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!
Don't apologize. It's your blog. You do it for you, not for us. ;)
ReplyDeletesounds 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! :)
ReplyDeleteNo, 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!
ReplyDeleteHey, 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.
ReplyDelete5 miles isn't short!
ReplyDeleteI still haven't had the b@ll$ to go for my tempo runs! I'm such a wuss...
ReplyDeleteyou can do it. i have faith. ;)
ReplyDeleteLisa,
ReplyDeleteWhen 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.
ReplyDeleteGreat 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.
ReplyDeleteThanks 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.
ReplyDeleteI 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
ReplyDeleteI think the run/walk plan is a great idea to get you to higher mileage safely!
ReplyDeleteLisa, that looks like a great training plan. And yes, saving the knees is the smart thing to do. :)
ReplyDeleteLooks like a great plan!
ReplyDeleteFor the life of me, after reading umpteen books and plans I still don't know what steady-state pace means?
Great plan !
ReplyDeleteGood luck w/your Thursday tempo run!
ReplyDelete