Friday, March 19, 2010

Graphs are fun!

I've had a few people ask me about my training and how I got to half marathon level. Well, it started about 2 years ago when I had finished the 30 Day Shred program, and I wanted to incorporate running into my routine. I decided to start with C25K because I'd heard so many positive reviews. I did the C25K plan exactly as written, and ran my first 5k with a time of about 34 minutes.
I continued to run around 2-3 miles 3-4 times per week over the summer.

As you've read, my family participates in the Cincinnati Thanksgiving Day 10k every year. I had always walked it (or slept in and watched the parade), but I decided I was going to try to run the whole thing. So in September, I started to work on gaining mileage. Each Saturday, I would increase my runs by half a mile from 3 miles to 5 miles, but I would repeat the previous week before upping it, so each Saturday  for 2 months I did 3.5, 3.5, 4, 4, 4.5, 4.5, 5 and 5. You get the point, right? Prior to running my first full 10k, my highest mileage was 5miles, but I had no trouble getting to 6.2 on race day.

After the 10k, it was winter in Indiana, so I started to work on my speed, and did intervals on the treadmill where I'd run 15 minutes at 6.0mph, then I would do 1 minute at 7.5, then back to 2 at 5.5, then 1 at 7.5, and I'd repeat. I got up to going 8.0mph for 1 minute a few times, but that was rough.
In April, when all the snow melted away, I ran my first 5k of the new year, and got it around 30 minutes, I kept working on my speed, and then the next 5k in May I did in 29 minutes! That's still my 5k PR (28:56)

I kept with my 3-6 mile runs on the weekends, and did a mile or two during the week to warm up for the shred or something like that. This continued all through 2009, just kind of running in the 3-6.5 mile area. Then in January, I had to start training for the 15k, so I started adding 1 mile on my long weekend runs, which can be seen in the graph below. I went from 6 miles to 10 miles in 5 weeks, much more progressive than when I first started. But I also had a great running foundation, and that helped with my confidence. I was slow to get into running because I wanted to avoid injury and I didn't want to get burned out. Now 2 years later, I'm a half-marathoner with little to no history of injury, and all happy feelings towards running!  (Of course I've had my bad days.... I'll get into that some other time!)
*Click the photo to see it in a full page*

This graph is from when I got my Nike+ at Christmas, but if you remember, I had mad issues with my sensor and had to get a new one, so a few runs in January weren't recorded (2-5 milers) and then my 10 miler the weekend before my half.

Ok, well I've got to get the day started, last night was rough and I'll talk about it tonight. Let's just say I accidently celebrated St. Patrick's Day 2 day late...

And also, many of you asked, here are links to the dresses!

Here's a link to the orange dress:

Here's a link to the black/beige dress:

Here's the one I really want, but JJ would hate the neckline and make fun of me (sad face):


  1. thanks for posting this... this helps a lot! :) I think it will be a lil bit before I'm ready to start increasing my mileage but that's ok! :)

  2. That's a great way to work up your mileage. I've done a lot of research into it too because I'm working towards a 10 mile race in April, and they say as a general rule of thumb not to increase your mileage more than 10% per week, so that's what I've been trying to do. I have a 7 mile run scheduled tomorrow. Eek!

  3. Thanks for sharing this!I have started running because it is a challenge for me. And while so many people say "I ran a quick 5 miles" I love how you show your progression here. It definitely makes me want to run faster and longer!

  4. Thank so much for sharing! I just did Week1 Day 3 of Couch25K today! I really hope I can get to where you are someday! Do you have any suggestions on good shoes for running? I need to get new ones. Thanks again. Appreciate all your honesty and it's inspiring to see where you are now!

    Melissa H

  5. I love the neckline on that last one-so fun!

    Thanks for posting this! I really want to get into running, but I get shin splints every single time I try :( My plan now is to lose about 30 lbs and then try to start the C25K program again-I hope it works!