Monday - 11/30/09

Ran 3.1 miles.

Back to the grind of running. Today wasnt much fun running wise and I struggled to catch my breath. I think spending 8 hours in a car yesterday and not drinking water along with the bad food choices made today difficult. I also really wasn't into it mentally since all I could think about was how much I have to do at home. But I am glad I ran anyway since I got a new fastest time!

Either I really am getting faster or my foot pod is getting wacky. Since my watch was pretty much even with the time clock at the race,when you factor in where I started the time vs the start line, I think I really am getting faster.

My new time is 34:53 which is 42 seconds faster than my official 5K race time and 6 seconds faster than my super secret goal of 34:59 for the race. WOW!

Mile #1: 10:54
Max heart rate 176, 96%
Average heart rate 167, 91%

Mile #2: 11:24
Max heart rate 178, 97%
Average heart rate 171, 93%

Mile #3: 12:35
Max heart rate 178, 97%
Average heart rate 171, 93%

I usually do not record my warm up and cool down walks but thought it might be interesting to see how my heart rate and speed are before and after I run.

Warm up walk: It was uphill most of the way
.37 miles, 14:38 mile
Max heart rate 143, 78%
Average heart rate 116, 63%

Cool down walk: uphill part of the way
.54 miles, 17:09 mile
Max heart rate 158, 86%
Average heart rate 134, 73%

Saturday - 11/28/09 5K race!

Today was the official 5k race to celebrate the Couch to 5K program!

Amanda and I ran in the 2nd Annual G3 "Stuff 'N Puff" 5K Run/Walk in Sullivan, Il and finished with a new best time of 35:35! Whoo Hoo. Amanda also got 3rd place for her age group. How awesome is that?

It was scary, exciting, nerve wracking, and so much much fun that I can't wait to do it again!
Part of the fun was seeing all the different people, the different age groups running, and the funny things. There was a guy dressed in turkey feathers, a guy dressed as Santa who lost half of his costume half way through the race, a guy whose socks said left and right, a group dressed in '80s flashbacks, and a little old lady and a little old man that came in faster than we did! On one hand talk about an ego buster.. on the other hand You go Grandpa/Grandma!

The run happened so fast that there wasn't much time to think of things and to remember to do all of the things I normally do in a run. I watched my speed but completely forgot to watch my time. Had I realized how well we were doing I could have pushed it and come in under my super secret goal of 34.59. We also slowed down at the end so that Chris and Sue to take photos of us. LOL. What is more important.. good photos of your first race or a fast time? Geez, that really is a toss up! ;)

So stats from the run.. I had my fastest overall time and also my fastest mile! I did not wear the heart monitor so I don't have the stats for that.

Mile #1: 10:37

Mile #2: 11:13

Mile #3: 12:45

I think we slowed down so much on that last mile because we got caught up in the excitement at the start and ran too fast. At one point we were doing 8 minute miles when we were in the pack!

Sue, Richard, Chris, and Addison were there to cheer us on and I am so glad they were there to see me run. Addison told me that next time I run in a race she wants to run too and that she could help me go faster. Hey, whatever it takes!

Friday - 11/27/09

Ran/walked 3.1 miles.

I changed my schedule this week to run Tuesday, Thursday, and then the race on Saturday so that I did not have to run back to back Friday and Saturday. Well, that plan didnt work out so well. We are in Illinois and the weather was horrible yesterday. It was low 30s, raining, and the wind was wicked. All of the health clubs were closed and it would have been a sure recipe for me getting sick running outside so I waited until today.

Today was a beautiful day for running with it being in the low 30s, bright and sunny, and no wind. I have not run 3.1 miles without a day of rest in between so I took it easy today. I only ran 2 miles and walked the rest of the way.

Stats from my running: My first mile was my fastest time ever and the second mile was still pretty quick.

Mile #1: 11:02 mile
Max heart rate 175, 96%
Average heart rate 155, 85%

Mile #2: 11:50 mile
Max heart rate 170, 93%
Average heart rate 159, 87%

Tomorrow is the big day! Any good thoughts for me and Amanda are appreciated!

Ran 2 miles.

I have a slight injury to my rear end area, specifically the piriformis muscle in my left buttock. Yes, it is a pain in my ass. ;)

The treatment is rest, ice, specific stretches, and massage therapy. Since it has been getting worse, and the big race is just a few days away, I decided to take it easy today and only run 2 miles. Not an exciting run since I was on the treadmill again.

