Goal Update...The Elusive 30.

Really quick post friends, but I had to shout it out, so to speak (write)!!!

Today's 5k run was a personal best..yes it was!! And what was that?...I finally broke that elusive 30 min per 5k mark!!

My new PB 5k time is 29:48 5:57 pace per km. Yeeehawww! :)

Sunday started out with no expectations and it was wet and rainy, but something different happened today. It's hard to explain, but my body did what my mind wanted?!

I was able to hold a pace I normally only hold for about 500 m. Today, on this wet dreary day I was able to hold it for approximately 3.5k and because of that I was able to reach my goal of a sub 30 min 5k!! Wow..can you say happy!!???...Now to hold it (the benchmark has to be the norm) and start looking at a new running goal!!

More to come after the happy dance!!

Friday....Good!?

After completing the around the Bay 5k I came to the conclusion that I might need to start hill training. Its not that I feel I did awful but rather because I am lacking this element I might not be giving myself the extra endurance I need during a race that has hills. I mean this should be part of any training program for runners (and pretend runners)...right? During that race I pushed pretty hard and I have to admit the next day I felt it in that nagging injury from the beginning of March.

This brings me to my next conclusion, that maybe I should not enter races or runs in general that have a hill element to them until I have started to train for them. My thought was at least until my leg is fully healed...that's reasonable isn't it?

As I have said previously, because of my new job it will be difficult to be involved in organized runs this year which is somewhat disappointing. However there will be next year and I believe there might be some opportunities for some one offs this year but I can't count on these. So when a friend suggested that I enter another run on Good Friday it definitely peaked my interest.

 Because of the way I felt after The Around the Bay 5K, I thought I should think about it. And I did but another friend nudged me to sign up...wow...peer pressure to exercise (there is positive peer pressure?)!!!!

Now because of my injury I was really leaning towards passing on this, but because of not being able to run many races this year I really needed to seize the opportunity?!

Wait though...I had a quick look at the course map...I saw that a portion was on North Shore Blvd (this is hilly isn't it?)...so I ask my friend he says no (actually he said he wasn't sure)! OK, perfect no problem...so because I tend to like to verify my information I contact another friend that lives in the area and pleasantly she tells me, "no, its ok..a small hill, you will be ok."...perfect..right? So I thought, and proceed to sign up!!

Thursday arrives and because I am not sure of the route I decide to walk it after work. This is a good idea, right?..plan ahead..know the route?! Right? Well yes it was a good idea because I found out it had 2 hills in the first 1k and then all the way up to the 4k it was a gradual incline (with some small rolling hills).

First thought that comes to mind...I AM DEAD!! I think to myself, this is going to hurt if I push myself, so that night I go home with the thought, I am just going to wake up tomorrow, and worst case scenario, I will run a easy pace, and walk if I have too.

Its funny what a lack of preparation, limited sleep, below average consumption of water and general low self confidence can do; a word like anxiety comes to mind. Or maybe the flight vs fight response is better? Will these feelings help or make an already apprehensive situation worse or better? I think its fair to say usually worse is the norm and possibly the expected but on this Friday...Good Friday...it did not.

As soon as the race started it all went away. It became a blank slate. My mind was clear and free.... does this make sense (maybe this is just corny but I am going with it)?

As an after thought, thinking back, I wonder... Is this fight mode? Who knows but I was moving and my mind was empty other than my music and the navigation required at the beginning of a race.

On the second turn (about 750m in), I suddenly hear my name yelled! "

"Guenther!!!"

I look up and it was two friends (husband and wife)...side note, this is the friend who told me no problem in regards to the hills. So as I said, I look up I see them and they are sporting bunny ears and cheering me on! Next was truly a feeling of energy spurred on by great people just being kind and positive! What a great feeling!!

I won't bore you with the rest but I would like to say I stayed fully engaged through the rest of the race and most remarkably...PAIN FREE! (current thought to self..why?) I just ran my race and I am happy to say, I ran another PB, and it was on a hill course. My new best 5k time is now 31:12 min/sec with an average pace of 6:14 per km.

