My Next Race

74 comments

Hello :)

Thank you for your support with the Portabella Playoffs. I am so thankful for you guys! The Stuffed Portabella Pizza recipe is linked from the Tastespotting post and it can be found on Mushroom Canada. Give those mushrooms some love during National Mushroom month!

I woke up with a nagging headache this morning from too much red wine last night, but it was nothing 2 cuppas couldn’t fix…

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…and a delicious Green Monster. ;)

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I was almost human again.

In the humanizing GM:

  • 1 cup almond milk,
  • 2 big handfuls of spinach,
  • 1 tbsp almond butter,
  • 1 serving Amazing Grass Chocolate Amazing Meal Protein Power,
  • 1 tbsp chia seeds,
  • 1 tsp maca powder,
  • Ice, ice baby

 

I was operating with 65% of my brain instead of 30%. Some days you take what you can get. I do not take responsibility for any errors on my accounting spreadsheet that may have occurred today…

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This would be a great time to let you know that Amazing Grass has extended their 25% off sale until the end of today! Just use the code HLS10 in the checkout if you want to take part.

For lunch I had a delicious open-faced sandwich on toasted Ezekiel bread.

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I love open faced sandwiches because you can stack them as high as you want. ;)

Open-faced Pico De Gallo & Butter Bean Sandwich

 

 

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and a bowl of really sweet cherries!

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Running Talk: Striving for speed and my next race:

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Today, I also snuck in a challenging 10k run:

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My goal was to run it at ‘almost’ race pace.

The last couple miles were really tough, but I kept my eye on the prize and tried to treat it like a race as much as I could. I also focused on running each mile faster than the previous and this helped me keep my focus. When I felt like giving up I repeated my mantra ‘You are so much stronger than you think’ over and over. It helps!

My post run snack was an Awake Glo Bar and a huge glass of OJ. I rarely drink OJ but for some reason today I was craving it big time.

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Striving For Speed

Lately I have been asked how I have increased my speed with running. I am by no means an expert on the topic, but I will tell you what I think has worked for me. Everyone is going to be different so take what I do with a grain of salt!

1) Consistency

Aside from not feeling well, much needed rest, or unexpected obstacles in my life, I try to keep my running consistent with about 4 days of running and a couple of rest days each week. If I am gung-ho and run 4 days in a row, most likely I will follow it with 2-3 days off. It is all about balance and how I feel when I get up in the morning. Some days my body says GO and some days my body says Ah Hell No.

2) Rest

When I need more rest, I take it. I don’t allow myself to feel guilty anymore for taking time off when I need it. I have realized that there will always be unexpected challenges with running and if you need to take an unplanned week off here or there it is not a big deal. Running is very hard on the body! When I got back from Chicago, I felt a cold coming on and I took 5 days off exercise. My body bounced back and I avoided a full blown cold. A rested body is a happy (and faster) body.

3) Pace Challenges

This summer, I introduced negative split pace challenges as a way to get in some speed work. On most of my runs I try not only to run a negative split, but I also set a goal of running each mile faster than the previous. This has proved to be a fun way for me to ‘sneak’ in speed training. I believe these runs have conditioned my body for a race-like scenario because my goal for a race is to gradually build speed as the miles go by.

My Next Race:

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After my 10k practice run, I signed up for a real 10k race! I was debating between the Oakville half marathon and 10k distances.

I decided on the 10k for two reasons:

1) I have run three half marathons and just one 10k race (see recaps here). I am very anxious to try and beat my 10k PR. My 10k race was the very first race I ever ran in June 2009 and I have come a long way since then.

2) For most of my races, I have been under-trained, especially for my half marathons. For two of my half marathons, my longest run was only 10 miles and I felt greatly under-trained. I have been doing long runs almost each week since my last half marathon in May (I got up to 10.5 miles as my longest training run this summer, post-half). I want to know what it feels like to be ‘over-trained’ for a race distance. I have been running longer distances than I need to for a 10k and I am really excited to feel extra prepared for the 10k instead of feeling under-prepared for the half. I have never gone into a race feeling as prepared as I should, so I am excited for Monday’s 10k race. I have an option of a half marathon in October should I decide to do that as well. I also am shopping around for a 5k.