Stats from my run:
Mile #1: 12:09 mile
Max heart rate 170, 93%
Average heart rate 159, 87%


Mile #2: 12:12 mile
Max heart rate 170, 93%
Average heart rate 159, 87%

I only have one more practice run before the race! Time really has flown by. It seems like it was just a few weeks ago that I started the Cto5K program and the real race was so far away. Now it is in just a few days! Keep your fingers crossed that my injury gets better and I am able to run on Saturday.

Saturday - 11/21/09

Ran 3.1 miles with a new best time of 36.21!

My legs and rear were killing me from the run with Disco but I stretched a lot before hand and powered through. My watch and the treadmill were pretty much in sync but I think Ill take the times from my watch to keep it consistent. I noticed that my average and my max are a lot closer together time wise. I am sure that is from being on the treadmill and not being able to fluctuate like I do on the road.

Stats from my run: I forgot my heart rate monitor strap so I dont have that data.
Mile #1: 11.59 minute mile.

Mile #2: 12:10 minute mile.

Mile #3: 12.07 minute mile. (1.1 miles)

Pace - Max 11:22 mile, Average 12:07 mile

I am not sure how but I am getting faster! At what point do I get kicked out of the penguin club? I think I may be safe for a while longer.

PS - To the guy next to me on the treadmill who was running at 11.5 mph which is 5:30 minute miles.. Show off.

And you sound like a heard of buffalo when you run faster than you should be running.

But you did make me run faster, so thanks for that! lol

Thursday - 11/19/09

Ran 3.1 miles.

Ran 3.1 miles with a new best time of 37.43!

I ran with Disco the dog today so I didn't have much hope in getting a new time or running the full 3.1 miles but he was great and I got a new low. I am not sure if it was because of running with him or now that my foot pod has been calibrated .. but who cares! 37.42. Woot!

I also ran a new route that had a lot more hills. With running up and down the hills and Disco pulling on me I am sure my back and knees are going to rebel tomorrow.

So stats from my run:
Mile #1: 12.14 minute mile. 11.44 average
Max heart rate 172, 94%
Average heart rate 159, 87%

Mile #2: 12.44 minute mile. 12:12
Max heart rate 177, 97%
Average heart rate 171, 93%

Mile #3: 12.33 minute mile. 11.34 average. (1.1 miles)
Max heart rate 178, 97%
Average heart rate 173, 93%

Pace - Max 9:57 mile, Average 12:17 mile

Monday - 11/16/09

Ran 2.5 miles. Should have been 3.1 miles.

Today was an interesting day for two reasons...
1)the time/speed/distance on my watch did not match up with the treadmill
2)the crazy lady.

This was the first time I was able to check the stats on my watch and foot pod versus the stats on the treadmill. I had not calibrated the footpod because everything I read said that you did not need too. I think I needed to. The pace time on my watch was 26 seconds slower than what the treadmill said.. so when my watch said 12:46 the treadmill said 12:20. I tried several different speeds and each time my watch was 24 to 26 seconds off.

If this is true then that means that my training times have really been approximately 40.02, 39.35, 39.34, and 37.08. Wow. I dont know enough about training with a watch to know it it translates the same on the road vs. the treadmill or if it will be off. Based on the pure math of the treadmill nubers.. running with the speed set to 5 mph which is 12 minute miles according to math and the treadmill but 12:26 on my watch.. I am more likely to believe the treadmill. Wow again.

I used the second mile to calibrate the foot pod and the numbers were more in line with each other after the calibration. I still dont know if I trust it so I am going to recalibrate it on the road and then try it on the treadmill again.

So on to the crazy lady and why I didnt run a full 3.1 miles..
I got a late start to the day so I did not get to the Y until lunch time and the place was packed. There was only one treadmill left next to a girl that looked at about my fitness level and speed. So I started on my warm up walk, was getting into the mental zone about to run, and the girl next to me starts screaming at herself. Outloud. It honestly scared me that I almost fell off the treadmill.

She started yelling at herself saying things like "COME ON. COME OOOOONNN. Dont be a big fat QUITTER! You're a QUITTER! QUITTER!" About every half a mile she would yell something "do it! DOOO ITTTTT! ARRRGH! ARRGH ARRGH!" It was just so bizarre and I couldnt take it anymore and quit at 2.5 miles.

