Back in my Running Shoes

I'm back in my Running Shoes

A friend asked this week if I was considering running in the Monument 10k next year. Honestly, after wogging it last year I had settled that once is enough for me.  However, something sparked in me maybe that's just what I need a Race to look forward to.  Something to focus on instead of having anxiety that I would hurt myself again if I got back into my running routine.  So.... I made the decision to run it.  The race will be on April 13th.   

PLANNING

So one of the first things I did was determine how many weeks I have to prepare and the answer is 18 weeks.  That's plenty!  THEN --- I looked at my RunMeter app and found that it has a 12 week 10k training plan.  Knowing that you want to keep your improvement at 10% per week I worked backwards from Week 1 for 6 additional weeks and came up with my Running Plan:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	W30	0.5	W30	1	W30	1.25	W30
2	W30	1	W30	1.25	W30	1.5	W30
3	W30	1.25	W30	1.5	W30	1.5	W30
4	W30	1.25	W30	1.5	W30	1.75	W30
5	W30	1.5	W30	1.5	W30	2	W30
6	W30	1.5	W30	2	W30	2	W30
7	W30	2	W30	2	W30	2.5	W30
8	W30	2	W30	2.5	W30	3.5	W30
9	W30	2.5	W30	2.5	W30	4	W30
10	W30	2	W30	2	W30	3	W30
11	W30	2	2.5	W30	2	4	W30
12	W30	2	3	W30	2.5	4.5	W30
13	W30	2	3.5	W30	3	5.5	W30
14	W30	2.5	W30	2.5	W30	4	W30
15	2	2.5	W30	3	2.5	6	W30
16	2	3	W30	3	2	7	W30
17	2	3.5	W30	3	2	8	W30
18	2	2.5	W30	2.5	2	6.21	W30

Today I ran 1 mile and it felt so good to complete it.  Mentally I had a little bit of a struggle but physically I had no issue completing it.  

HOORAY - it's great to be back in my running shoes.

This is just a sideline not a set back

I've been making some great progress these past few weeks.  Enjoying the changes in my program to run for 1 mile straight, increasing it slowly.  It was really feeling great.

My body however is saying take a little rest.  Last week on a run, I felt my calf was a bit achy but thought it was just the extra effort I've been putting in.  On Saturday, went out for 1.25 miles in the neighborhood.  Around the 1 mile mark I started feeling some cramping in my calf was pushing through it as it was more of a 3 or 4 on a 1-10 scale.  Tried to stretch it a little, it continued to feel tight and achy.

So I find myself today at a PT session.  My calf needs to Rest.

Though - I will say the stretching felt amazing so glad to have a few new ones I can use.

This is just a sideline not a set back

Plugged In

The Runmeter app works well for me.  It has preset run training options of 5k, 10k, half-marathon and a marathon.  I can also create my own plans.  Today I set up a 3:30 min warm up, 1 mile, with a 3:30 min cool down.  The 1 mile run was set for a 13-14 min pace. You can set your music playlist. Choice the voice read out options.  So much versatility.  

I set out today as an extra run day (number 5 for the week).  I set my pace for 13 -14 mins and the voice kept saying to me slow down pace now.... I would slow down and it would still say slow down.  I never stayed in 13-14 it was mostly 11-12.

I was pleasantly surprised that I was able to:
1) Run outside for 1 mile straight (I've been running on a treadmill)
2) Run a 11-12 min pace
3) I can actually enjoy it
4) ****If I'm honest with myself I'm ready to step it up and go a little further for next week.

Now on to the playlist - Music is key for me.  It helps me get in the moment and also through the mental aspect of running.  Today I added a couple of new songs to my playlist thanks to both my daughter Stephanie and friend Kim.

Picking Up the Pieces: http://www.youtube.com/watch?v=Ijel4Vcqd9g
New York: http://www.youtube.com/watch?v=hvXeUqlfxhY

If you are looking for a good beat for your run, walk, jog, or workout - check these out.

Cause for Celebration

Today, started with a cause for Celebration...

I ran 4 times and each time for a non-stop mile.