I feel ready to rock the distance on Monday!

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It will be thrilling no doubt. I can feel the nerves already! :)

For those of you who have have participated in a race (or races) before, what was it and did you feel prepared enough? Would you have changed anything about your training if you could go back in time?

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{ 74 comments… read them below or add one }

1 Little Bookworm September 1, 2010

Thanks for the mushroom recipe. Do you think I could leave out the nutritional yeast though as I don’t have any?

Thanks. :)

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2 Kristina @ spabettie September 1, 2010

I have been craving oj & grapefruit juice today… in a Big Crazy Way!

HUZZAH for your next race! ;) My last race was several years ago… it was warm and it was hilly. I was prepared, though, and it was a race I ran 3 years in a row. :)

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3 Lauren September 1, 2010

Ahh, you’re making me nervous!! I’m running my first half marathon in October and my longest training run is only supposed to be 10 miles. I hope that doesn’t leave me undertrained :(

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4 Angela (Oh She Glows) September 1, 2010

If I could do those again I would have trained with a long run of at least 11.5 miles, for peace of mind.
Mind you, I was still fine and everyone is different!

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5 Caitlin September 1, 2010

I hate, hate, hate feeling undertrained for races. It’s such a miserable feeling. I think you were right to pick the 10K!

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6 Cristina September 1, 2010

Good luck on the 10k! I’ll be running my 1st 10k on Friday…but at a much much slower pace than you :p That trail looks amazing, I would LOVE to run there!

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7 Lily @ Lily's Health Pad September 1, 2010

I remember when you ran your 1st 10k! And you rocked it! With your swift splits, there’s no doubt in my mind you will smash your PR.

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8 Annie@stronghealthyfit September 1, 2010

Good luck! I love 10ks. I have only changed my race preparations in what I eat before races. I’ve learned my lesson in what is good and what is bad to eat before a race!

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9 Leanne @ Radiant, Balanced & Fit September 2, 2010

What do you eat before/after races? I’m running my first race in just over 3 weeks… a 10km!

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10 Heather (Heather's Dish) September 1, 2010

i’m now craving pico de gallo thanks to you! yummmmmmmm!

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11 Jenn September 1, 2010

Congratulations on running, at whatever distance you feel comfortable at. I prefer to run marathons and given the time and format involved in training, you will unless you are a pro, always feel under-trainned. However, I just get out there and go, it is what it is, I am out there to do my best and be present in that moment. But that’s just me – you may have a different feeling when you’re out there – so embrace and that and go forward.

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12 Jessica @ How Sweet It Is September 1, 2010

Your green monster looks so pretty!

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13 holly @ couchpotatoathlete September 1, 2010

I have ran a few 1/2 marathons, 1 full and a few 10 miles. I have been undertrained for each one. Mostly because somewhere in my training I decide that I will do just fine and don’t need to push it, or I skip runs, etc. Basically I lose my motivation or I pull a muscle :(

I’m sure you’ll do great at your race on Monday!

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14 Kristen @ That Hoosier Girl September 1, 2010

I did a 6 mile race about two months after a half marathon. I was dreading it because I knew I hadn’t prepared like I should have, but after training so hard for the half, my body went right back into the groove for the 6 mile race!

I have a 10k coming up quickly that I’m nervous about!!!

Congrats on the great splits today! :)

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15 Chelsea @ Strawberry Sweat September 1, 2010

I’ve done a half-marathon and a 5K. For each race, I felt like I trained enough, but then again, I wasn’t focusing on a specific time for either race. I just wanted to finish, have fun, and give it my all. In both races, I was surprised at how well I did!

