The training starts now! :)
Sunday, I ran 8 miles and felt good. Monday was boot camp followed that afternoon by physical therapy. I've missed some due to the long hours I've been working. Today the routine at PT went so easily. My legs were taxed from boot camp, but the workout flew by and was a cake walk. They did some Graston on my leg, I wanted to cry uncle, but they rewarded me by a run on the Alter-G. They don't always let me run if I have already worked out. Here was today's...
Easy pace is 7mph (8:30 pace). 9mph is 6:30, 10mph is 6 and 11mph is 5:27 pace.
2 minutes easy at 75% gravity. Change to 80% gravity, 1 minute easy then a minute at 9mph, then 1 easy, then 9.2mph, continuing up with easy pace 1 minute and 9.4, 9.6, 9.8, 10, 10.2, 10.4, 10.6, 10.8, 11 and another 11 then 10 minutes easy. I ran 4.75 miles and felt GREAT!! Pretty sweaty from running indoors on a treadmill. There is a HUGE difference between 75 and 80% gravity. I was a little sad when it went away... but going away means healing!
They looked over the Run Less Run Faster training plan and green lighted it for me to start with the rule that if it hurts, back off. I got a little nervous and too scared to count, I think I'm less than 16 weeks away from Boston.. which is where the training starts... 16 weeks out.
I read a quote a few minutes ago from my Runners World Running Log for 2010 that is pretty darn empty. :( I love the quote, wish it said who it came from.
Believe it or not, it's better to undertrain than to overtrain. What you haven't developed by race day can sometimes be overcome with adrenalin and desire. For an overtrained runner, the race is over before it starts.
I'm GOING to pull this off. :)
3 comments:
Great quote, and you ARE going to pull this off.
That's a coincidence about the 'Run Less Run Faster' program. I know a lady who used that this year to run an Aussie record for the W80 marathon. Be careful to warm up properly, as all the running is relatively fast.
Thank you for the "ARE" - I have read your comment a few times and probably will continue to. :)
Checking out her blog! :)
Oh - the warm up - I looked over the plan on the plane after you said that.. most workouts have 2 mile warm ups, which is what I did last year training for my marathon, so I think it will be OK. I tend to run those miles a little slower than my easy pace (easy pace 8:30/mile - warm up often 9 or so)
Looking again - tempos seem to have 1 mile warm ups.. but most interval work is 10-20 minute warm up, which I read as 1-2 miles.. which is 2 for me. All interval workouts have 10 minutes (1 miles) easy cool down. 6 of "tempo" which is actually slower than tempo pace, more like MP or HMP do not have a cool down, but typical for me after even an easy run is to grab a water or gatorade out of the fridge and walk about 3/4 of a mile and let my body slow down.
Love the tips and things you are pointing out - thanks! :)
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