Friday, March 30, 2012
Yesterday I was scheduled to complete a 4.1 mile jog/walk. Tuesday I completed a series of 4 or 5 8-min/2-min intervals and planned to do the same yesterday. But after putting in a hard workout on the bike the day before I was just too tired and my body was begging for more of a recovery day. So I completed two 8/2 intervals followed by a little longer walk and then a series of 3/2 intervals, finishing it off with 5 min of jogging. Came in pretty slow but my body was very appreciative! I've learned over the years that sometimes too much is too much, and the body really needs to recover. This is a bit of a mystery to me as there have been times I was sure my body needed more recovery time when in fact it performed at a high level, and there have been times--like yesterday--when I didn't think I needed recovery but did. One way or the other, the lesson is this: learn to listen to your body, it's wise!
As for today, a scheduled day of rest in prep for my 8.2 mile jog/walk tomorrow. I plan to begin with 30 minutes of 3/2 intervals and see how I feel, after which I plan to do 8/2 intervals the rest of the way home if I feel up to it. I sure hope I do, but I will listen to this 45-year-old body of mine!
God bless you all, hope you have a great day!
Wednesday, March 28, 2012
Did a 22-mile speed endurance workout on the bike today called "3-2-1s" that goes like this:
After a 10 minute warm-up, push the pace for three minutes to the point where you feel challenged but capable of maintaining that pace for some time. Then ramp up the pace for two more minutes to the point where you feel quite challenged and incapable of maintaining that pace for very long. Finally, increase the pace for one minute to maximum effort. Give everything you have, hold nothing back, don't worry about the next interval or the next. Recover for 4 minutes and repeat 2-4 times.
It's early in the season and so the 2- and 1-minute intervals weren't exactly blazing, but I gave what I had to give. On the way out there was a pretty strong head-cross wind and thus I reached the half-way point at a pace of only 15.7 mph, but then I turned around and enjoyed a tail-cross wind and averaged 18.7 on the way home, for a total average of 17.2. I was quite a bit faster at this time last year, but I peaked too early so I'm actually very happy with this pace at this time.
Tomorrow I return to jogging. I have a 4 mile jog/walk on the schedule during which I plan to complete 8/2 jog/walk intervals. If I have time I will also take a mellow 10 mile bike ride along a jogging path I've laid out in order to mark the mile points. But we'll see. For now, I'm very grateful to the Lord for a great day on the road!
God bless, and have a great day!
Tuesday, March 27, 2012
I've been training for a half-marathon that takes place on May 12. The farthest I'd jogged before this was 5K, and it is even now I suppose. What I mean is that though I've been completing workouts of up to 7.1 miles, I've been jogging/walking and moving at a pretty slow pace.
The one upside to being a turtle is that you're immune to wind resistance-- --or so I thought. Then today I headed out for a 3.6 mile training jog and realized in a few minutes that sustained winds of 25-30 mph effect everyone, regardless of speed. When I had the wind at my back I felt like I could just jump into the air and have it push me down the road. When I had it in my face I felt like Jillian Michaels had a resistance band around my waist and was pulling me back!
But I must say that I thoroughly enjoyed the jog whether going with or against the wind. I really had a good time, and it also felt good to know that wind can effect my performance at some point, even as slow as I am!
How slow, you say? Well, I finished 3.6 miles in 43:29 which is a pace of 12:07 per/mile. I told you, I'm a turtle and proud of it!
Hope you had a good day, even if it was blustery!
Monday, March 26, 2012
Had a great week of training last week, and look forward to another one this week! Here's the plan:
Monday: Rest Day
Tuesday: 4 mile jog/walk, recovery ride on the bike
Wednesday: Speed Endurance workout on the bike
Thursday: 4 mile jog/walk, recovery ride on the bike
Friday: Rest day
Saturday: 8.2 mile jog/walk
Sunday: Recovery ride on the bike
In addition to all of this, I'm also doing several core workouts each day, nothing too fierce, just a little each day to strengthen that most important area of the body.
How about you? What's the plan? Hope you have a great day!
Sunday, March 25, 2012
Week five of my half marathon training plan is now complete! Today I did a 7.1 mile route jogging and walking and came in at 1:30:59, so about 12:40 min miles on average. I walked a lot on the first mile to warm up so that one took me 13:30 but from then on it was closer to 12:30, and for mile three I came in at 11:58. I'm a turtle, that's for sure, but I'm doing it! I had a really bad winter as far as exercise goes and thus I've only been seriously training for 3-4 weeks so I feel pretty good about where I'm at.
Then I went out for two bike rides actually. I've laid out the courses for the rest of my half-marathon training plan, but I still have to mark the miles accurately on about four of the routes and I do that by using my bike computer. So today I marked out the 8 and 9 mile routes but since there are some overlapping sections I only ended up having to put in 13 miles on the bike to get that done. I've been having fun doing this by the way, as it's afforded me the opportunity to working on various climbing techniques and sprints and such as I'm totally unconcerned about my overall average speed. And then sometimes I've just coasted around, enjoyed the day, and let myself feel like a kid on my bike!
Oh it's been a great day! Worshiped Jesus with my good friends at church, had a great jog/walk and prayer time, had a great couple of little bike rides, a couple of meetings in between all of that, and to top it off--a glorious day outside! Thanks so much for your grace, Lord!
Hope you had a good one too!
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