January 25, 2012
5k Race Planning

When I started running, 5k was a goal. Then I tried to race it, to really strategize and push and hit a certain time. And I did in September 2010. Then I started running long and stopped worrying about pace, focusing only only on finishing. But, I want to try to race again. So…

If I’m really going to RACE this 5k in March, I need a plan (I love plans & planning. Mmm planning).

Stuff You Need to Know (from Runner’s World)

Pace Intervals (PI) If your 5-K goal is 10:00 pace (31:02 finishing time), run pace intervals at 1:15 (for 200 meters), 2:30 (400m), 5:00 (800m). For 9:00 goal pace (27:56), it’s 1:07 (200m), 2:15 (400m), 4:30 (800m). […] (9:30 goal = 2:22.5 = 400m)

Speed Intervals (SI) For 10:00 pace, run 1:11 (for 200 meters), 2:22 (400m), 4:44 (800m). For 9:00 pace, it’s 1:04 (200m), 2:08 (400m), 4:15 (800m). […] (30 sec faster per mi @ 9:30 goal = 2:15 = 400m)

Recovery Time For pace intervals, slowly jog half the distance of the repetition (i.e., 200m jog after 400m repetitions). For speed intervals, jog equal distance (i.e., 400m jog after 400m repetitions).

Tempo Run (from about.com): Tempo runs help you develop your anaerobic threshold, which is critical for fast 5K racing. Start your run with 5-10 minutes easy running, then continue with 15-20 minutes running near your 10K pace (but not at race pace), and finish with 5-10 minutes cooling down. If you’re not sure what your 10K pace is, run at a pace that feels “comfortably hard.”

Found a totally doable speed-workout-intensive plan on about.com — 5K Training Schedule for Intermediate Runners — that has now been loaded into my training calendar.

Now, to set a goal pace. My 5k PR is from fall 2010: 29:46 on a totally flat, dry course. A PR of 29:30 would be an average pace of 9:30. That will be tough based on my current fitness, and specifically running, level — but I’m going to try.

9:25am  |   URL: http://tmblr.co/ZSjwPyFLLqed
(Notes: 13)
  
Filed under: 5k race training training plan runners world 
January 5, 2012
Even though I am still sick, I wanted to get one last hot yoga class in before my pass expired. The Good: I went. I survived. Half a bottle of Gatorade = no woozy feeling when standing. My downward dog just felt ON last night. And my shoulders are telling me today they worked hard. The Bad: Balance poses I can usually rock (Warriors, twists) were rough — I tipped & wobbled almost every time. I think it’s the sickness throwing off my inner ear balance mechanisms. I didn’t push myself into as many challenging poses as I normally do (e.g., I used a block in bridge when I know I can fully support myself doing that). Anywho. Glad that I went, plus now you get a fun lolcat picture. Followed class up with a 45 minute solo sushi dinner while reading Runners World that was just perfect.

Even though I am still sick, I wanted to get one last hot yoga class in before my pass expired.

The Good:

  • I went. I survived.
  • Half a bottle of Gatorade = no woozy feeling when standing.
  • My downward dog just felt ON last night. And my shoulders are telling me today they worked hard.

The Bad:

  • Balance poses I can usually rock (Warriors, twists) were rough — I tipped & wobbled almost every time. I think it’s the sickness throwing off my inner ear balance mechanisms.
  • I didn’t push myself into as many challenging poses as I normally do (e.g., I used a block in bridge when I know I can fully support myself doing that).

Anywho. Glad that I went, plus now you get a fun lolcat picture. Followed class up with a 45 minute solo sushi dinner while reading Runners World that was just perfect.

9:28am  |   URL: http://tmblr.co/ZSjwPyEIgGZC
(Notes: 14)
  
Filed under: runners world sushi hot yoga lolcat yoga 
July 12, 2011
Beer & Running?

Thoughts on my ability to drink 3 beers tonight with the girls at Ladies Night after work and then still run 3 miles when I get home? Totally doable? Totally crazy? Both?

If Tommy Leonard can do it, why can’t I?

12:20pm  |   URL: http://tmblr.co/ZSjwPy71Bpe7
Filed under: Tommy Leonard running runners world beer 
October 22, 2010
"Nothing hurts more than sitting on a couch."

— New Balance ad in this month’s Runners World

9:36am  |   URL: http://tmblr.co/ZSjwPy1Ht9mE
Filed under: new balance runners world Ad Campaign inspiration quote