I am all for whatever you need to do for motivation but could you please do it 4 or 5 treadmills down from me? Thats a little too much motivation right up next to me.

Friday - 11/13/09

Ran 3.1 miles.

3.1 miles in 38.36! A new Corey world record! ;)

I figured out how to use the lap feature on my watch to time each mile. Even more stats to work with!

Mile #1: 12.45 minute mile. 12.41 average
Max heart rate 174, 95%
Average heart rate 160, 87%

Mile #2: 13.13 minute mile. 13.01 average. This is with some wind, partly uphill, and .10 walking.
Max heart rate 174, 95%
Average heart rate 166, 91%

Mile #3: 12.33 minute mile. 11.34 average.
Max heart rate 179, 96%
Average heart rate 171, 93%

So my last mile was faster but my heart rate was up and I really worked for it.

One year ago today I was diagnosed with food allergies and Adult Asthma. The food allergies were a complete shock but the asthma was not since my mom and brother have/had asthma pretty bad. I went back to the allergist to see how I was doing since all the allergy treatments and with running.

11/05/08 - My fev1* was 76% before treatment and then 91% after a breathing treatment
06/01/09 - My fev1 was 79% before treatment and then 90% after a breathing treatment
11/12/09 - My fev1 was 89% before treatment and they did not do a treatment!

It looks like exercising really does make a difference! I have gone for mild obstruction to normal.. or at least as normal as I can be. Ha!


*FEV1 is the maximal amount of air you can forcefully exhale in one second. It is then converted to a percentage of normal. For example, FEV1 may be 80% of predicted based on your height, weight, and race. FEV1 is a marker for the degree of obstruction with your asthma:

• FEV1 60% to 79% of predicted = Mild obstruction
• FEV1 40% to 59% of predicted = Moderate obstruction
• FEV1 less than 40% of predicted = Severe obstruction

Wednesday - 11/11/09

Ran 3.1 miles.

So I have enlisted the help of Jill who is a Certified Sports Nutritionist. I met with her the other day for an initial consultation and to get help with my running struggles. I eat pretty healthy and know a lot about nutrition but was struggling with what to eat and when in order to really fuel and refuel. She took my height and weight, asked how much and when I run, and then asked a zillion questions about my eating habits.

Yesterday she gave me a meal plan for the days I run and the days I am off along with my calorie, carbohydrates, fat and protein requirements. she has it broken down to each meal so that I can substitute things and make sure that I am getting enough food. It is strange to say this but I knew I was not eating as much as I should have before. I think I was a challenge for her (aren't I a challenge for everyone? ;) ) since I have a corn and corn derivative allergy and am trying to go dairy free. With those restrictions it does not leave a lot for me to eat. It looks like she did really well with the plan and I have plenty to chose from.

I also bought a super cool food scale that has the data for 999 items and can calculate everything and anything you want to know about that particular food. Don't worry.. It will be used for good and not for evil. Used for good in making sure that I am eating enough of the portion.

So on to my run today.. The weather was beautiful but the wind was wicked and I am a bit wind burned tonight. It is so hard to run with a strong headwind and it really takes a lot out of me.
Stats from the run:
3.1 miles in 40.02.* A new personal best by 1 whole second!
I am putting an * next to it because technically 40.02 was my total time but not my actual time. In order to get to the running path I have to cross a pretty busy road. Most of the time I am able to get across without stopping but today I had to wait.. and wait.. and wait. I waited for about 20 seconds before I could cross. So if I had not had to wait I would have broken the 40 minute mark with a time somewhere around 39. 42. Talk about being bummed!

Max heart rate was 174 (95% of my peak zone)
Average heart rate was 166 (91% of my peak zone)
You can see that I was working harder than last run for almost the same time. This shows how much running into strong wind affects you.

Average 12.56 mile. This average comes from my running time and the small of walking during the 3.1 miles.

Monday - 11/9/09

Ran 3.1 miles

Since I am all about statistics and numbers here are some fun facts from my run today thanks to my watch..

3.1 miles in 40.03 which is a new personal best for me! Wooo Hooo!
Max heart rate was 170 (93% of my peak zone)
Average heart rate was 159 (87% of my peak zone)
11.53 mile with an average of 12.56 mile.

