10K Completed!!! WooHooo!!!

Today was the day to up my mileage to 6 miles, so feeling very confident I figured, "Why not do a whole 10K and run 1/4 mile more?" So I did it! I feel great. I love running with Anna. Time and distance just fly by while we chat away!

10K Stats (unfortunately, including my 5 minute walking warm up padded it a little on the slow side):

Distance: 6.27 miles (plus 1 mile = 7.o5 total today)
Time: 1:25'49"
Pace: 13'40"
Calories burned:1064 WOW!

E.T. 10K HERE I COME!

Hotter Than HADES!!!

Seriously? Who signs up with for a race in LAS VEGAS. In SUMMER. Called RUNNING WITH THE DEVIL? The INSANE, that's who! Did I mention I have always been sensitive to the heat? Even suffered heat exhaustion a few times before? What was I thinking? I will never ever ever ever never do that again. I did not find heat exhaustion pleasant. It took six full days for the dehydration, fatigue, and just plain nasty feeling to go away.

But regardless, here are my STATS...pretty crummy, but I think they are amazing considering it was 95 DEGREES with NO SHADE, and UPHILL for a mile and a half. Did I mention I am NEVER doing this again?

5k Chip Time 43:45
Placed: tied with Ms. Anna for 2nd in our age group!!!!
Pace time 14:04

Another Record!

I RAN 5 MILES TODAY! I am e.l.a.t.e.d. I feel good, not winded, not wiped. . .like I can do more. I am getting there...

My Run Info
Distance: 5.1 miles
Pace: 13:10 min/mile
Calories Burned: 695

Next week: Run With The Devil 5K in Lake Mead. My goal: Average pace time under 12 min/mile!

Record Distance!!!

Today Anna and I ran 4 miles! That is my longest distance in one run! I was tired but could probably have gone further. I am so excited!

My Run Info
Distance: 4.1 miles
Pace: 13:33 min/mile
Calories Burned: 569

If only I can get my eating habit under control I could have less weight and move faster...

Nike Plus

I am getting totally frustrated with my NikePlus stuff. I was so excited to be able to track my pace with the little shoe sensor and upload it online. I loved watching the graphs track my progress. I even added the cute little widget to my BLog...but it won't even update now. I keep getting these error messages...make sure your network is connected..blah. blah. blah. It is. Technology makes me grumpy sometimes!

Stop the bus!

I made a
12 min/mile
pace today!

Coached on...

I met with Zoe, a running coach, at Starbucks a few weeks ago. She gave me a bunch of pointers and a plan to get me half-marathon ready by September. I scribbled all this on a Starbucks napkin that I have been shlugging around for weeks now. Really!

Hey! I have an idea....why don't I copy it here and then it won't get lost!

Her tips:

• Read Chi Running (I ordered it and have read some) It has some useful advice!
• "Running is just controlled falling" Lean forward at your ankles!
  
• Run with empty toilet paper rolls to keep hands loose. Graduate to potato chips when I feel I've got it and can run without crushing them
• Arms: elbows back, thumbs up, don't cross mid-section, keep low
• Chin: With hand in thumbs up, rest your fist on your chest. Your thumb should be just touching your chin
• Sprint for 100 steps during long intervals
• Hill work once/week: Run up, walk down a few times. Stay on the balls of your feet and use short strides
  
• Check out for a running coach with Tim Kelly at Village Runner (Roadrunners)
• Get good shoe fit from James Johnston @ Athlete's Foot on W. Sahara. He will know more running coaches to get in touch with on my side of town.

My Plan NOW:

• Continue intervals: Run 12 min/walk 2 min, Run 5 min/walk 2 min (sprint 100 steps in middle of some runs) for 30 min 2/week
  
• Long Run on Saturdays! (See long runs below)
  
• Hill work 1/week
• FOCUS ON WEIGHT LOSS!

The Long Runs: (she called this tapering up to a race, but that term doesn't make sense to me me...doesn't tapering mean getting smaller, not bigger?)

• June 7- 3m
  
• June 14-4m
• June 21st-5m
• June 28th-3m (5k weekend MM)
  
• July 5th-6m
• July 12th-3m (MagicMile)
  
• July 19th-7m
• July 26th-4m (MM)
  
• Aug. 2nd-8m
• Aug. 9th-5m (10K weekend MM)
  
• Aug. 16th-10m
  
• Aug. 23rd-12m
• Aug. 30th- 8m
• SEPTEMBER 6TH-HALF-MARATHON-13.1m

*Edited schedule on 6/4/09 to use MM from Jeff Galloways's training site that uses the run/walk approach that often use. Run 2min/walk 1min/repeat :)