hours after the run and a couple of errands later, I went swimming, managing about 15 laps. So I definitely had a good workout day. Since I did nothing on Monday or Tuesday, I felt as if I need to do a little more. On Sunday, though, I did swim about 25 laps, my most ever. And I actually swam 12 consecutive laps, followed by another 8 after a short break. Yeah, stamina!

Pushing it

Yesterday I completed my usual two miles in about 17:20, which was my Best. Time. Ever.

I actually finished my first, tough, mile at about 9:18, which pretty much blew away my previous best time, at around 9:45. I rounded out my second mile with a time of about 8:02, also my best.

When I was finished those two miles, I ran up the hill parallel to the killer hill (note that this neighboring hill is every bit as awful as my usual first hill). And by run, I really mean jogged slowly as I was almost out of gas. Once I got to the top, I managed to jog for a few minutes before alternating between fast runs (not quite all-out sprints, though once or twice I managed to do just that) and easy jogs. I am guessing I tacked on over a mile with that, based on the 12 minutes it took me.

I am going to try to get in a second run this week; I really want to keep up with my two-a-week runs. But if not, I am planning a couple of swims in there, to stay in shape.

I will be 39 in just over 1.5 weeks. I am planning to roar right into the end of this decade.

Another run around the track

Although I can now run my usual route near my kid's school, there was no way I was going to do it today when it was 90 degrees (or the next two days for that matter). So I decided to run in the morning instead, around the local track.

I ran the first three laps at about two minutes each, pushing myself because I had no hills to contend with. Unfortunately, during the fourth and final lap of my first mile, I could not keep up the pace, so I ended up finishing the mile in about 8:10 or 8:15. I guess I should be happy considering I typically run my second mile in my usual route (the one with the big downhill at the beginning and the end) at around 8:30. But I tend to focus more on what I can't do, or at least what I end up not doing well.

I spent the next a little over two miles alternating between sprinting (for me, anyway) and jogging about 110 yards each (the sprints were probably a little farther). I tended to do each one between 19 and 22 seconds. After the first few intervals, I generally felt overworked and tired during the sprints. Even though I did not seem to be running fast (and my form was surely not pretty), I could not muster up the stamina to run any faster. Yet when I did my recovery jog, I typically felt okay at the end. If I had jogged a greater distance in between each sprint, I might have done better overall. Who knows.

Regardless, I am glad I "mixed it up"; when you do the same thing over and over, your body gets used to it. Plus I recently read that a good way to increase your speed is to throw in some sprints. Tomorrow I hope to get a regular run in, though maybe for only two miles. If not, then I will plan to get in good run on Thursday. I gotsta have goals!

I ran around the square!

It took me almost four years to run in a 5k race (and about 11 months since I started running again), but I finally did it. Yeah, me!

Here are my thoughts:

• I was pretty nervous last night, and I did not sleep well as a result.
• When I arrived in Regent Square this morning, I had a lot of trouble finding a parking space. In 2002, there were 865 runners. This year, there were almost 1,600 runners plus 372 runners who ran the 1.5-mile race (which did not exist in '02). Quite a difference.
• When I walked from my car to the start (a few blocks), my ankle hurt. Fortunately, that went away.
• It was a beautiful day for a race. Probably around 60 degrees with low humidity when it started.
• It was weird not to have someone to start off a race with; when I used to run 5Ks, I almost always had my friend Zuri and/or MBB to begin a race with.
• For the first time in a race, I waited until almost everyone else had started running before I crossed the starting line, which took almost three minutes. Back in the day, I would try to stand/start with the eight-mile pace crowd.
• I liked waiting around to start (well, except that it meant I had to dodge the walkers). Less pressure and fanfare.
• Along with a smile, I am pretty sure I got a tear in my eye as I began the race. It felt good to be doing this again.
• I was glad to see the people cheering, singing, playing instruments (love me some steel drums), and passing out beer and champagne along the way. Great motivators.
• I actually took advantage of the downhills, more so at the end.
• Having run this 5k only once and eight years ago at that, I had forgotten how the course went, so I really could not "plan" for my best pacing.
• Now having just run it, I can say it was probably a good layout--you start off mostly flat and slightly downhill, then you move to a tough mile 2, which is mostly uphill. The last approximately half mile is downhill, which gives you a chance to kick it in.
• I am so glad I did not trip; between the cobblestone in the first mile and the rocky trail for another 1.5 miles, I came close at least once.
• A few times during the second mile, I contemplated running very slowly. In fact, at one point the thought of walking crossed my mind; the uphill climb, although not steep, seemed never-ending. But I just went with a slower-than-usual pace to get through it.
• And that meant I had the energy to pretty much sprint down the final hill.
• When I finished the race, I had a smile on my face (and, I am pretty sure, another tear in my eye).