Now I am training for my second half, and I am a little worried about under-training. I seem to have this mentality of “I’ve done this before, and I can do it again,” which doesn’t really work when you are trying to PR.

Good luck with the 10K!

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16 Lisa September 1, 2010

Usually after a race I’m immediately ready to train for the next one. But Hood to Coast last weekend drained the life out of me! I need to just rest right now. Maybe in a few weeks I can think races.

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17 Mara @ What's For Dinner? September 1, 2010

LOVE the portabella recipe!

Just wanted to let you and your readers in on a little fundraiser I’m doing: All proceeds from my blog in the month of September will be donated to helping end illiteracy in Zambia! So, click on over and help raise funds!

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18 Kristy @ KristyRuns.com September 1, 2010

Being over-trained for a race is a great feeling and really helps! I ran a half marathon a few weeks after a marathon, and I did so much better in the half marathon than the previous year I did it. It just makes you feel so much stronger! Yay! So excited for you to ROCK IT on Monday! :)

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19 Daniel September 1, 2010

I’ve never competed in a 5k, but I’m hoping to find one on campus and give it a try. They’re usually for charity or something of that nature, so I won’t devote too much time into training and focus more on enjoyment. The closest thing I’ve done was track and field in high school where I did the 400. I wasn’t good at sprinting but it was better than putting up with the distance coach ;)

Also, a quick question that has nothing to do with running: I noticed you put tomato paste on a lot of sandwiches. I love tomato paste as well (and open face sandwiches on Ezekiel) and I was wondering if you go for the generic, simpler tomato paste or if you dish out a little extra cash for something organic or fancy. :P I find they mostly taste the same so I stick to the cheaper ones (sodium free and without extra preservatives and additives though).

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20 Angela (Oh She Glows) September 1, 2010

For a few years I bought non-organic, but now I buy organic because I can get it through my wholesaler at a great price.

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21 Pam September 1, 2010

Red wine = *sometimes* worth the headache.

Yay for 10k races!!

And LOVE those cool glass straws.

(thanks for the “sightings” link to my post a few weeks ago!)

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22 Angela (Oh She Glows) September 1, 2010

np!

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23 Kristin September 1, 2010

For my last 10K I did two 7.6 mile runs at our favorite state park in the six weeks leading up to it. It was WONDERFUL to run the race knowing full well that I would easily be able to complete it!

I’m always a bit suspicious of training schedules that don’t have you train up to the full race distance – but that’s just me!

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24 Michelle @ Give Me the Almond Butter September 1, 2010

I have done two 5k’s. One which I completely did not train for, I believe the proper expression would be “pulled out of my butt” the other I was mostly doing interval exercises. But I did know my pace and was able to do in 28 minutes, which for a non-runner, is pretty good!

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25 Lauren September 1, 2010

Congrats on the race news! I’ve actually never raced a 10K but I really love the distance. 6 miles is the perfect run for me!

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26 Maria @ Oh Healthy Day September 1, 2010

I believe I asked about your running paces a few days and a big thank you for this information! What you say about rest days is so key. I was facing injury after injury and continued to run – a big no-no. After I took a week off, my injuries stopped and I stopped running back to back to prevent more injuries and so far it has worked. I haven’t run a race yet, but as of September 18th I can chalk that goal off my list :) Thanks again – you’re my running inspiration!

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27 Angela (Oh She Glows) September 1, 2010

Good for you for giving your body proper rest!

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28 Andrea September 1, 2010

I just did my first 5K this past Saturday and no, I didn’t feel prepared. I was on vacation the week before for 8 days and I ran once (on a treadmill) than did one 3K run when I got back. It went much better than I thought it would go (ie. I finished and didn’t come in last) but I should have completed more than 2 runs in 2 weeks prior. Ah well, my next 5K is next Saturday (the 11th – Island Girl 5K in Toronto) and I’m pumped!

