If you look at the Catch, Label, and Tell Your Brain the Truth handout from Session 3 you will see that the first step is "Notice when you are having automatic negative thoughts or feelings." Looks like you were able to do this. That in of itself is a success. That is one step forward from what you were doing before the therapy.
Going for a run is also an excellent distraction that will help calm you down and keep your mind off the ANTs. Even if it doesn't 100% work, it's a step in the right direction. That is another success.
I like to think of the ANTs as a game. Watch them pop up in my head and then run through the steps of the session 3 handout (or other strategies as you learn them). Sure ANTs will still keep coming, but by simply running through the steps Catch, Stop, Distract, Label, you are actually doing an excellent job of slowly altering your brain to ultimately shrink the ANTs down to where they will have no power anymore.