Thursday, September 1, 2011

Tempo Run: Wk7 {Fall Race Training}

I so did not want to get out of bed this morning.  For some reason I was really dreading going for a run and just didn’t want to do it.  My alarm was set for 5:30am with the plan of being out the door to run by 7am but I didn’t actually get up until 6:30am and didn’t leave until 8am.  No big deal.  At least I went.  When I first got out of bed I noticed that the two big glasses of Crystal Light flavored water I drank right before bed last night were still sloshing around in my belly!  Yikes.  I ate breakfast and dilly-dallied around the house for 90minutes to let it digest.  The whole time I kept wanting to just get back into my pajama’s and go back to sleep.  But I kept reminding myself that I’d regret not going …

Warm-up:  1.05 / 15:11 {walk/jog intervals}

Today’s Tempo Run:
Warm-up + 5 miles --- 1 @ easy pace {12:10} + 3 @ mid tempo pace {10:50} + 1 @ easy pace + Cool down

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Since I wasn’t really feeling it I decided to do a 4:1 run/walk interval for today’s workout.  I started with a warm-up walk/jog and then got busy.  I ran through my neighborhood over to the same trail I ran on last week {and the week before that too}.  Its a nice out and back + a loop back to my neighborhood that I’m really enjoying.  I really wanted my first mile to be nice and slow …. but my legs had a different plan I guess.

  • Mile 1 – 11:05
  • Mile 2 – 10:00
  • Mile 3 – 9:58
  • Mile 4 – 9:56
  • Mile 5 – 11:46

Overall:  5.0 / 52:48 / 10:33 avg {fastest pace = 7:22}

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The first mile was pretty easy as I was feeling warmed up and was happy I made myself go running instead of getting back in bed.  I really love running run/walk intervals because I can push myself really hard then recover and do it all over again.  I didn’t really mean to run this fast today but after the first mile I was feeling good still so I just kept it up.  By mile 4 I was getting fatigued and ready to be done.  I stopped to rest for a couple of minutes at one point because I felt like my heart rate was too high.  Then I finished my tempo miles and slowed it down for mile 5.  I forgot to bring fuel so I started to crash during mile 5 and was so happy when I was done and could just walk.  I had a short cool down and then a long stretching session in the warm sun {it was 9:30 and staring to get hot; I was glad to be done} in my front yard before going inside to get some ice cold water and find something quick to eat. 

Cool down:  0.40 / 8:37

I ended up making a quick smoothie {vanilla soy milk, fresh spinach, frozen banana and strawberries and blueberries} and drank it during my ice bath.  My right quad was super tight when I got home so after my ice bath I did some stretching while I waited for my legs de-thaw before getting in the shower.  My left shin was bothersome but not painful.  I really wish it would just go back to not being achy or painful or tender or anything like it was just a few short weeks ago. 

Today’s run was very similar to a 5 mile tempo run I did two weeks ago --- I was one second slower today but my average was lower.  I’m so ready to race this weekend! 

2 comments:

L.B. said...

Sounds like you're definitely ready to kick some butt this weekend! Those are some really good times there.

i love intervals as well for the very reason you mentioned - it's tough sometimes pushing yourself but you have the comfort of knowing that you can rest for a bit. Intervals helped me become a runner because I used to dread 2-3 mile runs but I came across interval workouts and the thought of being able to walk while on a run really appealed to me. In between walks I discovered that I really did like to run and it went from there.

Anyway, awesome job in getting out the door in the first place!

Carrie @ Maine Mom on the Run said...

Yay! Way to get out there...that's always the hardest part.