Tag Archives: 5K

Becoming a Runner…

I never thought I was the “runner” type, but maybe I’ve been wrong. I started running with the Girls on the Run program last season and have set a goal of doing 10 miles per week since then. I usually stop at 3.1 miles and have to walk half of it. Sometimes I’ll just walk 5 miles. Or I’ll get on the elliptical and go for forever.

Tonight was a new record for me (at least as far as I can remember). I got off work a little early, ran some errands, then headed straight to the gym. I did a few good stretches, stuck in my earbuds and hit play on the “Running Playlist” I created this week. It gives me about 30 minutes of really good tempo music, then a few slower songs, then it picks up again. I don’t know if it was the newer treadmill or the fact that I was listening to music instead of just watching TV, but I felt like I could run forever.

I started by walking for a half mile, then I ran. And I ran, and I ran, and I ran. I don’t know where the time went, but before I knew it, I had run a full 5K! I took about a mile and half break and walked, still keeping a good pace, then I ran for another mile and a quarter, and walked the last quarter mile. All in all, I ran 6.2 miles in about an hour and 10 minutes (not sure of the exact time because the treadmill kinda messed up in the middle). After I finished the first 5K, I just felt like I could keep going! Maybe I’m becoming a runner after all!

My “Running Playlist” currently includes the following:

  • “Explosive” – Bond (orchestration only)
  • “Welcome to resistance/The tension is here/Between who you are and who you could be/Between how it is and how it should be. / … I dare you to move/I dare you to lift yourself up off the floor…Like today never happened/… Maybe redemption has stories to tell/Maybe forgiveness is right where you fell/Where can you run to escape from yourself?/Where you gonna go?/Where you gonna go?/Salvation is here.” – from “Dare You to Move” – Switchfoot
  • “Even the best fall down sometimes/Even the wrong words seem to rhyme…” from “Collide” – Howie Day
  • “Cursed missed opportunities/Am I a part of the cure?/Or am I part of the disease?” – from “Clocks” – Coldplay
  • “City of Blinding Lights” – U2
  • “Bigger than My Body” – John Mayer
  • “Defying Gravity” – Kristin Chenoweth and Idina Menzel
  • Random songs from An Ancient Muse by Loreena McKennitt (includes The Gates of Istanbul and The English
  • Random songs from Bullfrogs and Butterflies (Christian songs for kids – great for a light reprieve; I’d love to create a kids routine set to these CDs; I grew up on them and look forward to sharing them with my kids some day.)
    • “I’m not a stone, I’m not a stick, I’m not a bone, I’m not a brick, I’m not that old, And not that tough, but I’m a diamond in the rough. I may be slow, I may be small, but I can grow up big and tall, I may be young and all that stuff, but I’m a diamond in the rough” – from “A Diamond in the Rough”
    • “He gave me legs so I can run, so I know God likes fun” – from “God Likes Fun”
    • “You’re a great big God, a very busy God, but you take time for me” – from “A Great Big God”
  • “Before There Was Time” – Caedmon’s Call
  • “Falling in Love at a Coffee Shop” – Landon Pigg
  • “Firecracker” – Josh Turner
  • “Glory Be to God” – Sovereign Grace Music

Girls on the Run 5K, Etc.

What a great day! I woke up about 6:45A,  got up and put on my pink GOTR t-shirt, ate a Zone Protein Bar for breakfast, and made it to CU-ICAR shortly after 8AM. I picked up my race pack, pinned on my “GOTR Coach” tag and my race number. They had all kinds of booths set up for the girls. They got their faces painted, got their hair sprayed with pink and glitter, got little GOTR 5K washable tattos, chapstick, BiLo coupons, orange wedges, bananas, bagels, Rita’s Italian Ice samples, water, lemonade, and even coffee for the grown ups. It was fabulous! And B93.7 was there documenting the whole day. I grabbed a small coffee and a half banana before the race. It was just what I needed.

We started just before 9AM and my co-coach, Carmine, got to lead the whole race in pre-race stretches. She did a great job!

Carmine Leading Stretches

Pre-Race Stretching

At 9AM, they blew the whistle and the race was on! The girls did such a good job! I’m so proud of them!

Coach Melissa (that's me) & My Running Buddy

I ran with our fastest runner (which surprised me). We kept each other going. I ran the whole first mile with no problem, then I walked for about a minute and started running again. I only walked 3 times for about a minute or so, I think. It was a lot of fun. Towards the end, I told my running buddy, “Okay, if you were on the treadmill and saw 2.7 miles, would you keep going? I would! Come on, you can do it!” By the last little bit we hit a good stride and I hit a “runner’s high.” I crossed the finish line at 34:20. I know it’s not super fast, but it’s probably the fastest I’ve ever run 3.1 miles. I usually walk more than what I did today. It was so much fun to see the girls succeed! I’m pretty sure all of them beat their practice 5K times! I’m just so proud of them!

Little Miss Initiative

Girls on the Run is So Much Fun!

Family Involvement! Lots of Parents & Siblings ran too!

