Tempo Run, Blackout, and Hot Shoes

Slacker
Tonight was week 3 of Time 2 Train, and I had not done any running since week 2 of Time 2 Train. Lots of busy stuff going on lately. Fun stuff, but it took away my time and willingness to run. So this next week, back to my little routine!

Tempo
Tonight in class we did a tempo run. This is where you do fast short runs instead of the longer distance slower runs that we're training for. There is a half mile loop around our training facility, so the plan was to warm up for one lap, then run 3 as fast as we can (without having to stop or walk), taking short water breaks between each lap.

Here's how I did:

Lap 1 - warmed up
Lap 2 - 4:55
Lap 3 - 5:00
Lap 4 - 4:47

That is less than a 10 minute mile average, so I feel awesome about that!

Blackout
After the run I stayed for the optional cool-down. After several of our group exercises, I started to feel dizzy. Then I couldn't see and I felt like throwing up, so I sneaked in the building and soaked my neck with a cold wet towel. After a couple minutes and I was feeling strong again, but the whole ordeal was kinda weird.

High Heels - Yes!

I feel more motivated to run when I wear high heels and skirts to work. When I look down and see the new definition in my leg muscles, I see the results of my hard work. That feel incredible! Something that has helped are my Dr. Scholl's High Heel Insoles. I can wear heels all day and my feet aren't throbbing at the end of the day so I can run after work. (I received a free pair of these from BzzAgent and all they asked in return was my honest feedback. Sweet, huh?)

Running Bites!

Tonight I set out to do 5 miles and it did NOT happen.

I took a wimp walk at about 2.5 miles then got attacked by a swarm of mosquitos. I had to stop running to slap the little jerks off of my legs. I looked behind me and saw a small black cloud following me for more than half a mile.

They even bit my shoulders, back, and butt through my clothing. Thank God for calamine lotion!

The backs of my legs are a lot worse.

You should see my running shorts. They're covered in blood spots from where I slapped them, as is my shirt. I even had to clean blood off my iPod cord. What gives?

I can't stop though. I'm officially signed up for a 10k on October 9.

Time 2 Train, Fartlek

My new favorite word is pronounced "fart lick". In a nutshell, this is where you stick little speed bursts in your run.

Back to School!
We fartleked for a mile tonight, after a group exercise session that resembled a 5th grade PE class. Yes, this was the first week of Time 2 Train. I was expecting a LOT more people, at least a couple hundred. But there were maybe a couple dozen people there, and only one leader who makes me look like an old lady. Seriously, I think he's about 20.

Challenge:
Tomorrow at work/school, try using the word fartlek in a conversation without cracking a smile. Bonus points if you are on the phone with a customer.  ;)

Thunder Run

Today was the Thunder Run. This race is on one of the runways at the Lincoln airport and even though it was a perfectly cool and somewhat breezy morning, being in the middle of a sea of concrete makes it hot.

I took some time off of my last 5k, and I'm happy about that!

Here's this for you Air Force folks who want to know the details of the airplane.

View from the driver's seat.

Had to take a picture for Amber!

Jeremy warming up. Looks like I caught him airborn!

Ava stayed nice and hydrated.

Here comes Jeremy!

Here comes Jenny!

This was me trying to finish under 33 minutes. Oh well.

Here's me crossing, and in green, the famous Ann Ringlein of the Lincoln Running Company, our fearless leader for Beginner's Luck! I heard her cheering me on but didn't see her till afterwards. Go to her store and spend lots of money!

Catching my breath in the airplane. Couldn't find a seat anywhere else!

Ava thought this was really cool.

We all finished strong and beat our times from our last 5k.

Favorite Podcast and My Running Tips

I haven't been out running since my 5k a week ago. So tonight a little after 8, I decided to give it a try. Not only did I run all the way around my impossible loop, I kept going and did 4.31 miles without stopping!

Here's what helped me so much:

• How To Do Everything. This is one of my favorite podcasts. In the July 28 show, someone had called in saying they wanted to run a 5k and asked for advice. The hosts went out and ran a 5k, bringing their recorder along (did I mention that I LOVE this podcast?), and one of their pieces of advice was that if you think you're running fast enough, slow down. I took their advice tonight.
• Music! Yes, the obvious. For the first 20 minutes I listened to today's episode of How To Do Everything, then listened to a little Jackson 5, Dixie Chicks, and Ben Folds. This was my first time running with my iPod because I've been worried about not hearing cars or dropping and breaking it. I wore 2 sports bras, stuck it between them and hit the sidewalk. ABC 123, baby!
• Pretend it mattered. I didn't think I could do my whole 5k last week, but I knew I had to in order to make my one mile a month goal. So I pretended it was the end of August and that it was my last chance to run 4 miles before the first of September. 

So that's how I reached my month goal 28 days early!

That's it for tonight. I feel so energized from my run but I really do need to get some sleep.