Yesterday I went for my first run since the race on Saturday - 5k at just over a 5 minute per kilometre average pace on the treadmill at a 1% to 3% incline.
It felt good to run again and combined with the 20 minutes of stretching afterward, helped to get rid of the stiffness in my legs.
I'm meeting Ian on Friday to discuss my race schedule and training plan for the next few months.
I sent Ian a tentative race schedule a few weeks ago and he seemed ok with it. Included in that is a 5k race here in Ottawa at the end of February that I've already entered. The only other races I've entered are the ING Ottawa Half Marathon at the end of May, the Waterloo Half Marathon May 1st (running with Glen in his first half) and of course the NYC Marathon in November.
So I'm eager to find out what he has in mind to help me prepare for NYC. I had also told Ian that in addition to qualifying for NYC, my goals this year were to improve my times in other race distances. I want to run a 5k in under 19 minutes; a 10k in under 40 minutes and I'd like to run NYC in 3:15 or less.
So, lots of work ahead, but my performance in Georgia has boosted my confidence and I want to keep improving.
Who says you can't teach an old dog new tricks!
About Me
- fedrunner
- Ottawa, Ontario, Canada
- Trying to reach my full potential as a masters runner
Showing posts with label goals. Show all posts
Showing posts with label goals. Show all posts
Wednesday, January 19, 2011
Friday, January 7, 2011
More substance
A couple of my loyal readers have requested that my blog posts be more than just a "diary" where I explain my runs, share my training plan and as one of them put it, "give weather reports!"
David really can be a smart ass!
Anyway, they like that I share my goals, describe how my coach pushes me, but want me to go deeper, give some insight into, for example what it takes mentally and physically to get faster. Perhaps make it a bit more instructional, so that they, who are less experienced at running, might pick up some tips to help them realize their goals.
I suppose having run three marathons, countless half marathons and shorter races over the last four years, I do have some experience and expertise that others might find useful in their journeys to start running or improving their PRs.
So, I'll try to share more in my posts. However, I'm relatively new at running races too, still learning and improving, so I encourage others to share their experiences with me and others as we all progress and enjoy the great sport of running.
Enjoy your weekend!
David really can be a smart ass!
Anyway, they like that I share my goals, describe how my coach pushes me, but want me to go deeper, give some insight into, for example what it takes mentally and physically to get faster. Perhaps make it a bit more instructional, so that they, who are less experienced at running, might pick up some tips to help them realize their goals.
I suppose having run three marathons, countless half marathons and shorter races over the last four years, I do have some experience and expertise that others might find useful in their journeys to start running or improving their PRs.
So, I'll try to share more in my posts. However, I'm relatively new at running races too, still learning and improving, so I encourage others to share their experiences with me and others as we all progress and enjoy the great sport of running.
Enjoy your weekend!
Saturday, January 1, 2011
Dedicated or crazy...you be the judge!
It was 7:45pm on New Year's Eve and I was all alone in the gym at work, powering up the treadmill to get in the 9k run I had bailed on earlier in the day. Anne and the kids were already at Celine's house eating, drinking and being merry.
As I increased the speed to a 5:15 per km pace, I thought to myself, "What's wrong with this picture?"
However, with my half marathon only two weeks away, I knew this was a crucial week in my training cycle. And as I mentioned in an earlier post, I had to juggle my training plan this week due to some insomnia Tuesday night. So although I was not happy to be running on the last night of 2010, I knew missing a run at this stage of the game could negatively impact my performance on January 15th.
After warming up for 2k, I began the first of five, 1k intervals as follows - 750m with the treadmill at a 6% incline, followed by 250m at a 0% incline, all at a 4:45 per km pace.
The first interval went okay and so did the next two, but as I started the 4th interval, I was having serious thoughts about ending the run early. My heart was pounding and my legs felt like cement pillars.
Somehow I was able to convince myself that the pain was worth it and that if I was going to be here, I might as well complete the entire run. However, as the 7k mark approached, I felt a sense of relief as I could slow the speed down to a very manageable 5:15 per km pace for the last 2k.
After, as I walked from the gym to the change room, I was proud on myself for not bailing on the last two intervals, but a weird feeling washed over me...the place was eerily silent...spooky really...like being in a horror movie and I wasn't the leading character...I was half expecting to run smack into Jason Voorhees around the next corner!
Fortunately, I survived and was able to join the rest of the gang to ring-in 2011 satisfied and guilt-free.
Happy New Year everyone and good luck with all your resolutions and goals!
As I increased the speed to a 5:15 per km pace, I thought to myself, "What's wrong with this picture?"