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29 Wei-Wei September 1, 2010

You know what? This reminds me of an exam. What would it feel like to be over-prepared for an exam? I think it’d feel pretty damn good. So good luck on your race, though I think that you won’t need it. ;)

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30 Kath September 1, 2010

I would love to run those times next to you on that gorgeous (cool!) path! No more summer heat for me

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31 Chelsey September 1, 2010

Thanks for the link to the mushroom recipe!!! :) You just made my day.

That path looks beautiful!

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32 Lisa (BBB) September 1, 2010

oooh I think 10ks are a GREAT race distance!!!

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33 Paige @ Running Around Normal September 1, 2010

I’m training for a 10k, too! As long as I get in a long run, a speed work run, and an easy run per week, then I feel prepared. However, most of the time I throw in an extra easy run or a tempo run as well. I just wrote a post on what influences me when I create training plans.
Happy training:)

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34 Bridget September 1, 2010

You will dominate that 10k for sure! Good luck :)

And yes, open faced sandwiches are the best!

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35 Bess @ Bess Be Fit September 1, 2010

It seems like you had a very strong run today…I think you should definitely go into the 10k feeling confident! Confidence is such a huge key to success…just like your mantra of “you are stronger than you think you are”. I’m definitely going to tell myself that this weekend on my 12 mile run. I’m training for a half marathon and my longest so far is 11 miles, so hopefully after saturday I’ll be able to say 12! Also, your green monsters always look so delicious and I daydream about them during runs because I can’t wait to down one as soon as I get back home!
Good luck on your race!!!

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36 Angela (Oh She Glows) September 1, 2010

goodluck with your 12 miler…remember it is just 1 more mile than last week! In the bag :)

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37 Alison September 1, 2010

love this post, angela! thanks for the running tips. you’re gonna rock at your upcoming races!

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38 Amber K September 1, 2010

Do you eat your open faced sandwiches with a fork? I tend to avoid them as they make a giant mess!

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39 Angela (Oh She Glows) September 1, 2010

Fork and knife :) sometimes with hands if I am feeling crazy

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40 Olivia R. September 1, 2010

One question: How do you eat an open faced sammich? That confuses me. :D

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41 Angela (Oh She Glows) September 1, 2010

fork and knife

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42 olivia R. September 1, 2010

I’m stupid…all this time I’ve eaten “open faced sandwiches” with my face smushed up against it and I end up getting toppings everywhere. Thanks for the tip!!!

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43 Angela (Oh She Glows) September 1, 2010

haha I do that too depending on how hungry I am

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44 Tina September 1, 2010

Your race decision sounds perfect. You get the chance to get a PR and push yourself without doing something you are uncomfortable with for your body. A perfect fit.

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45 Leah @ losing-2-win.blogspot.com September 1, 2010

I’ve did my first two half marathons this summer. I felt under-trained for both, but actually felt great duringt he actual race. I’m convinced that for long distance races I’ll probably always think I could/should have run more. But I kind of like going into a race feeling that way because it makes the accomplishment of crossing the finish line feel even bigger! I think it would be fun to do a shorter race and focus more on time, rather than just finishing. Beating your PR (and I’m confident you will) will feel great! Good luck!!

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46 Kaitlyn (College Girl Runs) September 1, 2010

I’ve done 3 half marathons and I felt pretty well trained for all of them. I capped off at 12 miles before each one, which I think helped. The one I felt the best was the third one because I incorporated speed workouts. Now that I am training for a marathon, I think speed workouts are essential! If I could go back in time I would add more stretching and strength training. I am so bad about doing both of those after runs!
Good luck with your training for the 10k. I’m sure you’ll be well prepared and do amazing!

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47 Kate September 1, 2010

I ran my first half marathon this past May…I did alright and didn’t feel undertrained BUT what I’m trying to do with my next half coming up in October is stick to my training plan. I missed a lot of long runs leading up to the last half and while I still did ok, I feel like I could improve my time and stamina greatly by making more of an effort to stick to the original plan most of the time!