Give me a Hi-5 -------------------->

This really took a mental shift and the words

I Can Do It

It wasn't necessarily easy however, it was very rewarding.  On a few occasions I felt like giving in and telling myself oh wait until tomorrow.  However, I persevered and gave the gift of me time to myself and I must say it was so worth it.  

Celebrate the little things in life today and when you need a Hi-5 stop by and I'll be here for to give you one.

Learning to Listen and Challenge Myself

At the end of last week while at the Hotel in Plano, I decided to change my Wog.  I wanted to see how I would do not stopping for 10 mins of running.  Well SURPRISE, I could do it!  I started with 5 mins of warm up, 10 mins run, 5 mins of cool down.  I did it and I wasn't sore, I felt awesome and had the most amazing shift occur mentally.  So, I'm going to continue moving forward in this same way.

Today, I listened to my body which said we can go farther.  I jumped on the treadmill this morning and went for 5 min warm up, 14 min run, 5 min cool down.  The 14 min run was for 1 mile.  Finishing the Wog at 1.5 miles.  Sweetness!

I also believe I can push even further than that.  However, I know me well enough to know I have to get comfortable with this before I push forward/farther.

Being Me - Wogging it Forward

I'm still on the road for a few more days.  Coming to Plano, Tx from Utah was a tough leg of my travels.  However, today when I saw this picture it really reminds me of the truths I experienced within myself while I was on Retreat.

"All I can do is be me, whatever that is"

Part of Trust Your Journey is the acknowledgement that it is MY Journey and I'm the one who steers it.  Listening to my inner voice and acting upon my truths.

It's such a good journey because I'm in charge 100%.

Now for info on my WOG.  I'm starting week 3 or is it week 4 of my attention to FORM.  I'm really starting to feel the difference that Form can make.  I'm experiencing a heightened endurance factor even with the gradual increases in duration and speed.  Today my interval included:

5 min warm up
2 min run / 2 min walk
5 min run / 2:30 min walk
  (repeat this 3 times)
5 min cool down

I was able to WOG for 2.93 miles just about a 5 k.  How powerful that is for my body.

Also today I'm noticing my clothes are feeling great.  I have a shirt that in the past was quite tight around my the top of my hips and now flows just past there and rests comfortably on my hips.

Next up for me - I will be outlining a list for my health and manifesting the goodness even more.  The dedication to Form has shown me that I can manifest even more.

Continue following me as I Wog to Run - and Trust my Journey

Trust the Journey

Trust the Journey!!!

Today I find myself in St. George Utah for a Value to Vision Retreat with some amazing ladies & Val :) ... This is the view from my amazing room.  The weather is simply amazing.  Just cool enough to need a light sweater and just sunny enough to need shades!

I walked into the outdoor sportswear store and there was a beautiful shirt laying there that said Trust the Journey.  I grabbed it up in a heartbeat, along with a journal, I think I may go back and grab one of the necklaces as well.  It reminds me that my life is a journey and I'm living it the best way I can.  Trust It.
I think that's going to be my theme at least for the next few days if not for the next few months maybe the year!  Something powerful about those words that can mean different things to each and everyone of us.  So today I'm trusting.

WOW - I've often said Enjoy the Journey - it takes on a new depth to consider Trusting the Journey ...  More to come on this topic.

As this is a Spa / Resort, I booked a few treatments.  I start this evening with a 50 min massage - so wondering if I should have made it 80 mins.  Then I go for a manicure tomorrow.  Friday a Facial.  Saturday / Sunday may just find me hanging out in the spa enjoying the peace and a good steam.

So onto my WOG - today was my 2nd day of my new program and working on my form.  The altitude definitely plays a trick on you however, I will share I was able to push through the mental games and Trust my Journey.

