Managed to get to the treadmill at Y for tempo run today. Cold rain with strong wind outside.
6 total. 3 fast @ 7:12 then 7:01 then 6:40. Very happy with that.
Later this week I have to do a long run and keep the focus on May 2nd - Broad Street 10 miler. I heard that the registration has closed with the 30,000 runner cap already met!
Showing posts with label Speed. Show all posts
Showing posts with label Speed. Show all posts
Tuesday, March 30, 2010
Thursday, June 18, 2009
Up Tempo 3 @ 7
Today's planned workout: 6 miles; middle 3 Tempo run @ 7 minute pace... assuming that I could hold that effort. Last week had planned the same run, but fell short on speed. Decided to modify (reduce) the total distance due to my feet being achey and I'd rather rest, even a little bit, before racing on Saturday. Total was 5 miles.
This is a treadmill tempo run. Warm up 1 mile ez. Mile 2 felt controlled & comfortable at 6:58. Began to feel it during second mile but at 7:03 I was still very happy. At beginning of last mile I was trying to talk myself into hanging on to be able to finish it. But then fell into a zone and the time passed quickly. Began to dial up the speed at the end, but it was too late to really make any diff. 6:54 and I definitely had more energy left in the tank - hopefully that will still be there for me on Sat morn. Good stretch and lite weight circuit for upper body.
This workout makes me think my 5k will be between 21:15 - 21:30. Factoring in unknown intangibles (weather, hills, me) maybe a wider range like 21:00 - 21:45 because I'm really not sure what might happen!
Good news: I've lost another half pound. This is a huge relief just to see that the scale does move back down. Still scratching my head about gaining weight during marathon training phase. This makes one full pound in 3 weeks. Basically just trying to eat less. My problem is that I just plain eat too much. Less food = less calories.
This is a treadmill tempo run. Warm up 1 mile ez. Mile 2 felt controlled & comfortable at 6:58. Began to feel it during second mile but at 7:03 I was still very happy. At beginning of last mile I was trying to talk myself into hanging on to be able to finish it. But then fell into a zone and the time passed quickly. Began to dial up the speed at the end, but it was too late to really make any diff. 6:54 and I definitely had more energy left in the tank - hopefully that will still be there for me on Sat morn. Good stretch and lite weight circuit for upper body.
This workout makes me think my 5k will be between 21:15 - 21:30. Factoring in unknown intangibles (weather, hills, me) maybe a wider range like 21:00 - 21:45 because I'm really not sure what might happen!
Good news: I've lost another half pound. This is a huge relief just to see that the scale does move back down. Still scratching my head about gaining weight during marathon training phase. This makes one full pound in 3 weeks. Basically just trying to eat less. My problem is that I just plain eat too much. Less food = less calories.
Saturday, June 13, 2009
Gotta Start Somewhere
Got out the door early this a.m. for another 4 easy run. Glad I did because now it's raining steady. Forgot to wear watch and didn't go back inside for it. Just made the decision to go easy. A few times in the first half I had to tell myself to go easier, slow down. Overall this wasn't as slow & easy like I planned. But maybe around 8:15 pace or so. But hey- it's only 4 miles so no biggie.
At the end I was feeling really good and decided to try out some 'strides'. This is basically hard 30 seconds, easy 60 seconds, then repeat. Not full 100% sprint, but quick leg turn over, watch form, faster than 5k pace. My new summer time goal of shooting for a fast 5k (before my ramp-up towards Sept's PDR half) means that I need strategies for increasing my speed. I've never done striders before, always sounded a bit too much like speed work to me. I did 3 times with each accelleration being on flat or somewhat uphill block & jogging on slightly downhill grade. these went very well & felt great! i will try for 5 x 30 seconds at the end of my tempo run this Thurs... that should feel alot tougher coming at the end of a hard workout.
Woo-Hooo, I lost .5 pounds this week! Gotta start somewhere...
At the end I was feeling really good and decided to try out some 'strides'. This is basically hard 30 seconds, easy 60 seconds, then repeat. Not full 100% sprint, but quick leg turn over, watch form, faster than 5k pace. My new summer time goal of shooting for a fast 5k (before my ramp-up towards Sept's PDR half) means that I need strategies for increasing my speed. I've never done striders before, always sounded a bit too much like speed work to me. I did 3 times with each accelleration being on flat or somewhat uphill block & jogging on slightly downhill grade. these went very well & felt great! i will try for 5 x 30 seconds at the end of my tempo run this Thurs... that should feel alot tougher coming at the end of a hard workout.
Woo-Hooo, I lost .5 pounds this week! Gotta start somewhere...
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