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Running into Spring 3/16-3/22

Crankin2010-05-01 10:37:05 +0000 #1
I ran 3.2 miles today, not counting the warm up. I did not feel that great, but I ran the whole time, for the second time. My goal was to do the whole thing, so I slowed down. Overall pace was 11:30, with one 23 minute section of 10:30 av. pace.

I was over dressed again..grrr. I should have worn my sleeveless base layer instead of a LS Craft jersey.

Tomorrow is a day off, except for stretching and core. Wednesday I am going on a 37 mile group ride and I hope to run again Thursday. Maybe by then, I'll be through the Chi Running book.
alpinerabbit2010-05-01 10:47:35 +0000 #2
I ran to work this morning. The route is about 7K, with 80m Elevation gain in the first 3.

I took about 50 minutes, same as last year, about. I felt ok, except on the climb.

After a shower, I felt really good all morning, nothing like the slump I used to feel (I used to try on an empty stomach because I thought I couldn't handle breakfast, today I had a small bowl of muesli).
OakLeaf2010-05-01 10:56:50 +0000 #3
Sprint intervals today, 9 x 1 minute. Almost every one of them was below a 7 minute pace, so I was feeling strong after a pretty hard ride yesterday. (Okay, I know that's some people's marathon pace, but to me it's an all-out sprint. )

I'm thinking of changing up my interval workout so that my recoveries last as long, and only as long, as it takes for my HR to drop to 140 bpm (which is the low end of my zone 2). That's based on something I was reading on the Chi Running newsletter today. Anybody have any thoughts on that?

Yoga and active rest tomorrow.
Susan Otcenas2010-05-01 11:35:50 +0000 #4
Last night I went home from work and decided to lace up my shoes for an easy 30 minute run. It was just one day after my race, which would seem to call for a rest day. BUT we had a St. Patty's Day Potluck at work with a potato bar and corned beef and all sorts of yummy goodness... I just had to work off some of those calories!

My calves and ankles were tight for the first 2-3 minutes, but everything loosened up nicely after that.

Now that I've worked my way through the 13 week 10K program, I need to find a program that will prepare me for my half marathon in October. I've found a few online, but most want 4-5 days of running. I think 3 days is really all I can manage with my tri training.

I'm open to suggestions, if anyone has a link or program they'd like to share.

Susan
michelem2010-05-01 11:38:55 +0000 #5
Hi Susan,

I used the FIRST Marathon Training Program with great success. Here is their 1/2 Marathon Training Program. It's a 3-day-a-week program, but keep in mind that you are running HARD on these three days.

Good luck to you!

www.furman.edu/first...aining%20Program.pdf

P.S. Make sure to figure out your pacing for the workouts (there are different tables and such on the website). Pacing is a key component to getting all you can out of this training program.
OakLeaf2010-05-01 11:43:14 +0000 #6
Hi Michele... can you post links to the pacing tables? I couldn't find them on the website (only an order form for the book... yeah I know

) I really like the looks of that plan because it's structured pretty much the same as what I've been doing on my own, but with the intelligent focus I've been floundering on.
michelem2010-05-01 13:24:17 +0000 #7
Here you go:

www.furman.edu/first/fmtp.htm

They are all in min./km, so you'll probably need to do some converting.
OakLeaf2010-05-01 11:04:36 +0000 #8
Cool, thanks!

It's easy to switch back and forth between metric and Imperial on Garmin units and Garmin Training Center - I can set up the workouts metric and then do them/view them either way.

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