Tag Archives: jogging



And it’s all thanks to my son. We’ve started running together, and I’ve wanted him to do it the right way so we’ve started out very slow and steady. We are running a 1/1 interval and going anywhere between a 1.5 and 1.6 miles in 20 minutes. I was looking around Jeff Galloway’s site the other day and found this bit of information:

  • Here are my recommended ratios of running and walking, based upon your pace per mile.
    Remember that long runs should be run at least 2 min/mi slower than your projected finish pace in the marathon. An additional slowdown should be made for increased temperature: 30 sec per mile
    slower for each 5 degrees of temperature increase above 60F. It is always safer to walk more often.
  • Run-walk-run ratio should correspond to the training pace used:
    8 min/mi—run 4 min/walk 35 seconds
    9 min/mi— 4 min run-1 min walk
    10 min/mi—-3:1 (this is what I was shooting for)
    11 min/mi—2:30-1
    12 min/mi—-2:1
    13 min/mi—-1:1
    14 min/mi—30 sec run/30 sec walk
    15 min/mi—30 sec/45 sec
    16 min/mi—30 sec/60 sec

Jeff Galloway is a marathoner and a pioneer in the world of running. He advocates walk breaks, even for seasoned athletes. His emphasis is to take a walk break BEFORE you NEED one. This started to get me to think WHAT IF. So today I gave it a shot.

I was scheduled for a 4 mile run today and usually run those at a 10/1 interval. By mile 4 I’m pretty spent. I KNOW I don’t want to go any further and I’m usually sucking some wind. I feel fine, but I’m done. During my run intervals I can usually maintain an 11:30 pace or so, and I NEED my walk breaks (like a drunk needs his whiskey).

Today was different… WAY different. Today I did a 3/1 interval. During my 3 minutes of running I kept a steady 10:30 pace in some places it was a 9:00!! That’s a whole minute faster than my usual pace. Then I’d walk 1 minute. Most of the time I HAD to make myself walk because I felt I could keep going, but I stuck to my plan. By mile 2 I was feeling so good, I told myself… “Let’s go for 6 miles today”… HECK YEAH! So I did, keeping that steady 3/1 throughout.

I HAVE NEVER FELT SO GOOD! When I got to 6 miles I could have easily kept going. The hardest bit was right after a hill, but keeping that interval I was able to recover without a problem. at mile 5.5 I even bumped up my pace during my run interval to a 9:00 pace! Usually by the end of my runs I have barely enough gas in the tank to finish. Needless to say, I am VERY excited and think I have found my new love.

I’ve found some new music to listen to, as well. I’ve made a running mix of stuff by Vitamin String Quartet and Penguin Cafe Orchestra. It’s all instrumental and it ROCKS! This music makes me happy… I actually find myself smiling listening to it. You should definitively check them out.

Now off to clean house!


Let’s be Honest

Let’s keep it real. That’s what I want this blog to be about. Seriously, did I think training for a half marathon was going to be all sweet dreams and roses?? NOPE. So, today, this blog is going to be about the reality of my first 9 mile “run”. It sucked. I finished. The end.

Last night I knew that I was going to go 9 miles today. I started the “stoking one’s self to kill one’s self” process around 7pm. Saying things like, “Hey, you can do this”, “How much worse can 9 miles be than 8”, “Better get to bed early tonight, 7am comes quickly”. All these thoughts went through my head, and I truly thought I was ready to run. I thought about what I wanted my interval to be, my pace, etc. etc. All of which I totally tanked on.

7am did indeed come, and I was out the door by 7:15. I had settled on a overly optimistic 10/1 interval (listen carefully, can you hear the bells of doom??) cycle and kept a pretty steady pace (I didn’t check my Nike+ so I can’t really tell you what that pace was but somewhere around 11:00 or so). I mean, come on, I use a 10/1 for my daily 4 milers… that should work, right?? It worked GREAT for the first 5 miles. Someone didn’t tell my body that it had another 4 to go. at 5.5 miles I was pooped. So, I changed my interval to 8/1 thinking that would be better. Well I ran for about 2 minutes before needing a walk break. by mile 6 I just buckled and set my watch for a 2/2 interval (that was after walking for about 6/10ths of a mile). I was bummed.