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48 Jean@RoastedRootsandPumpkinSpice September 1, 2010

I really like simple delicious recipes like your open faced sandwich. That looks so pretty and good!

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49 callah September 1, 2010

I know all about undertraining for races! I think it’s the story of my life. I’m signed up for the Niagara Falls half so we’ll see how that goes on Oct 24! But I know what you mean- I would love to run a 5k cause it would seem so “easy”.

How much longer are you at the oakville farmers market? I need to mke another trip out!

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50 Angela (Oh She Glows) September 1, 2010

We’re done for the summer…sorry! :(

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51 Ashley @ Nourishing the Soul September 1, 2010

Great tips on increasing speed. That has been my goal this summer and I finally feel “over-trained” for the first time for a race – mine is in a month. The key I’ve found is that increasing speed requires increasing distance – a lot! I’ve been advised to – and am – running distances three times what my race will be. It’s somewhat counter-intuitive, but you really have to build endurance to pull off a fast race!

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52 Naomi(onefitfoodie) September 1, 2010

ah love this!! you are going to do so great…its fun getting out of your comfort zone sometimes isnt it :)

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53 Danielle September 1, 2010

Your runs inspire me! I’m just getting into running, and hope to do any sort of race one day!

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54 Angela (Oh She Glows) September 1, 2010

you can do it! :)

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55 Diana @ frontyardfoodie September 1, 2010

Way to go! That’s a great run. Your splits were perfect! I haven’t done much speed work as a runner since just as I was really getting into it I got pregnant. haha. I ran all through the pregnancy until about nine months along and now my due date is on Sunday and I’m starting to get really excited to get back to it!

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56 Mary @ Bites and Bliss September 1, 2010

The only races I’ve done were 5Ks and I kinda jumped into them with no training at all..just with the thought “I’ll jog/walk like usual and just do this for fun” but once the race started- I wanted to RUN. It was the first time *ever* I ran 5K straight..and I placed! In both races! Then I got runner’s knee..but it was fun while it lasted :)

Have fun on the 10K!!

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57 Stacey@http://stacey-healthylife.blogspot.com/ September 1, 2010

Good luck with the race and thanks for hte tips on speed. Speed is something that I have been working on.

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58 MoniMeals September 1, 2010

Awesome news on the 10 K, You will do great!

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59 Caitlin (EatFeats) September 1, 2010

Good luck on your 10K! I have only run a 5k before, which is not so challenging except for my asthma and tendency to throw up after intense exercise. Ouch. If I could go back, I would do the 5K swimming instead of running–I think that was the main issue.

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60 Jacquelynn September 1, 2010

Hey Angela! OMG, I made your muffins and they are TO DIE FOR!!! I put them up on my blog and linked your site to them… seriously good… I can’t wait for my fiancee to get back home tonight and try them :) I made 12 regular sized muffins and can’t wait to incorporate them into different meals (breakfast, snacks, etc) this week! Thank you so much for the recipe!

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61 adina September 1, 2010

Hey Angela :) Ijusted wanted to say how I am by how treat and listen to your body when it needs rest! I’ve been struggling for so long with allowing myself to take breaks from working out or running but’s its extremely challenging for me to just relax and be lazy:( I am running my first half marathon at the Nike Women’s Half Marathon in SF in October and haven’t been able to take any long practice runs due to my running injuries and other ailments :/ Hopefully I can complete my race without any serious problems or injuries and I wish you the best on your 10 k

:)

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62 Sarah September 2, 2010

You rocked that run! Good luck with your race!
I feel pretty undertrained for my 1/2 marathon at the end of the month. I don’t really have any excuses – just a lack of commitment. I know I’ll manage to get around the course and will most like be chanting your mantra like a crazy woman…
Your runs inspire me to get out there and run but I also struggle with the defeatist attitute that sometimes surface when I see how fast others can run. I have the bad habit of comparing my own pace with that of others. I end up feeling like a big, slow, lump and start thinking that I’ll never be that fast so what’s the point of even trying. I’m working to try and contain and manage these feelings because they do me no good!

