Humidity won today – I opened the door to let the dog out this morning and it smacked me in the face! I said, “no way I’m running in this” so I collected my stuff and headed once again to Anytime Fitness – my membership is coming in very handy this past week :-)
Today’s workout was a duplicate of Monday, 30 minutes alternating 4 run, 2 walk. I decided to try a little something different with the speed, I wanted to push it up at each run interval so I would finish the last interval at 5.5. I usually slow down at the end of my workouts so I thought this would be a good opportunity to start slower and finish faster.
I started the first run segment at 5.1 and increased it .1 at each run interval. By the last interval I was at 5.5, I even kept running for an additional minute before slowing down to walk…woohoo – small victory. My overall pace actually improved by a couple of seconds too. I’m not sure how well I’ll be able to control my pace when I’m running outside again; I’ll cross that bridge when I come to it but there doesn’t seem to be any break in the humidity on the horizon, so I may just keep going to the gym.
Today’s rain out was a complete wash out! Thunder and lightning & torrential down pours…wow, I haven’t seen it rain like that in years! The new Half Marathon plan I’m following called for a 30 minute workout alternating 4 minutes run with 2 minutes walk. Instead of waiting for the storm to pass I hopped in the car and went to Anytime Fitness to get my workout done early in the morning.
I was surprised to see the place was kind of empty at 7 am but I was glad not to have to wait for a treadmill. I hopped on and started my 5 minute warm up walk and then I kicked the speed up to 5.0 for the first run segment, then backed off to 4.0 for the walk. On the second run segment I set it at 5.3 and on the third I went to 5.5. I decided to back it down to 5.3 for the fourth and fifth segments; I’ve noticed this little ‘twinge’ on the inside of my left ankle/achilles area after I run so I didn’t want to push too hard.
It was a quick workout and thankfully there was a small break in the down-pour that allowed me to get back to my car without getting soaked – although I was already wet from sweating.
Tomorrow calls for 30 minutes of cross-training, I’m not sure yet what I’m going to do…
Well the rainy weather caused us to take our run to the gym, so today was a treadmill run. One of my running buddies is following a 14 week Half Marathon training program which started this week. The plan is a run/walk program which progresses over the 14 weeks. Today’s plan was 5 miles – run 3 mins, walk 2 mins. I decided to give it a shot since I end up taking walk breaks anyway, I figured it might work out better if I ‘planned’ the breaks instead of waiting until I ‘needed’ the breaks.
I was pleasantly surprised how well I did using this method – I not only had a better overall time but I didn’t feel exhausted at the end. And since I was on the treadmill, I could control the pace at which I was running – on the run segments I set the pace at 5.5mph and on the walk segments 4.0. Not only did I feel better during the run segments but having to change the pace every 2-3 minutes made the workout go by more quickly!
Holy smokes, even with all those walk breaks I still averaged a better pace than if I had run for as long as I could before walking…hmmm, maybe there’s something to this run/walk training program! I’m going to keep following it for the next few workouts and see if I get the same kind of results :-)
Wow, what a beautiful morning today…64 degrees, 68% humidity…a girl could get used to this!!!
I had planned to do speed work yesterday but it just did not happen and I wasn’t ‘in the mood’ for it today either so I decided I would do some hill work again. I picked a route that was a 1 mile loop and ran it three times. There were a few small hills and one pretty steep hill that I wasn’t sure if I could repeat three times but I decided I’d give it a go.
The first time through didn’t feel too bad but I definitely had to walk after that steep hill. I followed the same plan as last time, I could walk when needed just not on the hills. When I picked up running again I tried to ‘hurry’ a little to keep my average down and it appears to have worked…on the first lap.
The second lap was a little slower since I took more walk breaks and by the final lap it was all I could do to get to the top of the hill without stopping – whew! I’m glad that’s over! LOL
I’m happy to see my overall pace was under 13 min/mile…that’s good considering the steep hill and all the walking!!
I’ve got two runs to post about today; my long slow run while in Myrtle Beach and my run this morning.
I planned to run Saturday morning however mother nature had other ideas. I woke to overcast skies and checked the radar…just my luck a thunderstorm was rolling in. I got dressed, ate a little breakfast and waited to see what would happen. Sure enough, the skies opened up and it poured on and off for the next two hours. I decided there would be no run on Saturday. We planned to drive home Sunday so I got up early and put in my 4 miles. Although the route was mostly flat, it was terribly hot and humid, with full sun. I found myself taking many walk breaks due to getting overheated. Since this was my long, slow run I really didn’t worry too much about all the walk breaks.
My run this morning was supposed to be an Easy 3 miles. I wanted to keep the first mile around the 12 min/mile mark and the rest around 13. As I started running I felt like I was really taking it slow but when I checked my Garmin I was actually doing close to 11 min/mile. I tried to slow down but I had already fallen into my rhythm so it was difficult to do. Of course, after the first mile I took several walk breaks which pushed miles 2 & 3 well into the 13 min range. Not the consistency I was hoping for but I guess I’ll just have to keep working on it :-) Tomorrow I plan to run 3 miles while working on speed…this should be fun :-s
This post will be a little short because we’re leaving for the beach in an hour and I still have to get cleaned up!
Since I’ve got a few weeks before my Half training starts I decided to borrow some training ideas from The Blog Runner and add a little ‘hill’ work to my runs. Now just to be up front & honest, I hate hills…well maybe hate is a little too strong but I certainly don’t love them! I decided my run today would be all about hills, I changed my route just to make sure I would hit more hills and some pretty ugly ones that I usually avoid at all costs. My goal today was to run all the hills, I could walk any other time I needed but not the hills. And to my utter shock and surprise – I did it!!! My overall pace wasn’t too shabby either – wow!!
My next run will be a long, slow day just to get some distance but I plan to add speed workouts next week…we’ll see how that goes!!