This morning I did my core stuff. The highlight for me was hanging on for 3x30sec of plank and 3x5-6 good form pushups. The lowlight was my v-ups and the rocking v-ups which both were pretty pathetic. I have an appt with Trainer guy tomorrow and he's planning to push me hard on this stuff. Yikes.
This evening I met up with the running group for some track work. We did 10miin warm up, 10x2min hard effort with 1 min rest in between, a short rest, then 5x1 min hard effort with 1 min in between, and ended with 10 min cool down. For the 1 min rests, I opted for 30sec of walking and 30 sec of jogging. I found the Garmin graph and stats to be very interesting, so I will share.
Walking - 21:06 pace, .56 miles, 20% of workout
Jogging - 11:40 pace, 1.87 miles, 37% of workout
Running - 8:26 pace, 2.97 miles, 43% of workout
That 8:26 min/mi pace had me excited, but I was only doing that for about 400M lengths each time. When I check the MacMillan running calcuator, it tells me that is basically the speed I *should* be doing my 400M speed workouts at (based on my 5K time). I guess it's not a breakthrough.
Great workouts there..
ReplyDeleteThe treadmill is not that bad actually, I actually train on it alot.. Good for some hill work.
Nice workout track workout....
ReplyDeleteI dislike the dreadmil as well, I started to like it this winter but outside running goes by soo much faster.
It so is a breakthrough! *raspberry* to McMillan
ReplyDeleteNice splits on that workout. As long as I've got some music I can handle the treadmill, but it's not as good as outdoors.
ReplyDeleteNice workouts! And I'm so happy that you sound much better about your direction with the 1/2 marathon :-)
ReplyDeleteI find the TM really useful for tempo and speedwork since it helps drum in the goal pace during the repeats for me. And yey for being on pace, the McMillian calculator seems pretty accurate.
V-ups and rocking v-ups are hard!
Great workouts! Especially the planks! My body is usually shaking like crazy just a few seconds in. AWESOME JOB!
ReplyDeleteTerrific my friend!! Running those 5 miles, i don't know, just somehow really gets me going for the rest of the day! I do have to work on my pace though! I'm kinda slow! Today i did my last mile in just under 10 min!!
ReplyDeleteM
Awesome workouts. Keep up the great work.
ReplyDeleteGreat workouts! Your track workout looked good.
ReplyDeleteNice workouts...I have no idea how you kept your sanity with five miles on the treadmill
ReplyDeleteGive the treadmill a chance... I love it (yea, I realy do).
ReplyDeleteGreat track workout...those are really impressive!
Take Care
5 miles on the treadmill would have been torture for me. Nice job!
ReplyDeleteOh the treadmill. You hung in there! I love/hate the plank. Love the accomplishment I feel when it's over...hate the obvious. I do one at 60s and one at 30s. Used to shoot for 2x60 but that was just too much for me!
ReplyDeleteHey you seem mega motivated so the race did the job at the weekend :o)
ReplyDeleteAs for the dreadmill, completely with you... I too ended up on it last night as we are currently having autumnal (yes autumnal!) gales/ wind/ rain.. blah!
GREAT interval session too - you are going great guns!!
Lisa - you are an inspiration! 5-6 push ups and 3 x 30 sec bridge holds (that's what we call planks here) are an awesome effort. Even the V thingies will come in time. How's the 6 pack looking? :-)
ReplyDeleteP.S. Thanks for the email. That makes sense.
It may not mean a breakthrough, but it means you are training to get faster. Keep doing those and you will be able to keep that pace longer
ReplyDeleteNice job on the 5 miler and those track workouts. They sure do help out a lot. I did them for my first half, and didn't for those after that. My first was my fastest one.
ReplyDeleteAwesome training...way to push yourself. It will pay off for you on race day :)
ReplyDeleteIt may not be a breakthrough now, but in weeks to come you will see your speed increase and the effort get easier as long as you continue on with this type of workout or any other they have you do. Consistency will pay off eventually. I am hoping not to get on a treadmill for at least 5 months!
ReplyDeleteNice job on the track work! I'm not sure why you thought it would be good to do your 5 miles on the treadmill though :)
ReplyDeleteThis hard work is really going to pay off for you!! Great job!
ReplyDeleteGreat job all around, especially planking and running those 400s! That's not easy.
ReplyDeleteLooking good Lisa! And WHOOOO HOOOO to you for working on those planks! ;-) How are you doing withthe Challenge? I'll be on Week 4 Day 1 for a month :-X
ReplyDeleteIt's official. Slow & Steady has become: Slick & Speedy....
ReplyDeleteI think half marathons may be the perfect distance race distance. I really enjoy training for them - at least, how I would train if I ran one - but, curiously, I've never actually run an offical half marathon. Keep on rockin'.
ReplyDeleteI was happy to discover your blog and have been checking out your workout history, and even though this is my first comment, I have some feedback on your track workout.
ReplyDeleteAccording to the GPS, notice how the interval times are on a gradual upslope from left to right? That means each interval was getting slower - not so great.
When I've had that happen to me, the next time I just dial back the speed on the first one or two repetitions so that they feel hard but not like "intervals", and what will happen is the progression would be something more like (in minutes per mile pace):
8:35
8:35
8:30
8:30
8:29
8:25
...etc. In other words, I turn the speed change on its head and gradually get faster, and then really blast the last one. It will feel way harder than the time will reflect, but it will still probably be the fastest interval of them all.
Good luck, take care, and thanks for reading my "negative" comment! :-)