Looking back (I hate hindsight… don’t you??) I knew that a 10/1 interval was way to aggressive. When I ran my first 8 miler I used a 6/1 and felt pretty good through the whole thing. What happened to my brain??!! Who’s brilliant idea was it to do a 10/1?? I’ve run two 8 milers both of them at 6/1 and my average pace hovered around 12:20 or so. Today?? Not so much. My average pace was a very slow 13:34. It’s okay. I finished when I wanted to quit at 8 miles. I pushed through and finished the mileage I had set for myself to complete. I know, deep down, THAT is what it’s about; at the same time I’m a bit disappointed in myself too.

Anyway… I can proudly say I’ve completed 1/3 of a marathon! I do need to remember that it is all a process. I need to be able to look at what was accomplished and be very happy with myself. When I wanted to quit, I didn’t. I pushed through, EVEN if it was a VERY SLOW push.

Don’t give up. Keep on pushing no matter how slow it may be!

Mother and Son Bonding

“Mom, can I start running with you?” My son, who is 14, asked me that the other day. He also asked me to show him some upper body weight routines as well. My next confession may throw me into the “worst mom ever in the history of mankind” category, but I have never pushed my kids towards sports or anything like that. Oh, I’ve asked them off and on “are you interested in playing X”, or something of that kind, but I’ve never pushed. I played sports in High School and really enjoyed it, and for most of my adult life I have enjoyed being active, going to the gym, etc. So, when Judah was 5 we put him into soccer (like every good American family should do, right), but he soon showed me that if he wasn’t interested in playing… well, he wasn’t going to play. I admit, I was a bit bummed but I wasn’t going to make him do something that he wasn’t enjoying. End of discussion.

So, you can imagine my surprise when he came up to me and asked if he could start running with me. THIS is what I wanted all along. I want them to be motivated INTERNALLY, because then it will be something lasting and enjoyable. And, the fact that he wanted to run with me, just made my day. We are going to start running together on MWF (my runs are on Tues. and Thurs.) doing the couch to 5k program. Once he builds up we can start running on Saturday’s together, too. I’m also going to buy some hand weights for him to use at home. Our deal is that he will workout at home until January, and then we’ll see about a gym membership.

We are starting next week. I’ll keep you posted on how it goes!

Time, Time, Time

Yesterday I ran a very nice 5.1 miles at a very comfortable 11:41 pace. I know, I know! Shouldn’t I be pushing for that 9:00?? Even a 10:00?? Nope, not me. I’ve decided that I like a nice 11:00-12:00 pace. I enjoy it. And after all, why do something if you’re not going to enjoy it, right. I’m not sure how many more races I’ll do after I run the 6k and Half with Beth. I know that I will have a great time, but I’m not sure how much I want to incorporate that with my fitness. I don’t want to loose the joy. If this is going to be a lifestyle change, and a permanent addition to my way of living, then I CAN NOT loose the enjoyment.

I know some people thrive on competition, and to be very honest I am one of those people. However,  it is very easy for me to get consumed; never good enough, always pushing. There are aspect of that attitude that are very good and healthy…. I’m just not sure I want that to be my attitude toward my running. I want to keep my running in it’s place in my life. A healthy place. An enjoyable place. But not an all consuming place. That is my decision and I think that decision will be so much better for me and my running habit in the long run (haha.. again such humor).

Beth, you’ve said you want to run with me during the races, and I would LOVE that. But, I’ll let you off the hook if I’m just going too slow, you have my permission and blessing to leave me in the dust. I promise there will be no hurt feelings whatsoever, but you will have to buy me breakfast afterward.

Remember, whatever you do enjoy it… it may not always be easy but there should be joy in the journey!

