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Is it possible for me to do a sub30 5k?

Tuesday, July 31, 2012

Last year I had a dream to do a sub30 5k and did not reach that goal. The closest I came was 30:23.This spring I trained for a half marathon and focused more on adding the distance rather than speed and did not cross train much and now my time for the 5k are slow; even slower than when I first started racing. However, some of that can be due to the hot humid weather we are having.

Well, summer is half over and I am half way through my scheduled races and I am once again focused on that sub30 5k time. The other day I was following links that lead me to the Runner's World page and I found a link for Smart Coach. I was able to create a training schedule that just may cause me to be able to reach that goal of a sub30.

The plan, ( on paper), seems totally doable for me. It has most of my runs at a pace I believe I can sustain if I stay focused and dedicated while running. The only thing that has me concerned is that I just ran that 5k route a couple weeks ago and I just barely broke 34 minutes. I came in at 33:59 and I had a good run then. So, to do a sub30 in September would mean shaving off 4 minutes.

So, not to be too discouraging, this is the route that I did that 30:23 last year. For the next 8 weeks I am not only going to focus on the running times, but I am also going to focus on the cross training. That is something I did not do while training for the half marathon and I believe that is why my times are now not as good as they were last year.

Lesson learned, time to move on....

  
  Member Comments About This Blog Post:

LIV2RIDE 8/1/2012 11:16AM

    Good luck! I know you can do it. Stay focused on your plan and have fun. emoticon

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LACURVE 7/31/2012 3:48PM

    Good luck with your training plan! It always helps to have some speedwork to speed one up. :)

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Has anyone tried the app Zombies, Run?

Friday, July 27, 2012

I was looking online for training plans for running a faster 5k and a 10k and I came across a comment where someone suggested using the app Zombies, Run to make the runs more exciting. https://www.zombiesrungame.com/

Based upon what I read, it is a story based app that gives you, Runner 5, a mission to go out and gather supplies and things to bring back to the compound. However, the zombies are loose and out to get you. You ge get cues as to when the zombies are close and you need to run away from them. When you return home, you add the items collected on your run to various locations to help your home area grow and get more populated.

The app cost $7.99 and it looks like fun, if you are into games. But I am curious as to if any Sparkers have tried it and what they think of it.

  
  Member Comments About This Blog Post:

LIV2RIDE 8/1/2012 11:15AM

    I have not tried it. I'm a bit cheap with my apps. I tend to only do the free ones.

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fitness tracker log my "run" as a walk

Monday, July 23, 2012

I knew I was slow but give me a break. LOL

  
  Member Comments About This Blog Post:

LIV2RIDE 7/23/2012 2:37PM

    That's why I use a HRM for all of my exercise. It's all about the calories burned anyway.

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GSWINNIE 7/23/2012 12:54PM

    I find that the tracker only counts a certain pace to be running. It doesn't matter if you can't actually run that fast. I once walked a 12 minute mile and it counted it as jogging but I jogged a 13 minute mile and it counted it as walking. It's a pain.

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CAPTHAMMER 7/23/2012 12:32PM

    As my T-Shirt says "Slow is the New Fast". . .but then I *am* a walker so my fast is slower than your slow
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I say go with the Spark Glitch theory.

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JAMBABY0 7/23/2012 12:27PM

    You just do the best you can and before you know it you will be moving faster then your tracker! Good luck on your journey!

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DHUNTER49 7/23/2012 12:25PM

    i'm sure you did great! i find the new fitness tracker super tricky..maybe it was just a glitch :)

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My 5k results

Sunday, July 22, 2012

Results, plural. Yes that is right I had more than one result from that 5k run I ran yesterday and while it was not my best time (33:59) It was a good run for me, at least the first 2 miles were run well. I hit the 2 mile mark at 21:20; I was so happy because in my training I could not get it under 22 minutes. So, I felt good. But the third mile was not as good. I found myself walking and then asking myself "Why are you walking?" Often the answer was simply because I did not want to run. I realize I need to push myself a bit more if I want better results.

Considering I haven't trained as best as I could; (it is just too hot and humid this summer), I am happy with my time because I set out with the goal of coming in under 35 minutes. I felt great on that last stretch when I could actually see the time on the clock and read 33:34 and I tried to come in under 34 and I did 33:59.

I felt so awesome! I run this same route again in September and my time last year was 30:23 and that is what I am going to aim for.

Training is harder for me this year. I live near some farmland that has a crop duster spray the fields often and two time too many I almost got sprayed along with the crops so I am now avoiding that area. I now run the other way and it is the hilly part of my route and that slows me down because I have a tendency to walk up hills. Plus, it is hot and humid and in order to beat the heat I'd have to run at dawn. However, I am afraid to run at that time because we have bears in the area and the last time one was in our yard we noticed it is a she bear with a cub. There is no way I want to get between mama and baby. My son-in-law left for work at 4:30 am and the paw prints were over the car tracks, so we concluded she is out and about at dawn.

