I’m glad you guys liked my Twenty Twelve Questions yesterday. Looks like lots of you are peanut butter fans AND diet coke addicts (well except AMarathoner. Boo! haha) I really had fun answering them and I got some more questions as a result! Yay! So if you have ’em send ’em my way and sometime in the near future I’ll do a Part 2 or something 🙂
On a running note: I guess I’m just going to accept that I’m officially in Boston Training. I was going to wait another 3 weeks, and do a 12 week plan, but the pull of training is too great and when I tried to “loosely” follow last week’s schedule it ended up being the schedule. Oops! Oh well, I don’t think it’ll be a big deal and I love having actual workouts to do rather than “Hmmmm what should I do today?!”
So Tuesday is now interval day and since last week was 800 repeats that made today longer intervals. I decided to hit up the gym first thing when I got up so that I could have my whole day free (as *fingerscrossed* I’m heading back to school at some point today). And I decided to hit up the gym rather than head outside because the track is covered in snow and I don’t have short distances mapped out. I figure if I’m doing my LR, easy and tempo runs outside I’ll be okay and the treadmill won’t kill me for the speed stuff. Well it may kill me but it won’t harm my marathon heh.
Here’s the workout I did:
- Warm up
- 1mile – 2miles – 1mile @ 10k pace with 4 mins, 7 mins, 4 mins recovery respectively
- 5 minutes easy
- 4 X 800m hills @ 5%, MP with .2 miles recovery
- Warm down
Whew! It was one of the most challenging workouts I have done EVER! (hence the “it might kill me” from above) I think it was the hills section though. The intervals were great actually. The workout plan said “slightly slower” than 10k pace but I did it at 10k pace as I think I’m faster than my PR suggests. Hopefully this is okay. I actually felt that I could have gone faster. And not just for the first repeat but through the whole thing. This tells me that either I’m not performing up to snuff in my races or that I’m in much better shape than I was when I ran my 10k PR. Hopefully it’s the latter but even if I’ve been under performing that just means that I’ll smash some PRs this year 🙂
The only downside to the current plan I’m following (found here) is that doesn’t have any hills incorporated so, like last week, I added on 4 hills after the interval portion. And I increased both the speed AND the incline on it so maybe that’s why it was so hard? Go figure heh. I had just felt that last week was a bit easy so I really ramped it up. I was huffing and puffing. But I totally finished and in one piece. And like a bamf.
I don’t think it was necessarily the increase in pace that got me (as it was only 10-15 seconds faster per mile. Nothing huge in my opinion) but rather the 4% to 5% increase. I’m still such a noob when it comes to hills workouts. My first marathon was really flat (which is funny because it was in Providence which is known for being a bit hilly) so I never had to incorporate hills into my plan. Obviously now I do which is why I tacked on those hills at the end of last week and today. We’ll see if it pays off. But, in case you didn’t realize it already (because I knew this and somehow still thought that it didn’t apply to me or something), running VERTICAL is totally a different beast than HORIZONTAL.
I did feel pretty good during the warm down and was ecstatic that I finished the workout. After hill number dos I seriously considered letting up a bit either in the incline or the distance. It would have been totally acceptable but, like I’ve mentioned before, once I get an idea into my head of what I’m going to do then that’s what will be done. I’m totally stubborn that way.
Unfortunately my face was beet red (totally attractive!) and I was sooo overheating after all that despite the crazy happiness I was feeling at completing such a tough workout. I had to skip a walking portion of the warm down just so I could head outside to let the 20* weather cool me down. And I was so thirsty afterward! I quickly drank down 32 oz of water. Sweaty girl = thirsty girl.
Okay time to finalize packing and head back to school after dinner. Hopefully. Classes don’t start for another 3 weeks so I don’t have to head back tonight but I have a bit of work to do that I know I won’t get done here and I need to get out of this zoo hah! So the fact that I don’t have to get back is making me lazy even though I probably should go. Just an hour long drive so definitely not too bad or anything. So I’m going to get one last good dinner in my belly then I’m getting the hell out of dodge 🙂