However, with my half marathon only two weeks away, I knew this was a crucial week in my training cycle. And as I mentioned in an earlier post, I had to juggle my training plan this week due to some insomnia Tuesday night. So although I was not happy to be running on the last night of 2010, I knew missing a run at this stage of the game could negatively impact my performance on January 15th.
After warming up for 2k, I began the first of five, 1k intervals as follows - 750m with the treadmill at a 6% incline, followed by 250m at a 0% incline, all at a 4:45 per km pace.
The first interval went okay and so did the next two, but as I started the 4th interval, I was having serious thoughts about ending the run early. My heart was pounding and my legs felt like cement pillars.
Somehow I was able to convince myself that the pain was worth it and that if I was going to be here, I might as well complete the entire run. However, as the 7k mark approached, I felt a sense of relief as I could slow the speed down to a very manageable 5:15 per km pace for the last 2k.
After, as I walked from the gym to the change room, I was proud on myself for not bailing on the last two intervals, but a weird feeling washed over me...the place was eerily silent...spooky really...like being in a horror movie and I wasn't the leading character...I was half expecting to run smack into Jason Voorhees around the next corner!
Fortunately, I survived and was able to join the rest of the gang to ring-in 2011 satisfied and guilt-free.
Happy New Year everyone and good luck with all your resolutions and goals!
Thursday, December 16, 2010
The year ahead
I'm home sick again today, but feeling better and should be back to work tomorrow. I always preach to my colleagues that if they're sick they should stay home. No need to be a hero and infect everyone else. I figured I should heed my own advice.
The positive to having this "down time" is that I've been able to reflect on the past year and get a jump on setting goals for 2011. As I've written, one of my goals for this coming year is to qualify for and run the ING New York City Marathon in November. Something that I'm focused on now and is important to me, but after I qualify in mid-January, then what?
Well, with respect to running, my goals are to post PRs for the 5k, 10k, half marathon and marathon distances. Ambitious perhaps, but I'm hoping with Ian's experience, direction and motivation, combined with my dedication and consistent training, I'll be able to realize all these running goals.
Since I began running in 2007, golf has taken a backseat to my new passion. However, I'd like to change that in 2011.
Now to be successful or consistent at either sport requires time and commitment. Some might say it would be impossible to adequately "train" for success in both sports simultaneously. Perhaps they're correct, but hey I'm always up for a challenge and proving others wrong.
And, my interest in golf has been renewed recently....the old "absence makes the heart grow fonder" deal I suppose, and the fact that last summer, despite reduced practice and play, my ball-striking was fairly consistent as were my scores. However, there's always room for improvement!
My goals are to dedicate more time to practice (beginning with indoor sessions this winter), increase my play from approximately 35 to 45 rounds this coming summer, lower my scoring average by 2 strokes and finally, enter more tournaments.
So while my goals for golf are perhaps more modest than those I've set for running, I believe they are equally achievable. However, I'll need to manage my time efficiently, because I still have a full-time job and family commitments to consider.
But I figure if Anne can find the time to train for an ironman, I can find time for golf and running. And aren't goals about testing your limits and pushing yourself to achieve something difficult?
So wish me luck and stay tuned!
The positive to having this "down time" is that I've been able to reflect on the past year and get a jump on setting goals for 2011. As I've written, one of my goals for this coming year is to qualify for and run the ING New York City Marathon in November. Something that I'm focused on now and is important to me, but after I qualify in mid-January, then what?
Well, with respect to running, my goals are to post PRs for the 5k, 10k, half marathon and marathon distances. Ambitious perhaps, but I'm hoping with Ian's experience, direction and motivation, combined with my dedication and consistent training, I'll be able to realize all these running goals.
Since I began running in 2007, golf has taken a backseat to my new passion. However, I'd like to change that in 2011.
Now to be successful or consistent at either sport requires time and commitment. Some might say it would be impossible to adequately "train" for success in both sports simultaneously. Perhaps they're correct, but hey I'm always up for a challenge and proving others wrong.
And, my interest in golf has been renewed recently....the old "absence makes the heart grow fonder" deal I suppose, and the fact that last summer, despite reduced practice and play, my ball-striking was fairly consistent as were my scores. However, there's always room for improvement!
My goals are to dedicate more time to practice (beginning with indoor sessions this winter), increase my play from approximately 35 to 45 rounds this coming summer, lower my scoring average by 2 strokes and finally, enter more tournaments.
So while my goals for golf are perhaps more modest than those I've set for running, I believe they are equally achievable. However, I'll need to manage my time efficiently, because I still have a full-time job and family commitments to consider.
But I figure if Anne can find the time to train for an ironman, I can find time for golf and running. And aren't goals about testing your limits and pushing yourself to achieve something difficult?
So wish me luck and stay tuned!
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