Monday, July 28, 2014
Today my training plan (from Jeff Galloway's 5K/10K book - 3rd week) calls for 11 quarter-mile intervals. For an under 30-minute (29:59) 5K goal, he recommends these intervals at a pace of 2 minutes and 12 seconds; to target 24:59 he recommends 1 minute and 44 seconds. Since my goal is in between, I went for 2 minutes. I found that is a stretch for me now, but I was close, making it in 2 minutes and 1 second several times.
The trick I want to share is how I kept up with my number of intervals. Last week when doing 9 intervals I may have done 10, or maybe it was 8. I was not absolutely sure. Today I was determined to keep up with it. So I counted out 11 pennies. After each interval outside, I took a penny from my right pocket and put it in my left pocket. After I went inside to the treadmill it was even more reinforcing moving the pennies from the right holder to the left. Clink! One more done. Gotta smile!
I'm sure I'm not the first person to count intervals. I'm sure there are many other ways. I considered paper clips, but I think they'd stick together. Toothpicks seemed too pointy. I'm sure there is something else that would work maybe even better.. . Maybe a knitter's row counter? Anyway, pennies worked great for me today. If anyone has a better idea, please share.
By the way, my target 5K for this 6 week training plan is on September 6th. It may still be too hot for a PR -- it doesn't even start until 7:30am. The course is through a shopping village, so there isn't much shade either. Nonetheless, I did really well on that flat course in 2011, and hope to do so again.
My nephew wants me to do the Aching Quad races with him on September 12th and 13th, just a week later. It is four races in 24 hours: a 5K at 7pm on Friday evening, a one mile and a two mile race on Saturday morning, and a 5K at 6pm on Saturday evening. I'm thinking I'll run with him, but not really race those 5Ks and the two mile. If I'm feeling strong I think I'll go for a one mile PR. And there is another 5K on October 19th, but by then my primary focus will be on my upcoming half marathons on November 8th and December 6th. We'll see. Just want to keep running and running and running!!!