Spunky - Speedy - Spirited

I used to say I didn’t understand why people payed to run, but after today, I kinda get it. It was so much fun to run with that many people! They keep you going! The last picture is of a girl on my team whose mom was my freshman Speech teacher in college. What a small world! Her mom and I ran near each other pretty much the whole race. It was really fun to run with her! And there was no way I was going to let her beat me. 🙂

After the race, I came home and took a nice hot bath, used a sugar scrub my mother-in-law gave me for Christmas on my feet, and soaked in some oils. It was so refreshing!

WholeFoods 365 All Natural Lavender and Mint Body Washes, Organix Coconut Shampoo & Condition, Burt's Bees Facial Cleanse, Homemade Sugar Scrub

Then I got ready and headed to Earth Fare for a “Free Lunch with Purchase” with my sister and nephews. We each bought a drink and got sandwich, soup, and chips for free! I love Earth Fare coupons! I had a veggie hummus wrap with vegetarian 3 bean chili, tortilla chips, and Coconut Water. I know Coconut Water is good for me – electrolytes and minerals and such – but it really wasn’t that tasty. Everything else was delicious though.

My Sis & Jordan (yes, we're twins, no, really, we are)

"Aunt Mel" & Micah

My Lunch!

Running: From Beginner to Marathoner

There’s a new brand name that’s part of the Old Navy – Gap line: Athleta! It’s for female athletes and it’s awesome stuff. Pick your clothing based on your sport. Along with the line of clothing, there’s a blog with some great athletic tips here: http://www.athleta.net/chi/. It has great articles, like the following:

Get a Running Start

by Sage Rountree • Apr 28th, 2009

This article talks about consistency, accountability, and equipment.

Training For a 5K

by Sage Rountree • Sep 22nd, 2008

WHAT YOU’LL NEED: Approval From Your Doctor, A Target Race, Good Shoes, etc.


I’ve built a lot of leeway into this 5K plan. If you are already running for fitness, you can run up to five days per week on this schedule. If you are prone to injury, new to running, or enjoy swimming, cycling, Spinning, climbing, rowing, in-line skating, hiking, dancing, or just grinding it out on the elliptical trainer, choose those activities on days cross-training is scheduled. Aim to meet the allotted time for cross-training; you can go over if you’re not going hard or are enjoying a non-impact sport.

If your schedule keeps you busy on the weekends but gives you time during the week, feel free to start on another day. You can also shuffle workouts during the week, but don’t stack two hard days (Tuesday, Thursday, or Saturday) back to back.

Be sure to start and end every workout with some easy running to warm up and cool down. Ten minutes is a minimum here. After ten minutes easy, you’ll include harder sections or hills according to the schedule. For example, the instructions for the first run read “Pickups: run 40 min. with 6 x 30 sec. fast, 2 min. easy between.” This means that during your first forty-minute Tuesday run, you’ll do at least ten minutes of running to warm up, then you’ll include six surges, each lasting thirty seconds, with two minutes of easy running between, before finishing with ten or more minutes of cool-down. This plan measures your runs for time, not distance. Aim to complete each workout within five minutes of the suggested time. You’ll be running on feeling, rather than pace or heart rate; this keeps things simple and easy, and it personalizes the plan to how you’re feeling day to day.

I’ve included instructions for yoga and, optionally, Pilates. Yoga and Pilates are both great for increasing your core strength and maintaining your flexibility. A stable core is critical to running. Your core is the anchor of your stride, and being strong through the center keeps you together as you fatigue. Being flexible, with full range of motion around the hip joint and down the legs, prevents many of the overuse issues that plague runners (IT band syndrome, runner’s knee, shin splints).

The schedule suggests yoga routines to match each day’s demands. These are linked to episodes of my podcast, Sage Yoga Training, and I’ve also listed the constituent poses. You can substitute your own favorites as well. You can learn about the poses from any experienced teacher, from my book The Athlete’s Guide to Yoga, or from Yoga Journal’s Pose Finder.

If your target race is more than eight weeks away, you can repeat either of the four-week blocks, or simply build to running the amount of time listed in week 1.

Click here for a PDF of the 8 week 5K training schedule.

Training for a 10K

by Sage Rountree • Jan 5th, 2009

Click here for a PDF of the 8 week 10K training schedule.

Training for a Half Marathon

by Sage Rountree • Apr 6th, 2009

This segment builds upon the 5K and 10K programs. It also gives some good information about Nutrition and Racing.

Click here for a PDF of the 12 week Half Marathon training schedule.

And there’s more where that came from! Follow http://athleta.net/chi/ today!

My First 5K – Join Me on May 22!

New Balance Girls on the Run

presented by Greenville Hospital System Life Center, Greenville Hospital System Children’s Hospital and Freedom  Weekend Aloft.

Saturday, May 22, 2010 – 9AM

Location: CUICAR Campus, Greenville, SC

Entry Fee: $25; $35 family fee (3 people)

Register online at www.ghs.org/girlsontherun

For more information, please call (864) 455-3252.

Sponsors: New Balance, Kellogg’s Frosted Flakes, Horizon, Goody, Secret.