Mid Length Tempo Run

Okay, I think I have to admit - I am just not quite back in shape yet. And apparently, my 10k pace is not quite 10 min miles yet. In fact, I'm not even sure I can run a 10k right now! So, last night we went for our Mid Length Tempo Run. As I mentioned yesterday, we were supposed to do 5 miles at our 10k pace +15-20 seconds.

I ran 3.5 miles and then walked half a mile, ran a teeny bit, walked the rest of that half mile, and then ran the last half mile in. I think that part of it is mental. I was thinking that if someone had been with me I might have kept going. But I was really tired and felt at the time like I couldn't keep going. So here are my splits:

1. 5:05:68
2. 5:15:47
3. 5:24:63
4. 5:32:30
5. 5:53:13
6. 6:01:38
7. 6:08:21
8. 8:14:66 (walked)
9. 6:59:66 (mostly walked)
10. 6:08:21
Total: 1:00:43

This weekend we're supposed to run 12 miles. I will not worry about my time (though it's supposed to be 10k + 60-75 seconds). I will just work on finishing!

Three Day Training Schedule

So we're trying out a new training schedule that is just three runs a week. We're supposed to cross train twice a week as well. I read about this schedule in Runner's World and it sounded good. To read the article and see the schedule go to: training schedule

So last week was the first week of training.
On Monday we had a speed workout. We found a high school track nearby that is open to the public in the evenings. We were supposed to do 8 400 meter pieces at our 10k pace minus 55-60 seconds per mile. Now, I'll say right up front that I should have just used a calculator. I decided my 10K pace is a ten minute mile. So, my pace was supposed to be 9 minute miles - so each lap should have been 2 and a quarter minutes. (Okay, I also realize that we're switching between miles and meters quite a bit here - but we're just going for approximate....) Unfortunately, I wasn't thinking that a quarter of a minute is 15 seconds - I decided it was 25 seconds - you know 9/4 is 2.25....

We decided Brant's 10k pace was 9 minute miles, so he should have been going for 2 min laps (much easier math - none of those quarter minutes....). Brant did his workout pretty well. Afterwards he decided that his 10k pace is maybe actually 8 and a half.

I didn't do quite as well. Or rather, I started out too fast, and tired myself out. We took half a lap rest between laps. Here's how my laps went:
1. 1:58:84
2. 1:58:83
3. 2:09:51
4. 2:17:52
5. 2:26:21
6. 2:31:57
7. 2:29:44
8. 2:28:19

I had felt better when I was still thinking that I was supposed to be doing 2:25. Still, I was happy with the workout. It was hard and I was ridiculously sore afterwards.

I was busy on Tuesday night and then my plan had been to go use the fitness center and bike for my cross training. However, instead Brant and I started preparing for Rita. The rest of the weekend was spent doing prep - and then watching as thankfully nothing happened where we live - and then unpacking things. We tried to get up and run on Sunday, and then again on Monday, but didn't quite get around to it.

So Monday night we went to do the second workout of week one: a three mile tempo run. I didn't remember to check what pace we were supposed to go at, but I thought it was under our 10k pace. Ends up I was wrong - it was just supposed to be at our 10k pace. I tracked my half mile pace for the first mile and a half - and then I had to take a bathroom break. I think it would have been better if I'd been able to run straight through. I definitely lost my momentum. On the way back I ran half a mile, walked half a mile and then ran half a mile. I was really tired. Here's my splits:
1. 4:27:34
2. 4:42:06
3. 4:58:63
4. 5:31:24
5. 8:02:59
6. 5:25:71

I was happy about the 8 minute walking half mile, because for Disney we have to be able to finish the half and the full at 16 min mile paces. So knowing that I can walk that makes it a lot less scary. If I do a combo of running and walking I should have no problem.

Tuesday night we decided to go ahead and start week two of our training. So we went back to the track to do 4 1200m pieces. This time it was supposed to be 10k - 40-45 seconds. So here is where I figured out my faulty math from the first workout. My lap was supposed to be about 2:22 and the whole piece was supposed to be about 6:56. We used 8:30 for Brant's pace, and he thinks that worked better, but he was still sub pace the whole night.

Again I had a hard time as the night went on. I got really tired! Here are my splits:
1. 2:18:29
2. 2:20:24
3. 2:14:07
total 6:52:60

1. 2:19:72
2. 2:17:47
3. 2:23:29
total 7:00:48

1. 2:21:58
2. 2:34:39
3. 2:42:11
total 7:38:08

1. 2:42:34
2. 2:52:78
3. 2:48:04
total 8:23:16

Hopefully my speed workouts will get easier and get better. Tonight we're supposed to run 5 miles at our 10k pace + 15-20 seconds. Mostly, I'm just going to finish 5 miles tonight!

It's been tough - this schedule is definitely very aggressive, and I feel like I'm not quite yet back in shape enough for it. Our long run last weekend was supposed to be 10 miles. This weekend it's 12. Definitely jumping right in compared to TNT where our first long run was 3 miles...

I am planning on actually keeping this updated at least once a week - though hopefully after each workout! It's probably more information than anyone needs, but it's good for me to keep track of my workouts!

From Idaho

So I'm in Idaho visiting Suzuko and Samantha and playing babysitter while my sister's husband Jack is off at field camp. The day before yesterday (which would be Friday) we woke up and went for a walk - about 35 minutes. Then I went for a half hour run.

I hadn't really noticed the hills when we were walking.

The wind also picked up.

At least it was a pretty nice temperature.

All I can really say is that I felt pretty out of shape! And we're starting our marathon training next week! So I need to do some more running! Anyway, I probably wasn't doing quite ten minute miles, so I don't think I got a full three miles, but adding the half hour walk - I maybe put another 5 miles on my shoes. But pretty soon the miles will actually start adding up!