I only walked about .2 so my miles are still slow but they are getting faster. I can feel that my lungs and legs are getting stronger from going slow the previous times and building up my strength.

Today I ran with a dog for part of the way.. but it was not my dog. This mangy looking thing ran up to me along the path and for a minute I wasn't sure if he wanted to sniff me or bite me. He sniffed around a bit and then started running with me. We ran for about a half a mile when he ditched me for something more interesting. What is it with animals wanting to run with me?

Week 9 Day 3 - 11/06/09

Brisk walk for 5 minutes. Run for 3.0 miles or 30 minutes.

Due to many different factors I was super short on time so I was only able to run for 2 miles. I am not exactly sure of all of my times and stats since I was messing around with my fancy new watch and deleted some of the data. But my running time for the 2 miles was 26.38 which averages 13.19 miles. Still pretty slow but I do feel stronger each time I run. Next week I am going to work on going a little bit faster and bringing down the time.

Technically today is the last day of the Couch to 5K program! I can't believe I did it and want to keep doing it! I really didn't know what I was getting into when I agreed to do this with Amanda. I thought it would be some short thing that lasted like a week or two and wouldn't involve much. Little did I know! LOL But I am glad that I am stubborn and stuck with it, even with the ups and downs of training to run.

Amanda, thanks for talking me into doing this. I am proud of you too! You have put a lot of time and effort into training and you have been a great motivation for me. I am excited about running with you in the next few weeks and how much fun we will have at our first 5k.

We'll celebrate finishing the 5K with a Bloomin' Onion. ;)

Week 9 Day 2 -11/4/09

Brisk walk for 5 minutes. Run for 3 miles or 30 minutes.

I ran 5K again today. This time I was outside and even had a strong wind! I actually had the energy to keep going so I really ran 3.25 miles and went 4 miles total with my before and after walking.

I bought a heart rate monitor watch that also has a foot pod that calculates speed and distance. Boy what a difference it made! I was able to watch how fast I was going and see how high my heart rate was. I found out that I run like Chris drives.. I speed up, slow down, speed up, slow down. ;) So I used the mph function to keep my stride consistent which kept me from going too fast and burning out. It was also nice to glance at my watch and see the distance instead of having to fool around with my Blackberry. The watch is a Polar RS300x sd and I highly recommend it if you are looking for something like this. It is expensive, and I had to promise my birthday money to pay for it, but it is well worth it!

I also liked that I could just run without having to map out my routes beforehand. I found a new path today that was not hilly and had pretty scenery which I would not have found if I had been concentrating on sticking to a predetermined route.

I am now starting to get excited about the official upcoming 5K race!

Week 9 Day 1 -11/2/09

Brisk walk for 5 minutes. Run for 3 miles or 30 minutes.

Today was a huge success since I ran 3.1 miles.. a 5K. Woooo Hoooo!

I did everything differently than I normally do. I listened to slower music, reduced the speed on the treadmill, ran in the evening instead of the morning, ate different foods, drank more water, and then had a teaspoon of peanut butter before running.

I don't know if it was one of those things or all of them, and I was pretty slow at 43 minutes, but who cares!

I ran my own personal 5K today!

Running with a Dog - 11/1/09

With Chris being gone, the bad weather lately, and us being so very busy the dogs have not gotten enough exercise so I thought it would be a good idea to run with them. This morning I took Disco out with me for a 3 mile run.

Those of you that know Disco are now laughing AT me and not with me, aren't you?

Yes, it was comical to say the least. Disco is probably the worlds worst leash walker and he set a new personal best today. During the 5 minute warm up walk I had to stop at least 10 times to untangle him from the leash, tripped over him 3 times, had to stop for him pee on 8 bushes, he tried to follow a scent and jerked me off my feet 2 times, and tried to run after numerous squires/joggers/dogs/blowing leaves. I was hot, sweaty, and exhausted even before I started running.

He did really well on the actual run part. He had his ears back, tail down, and was just trotting along in front of me. He seemed to enjoy it and didn't want to stop running when I did. I wasn't sure how far he could go, and really didn't want to carry a 37 pound Border Collie home, so we only went for 2 miles and ran for a little over a mile of that.

Now Jesse is mad and pouting. I swear that having two dogs is a lot like having two extra kids!