I had hoped to break 31 minutes during The Around the Bay 5k, and I am now more than happy to have only missed it by 12 seconds on a hill course. Because of this hill success my flat 5k has to be even better and not let me down, and hopefully that fear, will raise me to the next level!

I leave you with a picture that those two friends frantically were able to capture as I ran by! What a Good Friday!

Torso Power

Been awhile since I have posted and it seems that I only post about running. I think it’s because I have been doing it the longest but I certainly will tie it into Crossfit later in the post.

Like I have said many times before, I am not a natural runner and never really expect to get very good at it but damn it, I like it! Really what is there to like but compared to a lot of things it is easier on the body (that’s my new CrossFit sarcasm). Many people talk about running as high impact which it is but there are so many things that are tougher. Like Crossfit (this is a good thing). What it really means is running is becoming more normal to me. It’s not creating the pain and discomfort it did when I started last July. Yep, I can officially say running is getting less hard on my body. What does this mean; I can really start to enjoy it.

Tonight was a great night to run. So much energy out on the Bayfront Trail. I could be exaggerating but I believe there was a good 80-100 runners of all levels (beginners to elite). It must be the warm weather bug and we are getting awfully close to the Around The Bay Race in March. Which I am excited about too.

I am ready to set a race goal thus my post and I want to talk about another moment during exercise when all those things you read and practise come together (yes this is a re-occurring theme from my very first post). Yes another eureka moment. It is so great when you can connect the dots. I do not want my learning curve to ever end. Please don't end! Although I am sure I will find something else to entertain myself.

So anyway what was that moment tonight? Great question! It was about all those articles you read about form and your arm motion. You know, the ones that say keep good form and only use your arms gently to conserve energy and by doing this your hips/legs will begin to do the work for you. Well until tonight this never really made sense.

Tonight I ran a tempo run(short warm up and short cool down) which is something I am not good at but I did find a pretty good pace tonight, and for some reason with about 1500m to go I started to think about my arms. I gently started to use my torso more and corkscrew (very slightly) my upper body and viola my hips opened up.

This was an amazing feeling. For the first time ever I felt like I had the power to maintain a higher pace and it felt easier than it ever did and oddly the effort was minimal. Yes this is one of those Zen moments runners talk of or at least it was for me.

In one easy sentence I would like to say how this was possible, and rather than that, I will use one word. CrossFit. End of sentence. CrossFit.

Tonight I did not run really fast but I felt a new power and sense of control over my body. I was stronger, faster, and more flexible.

Tomorrow I will post about my new workout schedule and my goals for The Around The Bay 5k. For now, I am a loaded corkscrew and I had no idea I had such spring in my step LOL (oh man)!

What are your short term goals?

Redemption Run

Well not exactly redemption, but it certainly felt better to have gotten the run done on the first take. I am referring to my Domino fiasco.

Today did not feel like a good day to run. It was dreary, grey and rainy most of the day. I felt very low energy when I got off work, however this mindset is easily crushed once the blood begins to flow.

Now as some of you may have read my last run was somewhat of a disaster. The biggest thing accomplished was likely the measurement of the track. I say this because, today I could just focus on the run and not be distracted by technology. ie like my pants. It was easier to just run because I knew where I needed to finish.

Lately, when I have ran, I have employed the Fartlek running technique. By the way I love this word it makes me laugh inside every time I read or type it! It does not evoke thoughts of running to me. Maybe it does to others but I have not investigated it origins.  I think its is even fun to say to new people. Yes, a funny word!

Ya, I am running Fartlek tonight! (Ha!)

Actually, I believe its Swedish for speed play. Its similar to interval training but rather than structured intervals you use what works for you and its really helped me. Its like a game. As you run you pick a point and sprint to it. Then, you jog till you catch your breath and do it again. If you feel good, you can pick another point and keep going. I use, light stands, trees and benches as points to run too. I think its a great way to increase pace and keep your workouts intense and at the same time keep your workout fun.

So last week I ran a 16:03 for the 2.4kms and this week....15:15! Pace 6:21 per km which is a PB!

Its always hard to go do something that's not easy regardless of energy levels but I can assure you the feeling when your done is worth every last bit of discomfort!

Here I am after warming down with a celebratory grin!!