KW#1: WU: 1mi easy; 4×100 strides. WO: 200 (200 RI), 400 (400RI), 600 (400 RI), 800 (400 RI), 800 (400 RI), 600 (400 RI), 400 (400 RI), 200. WD: 1 mi easy.
KW#2: WU: 1 mi easy. WO: 4mi @ MT pace. WD: 1 mi easy.
KW#3: 6mi @ LT pace.
From the book, I’m supposed to be nailing the track paces within two or three seconds, but with no real repeats this week, that was a little tough to do. Previously, I wrote the individual paces required on my hand. But with a ladder workout this week, my hand would have been harder to read than ever. So, I just ran by feel.
I’m realizing that I’m not really nailing the paces on KW#2 or KW#3 either. I’m getting close. But, I have no idea, perceptually that is, whether I’m running at a Short Tempo (ST), Medium Tempo (MT), or Long Tempo (LT) pace. These paces are separated by +/- 0:15/mi each. So to be off by 0:05 or 0:10 per mile sort of throws off the different levels of effort that have been requested by the plan. I will try to improve this but I can only check my pace at each mile split, unless I start doing my runs all at the track (unlikely for reasons of schedule, location, and sanity).
I’m hoping that by at least getting close to the suggested paces, I’m following the spirit of this program. I’d be very interested to find out what others experiences have been with this program, especially “non-runners” new to pacing.
KW#1: WU: 1mi easy; 4×100 strides. WO: 2 x 1600,1 x 800 w/400 RI. WD: 1mi easy.
KW#2: WU: 1mi easy. WO: 2mi @ ST pace, 1mi easy, 2 mi @ ST pace. WD: 1 mi easy.
KW#3: 5mi @ LT pace.
Missed my track workout because of sloth and heavy rain. Then was horrified that my tempo run (Key Workout #2) was actually 7 miles total distance! But, I did it! I broke it into the intervals, and it was no big thing. Yes, I was tired, but I was very happy to have recorded such a long run pain free only a few weeks into this plan. Clearly, I will have easily covered the requisite distances many times over before it’s time to retest my self with a 5K race. I’m looking forward to a new PR already for this distance. Meanwhile, I’m hitting the paces indicated, even on the long days, and feeling great about it!
Filed under: running, training, training update | Tags: FIRST 5K, running, training
KW#1: WU: 1mi easy; 4×100 strides. WO: 5×800 w/ 400RI. WD: 1mi easy.
KW#2: WU: 1mi easy. WO: 3mi @ ST pace. WD: 1mi easy.
KW#3: 6mi @ LT pace.
Thankfully, there have been no recurrences of the ITBS problems in my right knee. I had been worried that a more intense program of running might provoke a relapse, but it seems my 4 weeks of 5 days of running worked well to establish some strength prior to upping the speed. Fundamental in that prep was incorporating 4:00 run + 1:00 walk for all the runs in the first two weeks.
The only anxiety about this week was doing the 6 miler so early in the program since I really hadn’t yet run that distance in a while. Happily, I had no problems with it, and even with a pace higher than I’ve run in the past.
I still am having trouble with hitting the paces. The longer runs are easier in that regard. The track workouts (Key Workout #1) are still feeling like I could go a lot faster, but, with reestablishing a 5k TT time, I at least feel more confident about seeing the program through with the recommended paces. I’m on board for the duration, and I’ll see how it turns out. 2 weeks down, 10 to go!
Filed under: running, training, training update | Tags: FIRST 5K, running, training
To start the program, I found my pace numbers from the tables based on a 28:00 5K. This was a projection from my HIM half marathon time and was probably slow but not way off the mark.
Track, tempo & long days…those are the three Key Workouts. The plan has two other days of some other activity. Mine was going to be cycling.
Wednesday morning at the track, my first workout was scheduled to be: 10:00 warmup; 8×400 on 400 rest interval at 2:05/400; 10:00 cooldown. I arrived at the trackat 5:30 a.m. unsure of how things would go. There was little light on the track, and I couldn’t even see my watch for the splits. (I managed to brainfart on how to work the watch light.) I ran hard, but not so hard that I couldn’t finish. When I got near a lamppost, I saw the splits were nowhere near the right pace. I was hovering around 1:35/400. So, if I could go this fast for the requisite workout, shouldn’t I reset my 5K time from the tables?
I looked up the pace differences for the various distance runs based on a 1:35/400. That suggested a 21:40/5K; which suggested a long tempo run pace of 7:45/mi. Not there yet, my friends! Most of my longer runs to date had been 9:30/mi or higher.
So, I stuck with my 28:00/5K estimate.
Friday lunchtime tempo run: 1mi warmup; 2mi short tempo at 9:22/mi; & 1 mi cooldown. I was faster at 9:03/mi but figured it was a good start.
Sunday morning long run: 1 mi warmup; 3mi long tempo at 9:48/mi; 1 mi cooldown. Given my starting paces, I decided the long tempo run would be a 5K time trial since I didn’t really have a good time to rely on. This would set the bar for using the tables to follow the program. Drumroll! 26:27, which is 8:32/mi. Who’d a guessed? Here was real data to reset my paces! And, as I expected, not really that far from 28:00.