I might just take my hubby's advice and start going to the gym...

  
  Member Comments About This Blog Post:

DHUNTER49 7/23/2012 12:27PM

    wow, you are avoiding crop dusters and bears....sounds very impressive!! Running for your life! Way to be :)

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KELLY122581 7/23/2012 6:16AM

    Congratulations! I've signed up for my first 5K in August, and I'm just hoping for under 40 minutes.

Wow, bears! The only thing I have to watch out for are drunk neighbors. haha! Where my parents live, there is a danger of gigantic snapping turtles, but I can outrun them. Lol. Can you get some advice from local wildlife organization about how to be careful around bears? Maybe those "bear bells" or something?

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SLENDERELLA61 7/22/2012 8:33PM

    Congrats on your 5K! Way to go!!

The gym is a good option. I have a treadmill at home, too. I run with a group on Saturday mornings, but my other 2 runs are either in my neighborhood, on my treadmill or on the gym's treadmill. The gym has better treadmills and more air conditioning and has child care (I keep my grandkids).

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LOPEYP 7/22/2012 7:57PM

    I'm not a runner but like to walk and while it's good to change things up a bit to keep it fresh, running around a bear is another thing. Is there another area near you that you can drive to and then run? That might be more interesting than a treadmill.
You are doing great!!

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BARBAELLEN 7/22/2012 6:50PM

    Great job on making your goal time! It's impressive that you trained well enough in spite of all those training obstacles. I do love seeing wildlife, but only through a window or on film. A bear in my yard would have me setting all-time sprint records just to get from the house to the car. Gads!

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LIV2RIDE 7/22/2012 5:17PM

    Awesome job! Bears??!! WOW! Yeah, I might think about the gym at that point too.

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KELLEEH 7/22/2012 3:10PM

    Gosh, I really like running outside better than at the gym, but it sounds pretty hazardous for you, at least at this time of year! Congrats on you 5k results. I am so impressed you can get a time like that even though you walked at least a little bit!



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DOUBLEMME 7/22/2012 2:48PM

    my plural congratulations

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COOP9002 7/22/2012 2:30PM

    Nice job on your 5K. Glad you didn't have an unexpected meeting with a bear.

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MOTTAMAMALOU 7/22/2012 2:21PM

    emoticon emoticon
I wouldn't want to be anywhere a mother bear either!

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I think I am in a slump

Tuesday, July 17, 2012

A slump? Is that a word? I am having a hard time being motivated to do anything. I am training for 2 5k's: one that I will run solo and the other I will run with my granddaughter and daughter. The weather has been too hot and humid; I canceled a few runs with my granddaughter because of the heat.

Yesterday, we had a heat advisory and so, I chose to make it a lazy day. I actually took a two hour nap. I guess that yesterday was most likely a recovery day. I am hoping that is just what I need to focus on a good time in the race this Saturday. I'll see...

I am making green smoothies more now and am noticing that my cravings for junk food seems to be lower and I have an increase in my ability to say, No, I don't want that." Yesterday, my hubby baked up some cookie dough that our daughter brought into the house and I did not have one cookie, and guess what? I survived!!!

However, my victory was short-lived because I ended up eating three packet of Sweet and Salty (nuts, seeds, raisins and M&M's). For some odd reason this batch has a lot of M&M's in them, or I just more aware of them. I think instead of buying the prepackaged I'll make my own then I can leave out the M&M's - those little things have too much of a bad thing in them and take away from the goodness of the snack.

My weight is going up and down but staying with in a 2 pound range -- it is on the downside whenever I make sure I stay hydrated (lesson to be learned here). Well, I am hoping to get outside and do some hill runs hopefully it has stopped raining and I get it finished before it gets too hot.

Have a wonderful day and don't forget to spread some Spark .

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  Member Comments About This Blog Post:

FRAN0426 7/18/2012 12:50AM

    Making your own trail mix is the way to go definately--that way you will eat what you put in it and avoid the M&M's.
Good luck with the 5K---but with the heat and humidity a good share of the country is having right now, I would think it is difficult to get in a run.

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JEANINNEWCASTLE 7/18/2012 12:17AM

  You're making a lot of good choices. emoticon

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LIV2RIDE 7/17/2012 9:14AM

    I love making my own trailmix. It's so much cheaper than buying it already mixed. You can put in as much or as little as you want.

I think we all have those days/weeks where aren't motivated. There is no magic pill. You just have to work through it. Good luck on your run and stay hydrated!

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