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63 Elli @16 and Losing It September 2, 2010

I have run 3 5Ks so far, and am running a 5 miler on monday, and my first 10K in november. for the first 5K I really had no idea if I was ready. It was late march so most of my running up to that point had been on the treadmill which can be easier than running outside. but I think that I have always been well prepared for my races. I feel similarly about the 5M on monday. I have never just run5 miles straight but I go farther on the treadmill with major intervals and some walking breaks. So I think the combination of adrenaline and no intervals will mean that I will easily be able to run the 5 miles. I never go into new distances witha ny expectations. I have ne idea how long 5 miles will take me. But should I run another 5 miler my goal would be to beat my previous PR whatever it may be.

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64 Chelsea @ One Healthy Munchkin September 2, 2010

You’re going to rock that 10K! I’m sure it’ll be a total breeze for you. :D

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65 Alison (Fueling for Fitness) September 2, 2010

I have only run one 10k as well and I’ve decided that next year (2011) will be the year of fun runs where I may still have big goal races, but I’m going to try to sneak in a few fun run/races here and there (like the wine or chocolate 10k runs!) :)

Are you thinking of doing the Goodlife Half in October? It’s the last time that race will be held in the Fall – next year they’re moving it to Spring. :( I wanted to run it, but it’s one week after my marathon and I’m pretty sure I won’t be in any shape to run it so I am going to volunteer for it instead!

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66 nicole September 2, 2010

I love reading your blog, you do such a great job keeping us motivated! Question: I see in your race photo you have a hat and sunglasses on. What kind of sunglasses do you wear when you run? Cheers!

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67 Molly (Fuel Her Up) September 2, 2010

it’s very difficult to be over-trained…pretty much just if your legs are over-tired, or if you’ve been training for distance vs. speed, etc.

I don’t think you are, though. When I ran college track and xc, even the 800m runners in track did a 10+ mile run every week. I ran the 10k and did a 13+ mile run every week. You sound to me like you’re trained perfectly for a 10k!

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68 April @ Crazy Fabulous Life September 2, 2010

Good luck!

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69 Lizzie September 2, 2010

Wanna swap? Your 10K for my 1/2 in 3 weeks? :)

For my first half I definitely did not train enough in terms of long runs. I had the shorts runs down, but my long runs weren’t happening (combination of weather and injury). However I ran a sub 2.00 and felt great the whole time (in the rain and cold!). My next one, I have logged the long runs – but lacked in the shorter miles. Overall, my mileage is not where it should be, but I have also been swimming and biking during the summer. My ankle injury that took me out of my original 1/2 happened almost a year ago and there’s definitely a mental stumbling block when it comes to striving to overcome the fear.

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70 Lizzie September 2, 2010

Forgot to add, good luck in your race!!

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71 Nikita September 2, 2010

How long has it taken you to get to the speed you are running at now? What pace did you run when you started running?

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72 Jillian@ ReshapeYourLife September 2, 2010

I’m so inspired by all the women who can just run for miles and miles! I am not training for any races but am loosely thinking about running a few next spring (our race season is in spring) but having just started running a couple months ago I’m not going too far yet. Reading posts like this keep me looking to the future! Thank you for the inspiration to keep going!

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73 Brittany September 2, 2010

Angela, if you are shopping around for a shorter race there is one in Kitchener next week (the 9th), it’s called the Mudpuppy Twilight Run (8KM). It’s both road and trail… which runs along the Grand River, so it’s very scenic. I was going to run it, but I will be away on business next week :(

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74 Emma September 2, 2010

I ran a 10 mile race for the first time last week and I definitely felt prepared, which was so great! I had run 3 ten milers leading up to it (one for speed) and felt confident that I could finish and do well. I also trained on hills because the course was known for the hills. I also did a 5k for fun while I was training and it felt so small (but still challenging!) compared to the longer runs I was doing.
I really do think training for a specific distance makes a difference.

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