Last Friday, I had a running date with the lovely Caroline Robbins to run my 5:3:8:3:5 run. We decided to run the opposite direction than normally, to the right of Parkiament, past Chateau Laurier and the US Embassy, towards the National Gallery and across the Alexandria Bridge. Halfway over the bridge, when my phone prompted me that we were "half way", Caroline suggested we keep going. The loop that goes from Parliament across the Alexandria Bridge through Hull, and then back to Ottawa via the Portage Bridge is 5k, and we were, afterall, already "halfway" ;-). I was not CONVINCED we would make the whole 5 k, but we decided together to go as far as the run took us, and then we could walk the rest of the way. We made it most of the way across the Portage Bridge before the run was done... somewhere around 3.25km (in 18 minutes of running and 6 minutes walking). That run, proved to me that I was running too slow on the treadmill. When I looked at our final stats afterwards, we were averaging a much faster pace than I was entering when running on the machine.
So, today, when I hopped onto the treadmill for my 10:3:10 run, I decided I would push myself. Instead of running 4.5mph, I upped the anti and ran at 5mph - which is a 7.27 minute kilometer. And I held that pace FOR 2 SEPERATE 10 MINUTE INTERVALS!!!!
Just to give you an idea (for those readers who are not necesarily runners)... If I kept that pace for a full 5k, my race time would be 37.17. If I kept that pace for 8k, my race time would be a little less than an hour.
In order to complete a 5k, I would "only" have had to run another 10 minutes. And I am only on Week 6.
Excuse me while I take a moment to pat myself on the back :)
As of the next run (Thursday), the intervals stop with C25k. Thursday is a 22 minute run, Next week is 3 x 25 minute runs, then the week after, 3 x 28 minute runs, then the week after, 3 x 30 minute runs.
This is where I think I start working on DISTANCE instead of time. My aim is to figure out how far I can go in the 22 minutes (likely somewhere around the 3 km range), then start adding distance instead of time. Next week, add .75 k to my last distance and do the same for the two weeks after that. This gives me the flexibility of going to 10:1 intervals if I need be, and maybe, with that minute of rest period, being able to increase my running speed during those 10 minute chunks. AND, if it goes as planned, that will bring me to a total of 5.25k by the "end" of the program... And ready for the next one to start.
3 comments:
Never thought that running would become so high tech. Sounds as though it is working well for you and you are deserving of a pat on the back. Keep going
love Dad
Good for you!!!!! 10 minutes. Wow. Excuse me while *I* pat you on the back :)
Running on the treadmill is misleading. I always end up slower than I run outside. Maybe it is because I find it so discouraging, but likely more because I can't seem to find my sweet spot on a treadmill (yet). Good job on finding that inner push to get it done inside!
It was a great run, and with the 1k up to you and 1k back, I ended up logging just over 7k! You are totally ready to do the loop come Spring, and we can add in the river hill too! Can't wait! it is gonna be a great summer! YAHOO!
Post a Comment