We ran three intervals of 1.44 miles around the park with my training group.
I'm not sure I would ever have the focus to do intervals alone. It is really hard to push yourself to run that fast by yourself.
I ran the first loop at 8:13 pace
The second in 8:35 pace
The final in 8:45 pace
It was windy and that made us feel a bit slow but I am pleased with my pacing. I am surprised my last loop around the park was still below 9 min mile pace since I was feel really tired.
I'd love to run the 5k run on May 15th at the Running Zone in under 8 minute pace (or even to just maintain that 8:13 that I kept up for 1.44 miles!). That would be a 25:30 time and would keep me on the fun honor board they have for age divisions at the back of the running store (I'm 3rd place for age 30 - 34 with a time of 26:04 right now).
Tuesday, April 20, 2010
Sunday, April 11, 2010
New 10k Personal Record
Today I got up at 6am to drive to a race at our city zoo. I spent the morning by myself cheering on the 5k racers. Trying on new Saucony shoes that they let me run in for free and waving at baby ducks in the pond. I saw lots of local elite racing teams warming up and winning this local race, those people are fast! I'm still waiting to see the results posted on-line.
I felt good the first three miles but faded due to lack of fuel. They weren't handing out Gatorade (just water) and I didn't have any gu to eat to keep my legs movin. Nevertheless I still ran it in 54:54 (8:50 pace).
Mile One: 8:19
Mile Two: 8:32
Mile Three: 8:56
Mile Four: 9:00
Mile Five: 9:13
Mile Six: 8:59
Last .2: 1:50 (I didn't have much kick left)
Last year I ran a 10k in around 66 minutes or a 10:40 pace so 8:50 pace is much faster for me. My goal is 8:30pace or less (I'll get there some day). I felt actually rather slow especially since I ran pretty much this pace for my half marathon on March 14th. My training has really slowed down since then though so I think therefore I am slower than I was on March 14th (or for sure I have less endurance). This race also shows how amazing my half marathon showing was since I ran the first 10 miles of that race at 9:12 pace and then the last three at 8:45 pace to make it under 2 hours. I kept telling myself to run three 8:45 miles at the end of this race, since it was much shorter (but without proper fueling they wouldn't comply). Perhaps I was just missing my brother Eddie motivational phrases to kick it into a higher gear near the end like, "You are an endurance athlete! Look at you! You are amazing sis! You are doing this for your kids! Look how fast you are!" I think each sentence takes like 5 seconds off my pace.
It is funner to run a race when your friends and family are running with you or cheering for you. But lots of races are held on Sundays so that is hard for our family. I did make it home, then to the shower, and then to church in time (which really was the real race).
Keep running!
Sarah
I felt good the first three miles but faded due to lack of fuel. They weren't handing out Gatorade (just water) and I didn't have any gu to eat to keep my legs movin. Nevertheless I still ran it in 54:54 (8:50 pace).
Mile One: 8:19
Mile Two: 8:32
Mile Three: 8:56
Mile Four: 9:00
Mile Five: 9:13
Mile Six: 8:59
Last .2: 1:50 (I didn't have much kick left)
Last year I ran a 10k in around 66 minutes or a 10:40 pace so 8:50 pace is much faster for me. My goal is 8:30pace or less (I'll get there some day). I felt actually rather slow especially since I ran pretty much this pace for my half marathon on March 14th. My training has really slowed down since then though so I think therefore I am slower than I was on March 14th (or for sure I have less endurance). This race also shows how amazing my half marathon showing was since I ran the first 10 miles of that race at 9:12 pace and then the last three at 8:45 pace to make it under 2 hours. I kept telling myself to run three 8:45 miles at the end of this race, since it was much shorter (but without proper fueling they wouldn't comply). Perhaps I was just missing my brother Eddie motivational phrases to kick it into a higher gear near the end like, "You are an endurance athlete! Look at you! You are amazing sis! You are doing this for your kids! Look how fast you are!" I think each sentence takes like 5 seconds off my pace.
It is funner to run a race when your friends and family are running with you or cheering for you. But lots of races are held on Sundays so that is hard for our family. I did make it home, then to the shower, and then to church in time (which really was the real race).
Keep running!
Sarah
Monday, April 05, 2010
I'll run a mile for $100 donated ....and I'll run it in Haiti!
Our Haiti relief team leaves on June 5th to help the Clay's who run the non-profit organization "The Apparent Project" in Port au Prince. While there, we will deliever relief supplies directly to needy single mothers who need resources such as: tents, tarps, baby formula, baby food etc. We will also be doing a daily school for street kids helping them process the trauma of the earthquake through artwork, song, reassuring Scripture telling them that they matter to God, and also a daily meal and medical care.
In order to do these tasks we still need to raise around $5000 for these relief supplies and for the cost of feeding and housing our team while we are in PAP.
