Filed under: running, training update | Tags: FIRST 5K, running, training update
Time is slipping by… no posts since January, and it’s already March and Daylight Savings Time just kicked in (thank God!).
In this time, I’ve started playing [ahem...] learning guitar. I’ve done a heckuvalotta core work (I’ve got some abs under there!). We’ve decided to get a puppy. The litter just popped out, and we may be getting the little pup in mid May. We’re thinking the fat little guy on the right, but we won’t get to choose until after they open their eyes and the breeder picks (or foregoes) her first choice.
More importantly, this winter I’ve finished my first FIRST 5k program.
With some weather delays here in Portland, my 12 wk program stretched out to the end of February. I just recently ran my followup 5k time trial and logged 22:06 (7:08/mi)! …which is a 1:24/mi improvement! A successful winter effort that I can be proud of!
I’m going to repeat the training program this Spring and try to bump up my pace again. If I can get my 5k time under 20:00 (6:25/mi), that would be awesome! While I’m aware there’s going to be a diminishing return, I’m hopeful that, since I’m still not blowing anyone’s doors off, I can continue to improve my pace. After that, I will begin concentrating on my 10k efforts using the FIRST program again.
So, this week is the second week of restarting the FIRST 5k training program. The rhythm of it seems to work well with my schedule. I looked at starting the 10k program, but I wasn’t sure how I’d get the time to work out as the mid-week distances would guarantee 2hr lunch breaks without even eating. So, I figured: why not just try to push on the 5k efforts. Everything I’ve read says that speed is not built by running far. It’s all about running fast. So, “far” can come later for now.
I checked my new paces from the FIRST tables, and I definitely have some work to do. I’m going to push and see if I can hang on to the prescribed paces. They look hard!! My easy pace is now 8:57/mi. That used to be my fast pace just last summer! Shoot, 9:17/mi was my long tempo pace for this winter! And, my 400 pace is now 1:36 (was 1:58), which is fine for one lap, but doing repeats?!!? Well, one step at a time…it has worked before! :)
Without a goal race on the horizon, I’ve started my HIM program from last year, substituting the FIRST runs into my run workouts. The lack of a goal has left me a little complacent about getting all my workouts in. I’m tempted to just use them to supplement my running improvements and admit that I won’t be racing. [I really do want to race!] I do enjoy my pool time, but it’s been rough getting my ass out of bed at 5am. Each week I’ve said, “THIS WEEK I’ll get them all in.” My log begs to differ. A passing runner I chatted to briefly today suggested I just “bandit” a few races…hmmmm…tough to sneak into a tri, but maybe a 5k or 10k this Spring!
As a total aside…at risk of ruining future weather forecasts… most of my midweek runs this winter have been dry, if not sunny. The Snowpocalypse in December was the only real training killer. Today was no exception; sunny & 57! This weekend’s forecast is showing 100% chance of rain both days. Typical for the winter so far…I’m glad Spring’s almost here! 
Filed under: swimming, training update | Tags: FIRST 5K, rollers, running, swimming, training update
My plan for the next few weeks is to add back the cross training I had been avoiding with a 9 workout per week rhythm that I used last year: 3 bike days & 3 swim/run days with my midweek runs at work during lunch. I will continue the FIRST 5k program on my run days, and then follow it with the FIRST 10k program. I think I’ll start a formal 20 week training schedule in February following last year’s HIM training plan and substituting the FIRST running in place of last year’s schedule. I’m not yet sure what I’ll do when the 12 week FIRST program runs out. Maybe just work on increasing volume?
So, Monday was off as usual. Tuesday starts the week…45:00 of Spinervals 1: No Slackers Allowed.
I swam Wednesday for the first time since August. My lats burned only 150 yards in. I did some drills. I got in 850 yards in spurts of 25’s, 50’s & 100’s. I’m sure that I was going faster than I’m currently capable of. My stroke frequency felt too fast. My pull felt weak. My confidence in my form was shaky. But it felt good to be back in the pool! So, the time off was probably a good thing. With a few weeks of just feeling the water and low intensity, I should be able to ramp back up to a reasonable training level.
I got my fixie on the rollers Thursday for 45 minutes trying to get a 20mph average. Bored with my limited Spinervals collection, I threw in Planet Earth Deep Oceans. Not as inspiring, but beautiful and distracting for the period. HR never jumped over 128; and the cadence for 20mph is 90 rpm (fixie is 46×16). So, that speed is kind of a nice aerobic zone. I’m going to try to put more fixie riding into my training mostly because I can and it seems like fun.
