The week started off rough for a number of reasons:
1. Missed my run Monday. Definitely should of went, but managed to find a way to talk myself out of it. Legs hurt, tired, no one to run with, need to study...excuses. Pretty much bummed me out the rest of the day. For some reason, the past couple Monday's I have found it so hard to get out and get a good run in. I don't know what it is. I'm sure everyone has off days...but the same off day every week?! No...not next week, Monday will not overcome me!
2. Tuesday night I had a test in one of my classes that I slaved over for ohhhh only about 13 hours (crammed into 2 days), no big deal. Anddd guess what? ... I ACED IT! Yeyuhhhh!!
3. Wednesday started out with a great 8 mile run with some of my TNT group (have I mentioned that I absolutely love this whole TNT thing? well...just so you know, I do). The rest of Wednesday...deathly ill. Okay, maybe not deathly ill, but I seriously felt awful...nausea, stomach pains, body aches, hot flashes, you name it...
4. Woke up Thursday morning (this morning) and still felt sick! I had plans to run with Madison at 5am and had to cancel. Which, after being bummed out about missing Monday's run, bummed me to the max.
So... this is when I decided I must turn my bad week around.
While sitting at work, I decided I was going to find a way to get my run in that I missed this morning. Today's schedule was super crammed with work, class, review session, poster making...but... I managed to in an awesome early afternoon 6 mile run!
Who doesn't take pictures of themselves after they run?!I was very pleased with my run. It was SUUUUPER windy today, so was not expecting to have that great of run. I ended up finishing 6 miles at an average pace of 9:42! Okay, that may seem slow to some of you...but that's pretty good for me, especially with the 80 mph winds! Also.. notice the top. A tank!! Woooo. I'm pretty sure it hit 80 degrees today. Yessss!
Advice: (now that I have some followers, hopefully I can get some advice!)
I have been reading some fellow runners blogs and have decided that I need to incorporate "tempo runs" into my week. Still being new to running, I don't really know how to start out with tempo runs or what to do really. How do you recommend starting out with tempo runs? What is a good "tempo run" workout?
Advice: (now that I have some followers, hopefully I can get some advice!)
I have been reading some fellow runners blogs and have decided that I need to incorporate "tempo runs" into my week. Still being new to running, I don't really know how to start out with tempo runs or what to do really. How do you recommend starting out with tempo runs? What is a good "tempo run" workout?
4 comments:
A tempo run is basically just a steady pace run that is 80-85% of your max heart rate, trying to build your lactate threshold. Faster then a training run, but slower then race pace. If you train with a HRM, run for a set amount of time or distance while maintaining this 80-85% range.
Not sure what training plan you are using but Hal higdon has some online free training plans which give GREAT examples of tempo runs. Or Google tempo run there is SOOO much info out there.
Love the picture, way to work through a ROUGH week.
You are too cute!
I keep saying I want to do tempo runs, and then I never do.
I can run Thursday this week at 5am. Want to do a Tempo run?
you can also do a progression run. Say a medium distance mileage wise but then do it faster. So a 10 min 1st mile, 9:40 second mile, 9:20 3rd mile, then a 9:00 mile.....builds speed working harder than normal pace. You use a garmin?
Post a Comment