Wednesday 45 min tempo (10 min warm+5 min cool) 5.1
Sunday 12 long run
Weekly Mileage 28.04 miles
Change from last week -41%
As you can see I dropped my mileage 41% from week #6. This was my pull-back week so I felt good about the rest that I got. The highlight of the week was the tempo, the 10K race that I originally didn't schedule and finally the 12 mile long run. These three quality workouts showed me that I am near my peak.
Let's talk about the tempo workout. I've been reading a lot about how this is supposed to be done. Basically it's between 20-40 minutes of your tempo pace. What is tempo pace? Tempo is a pace you could comfortable hold while running for an hour. So just under your 10K pace. For me, it's between 8:20 and 8:40 pace. Ideally you would run to warm up, hold the tempo pace for 20 minutes, slow jog for three to five minutes, then go tempo again, then cool down. I planned to run on the road, but was so busy during the day that my lunch hour got away from me. My only window left was during track after work. I decided to chunk it up and do 3 sets of 10 minutes with 1 minute recovery jog. In that 10 minutes I planned to run 5 laps around the track which equates to 1 mile and 1/4. So basically 2000 meters. Psychologically it's easier to perform three sets of 2000 with 1 minute break rather than completing 30 minutes of tempo pace. Physiologically it has the same effect, so it's a win-win.
What the end results were for the 2000s: 7:58/7:56/8:00. Because I had the full 1 minute of recovery jogs, I was able to bring it up a notch. This is the only way I could explain why it was run much faster. This was way above my tempo pace. This was more like my 5K pace, and honestly I don't know if I screwed it up here. I ran it much faster than what I was supposed to. However it didn't feel like it was a 5K effort. It was manageable. For each lap my average was 1:59. The best tempo I completed was in Weeks 11 and 14 while training for NYC marathon. My average lap then was 2:05, but I ran straight 15 laps with no recovery, no chunking it in 3 parts like this time. I guess I can conclude that with the minute recovery, it allowed the legs to go much faster after that brief period of rest. I'm all for chunking it because it serves as a mental break as well. And why not if it holds the same effect?
|Getting ready to run...|
The second highlight of the week was the super hilly 10K that my friend Liz "comp" me on. As the race director, Liz hooked me up with a free registration. Thanks Liz! My daughter decided to run her first 5K race with her friend at school so it was double the fun. I knew the area and anticipated that the hills would require me to work harder, maybe even require me to take more rest day after. I decided to take a rest day both Thursday and Friday so I would have fresh legs for the race on Saturday. It was a great tune up race. I found out that I was able to hold on to a relaxed pace with no sucking air this time. The hills were punishing, and I decided to walk parts of the steepest ones to preserve my Achilles from overworking. Afterall, I still had a long 12 miler the next day. Turned out that I placed 2nd in my age group. My time was 54:27, that's a 8:46 pace for a hilly course. Two years ago that would have been my normal 10K time for a super flat 10K, sucking air and all. The difference this time, was I ran relaxed and even walked the hilly sections. I think that's progress. The icing on the cake was my daughter finishing her 5K in 36:21. She also had a gigantic hill that she had to walk. Funny thing, she literally rolled out of bed with no training. I wish I could do that and still post an awesome finish time.
|Elena getting close to the finish...|
|...closer...great mid-foot landing!|
|She's smiling 'cuz the end is near...both feet off the ground!|
|My girl in her first 5K! Good form baby!|
|Me and my girl after the race. She's almost as tall as me!|
|There's Heidi on her way to a 1st Place finish|
|First things first--Starbucks Cheers! See Hubby behind me with his cup of Java?|
I've also been running without music. Well okay, I do wear my ipod shuffle. I have the ear pods on, but it's not turned on. I've been trying to run and listen to my breathing. I wear it for the just in case moments where I hit a rough spot and need some inspiration. This is my way of weaning myself from it, can't go cold turkey you know. I feel the music slows me down sometimes. Well, I am the experiment, so we'll see how this running "unplugged" goes.