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


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}


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! 


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.