The most notable thing about this race compared to what I remember from previous ones was that I did not push myself super hard. As I mentioned in another post, I used to be very competitive, so I would give it my absolute all, more so than a regular run. But this time, as evidenced by my waiting so long to start and taking it easy up the hills, I just wanted to prove to myself I could do it and do it with a little grace.

Yes, in the back of my mind, I wanted to finish in about 30 minutes. But last week, when I realized I finished the Run in 28:14 when I was in the best running shape of my life eight years ago, I was pretty sure 30 minutes was not going to happen, and I was just going to have to be okay with that.

Ultimately, I finished it in 30:08. I am really proud of myself, though, honestly the tiniest bit disappointed that I did not finish in under 30 when I clearly could have. Because I ran no harder than I do when I run regularly (and probably even less hard), I could have sprinted another quarter of a mile for sure at the end. Had I known where the finish line was, I would have run even harder/faster those last few tenths.

But the good news is that because I did well and yet did not quite achieve that under-30 time, I want to run in another 5k to prove to myself I can do.

Oh, I plan on it.

Running around the track

Today, I finally took advantage of the school taxes I have been paying all these years and ran around the high school track. I had forgotten just how boring running around (and around) an oval can be. Better than the track at the gym (something like 12 or 14 laps for one mile), for sure, but completing 12 revolutions to run three miles is a lot more challenging than I had remembered.

Who would have thought I would miss the hills on my normal run? But I did, because they not only make the run interesting, but they also provide the ebb and flow; just when it gets really tough, you have a downhill to help you out. Despite the high humidity (a recurring theme), because of the absence of hills, I felt as if I was cheating. Or, at the very least, not doing a regular run.

When I had completed my three miles, which also included two 110 yard (or is it meters) sprints, I considered running the bleachers. I was tired, but my thighs were not begging for mercy, a sure sign of a good run (with hills).

In the end, I think it was good to try the track. I am sure my body appreciated the softer surface, and it did provide a change of venue. I am not eager to do it again soon, but I do plan to come back. Who knows? Maybe I will try a barefoot run next time.

Step off!

Yesterday, I had an unexpected hour to wait at my kid's school before dismissal. I did not have my running clothes since I thought I was going to be doing something else, but I did have my running shoes. What's a girl to do? Well, when you wear baggy clothes, you can run up steps!

There are 64 steps between the middle and upper lots, plus two small landings. I ran up those bad boys about a dozen times; I lost count after about eight or nine trips.

When you lack grace and have limited coordination, running up steps is no easy task. I would pretty much sprint up the first few steps, but then I would look ahead and see the shadows lying across most of the steps and scare myself into thinking I was going to trip. As a result, I ended up jogging at times. It also did not help that my size 10 shoes seemed almost too long for the depth of the steps. More than once, I pictured myself taking a tumble backwards down several dozen steps.

In the end, it was a good workout, something different, and best of all, I stayed upright the entire time (it helped that I walked down the steps; no use pressing my luck). Unfortunately, I did not stretch when I was done, so my thighs are really feeling it this morning. But I like to think my muscles will eventually thank me for mixing it up!

