Weight I have lost

Friday, May 13, 2011

I'm Totally Following a Plan...Sorta!

So with the Kentucky Derby 13.1 behind me, I was at a loss of what to do.

Then my performance objectives at work came on the horizon and I have to get 2 Certifications.  So it appears in the near future there will be a 10K, and a lot of studying for Cert. #1 (that I have been putting off for 3+ years).  I'm not looking forward to it at all (the studying).

As for the 10K, well, I got a 10K PR while running 13.1 miles.  So that leads me to believe if I actually tried to pace myself for 6 miles, I might even be faster.  So off to Hal Higdon I went.  Let me say...no way in hell I'm running/working out more than 4 days a week if I'm not training for a triathlon.  Let me say...no way in hell am I running 3 miles and then lifting weights. Oh and I'm starting on Week 3.

So Monday, I walked .25 miles, ran 1 mile and walked .25 miles.  I think I shocked both D and myself when I got the treadmill to 5.7 mph and stayed there for at least 4 minutes (I was building up to it).  I ran my mile in 11:17.  And I think I could have gone faster (or stayed at 5.7 longer).  Then we lifted weights.  On the last station, I did heel lifts.  I think I had too much weight.  Did I change it? No. Has my hip hurt since then? Yes. So note to D...don't let me lift whatever is written on the chart on Monday.

Tuesday, was a standard 4 mile run.  However, somewhere on Monday I came in contact with turkey.  The way Nitmos describes speedwork, well that's the way I describe turkey and me...except no looksee. So thanks to a restaurant who was told of the allergy and still didn't wash their knives between cutting sandwiches, I got to spend the day at home on Wednesday.  After eating a Clif Bar (because high fiber is just what is called for) and feeling decent, I went and did a tempo run.

I never did a tempo run before.  Reading the 18 articles about it on the web didn't clear it up for me.  I had a 40 minute one scheduled.  However, I run slow as molasses.  So 40 minutes won't even be 4 miles.  I couldn't find anything to compute the minutes to miles (like C25K says either run this long, or run this distance).  So I decided I would run 1 miles at a "normal" pace, 2 miles at a comfortably hard pace, and 1 mile back at normal.    So the first mile went fine (4.7 mph); jacked it up to 5.1 mph for 1.2 miles before I decided I would die, and took it to 4.9 mph for the last .8.  The last mile was between 4.3 and 4.7mph.  I got the 4 miles done in 50:33 minutes (fast for me).

This morning, I got up and went to do Tuesday's run (the Hal Higdon 3 miles for Thursdays is already out the door).  I started at 4.7mph  and immediately knew that wasn't happening.  Neither was running straight through.  I knocked it to 4.5mph and did 4:1 intervals.  I bounced between 4.5  and 4.7 for 54:52 minutes when the TM finally said, 4 MILES.  I did my cooldown and stretches.  Oh and someone disobeyed the urinal/TM rule, but he didn't smell, so I was nice, and didn't sneeze on him.

Next up is 6 miles on Saturday (yeah, that Hal Higdon Cross Training day isn't happening either.).


RockStarTri said...

Shooting for 40 minutes for your first temp run is a lot. Most people just getting into tempo (and then speed work) start at warmup, 2x12 minutes with a break in between, cool down. That's it!

Every week add 2 minutes to both sets until you get to 2x20. BTW: These are supposed to be hard and after this short workout you will be toast (if done right).

Christina said...

Hal's plan calls for too much running. ARGH!

Did u figure out tempo run?
Here's what I think it is.

For example, if you have 4 miles on tap, you would run the first and last mile slower than what you want, and the middle two faster/goal pace.

I think if you are ambitious, you might be able to do the first and last 0.5 mile at slower pace and those in between at goal pace.

Theia said...

Hi there. When I do tempo runs, the distance on the schedule is the tempo part (meaning, it doesn't include a warmup or cooldown). So if the schedule says 4 tempo, I actually run 5-6 miles because I do anywhere from 1/2 mile to 1 mile as an easy warmup, then the 4 tempo miles, then another 1/2 mile to 1 mile coodown. Hope that helps.

P.S. Tempo runs suck. :)

Lisa said...

40 is a long tempo run. When I do tempo runs, i just try to run tempo pace for 1 or 2 miles in the middle. with slower pace at the beginning and end. so maybe 1 mile warm up, 1-2 miles tempo, 1 mile cool down. something like that.