Saturday morning coffee...
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Saturday, February 20, 2010
Wednesday, February 17, 2010
Treadmill intervals...
On Tuesday my training program called for 6 x 800m at race pace.
I had used the McMillan Training website to establish my training paces... and according to that, I should have been running my 800m at a pace of 3:50 which is smokin' fast! The mph conversion works out to 9.7.
I was seriously worried about being flung off the back of the treadmill. I was dreading this workout. And for good reason. Since 800 meters is about half a mile, I ran 0.5 mile intervals after warming up for a mile at an easy pace. Here is how it went down:
Interval #1
I was afraid to crank it right up to 9.7, so instead I ran it at 9.0 for the full 0.5 mile... after which I was sure I was totally spent.
Interval #2
I was hoping that the numbness in my legs would work in my favour. I set the speed at 9.2 and survived for 0.39 mile. I was gasping for air. I decided to quit.
Interval #3
I made a deal with myself... I would run one last interval at a slower speed just to see how it would feel. So I dropped the speed to 8.5 and ran 0.5 mile. Even that was too fast. I knew there was no way I could survive another interval at that speed and my supper was not sitting well by this point.
Interval #4
The good thing about the training plan is that I have this weird attachment to the numbers. I really couldn't allow myself to quit after only three out of six intervals. So I dropped the speed once more and ran 0.5 mile at 8.0 and it was a cake walk!!
Interval #5
I ran one last interval of 0.5 miles at 8.0 but at the end of it my supper was dangerously threatening to let loose... so I decided that was good enough.
I ran a 0.61 mile cool down for a total workout mileage of 4...
Later that evening upon logging my workout I realized that on my schedule it said I was supposed to be running my intervals at race pace which is 7.0. That makes me feel so much better about my performance.
I had used the McMillan Training website to establish my training paces... and according to that, I should have been running my 800m at a pace of 3:50 which is smokin' fast! The mph conversion works out to 9.7.
I was seriously worried about being flung off the back of the treadmill. I was dreading this workout. And for good reason. Since 800 meters is about half a mile, I ran 0.5 mile intervals after warming up for a mile at an easy pace. Here is how it went down:
Interval #1
I was afraid to crank it right up to 9.7, so instead I ran it at 9.0 for the full 0.5 mile... after which I was sure I was totally spent.
Interval #2
I was hoping that the numbness in my legs would work in my favour. I set the speed at 9.2 and survived for 0.39 mile. I was gasping for air. I decided to quit.
Interval #3
I made a deal with myself... I would run one last interval at a slower speed just to see how it would feel. So I dropped the speed to 8.5 and ran 0.5 mile. Even that was too fast. I knew there was no way I could survive another interval at that speed and my supper was not sitting well by this point.
Interval #4
The good thing about the training plan is that I have this weird attachment to the numbers. I really couldn't allow myself to quit after only three out of six intervals. So I dropped the speed once more and ran 0.5 mile at 8.0 and it was a cake walk!!
Interval #5
I ran one last interval of 0.5 miles at 8.0 but at the end of it my supper was dangerously threatening to let loose... so I decided that was good enough.
I ran a 0.61 mile cool down for a total workout mileage of 4...
Later that evening upon logging my workout I realized that on my schedule it said I was supposed to be running my intervals at race pace which is 7.0. That makes me feel so much better about my performance.
Week Two...
Week one wasn't perfect but all things considered, I did a pretty good job of getting most of my runs in.
Moving right along to Week Two...
Actually due to my juggling last week and the provincial holiday I ended up doing my long run on Monday instead of Sunday. This means that this week's Monday 5k run was scrapped.
My schedule for this week then is:
Tuesday - 6 x 800m intervals (on the gym on the treadmill)
Wednesday - 5k easy
Thursday - 35 min tempo run
Friday - rest
Saturday - 10k race pace run
Sunday - 21.5k long slow run
Moving right along to Week Two...
Actually due to my juggling last week and the provincial holiday I ended up doing my long run on Monday instead of Sunday. This means that this week's Monday 5k run was scrapped.
My schedule for this week then is:
Tuesday - 6 x 800m intervals (on the gym on the treadmill)
Wednesday - 5k easy
Thursday - 35 min tempo run
Friday - rest
Saturday - 10k race pace run
Sunday - 21.5k long slow run
Tuesday, February 16, 2010
Long Slow Run...
And slow is the operative word.
I know I said I was going to run my long slow runs slow and my fast runs fast... but 18k is a total killer when it's on the treadmill at 5.9!!
I broke my run into two parts (mentally). I ran 6 miles, took a 30 second water break, restarted my treadmill and ran another 5 miles.
I ran the first 3.5 miles at 5.9 and then I got bored so I increased the speed to my race pace, 7.0 mph (which works out to 5:19/km) for about a mile and then I cooled down for the last 0.5 mile. The 7.0 felt hard... but comfortably hard - for a mile anyway. I could not run a full 42k at that pace.
When I was a mile into the second part of my run I knocked off the emergency stop clip... which was very annoying.
For my last four miles, I ran the first two at 6.1, the third at 7.5 (which is 4:58/km) and the last mile was a cool down at 6.1.
For the most part I ran slow... and I know that as soon as the long tempo runs kick in I'll be longing for a 5.9 pace!!
Since yesterday was Family Day, after my run I took the my dad and the kids to the canal for skating, beavertails and hot chocolate. It was super busy there!!! We skated a kilometer from Dow's Lake to the concession huts and then back again. Although I'm pretty well over the stomach virus, that beavertail did not go down very well. So I only ended up eating half... I'm thinking that's a good thing.
I know I said I was going to run my long slow runs slow and my fast runs fast... but 18k is a total killer when it's on the treadmill at 5.9!!
I broke my run into two parts (mentally). I ran 6 miles, took a 30 second water break, restarted my treadmill and ran another 5 miles.
I ran the first 3.5 miles at 5.9 and then I got bored so I increased the speed to my race pace, 7.0 mph (which works out to 5:19/km) for about a mile and then I cooled down for the last 0.5 mile. The 7.0 felt hard... but comfortably hard - for a mile anyway. I could not run a full 42k at that pace.
When I was a mile into the second part of my run I knocked off the emergency stop clip... which was very annoying.
For my last four miles, I ran the first two at 6.1, the third at 7.5 (which is 4:58/km) and the last mile was a cool down at 6.1.
For the most part I ran slow... and I know that as soon as the long tempo runs kick in I'll be longing for a 5.9 pace!!
Since yesterday was Family Day, after my run I took the my dad and the kids to the canal for skating, beavertails and hot chocolate. It was super busy there!!! We skated a kilometer from Dow's Lake to the concession huts and then back again. Although I'm pretty well over the stomach virus, that beavertail did not go down very well. So I only ended up eating half... I'm thinking that's a good thing.
Sunday, February 14, 2010
Lucky me...
I'm quite happy to report that I came down with the flu after my run yesterday.
I ran the 5 miles easy run but it was hard as hell even at 5.9.
I came home and ate a banana and it was all down hill from there.
I spent the rest of the day in bed.
Rob cancelled our dinner reservations.
I slept until just now but I feel a lot better.
Tonight I have an 18k easy run on my handy dandy schedule. I am not looking forward to it.
I ran the 5 miles easy run but it was hard as hell even at 5.9.
I came home and ate a banana and it was all down hill from there.
I spent the rest of the day in bed.
Rob cancelled our dinner reservations.
I slept until just now but I feel a lot better.
Tonight I have an 18k easy run on my handy dandy schedule. I am not looking forward to it.
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