To Interval or Not to Interval…

I “ran”  a little test today (hahaha I crack myself up!). I wanted to see what, if any, difference running the whole distance made on my time as opposed to interval running (run/walk). What did I find out, you ask? Well, I run about the same pace either way. The difference come later, as I’m nearing mile 4. When I interval I have much more reserve and can finish much stronger than when I don’t interval. Take for instance my run on June 3rd: 4 miles @45:41, and my run today: 4 miles @45:39. My interval on the 3rd was 10/2 for the whole run and today I ran the whole distance (I took 1 walk break after the first 3.1 miles, but not enough to call it an interval). My times were almost exact, but the way I felt was not. With my run on the 3rd I was able to finish strong, I  was tired and spent, but felt good. Today, I was huffing and puffing. I really had to take the last .9 miles at a very slow pace (probably close to 12:00, if not slower). I could really feel the difference in my legs too, and that didn’t help my time. I don’t think the over all drain was worth the 3 seconds I shaved off. I do know this, I would have been hard pressed to run any further today.

Basically, I can totally see the benefits of running with an interval. It helps me pace better and enables me to give more at the end of the run. Am I glad I can run 4 miles with just one walk break… sure. BUT, on the whole I’d rather finish feeling great than feeling like a truck hit me. In the end, it’s about fitness and whether I run/walk 4 miles or run 4 miles, it’s still 4 miles… and THAT is what’s important.

Howdy Stranger!

I haven’t blogged in a while, but not because I haven’t been running! I just logged: 244.77 miles in my quest for 1005, day 111 out of 365, and week 16. Running is beginning to become something I actually look forward to, and find that I feel better through out the day if I do it. This is good, as I hope it’s an indicator of keeping it up for the long term.

This past Saturday, I ran my first 6 miles! I felt pretty good through out the whole thing and even got the chance to run through some hail (If said like a true Texan I can say “I ran through “hail” and back” and it sounds pretty much like a bad word). When I started out it was humid (blech… it’s hard to run in humid weather) and overcast but no rain or anything. Then at about mile 3 it started to sprinkle then tiny hail appeared. I was going to cut my run short (I’m not crazy!!) but after about two minutes it stopped, and I decided to finish it out. There was one killer hill (I was a very slow incline, but it seemed to last FOREVER) that I had to walk at the end, but I pretty much kept my 5/1 interval and finished with an overall pace of 11:43 which is a whole 12 seconds FASTER than my pace on my last 5 miler (2 weeks prior)! Yay! At least I know that I can finish 6 miles and still walk and talk after it’s over.

I hope that whatever you put your mind to do, you have success (unless you put your mind towards robbing a bank, then not so much). Have a great week and keep pursuing what it is God has put in you to pursue!!

New Watch

This weekend I got a new watch. I had an inexpensive one from Wal-Mart that I had been using.  I liked it but the only problem is it only had one countdown timer. So when I would run intervals I would have to set it for 5 minutes let it count down, then reset it for one minute let it count down, reset to 5… you get the idea. I figured as I start adding long miles (5 plus) this could become a pain in the old patootie, so I went ahead and invested in a Timex Ironman that Beth had suggested to me (PLEASE don’t get any ideas that I’m going to do an Ironman… just sayin’) . Mine is the same model as above, only in pink (Academy only had pink and black so I went with the pink).

I really like this watch! It has TWO interval timers you can set independently, and you can have them cycle over and over. So you can run, and when your first interval time (say 5 min) is over it will beep and then your second time starts immediately! No buttons to press until your done with your run. How cool is that? The one thing I have found that helps is if you set it for MINUTES as opposed to HOURS. This morning I had set the first timer for 08:00, not even considering that someone would want an interval of EIGHT HOURS. When I looked down after a while (13 min. actually) 07:47 my first thought was, “Surely I’ve been running for more than 3 minutes!” Then I thought maybe I set the watch wrong, and instead of “Repeat” after the timer was done I was supposed to put “Stop” and it had skipped the second interval time and just restarted the first. So, I tired setting it to 08:00 with it stopping after that was done. Again I looked down after about 5 minutes and saw 7:55… I KNEW I had run more than 5 seconds and that is when the light bulb went off. DUH.

I still don’t know who would need a running watch to count down 8 hours of ANY physical exercise, but it’s good to know I can. Heck, I could interval 99:99 / 1 minutes if I ever needed to. Right?