Warmed Up

on September 9, 2009

My marathon training plan called for a 4.0-mile run this morning, and I decided to do a little speed training for Saturday’s 5K. Before I left, I had a little snack:

Taking a tip from Kath, I turned on my Garmin while eating breakfast and set it by the window. Since Garmins work by GPS, it takes a while for them to locate satellites.

I decided to run the first 3.1 miles of the 4.0-mile run at "race pace," which I was hoping would be 8:00/mile. Ha! Honestly, the run was really difficult. I know I haven’t been training for speed, but it was an incredible effort to maintain even 8:30/mile for an extended amount of time.

I ran a 5K in 27:42, which is about 2:42 slower than I hope to run the race in.

Mile 1: 9:05
Mile 2: 8:26
Mile 3: 9:00
Mile 3.0 to 3.1: 1:11
Mile 3.1 to 4: 9:11

All runs are good runs because I’m running. :) But I do hope Saturday, I’m miraculously faster. Still, it was a good way to get me warmed up (mentally) for Saturday!

Post-run Green Monster:

My smoothie contained:

1.5 cup spinach
1 cup unsweet almond breeze
1 banana
2 tablespoons flax
1 scoop ImmunPlex Protein Powder

Delicious!

Off to work I go!

Have a wonderful day. 🙂

{ 34 comments }

Easy Losing Weight September 9, 2009, 5:48 am
Great job in the 5K!
haya September 9, 2009, 5:48 am
i find it's always easier to run a bit faster than you'd normally be able to in a race situation just because of all the excitement + other runners etc. you'll get your 25:00 no problem, i bet.
Morgan (lifeafterbagels) September 9, 2009, 5:55 am
I love seeing bagels on your blog. mmmmmmm (yes I am a bagel addict, hahaha)
recipesforcreativity September 9, 2009, 5:57 am
Sorry your run was slow – I read what you tweeted about it, I have no idea if riding the crimson wave messes up speed or not, but it's funny to think about!
Britt September 9, 2009, 6:01 am
No worries about the race coming up, usually the race day excitement gets you going! I'm sure you will have a great time. 🙂
Heather O'Donnell September 9, 2009, 6:12 am
I love almond milk! I wish I could find it where I live…middle of nowhere Wisconsin
Paige@ Running Around Normal September 9, 2009, 6:13 am
Great job! I'm in a 5k this Saturday, also. Add in a little race adrenaline in there, and I'm sure you'll make a great time! (Even though that was a great time/pace, too 🙂
Siobhan September 9, 2009, 6:16 am
No worries you'll be motivated by all the people around you on the day of the race- I usually try to look for someone around my pace and either keep up with them or beat them! Are you planning on wearing your Garmin during the race?
Sarah September 9, 2009, 6:29 am
I'm sure the adrenaline rush on race day will pick your speed up!
Tayor September 9, 2009, 6:31 am
Amazing job!! I myself am not a bigger runner but I do greatly admire those with a passion for running.
Jenna September 9, 2009, 6:33 am
great job on the run!
i was just wondering why you don't post how many calories you burn from your runs?!
jenna
Caitlin at Healthy Tipping Point September 9, 2009, 6:34 am
siohban- im not sure – probably.

jenna- it's always a guess anyway because i dont wear a heart rate monitor chest strap. on average, i burn 80 cals/mile. i dont count calories so it's just not something i always remember to post.
Lizzy September 9, 2009, 6:35 am
Thats an amazing run no matter what, so Congrats girl!!!! by saturday you'll be AMAZING! 🙂

Have a good hump day!
Rose September 9, 2009, 6:39 am
Great job with your run!
Megan @ Megzz Wins At Life September 9, 2009, 6:41 am
Great Run Cailtin… Staci's Pita chips rock my socks!! hehe..

