pamela Posted June 14, 2007 Author Share Posted June 14, 2007 ok yesterday I did the 4k in 22:40... Today I did it in 22:10... and nearly half my route is torn up by construction so it was a little like an obstacle course! Here are my split times: 1k- 5 minutes, 10 seconds2k- 10 minutes, 30 seconds (5:20)3k- 16 minutes, 40 seconds (6:10)4k 22 minutes, 10 seconds (5:30) Between 2k-3k it's partly on an incline, which probably can partly explain why I take quite a bit longer on that one. Link to comment Share on other sites More sharing options...
pamela Posted June 18, 2007 Author Share Posted June 18, 2007 I did not exercise for three days because I was out of town. Well, I did a bit of swimming in a pool on one day and took a walk on another. This morning I did my run again. 4k = 21:49 splits: 1k- 5:002k- 10:003k- 16:204k- 21:49 Link to comment Share on other sites More sharing options...
pamela Posted June 19, 2007 Author Share Posted June 19, 2007 today it was 21:29...that's 20 seconds faster than yesterday... and yesterday was 20 seconds faster than my previous best. I did the route in reverse today. It felt SO WRONG at first, and my first 2k were slower than usual. 1k: 5:182k: 10:393k: 16:384k: 21:29 check out the <5 minutes for my last km!! I don't think I've ever done a km in less than 5 minutes, let alone the last one on my route. I'm guessing since I did the inclined part between 1 and 1.5 k insteadof 2.5-3 k I was better able to recover. I'm taking tomorrow off and then running Thursday and Friday. I'm going to take it up to 5k again at that point. Link to comment Share on other sites More sharing options...
pamela Posted June 25, 2007 Author Share Posted June 25, 2007 OK Wednesday I didn't run. Thursday I did 5k for the first time in quite a while, and I did it in 26:25. I had hoped for 27 minutes, so I was quite pleased. 1k: 5:182k: 10:303k: 16:004k: 21:005k: 26:25 When I finished I immediately felt aching pain in my lower back andpelvic region which worsened as I walked 300m home. But after I laiddown for about two minutes it went away and now I feel fine. My first full 5k was about 31:30, so I've bettered my time by fiveminutes. On Friday I got to 4.5 km and just didn't feel like running anymore, so I stopped. I reached 4k in 21:00 which is good. Nothing was wrong, I just didn't feel like it anymore. Saturday I took off from exercise, but kept busy Friday night and Saturday with Mark and Wendy, dancing and walking. Link to comment Share on other sites More sharing options...
pamela Posted June 25, 2007 Author Share Posted June 25, 2007 Today I did 5k again. No records set: 26:40 1k: 5:052k: 10:253k: 15:454k: 20:55 (that's a pb for 4k)5k: 26:40 I did unusually good in my middle kms and a faster pace in the firstkm than I have been doing lately (since i reversed my route earlier this week). I felt really awesome between 3-4k... the best I felt through the whole run. I didn't experience the back pain this time. After I went down to my gym and did weights and crunches for half an hour. Also, today I signed up for my very first race. A 5k of course. Mark's going to be in it too, and he's going to kick my ass. But that's ok, it's only my first race. His time will come. Link to comment Share on other sites More sharing options...
markc7 Posted June 25, 2007 Share Posted June 25, 2007 His time will come. Oh, you think so, do you? Link to comment Share on other sites More sharing options...
pamela Posted June 25, 2007 Author Share Posted June 25, 2007 Is that a challenge? With a bit more training and sufficient motivation, anything could happen. Link to comment Share on other sites More sharing options...
pamela Posted June 26, 2007 Author Share Posted June 26, 2007 Just did a one hour workout... 1/2 hour of yoga and then 1/2 hour of weights/crunches. Link to comment Share on other sites More sharing options...
