Happy Marathon Monday!!!!!!!!! Hope you all had a restful weekend (and holiday if you are American!). Things were pretty low key around here – errands, food prep, condo-hunting (!!!), watching six episodes of Brooklyn Nine-Nine (does anyone else watch this??), and a couple of runs. Guess I can’t complain, right??
So I’m three weeks into my training plan (thank you, Phaedra!) and I’d be lying if I said I felt great. I’m getting my runs done but I don’t feel amazing about them. Some are on the treadmill (which I hate) and the outdoor ones have been quite a bit slower than I’ve expected. I know it’s still early but when you are used to running 7:00-7:30 minute miles for a tempo run and then all of a sudden struggle to hit anything under a sub-8:00, it gets frustrating. I came across this article that reminded me not to get wrapped up in numbers, especially when the weather is less than ideal. It was CRAZY windy during my last two tempo runs so I know that played a huge role in slowing me down.
And this was pretty much all I needed to read:
My red line on Tuesday’s crazy wind storm was a lot different than my red line on a perfect sunny day in September. AND THAT’S OKAY. My red line after a day of work is going to be a lot different than my red line first thing in the morning when I’ve got all the energy in the world. AND THAT’S OKAY TOO! We just do whatever we can with the cards we are dealt for that day, right? Right. With all that being said, tempos still rank high on my ‘favourites’ list. I love any and all speed workouts. I go into them knowing I have something to focus on so they go by much faster than a long steady-paced run.
Just in case you are wondering (because I never knew what the heck a tempo was when I started running):
Tempos: warm-up -> run at/above anaerobic threshold (aka “red line”/comfortably hard) for X amount of miles -> cool-down
Why run tempos? They increase your lactate threshold (point at which your body gets tired at a certain pace), allowing you to run faster with less effort. They make faster paces feel easier so YOU MUST DO THESE. Doing a weekly tempo run was the only reason I was able to PR at the Scotia Half Marathon.
And for last week’s workouts:
Tuesday: 7 miles @ 8:01 AP
Wednesday: strength training
Friday: 3.1 miles @ 9:07 AP + strength training
Saturday: 6.2 miles @ 8:32 AP
Sunday: 15 miles @ ???
Yesterday I ran with OTHER PEOPLE! This is rare and it was so, so nice. It was my friend Heather’s birthday so a bunch of us got together and ran just over 13 miles together (and I ran a little before I met them since I had to get a bit more distance in). It was such a great day and the time passed so quickly. To top it off, it was warm enough for SHORTS. I’m not sure what my average pace was because when I met them, I forgot to stop my watch and we chatted for a good 5-10 minutes before I started running again so I hit the reset button…but I’m guessing it was somewhere around 8:45-8:55.
Crossing my fingers that I’m a little more excited about this week’s training. One month until 2014 is over (crazy, right?) and my goal is to log some good quality miles and stay POSITIVE despite the weather that will be heading our way.
Do you have any goals for the month?