Whew. I did it. The first week of Run Less, Run Faster training is in the books, and I am not going to lie – it is TOUGH! I discovered I really enjoy easy paced long runs and that on this training plan, there are no ‘easy’ runs – all runs have purpose, and therefore pace. I set my goals high for this round of training and as I was reading in the book, the authors remind the reader again and again to be realistic about goal pace. After doing all three training runs this week, I have discovered that my goals are not realistic – in that I didn’t hit my paces for two of the three runs.
The first run was the long run, and as I posted here I was able to just squeak by on pace.
The second run was my speed workout. A mile warm up, 3×1600, and a mile cool down. I choose a very flat out and back course for the mile repeats.
For a 2hr half marathon the splits should be 8:06, for a 1:53 half marathon (my PR last year) the splits should be 7:37. I didn’t even come close to the 7:37, but I did keep it under the 8:06. The plan states all speed workout repeats should all be within a second or two of each other – this I need to work on. By setting a more realistic goal time hopefully I can focus more on my splits.
My third workout was a tempo run. There were a couple things I did wrong the night before the tempo run:
-Papa John’s pizza
-staying up late when I knew I had to get my run in at 6am the next morning.
The run was really doomed before I even stepped foot on the treadmill. I was supposed to do a mile warm up, 6 miles 9:09, one mile cool down. I made it to the end of mile 5. I was able to hold the tempo pace for four of the six miles, but then hit a major wall. I went into survival mode – just keep running at whatever pace I could to get the miles in. I finished all eight miles, but I think you can see what happened based on my heart rate chart:
I completed both the cycling cross training workouts this week with very little trouble. It was actually quite enjoyable to do something different and give my knees and ankles a little break.
So where do I stand going into next week? I am going to do what RLRF suggests and set a realistic goal: 1:58:58. I am going to use the tempo paces and speed workout paces for that half marathon pace and see if I can be successful. If I can, then I will reevaluate next week. While I want to push myself, not hitting the goals doesn’t feel very good and I don’t want to injure myself trying to attain them.
Couple more pictures from my runs this week:
And my favorite breakfast this week – Rice cakes + Nuttzo + Bananas. Have you tried Nuttzo yet? If you love nut butter, you MUST try it. Simply addicting. :
A final motivational thought for your week ahead:
Talk to me:
What is your favorite pre-run breakfast?
How is your training going? What have been your ups and downs?