Tasha Posted June 26, 2007 Share Posted June 26, 2007 Hi Tasha, I have never kept track of the split times before... until today. Here's what they were: 1k- 5 minutes2k- 10.5 minutes3k- 17 minutes4k- 22.5 minutes as you can see, I decimated my previous pb on the 4k... 22:25. do the split times tell you anything? I don't think my dad runs a consistent 28 minute 5k... last year at a race he did it in 31 something. Mark & Wendy are moving down the street about five weeks prior to the race he says he can beat me at and I'll be training with them leading up to it. So I'm sure to be awesome by the end of that! Hey Pamela, split times just tell you how your pace is every km.It seems like you're going to hard at first and you're burning out at the end. Which usualy leads you in Fatuge. Which isn't good. Warm up for about 20 mins to get your heart rate up. On long training runs I like to eat a lot of easy digestable fruits. Even sprint runs like 5 km. I still run from 1hr - 2hrs. The key to at getting fast is take long easy runs, and practice form (so it becomes effortless) and change your runs up every week. Ie one day could be just hills, next day flat, next day drills, etc.... Two weeks hard, then one week of recovery, which is half your distance.I hope this helps. Best of Luck Pamela ! Link to comment Share on other sites More sharing options...
pamela Posted June 28, 2007 Author Share Posted June 28, 2007 Hi Tasha, I don't really have an extra 20 minutes to warm up, unfortunately. I can't even make it to work on time as it is and I already wake up obscenely early. I spend about 10 stretching and walking to my "start line." I'm going to do some speed training and other exercises starting in about a month, mark says I'm not ready yet for it. For now I'm just trying to do the distance and in a week I'm going to try 6 km. Maybe sometime I'll be able to run for an hour, but that time hasn't arrived yet! Since my SO is no longer able to run with me (he's undergoing physio for his knee) I am limited as to where I can run. I don't really want to run on secluded pathways (there are many) when I'm by myself, and most other directions involve running across 6-8 lanes of traffic, which I'd rather avoid too. I appreciate the ideas though, I think once i'm actually at the point where I'm ready to do more stuff I'll definitely incorporate some of your suggestions. Link to comment Share on other sites More sharing options...
pamela Posted July 2, 2007 Author Share Posted July 2, 2007 OK I did my first 5k race yesterday with Markc7. It had a couple of small hills, which slowed me down as I haven't gotten to the point in training yet where I do hill training. I finished in 27:04 or something like that, 7th of 11 in my age category. However, the top four finishers were members of a University track team that came from out of town to compete. The person who finished 8th was nearly five and a half minutes slower than me. I started and finished good, but I had a killer stomach cramp from kms 2-4 which REALLY sucked and slowed me down a lot. yay me. Link to comment Share on other sites More sharing options...
pamela Posted July 2, 2007 Author Share Posted July 2, 2007 Here I am about 50 metres from the finish line (I'm in the green shorts): http://i25.photobucket.com/albums/c78/pamelaswitzer/finishline.jpg[/img] Link to comment Share on other sites More sharing options...
offense74 Posted July 2, 2007 Share Posted July 2, 2007 In that picture it looks like you won the whole damned thing. Go Pamela!! Link to comment Share on other sites More sharing options...
pamela Posted July 3, 2007 Author Share Posted July 3, 2007 In that picture it looks like you won the whole damned thing. Go Pamela!! It sort of does, doesn't it? This morning I just did a really light 4k run. I didn't even time it. My SO rollerbladed with me. He was running with me before but injured his knee. Link to comment Share on other sites More sharing options...
bunnylalu Posted July 3, 2007 Share Posted July 3, 2007 yay me. YAY INDEED! Congrats on your achievement! Link to comment Share on other sites More sharing options...
pamela Posted July 6, 2007 Author Share Posted July 6, 2007 Thanks! I have pulled a chest/shoulder muscle somehow which is making breathing a bit painful. So I've taken a couple days off. I ran today though, very slow, and did 4k in 24:00. Honestly, it's hardly a workout for me now, and I felt like I could run for many more kms. My SO rollerbladed along beside me. We did that on Tuesday as well. Also on Monday we went for a 7k walk together. Link to comment Share on other sites More sharing options...
