Hence today, my day off, i did my work out for the week.
Time - 41:30
Location - Ferndale
Distance - 5.5
Time - 10:00 am
I felt pretty good today. This definitely went better than my last tempo run, where i struggled to get ready in my warm up. I think these longer intervals were nice - so good job jon duke on selecting them. it gave my body time to warm up to be able to really push it for the 2 min portion. I did the 15 minute warm up, then stopped for maybe two minutes to stretch and swing my legs a bit. In the future I think we can start doing some drills and a few sprints to really get our legs going in this portion which would make our tempo runs go a lot smoother. I can work out a routine for this.
For the tempo run, instead of last time where i just tried to go really fast - i focused on keeping good form, and running smooth but HARD. (if that makes sense... ha). I think I did pretty well. It is my goal to fall back to normal running pace in between the fast tempo parts - where right now i am obviously hard of breath and am moving slightly slower than jogging pace for the in between reps.
I wore my vibrams today and they worked well for me. I am concerned about my knee still but its not hurting at all.
The two minute rep was the hardest by far, but even through the last 15 seconds i made sure to keeeeeeep pushing until time was up. I am happy with my effort but still would like to go faster - but i just dont think im in shape enough to push any harder yet. Oh well! This will come in time. For now i can do what i can do.
The cool down was nice and i took off my shoes for the last ten minutes and ran barefoot just to see what all the hype was about ;-). Enjoyed it and i realized that it makes all the difference to not wear the vibrams. I thought that wearing the vibrams simulated barefoot running, but you REALLY watch your step when you are barefoot and i could feel my form instantly change when i took off my shoes and i enjoyed it. I feel like sometimes i zone out and still hit my heel in my vibrams.
Anyway - happy with improvement on the tempo today.
Need to get back to consistent running and also do some pilates already, sheesh.
anyway, i really want to keep up with map my run so here it is:
FOOD FOR TODAY -
before i ran i wanted some energy and all i had was some trail mix so i had a small handful of that. then after i had two eggs with a tomato mixed in with two slices of buttered toast. Is butter bad for you? Well i didnt care today ha because it was delicious :-). But I hope to make good decisions for lunch here later today too with some sort of bean dish, veggies, and hopefully some quinoa if i can get to the store. Also want to buy more fish.
Good informative blog post. ha
ReplyDelete