"10 to 15 minute Warm-Up + Cruise Interval Workout: 6 to 8 times 800 meters with 200 meter recovery jog between plus 3 x 200m with 200m recovery jog + 10 to 15 minute Cool-down"
This is from the half marathon training program I purchased from mcmillan running. I have been very careful about my paces for all of my scheduled runs. I use the running calculator at mcmillanrunning.com, and put in my goal half marathon time (1:58:49) as an actual recent time (even though it isn't an actual recent race time!), and then make sure that I'm hitting the training paces that the calculator came up with for each type of workout (tempo pace, 5k pace, 800m pace, etc). So far, I had been able to hit all of them, which was super encouraging (and surprising). Well that stopped Tuesday.
I thought I had failed at my workout, because I wasn't able to maintain the paces. But it turns out I made a major mistake. I took my goal pace from the 800 m "Speed" section of the calculator, instead of the 800m "Cruise Interval" section of the calculator. That's 3:45 vs 4:06. Kind of a big difference. Also, I didn't read the workout comments until after the run, which were as follows:
"See McMillan Running Calculator for training paces. The goal is to fatigue yourself with the duration of this workout not the speed. The pace should be moderately hard and it is more important to get faster with each repeat than to run fast in the first few and slow for the final few. You can do this workout as a fartlek run if you don't have a measured course or track available. Run 6 to 8 times 4 minutes at a medium-hard effort with 90 seconds recovery jog between followed by 3 times 1 minute at a harder effort with 90 seconds recovery jog between. NOTE: Tyacie, I know you enjoy 800's, so you should feel right at home on this one. These types of workouts will help to increase your lactate threshold tolerance so you run longer and faster before feeling overly fatigued. Make sure to keep the effort steady and be careful not to run too fast. "
Crap. Can I get a do-over??
Here's what the run looked like. I did it on the mill, and the data is from my footpod, so it's not exactly perfect, but you get the trend:
So when Friday morning with Katie rolled around I was nervous that I would suck. But I tend to do well under pressure, and this was no exception! We killed it. Third week in a row that I've been thrilled with my long run pace. 12 miles in 1:51:33. 9:18 pace. (By myself, I run like a 10:10-10:45 long run).
Still, despite the good pace, the run wasn't so hot. I enjoyed the great company of course, but I ended up with some terrible GI distress at the end and spent the last 2 miles trying not to crap my pants. (Mission achieved, thank god). It's been awhile since I've had stomach problems. I made a pit stop in the Kroger bathroom after we were done and before I drove back to A2. I used their facilities, hit up some free samples (donut pieces and cheese and crackers!), didn't buy anything, and left. I didn't stretch after the run, sat in the car for the 45 minute drive home, and then went to bed pretty soon after. Bad plan. I woke up with major pain outside my right knee, which is new to me. I guess it's IT band? I don't know. It was still hurting pretty bad after work last night, and I really wanted to stretch it out, but didn't feel like it would loosen up unless I ran on it. Yes, that's right, I use running to cure my running injuries. Run it out. It was pretty rough for the first mile or two, but it did eventually loosen up. (I did a stride workout on the mill. I love stride workouts. Outside or on the mill, they rock).
|So fun! The speed sections are so short that you could just do it all damn day.|
All I know is that this week was full of aches and pains, and I wasn't a fan of it!
I didn't forget about the weight followup posts I promised the other day. Those take a while to write though, so I'll do it when I have more time. I'm already up past my bedtime, as usual. For now, suffice it to say that I have decided against Weight Watchers for the time being.