I've contacted my dear friends Corrigan and Shelley Clay about my crazy idea to run one mile through the streets of Port-au-Prince in the high temps and humid conditions in June for every $100 you donate.
They said they know where I can run safely.
You can give less than $100 to pay for a partial mile if you like too! Whatever you give helps.
$1 pays for a meal for a street child
$3 pays for a tarp for a family
$5 pays for a bottle of infant tylenol
$10 pays for a case of baby food
$25 pays for a tent for a family
$100 pays for lots of these necessities.
So if I can commit to doing something that terrifies me - that being running in extreme temperatures and through streets of rubble in Port au Prince, will you commit to donating funds to help Haitians?
To donate go to this link (http://www.apparentproject.org/)
and make sure when donating through paypal to type "Sarah Runs a Mile"
That way the Clay's will tell me what has been given toward our efforts and how much I need to run.
If you want the money to be used to specifically buy supplies you can mail it in check form to:
Sarah Woodward
Attn: Cornerstone Church
9625 Gage Street
Elk Grove, CA. 95624
Write the check to Cornerstone Church with the note "Sarah Runs a Mile" on the memo line.
Write me a note saying what supplies you want purchased with your check.
Thank you already for your generousity. Every dollar you spend will go right to the needs of Haitians. We can't wait to post pictures showing you how your donations will be helping rebuild Haitian lives and dignity.
In order to do these tasks we still need to raise around $5000 for these relief supplies and for the cost of feeding and housing our team while we are in PAP.
I've contacted my dear friends Corrigan and Shelley Clay about my crazy idea to run one mile through the streets of Port-au-Prince in the high temps and humid conditions in June for every $100 you donate.
They said they know where I can run safely.
You can give less than $100 to pay for a partial mile if you like too! Whatever you give helps.
$1 pays for a meal for a street child
$3 pays for a tarp for a family
$5 pays for a bottle of infant tylenol
$10 pays for a case of baby food
$25 pays for a tent for a family
$100 pays for lots of these necessities.
So if I can commit to doing something that terrifies me - that being running in extreme temperatures and through streets of rubble in Port au Prince, will you commit to donating funds to help Haitians?
To donate go to this link (http://www.apparentproject.org/)
and make sure when donating through paypal to type "Sarah Runs a Mile"
That way the Clay's will tell me what has been given toward our efforts and how much I need to run.
If you want the money to be used to specifically buy supplies you can mail it in check form to:
Sarah Woodward
Attn: Cornerstone Church
9625 Gage Street
Elk Grove, CA. 95624
Write the check to Cornerstone Church with the note "Sarah Runs a Mile" on the memo line.
Write me a note saying what supplies you want purchased with your check.
Thank you already for your generousity. Every dollar you spend will go right to the needs of Haitians. We can't wait to post pictures showing you how your donations will be helping rebuild Haitian lives and dignity.
Thursday, April 01, 2010
How to spell ennui
I guess I'm bored or maybe just satisfied after my successful half marathon on March 14th. I then caught a two week slight cold that was just tough enough that I only went running twice in the last two weeks. I quickly gained a few pounds and now feel a bit out of it with my running.
Thankfully my brother is rescuing me again by coordinating 5k run this Saturday that I must run in this time since it is actually starting at my front door. I also have a legitimate shot at winning the women's division AND coming in 2nd or 3rd place overall. So I better get myself running sometime today.
Another bummer is that my gym is adding child care fees to the mix (I knew it was a matter of time). If I want childcare for Lincoln and Zoe so that I can get a treadmill run in during the evenings I'll have to pay around $40 a month. Sigh. Or I could just start getting up earlier in the morning and going to the gym before Nate leaves for work.
We also just got some rough family news and it just makes me sick thinking about it. One of those things that just swirls around in your head and you wake up thinking why am I sad, oh yeah that. So now I could really use a run. Thankfully time with kids can also make me feel better too.
I'm running a 10k race on April 11th and then won't train for another race until our family relay race on July 23rd (after Haiti). Our whole lives are being planned pre and post Haiti at this point.
Thankfully my brother is rescuing me again by coordinating 5k run this Saturday that I must run in this time since it is actually starting at my front door. I also have a legitimate shot at winning the women's division AND coming in 2nd or 3rd place overall. So I better get myself running sometime today.
Another bummer is that my gym is adding child care fees to the mix (I knew it was a matter of time). If I want childcare for Lincoln and Zoe so that I can get a treadmill run in during the evenings I'll have to pay around $40 a month. Sigh. Or I could just start getting up earlier in the morning and going to the gym before Nate leaves for work.
We also just got some rough family news and it just makes me sick thinking about it. One of those things that just swirls around in your head and you wake up thinking why am I sad, oh yeah that. So now I could really use a run. Thankfully time with kids can also make me feel better too.
I'm running a 10k race on April 11th and then won't train for another race until our family relay race on July 23rd (after Haiti). Our whole lives are being planned pre and post Haiti at this point.
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