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5K Sunday...Happy Father's Day!

Sunday, June 16, 2013

It was such a nice day! I went to the park early this morning while everyone was asleep. I ran a 5K at the park. I wanted to see if I could do it again. I ran one about a month ago but had not run one since then. I'm glad it was as cool as it was. Any hotter would have made it really hard. I got plenty warm. I ran it in 49M 54s...averaging a 16:04 min/mi. I find that I start out faster...around a 13 min/mi...then taper off as I go along. I would like to get under a 16 min/mi. The Disney race states that they can pull people who are doing less than a 16 min/mi and drive them to the finish line. I don't want that to be me. I kind of wonder if they do it for the 5k though...or just the 10k and Half. Either way, I think it's a good goal to surpass it. I think I should be able to...it is 8-9 months away. I think all the walking I have been doing is good training. I know it's making my legs stronger...and is building my endurance somewhat. I think throwing in some running here and there like I did today will help with the endurance more.

Today's run had me making it to the half-mile pretty good...then tapering to a decent pace...finding my stride. Then keeping a steady pace for mile 2. Then for mile 3, I had to just set my sights about 20 to 30 feet ahead...make it to that spot...then set on the next spot, etc., etc., etc., until I had made it to 3.1.

On top of the 5k run, I also took Mia for her walk today. We "strolled" today...I didn't really push myself at all...I was pretty spent...but I didn't want to cheat her out of her walk.

Other than that, we did the grocery shopping, visited the farmers market, and had a nice family supper. It was a good day. I LOVED the weather today...great breeze blowing all day.

Hope you all had a great Father's day! Keep up the good work! Thanks for the encouragement! Spark on! emoticon emoticon
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  Member Comments About This Blog Post:

MORTICIAADDAMS 6/21/2013 8:31AM

    You are doing great with the exercise!

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ROSEWCI 6/18/2013 5:27AM

    emoticon you're a winner! emoticon

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MOBYCARP 6/17/2013 7:57PM

    The usual recommendation for both endurance and speed is to do intervals. The time on the intervals varies depending on your fitness level and goal, and you can look at the SP 5K programs for an idea of how the intervals progress over time. If you're not used to running at all, you could start out with something like walk 3 minutes, run 1 minute intervals and then progress to longer running when that becomes easy.

Besides building endurance, intervals are used to train for speed. The usual recommendation for speed is to run at an easy pace for a long interval, then run hard for a short interval. However, I found that when I did walk/run intervals to get back into running, my running pace when I was able to run continually was faster than it had been before I got injured. I figure there's just something about doing intervals that naturally trains a faster pace.



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DUXGRL1 6/17/2013 7:56PM

    Good for you!

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MIZCATHI 6/17/2013 3:54PM

    I think it's amazing you walk so fast! 20 min miles are great for me!

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ANATASHIKI 6/17/2013 1:07PM

    emoticon we have a heat wave, I can't even walk emoticon

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BAZOOKABOBCAT 6/17/2013 9:23AM

    5k?? WOO!! Girl, you are killing it. You always do. Such an inspiration.

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LOPEYP 6/17/2013 8:11AM

    emoticon Great job!

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STRIVER57 6/17/2013 2:01AM

    excellent. you might want to try slowing down at the start, to save the energy for the end ... (negative splits, where the last mile is fastest, are desirable). and a watch that measures pace is a good investment for runners.
WTG, Cathy!

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WORLDSERIES11 6/17/2013 1:43AM

    emoticon emoticon

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PROUD-GRANDMA 6/17/2013 1:33AM

    Great job! emoticon

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DS9KIE 6/16/2013 10:38PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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MOTHEPRO 6/16/2013 9:51PM

    emoticon

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SHARON10002 6/16/2013 9:40PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Way to go, Cathy! Visualize yourself running with ease. Try an affirmation such as "My body runs easily and effortlessly." Your mind can not differentiate between reality and imagination. So go for it. Visualize things getting easier. You have allotted yourself plenty of time, and you can do this!
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Comment edited on: 6/16/2013 9:41:41 PM

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CHRISKENANDKIDS 6/16/2013 9:32PM

    Sounds fantastic! Good for you! :) You sound a LOT happier lately and that's awesome. :)

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