It's All About Form

I'm no expert .....  I'm a runner in the making ......  Willing to learn along the way

Today's Stats:
Location: Treadmill
Distance: 2.72
           Warm Up - 5 min Walk
                  3 Repeats - 2 min Run / 2 min Walk; 4 min Run / 2:30 min Walk
           Cool Down - 5 min Walk

Today is the first day of my 4x a week training plan.  My focus is form.  In considering what it will take for me to make progress, form was first thing on my mind to try.  Here are some of the highlights from an article from Women's Running Magazine:

Head Up - Eyes focused ahead
Shoulders Square - Upper body lifted
Arms Swing close to body at 90 degree angle, oppossing the
legs
Hips straight - Core lifts feet off the ground
Land under your center - Mid foot strikes the ground, short quick strides (180 bpm song good for this)


I have to say, increasing my time and volume of run time today along with monitoring my form really allowed me to get out of my head.  My legs felt amazing throughout the whole Wog.  I did however, have issues with my breathing in the final repeat so I believe I need to do some breathing exercises to get my lungs used to the increased volume.

I'm a work in progress and progress feels great.

Time to Step it UP

I've decided that it's time to step up my Wog to Run.  I created a program on my RunMeter app aligning a new 4x a week Wog schedule. To view the app -  RunMeter

4x Week 1 Schedule:

Mon, Tues, Wed
          Warm Up - 5 min Walk
           3 Repeats - 2 min Run / 2 min Walk; 4 min Run / 2:30 min Walk
           Cool Down - 5 min Walk

Saturday
          Warm Up - 5 min Walk
           Run 1 Mile at a 13:54 - 15:38 / mile
          Cool Down - 5 min Walk

I'll share my subsequent weeks schedule as I go along.

From procrastination To pushing through

Yesterday, I had all good intentions to get up early and get my Wog in on the treadmill before I went to the Airport for a trip to Atlanta for work.  That good intention feel off when I woke up an hour later than I had wanted to.  Then I set the intention to get on the treadmill when I got to the hotel, however, I allowed other non-priority activities get in my way.  This morning, I chose again to sleep in.  HOWEVER, I did keep looking at my calendar and found a pocket of time from 3:30 - 4:30 to make it happen.

Move through the Mental Shift:  I jumped on the treadmill and made the conscious decision to not look down at the time!  I used some positive self talk - Your muscles are strong, your stride is strong, your breathing is free and easy, your shins are long and lean to carry the load... I focused on a mid-foot land and a relaxed shoulder.

Week 3 Repeat Day 2 Completed.

In the 3rd repeat of the Wog cycle I found myself getting a bit lazy and pulled back the speed a couple of notches and breezed through the 32 mins.

2.25 miles
265 calories
32 mins

Procrastination turned into a successful WOG!

Enjoying My Journey

Earlier this year I made the decision to start running.  I had only run a few laps around a track and that was back in high school (just a couple years ago <wink> <wink>).  Something I always admired when watching olympics, a local race, someone I know sharing their running stories; I just knew I wanted to start.

On my decision day, I downloaded a Couch 2 5K app for my phone, jumped on a treadmill, and used a few favorite songs; started walking/running - Wogging!

I fulfilled my innermost dream to run a race in March 2012 the Shamrock 5k, followed by another race a 10k race in May 2012.

With no other race planned, I found myself Wogging every now and then.  There was no rhyme or reason to my outings; when the mood hit me I hit the pavement or the treadmill.

Why Blog?

I've started this blog to help me create a personal accountability with myself.  I want to move from Wogging to Running.  What a better way than to share the Journey, including all the ups & downs that I'll encounter along the way.

What's my Training Plan?

I'm currently using RunMeter 5k training plan and I enjoy many of the features it offers me to progress from week to week.  The program gradually adjusts the walk/run patterns.  Also it's flexible enough for times I may need to repeat a day or even a week.

Where am I now?

I started Wogging again using RunMeter on Sept. 18th.  The plan calls for 3x a week and my priorities have been a bit out of focus so I've basically Wogged 2x's a week for the past 4 weeks.  I decided to repeat Week 3 (Warm Up Walk 5 mins, <Run 1 min, Walk 1 min, Run 2:30 min, Walk 3:00 min> repeated 3x, 5 min Cool Down) because mentally I struggle during the 2:30 run cycles.  Mentally I haven't been able to get out of my head.  I realize the best thing for me is repeat it so that I can make the mind shift that is necessary for me to continue moving forward.

Am I enjoying the Journey?

Most definitely!!!!    So much so, I want to capture it for the memories that it's bringing to me.  If you stumble upon my blog, follow me from the start, or drop in from time to time; Thank YOU for taking the time with me.