pamela Posted July 7, 2007 Author Share Posted July 7, 2007 I just got back from running 6k. I took it really easy and did it in 36:40. I am less tired than I am when I do 5k a lot faster. Link to comment Share on other sites More sharing options...
pamela Posted July 9, 2007 Author Share Posted July 9, 2007 I took Sunday off after a night of body abuse on Saturday and fully intended to run 5k today. I only ended up doing 4k because of a few things. Firstly, it was pouring rain when I was getting ready, so I took my windbreaker with me. Once I got out there the rain stopped and it was WAY too hot to wear it, so I had to carry it over my arm and it was really uncomfortable. Secondly, 25 metres out my mp3 player ran out of battery power. I couldn't stand being out there any longer than necessary with my own thoughts and no music so I dragged myself through 4k and then stopped. Link to comment Share on other sites More sharing options...
pamela Posted July 10, 2007 Author Share Posted July 10, 2007 This morning I jogged 5k pretty slow, 29:30. I just took it easy because my stomach is very nervy. Todd came with me on his rollerblades. The highlight of the morning was some jackass in a truck who nearly hit me while I was running through a crosswalk. I got to yell lots of profanities at him, which felt good. Somehow he seemed to feel he was in the right and yelled back, but I was wearing earplugs so I didn't hear anything he said. Fucker. Link to comment Share on other sites More sharing options...
offense74 Posted July 10, 2007 Share Posted July 10, 2007 This morning I jogged 5k pretty slow, 29:30. I just took it easy because my stomach is very nervy. Todd came with me on his rollerblades. The highlight of the morning was some jackass in a truck who nearly hit me while I was running through a crosswalk. I got to yell lots of profanities at him, which felt good. Somehow he seemed to feel he was in the right and yelled back, but I was wearing earplugs so I didn't hear anything he said. Fucker.You should learn how to voodoo and then kick his ass in his dreams! Link to comment Share on other sites More sharing options...
pamela Posted July 10, 2007 Author Share Posted July 10, 2007 You should learn how to voodoo and then kick his ass in his dreams! I don't know much about voodoo... is there anything neat I could do if I acquired that skill? I'm all about multi-tasking. Link to comment Share on other sites More sharing options...
bunnylalu Posted July 10, 2007 Share Posted July 10, 2007 You should learn how to voodoo and then kick his ass in his dreams!I don't know much about voodoo... is there anything neat I could do if I acquired that skill? I'm all about multi-tasking. Link to comment Share on other sites More sharing options...
offense74 Posted July 11, 2007 Share Posted July 11, 2007 You should learn how to voodoo and then kick his ass in his dreams! I don't know much about voodoo... is there anything neat I could do if I acquired that skill? I'm all about multi-tasking.If you learned it you would become the dark lord of Canada. Not too shabby. You would need to focus though so no multi-tasking. Link to comment Share on other sites More sharing options...
pamela Posted July 11, 2007 Author Share Posted July 11, 2007 If you learned it you would become the dark lord of Canada. Not too shabby. You would need to focus though so no multi-tasking. That sounds kind of evil! I'm really just a cute little ray of sunshine, I swear! I can be very focused too, when I have something worthy to focus on. So this morning I just did some upper body weights and crunches. my stomach is still pretty nervous but I managed to do 200 in succession, usually I just do 100. I think maybe the nerves helped mask whatever discomfort I'd normally feel. I was going to do more weights and stuff but felt lazy so I stopped. Link to comment Share on other sites More sharing options...
pamela Posted July 12, 2007 Author Share Posted July 12, 2007 Today I did a relatively slow 5k, 28:30. I can't go any faster right now, as I've almost completely lost my appetite and I'm not taking in enough calories to push myself. Link to comment Share on other sites More sharing options...
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