How much do you love the garmin?? I want one!!
Nicole @ Geek Turned Athlete September 9, 2009, 6:50 am
I'm sure that your adrenaline will kick in for the race, and you will be able to pull a shorter time for your 5K. Here is a speed workout that you might want to try later:

1 mile warm up
.5 mile 5K pace
.25 mile jogging
repeat .5 5K pace and .25 jogging 4-8 times
1 mile cooldown

This will also help with your marathon times if you just do something like this once a week. You can build up to 1 mile on the 5K race pace parts once you get used to the .5 miles. 🙂 Good luck!
brandi September 9, 2009, 6:51 am
great run and good job getting it done this morning 🙂

you'll be faster on race day – all that adrenaline just kicks into gear and makes you go faster than you even mean to! It will be great 🙂
Heather September 9, 2009, 6:51 am
I should try turning my garmin on near a window – that it is a great idea. I'm sure on race day you will be full of extra excitement and be able to reach your goal.
Kate September 9, 2009, 6:53 am
Those are great times, especially considering the issues you've been having with running. You're doing awesome, even if you're not winning medals 🙂

I bet, as others have said, that you'll be so pumped on race day that your time will be faster without any trouble.

Your smoothie looks delicious! Such a nice way to rehydrate and refuel after a run.
RhodeyGirl September 9, 2009, 7:24 am
any other Garmin tips? I can't tell if you did a post on it yet as nothing came up in my search, but I am setting up mine now and I am so so so excited!!!!!
Elsa September 9, 2009, 7:33 am
Great morning run!
Also thanks for the tip on the garmin. I am getting mine this weekend and I can't wait to use it!
Jolene - EverydayFoodie September 9, 2009, 7:35 am
My hubby has a Garmin, and he leaves his by the window too 🙂 He loves the thing! I have only used it once, but it was really cool.
Kristin (Kristin's Nibbles) September 9, 2009, 7:41 am
I think you'll be there by the race- I always go faster while racing. Adrenaline kicks in!

Yumm for green smoothies =)

Have a great day!

Xo
K
Deva (Voracious Vorilee) September 9, 2009, 8:14 am
I will keep my fingers crossed for speediness for your race! 🙂
foodcents September 9, 2009, 8:29 am
How is the protein powder you use?
Steph September 9, 2009, 8:31 am
Don't worry about your time. Come race day adrenaline will kick in and I bet you'll beat your goal time!
Lauren September 9, 2009, 9:11 am
Your 5K time today is nothing to be upset about! Good job. Also, I agree that it is sometimes easier to run faster on race day, as the nerves and excitement give you that extra 'oomph.'
Niki September 9, 2009, 9:26 am
WOW! way to stay positive in your post. You didn't hit your goal but you are right at least you are out there running!
BethAnn Caputo September 9, 2009, 9:34 am
Hey Caitlin…how long did you wait to run after eating the bread with pb?
Caitlin at Healthy Tipping Point September 9, 2009, 9:40 am
beth – 20 minutes? i dont have a problem with running with food in my tummy. that's only like 200 cals though.
Susan September 9, 2009, 9:57 am
I'm running a 5k this weekend too. I'd love to run it under 27 min, which I haven't done yet. But my "realistic" goal is under 28. I like setting two goals, that way I'm rarely dissapointed! 🙂

Love the new pic of you on the side!
Laura (findingahealthbalance) September 9, 2009, 12:20 pm
Don't beat yourself up too much about not being as Fast as you want……..as you said you haven't been working on your speed work and it is hard to do both speed & distance work at the same time! I myself am just trying to get as fast as you right now, my fastest mile is just under 10minutes and my fasts 2 miles is under 21 so I have a lot of work to do!
(http://findingahealthybalance.wordpress.com/)
Jessica September 9, 2009, 6:28 pm
Caitlin! I have been reading your blog since about July 1st. Love it! Thanks so much for sharing your life with all us blog readers! I am totally encouraged and inspired by it all…operationbeautiful..i have posted a few but have sent any pics yet. I have been excerising for the last year for "weight loss"; lost 40lbs. Definetly on the road to health! But you have inspired me with all your "training" that I decided that I am going to pick a couple races and do them! Thanks for the inspiritation! It has been so much more fun to train for event then…i am going to the gym..to be healthy…anyway thanks! Jessica
Caitlin at Healthy Tipping Point September 9, 2009, 6:31 pm
jessica – thank you! 🙂 good for you and good luck on your races!

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