This morning I did a one hour easy/long run on the ditch bank. It was lovely. The plan was 5 x 10:2 min walk:jog. I ended up going 5.04 miles for an overall avg of almost exactly 12 min/mi (11:55 to be exact). That's within McMillan's calcualtions for my target easy/long pace, but I think the actual running pace was about 11:15 min/mi when I wasn't walking. Not sure if that's too fast or not. In any event, I think a run/walk is a good strategy as I try to ramp up distance toward a half-marathon while protecting the knee. Yes, I realize 5 miles isn't all that far, but I've missed enough long runs that I'm starting over. No worries though, I have plenty of time.
Tomorrow's schedule calls for w/up, 2x10mins steady with 4min recovery between, then c/d. McMillan says my steady pace should be 10:38-10:52, so I'll target 10:45 and hope for the best! Normally, I would meet Tuesday evening with the group for this run, but I think it's best if I go solo and run in the morning. So that's what I intend to do.
I think Thursday is a tempo run. My tempo pace is currently somewhere around 10min/mi, and Coach wants me to start running this progressively faster week on week as the month progresses. Eek!
17 thoughts:
Don't apologize. It's your blog. You do it for you, not for us. ;)
sounds like a great plan... I always find it helpful to get it out there for others to read too, in case they have input! Looks good! :)
No, the numbers aren't boring. Sometimes it helps to put it all out there. I also think it helps us regular folk realize that we're all in the same running boat. These are real people numbers!
Hey, numbers are sometimes the good part. It's a smart idea to build up strong from 5 miles - you'll still get to the half marathon, and you won't burn out right away.
5 miles isn't short!
I still haven't had the b@ll$ to go for my tempo runs! I'm such a wuss...
you can do it. i have faith. ;)
Lisa,
When I train for my first marathon, i did 10:1. 10 min jog, 1 min walk. Save the knees :o).
That's a good goal.
Keep at it.
Well, as you now know, I obsess over McMillan numbers too. It think it offers a good guide line.
Great job on the 5 miles!
Numbers can be helpful information to some... and then you have them recorded here in an interesting context for yourself.
Thanks for the glucoamine suggestion; right now I am using the 4-supplement product suggested by my Naturopathic Doctor... but I'll keep your suggestion in mind.
Was that Greek? I swear I didn't understand a word of it.
I did like the "walking" part...
I think run/walk is damn tootin :-) What you need to do is use the handy dandy run/walk calculator to figure out what your run pace and walk pace should be to meet your race pace :-) Any pace questions? :-D
I think the run/walk plan is a great idea to get you to higher mileage safely!
Lisa, that looks like a great training plan. And yes, saving the knees is the smart thing to do. :)
Looks like a great plan!
For the life of me, after reading umpteen books and plans I still don't know what steady-state pace means?
Great plan !
Good luck w/your Thursday tempo run!
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