Who are you accountable to?
When training for my first 5k race in June this year I had 5 short weeks to get my body prepared and had not thought about any particular goal. I hadn’t thought about finish times, PB’s or PR’s, those words were not in my vocabulary and the only goal I set for myself was to finish the race. I did with a finish time of 42:47.
Our family moved to the Island and new hours at my new office made it extremely difficult to get any running in. I was away from home 12 hours each day and unless I was off for the day I didn’t run. On my days off the heat and humidity sucked the joy out of running and I put it aside most of the time.
In August I signed up at the last minute for a 5k race right here on the Island. I had not been running, in fact looking back on my training log I had run a grand total of 4 times since our move at the end of June. Race day came and it was hot and humid, my finish time was 42:07. Last place out of all the 5k runners and that pissed me off. No one wants to be last. I had the Canada Army Run coming up in September and wanted a better time than 42 minutes so I began to train, not just run occasionally, for a better time. I also signed up for my first 10k and knew I would have to start increasing my distance. I think this is when I realized I had become a “real” runner in my mind and settled into a 6 day training schedule.
I added Tempo runs and hill training to my run schedule in early September to improve speed and endurance during my long run days however outdoor hill training proved difficult for me on the Island where there are few hills steep enough to provide an effective workout.
Travelling to a place where a hill workout will be more challenging poses challenges of it’s own when taking into account a 30 minute ferry ride, another 20-30 minute drive once on the mainland just to get there, the workout and return trip home plus ferry fees.
So what did this former Army wife do? 25 years of Hurry Up n Wait-ing has developed my improv muscle into a force to be reckoned with and there was no way I was about to take hills out of my schedule. After doing some online research I put together a 5K hill workout for the treadmill and noticed an improvement to my pace time within 2 weeks. I was running faster and longer without feeling winded and this gave me the confidence to keep going with the plan. Race day in September with a finish time of 37:09 proved to me my hard work had paid off.
Knowing I have a 10k in November that a friend has offered to pace me for keeps me accountable for my training and from sitting on the couch.
Not one, but two Resolution Runs in January have me tingling with excitement for winter racing. And new running gear!
Signing up for a half marathon in May scares the crap out of me but I will stick with the plan and I will finish it.
Because without a plan my goal is really only a wish.
5k Hill Training for the Treadmill
|0-1 KM||1%||4.5 MPH|
|1-2 KM||2%||4.5-5.0 MPH|
|2-2.5 KM||5%||4.0 MPH|
|2.5-3 KM||2%||4.5-5.0 MPH|
|3-3.5 KM||8%||4.0 MPH|
|3.5-4 KM||2%||4.5-5.0 MPH|
|4-4.5 KM||5%||4.0 MPH|
|4.5-5 KM||2%||5.5-6.0 MPH|