Gasping for breath

My most recent runs, prior to today, went well, as noted here. Thirty-eight had nothing on me! Unfortunately, today I found myself struggling as I trekked up the hill. I was not sure I would make the two miles, let alone one. But I refused to quit, so I panted pretty much non-stop. Thankfully, when I was down to my last 1/4 of a mile, "I Gotta Feeling" came on the radio on my mp3 player. Finally! I managed to get some speed going, made easier by the slight downward slope, though I was breathing pretty heavily. I must admit, though, I was glad when the song was over. I could not have kept up that pace, which I am guessing was about 5 to 6 mph. (I am doing my best to remember speed from when I used to run on the treadmill at the gym, quite a few years ago.)

After I did just over two miles, and walked for a minute or two, I decided to sprint for about 10 yards a few times. Well, run fast is a little more accurate. I was disappointed in the first half of my run, so I wanted to go out on a high note, or at least in a way that says I am not over the hall and out of shape.

I am glad the temps were right around 30; as I mentioned before, I loathe to run in temps under the upper 20s. Tomorrow and the next day, temps should be around 40, so I hope to be able to get a second run in this week. We'll see.

Sometimes I feel as if I am 29

Since I starting running again, I really feel younger. Granted, I have some aches and pains, but just knowing that I can run almost three miles without stopping as well as sprint some dashes make me feel, well, not old. Not that almost 38 is old, mind you. In fact, I once read that you hit your running peak in your mid 30s, so I am just a little beyond that.

When I subbed for gym class last month, I ran laps with the kids. Quite frankly (and sadly), I am faster and have more endurance than some of them (who range in age from 6 to 13). A few weeks later when I next subbed, I did some stretching and strength exercises with the kids. I did "six inches" (lying on your back with straight legs raised about six inches off the ground and holding it as long as you can). I am guessing I have done sit ups about two times this year, but I was determined to do that with the kids. I was able to withstand all of them. I did everything they did and more than some of them. I felt youthful. One girl even asked me how I did one of the stretches that involved lying on the ground with your knees bent behind you. Had not done that one in years, yet fortunately could still do it.

But unfortunately, I am not 29, so I was pretty sore for almost four days after. No pain, no gain, I guess. (I still have no plans to do sit ups anytime soon.)

Regardless, (and in a nod to Sara) because I am not 29 and I would like my joints to make it until 89, I will try to take it easy and listen to my body more.

How Faith got her run back

I last ran with any sense of regularity in 2006, and even then, it was only for about six weeks, to train for a 5k. Then I pretty much stopped. I always knew I would go back to running someday; I just did not know when and for how long.

At the beginning of September, pretty much on a whim, I decided to get back in the game. I had about 20 to 30 minutes to kill while waiting to pick up my kid from school, so I figured I might as well start walking around the neighborhood. I bought nice purple running shoes about two and half years ago, so I thought it might be nice to actually take them out of the box and put them to use. After about a week of that boredom and the feeling of accomplishing so little, I thought I would see if I still had it in me to run.

The first time out, I ran about eight minutes without stopping (and by run, I really mean jog). I felt great. I did not die. I did not even collapse. The next time out, I did it again, though it was a little more difficult, for some reason. A day or two later, I added a few more minutes to the run (though I did walk a few minutes in between). Within a couple of weeks of running two to three times per week, I managed to run two miles, at about 10-minute miles. And within a month, I could run an under 10-minute mile, still keeping with two miles at a time.

Yesterday, after about 9.5 weeks of running, I decided that it was time to get beyond 2 miles, if I ever wanted to run in a 5k race again. I ended up just shy of three miles, but I did it in around 30 minutes, so I was pretty happy. After that, since I had some time to kill, I decided to do some sprints for a few minutes. I am guessing I was racing about 50km at a time, and I did that about a half dozen times. That was exhilarating.

Unfortunately, my thighs have been hurting since last evening. On top of the almost three miles and the sprints, I also walked 10 minutes in the morning and another 20 in the afternoon. I sometimes forget I am not in my 20s anymore.

I am definitely taking the day off. But hopefully tomorrow or the next day I can get back out there and hit close to three miles again.

Legs/knees, don't fail me!