15k training has started!!
Last night I ran 3 miles around campus at a moderate pace and felt pretty good. This morning I woke up and ran a tempo run. This would be my first tempo run and I wasn't exactly sure how it was supposed to go. I ran about a mile at a slower pace, then picked it up for 1.4 miles and then cooled down for the last mile.
The training plan explained the tempo run as a 10-15 warm up, then 10-20 minutes gradual increase to the tempo you will run the 15k, and then 5-10 minutes cool down. I feel that my training plan may be a bit packed with workouts but I would rather have it filled like this and be able to take things out than have too many rest days. I was thinking of taking a rest day on Sunday or Monday depending on how this first week goes.
Thanks for all the comments on the training plan, it really means a lot to me and the insight has been very helpful!! I am off now to turn in my track uniform : (
Tomorrow I will be back with Literary Wednesday and also my mom's story! Happy Tuesday!
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About Me
- J
- I am a former college basketball and track athlete who has moved on to real life and running full time. My favorite time to run is in the mornings when most of the world is still asleep.
18 comments:
any souvenirs??? i kept my bball sweats... lol. yay for distance training!!!! i can't wait to hear how it goes! i'm confused about tempo running... it's a gradual buildup? i try to run the full time listed at an "uncomfortable" pace (which clearly is very hard!). but i think maybe my goal pace is too ambitious, especially for the time specified as i get up to 30 min. hmm.
Aw, it must be a little sad to return your uniform. You have a lot of memories and experience with it.
Now you'll just have to start collecting race shirts. :)
Nice! I'm seriously considering running the Boilermaker, too.
Sounds like a great start!
Tempo runs are definitely something you can play around with - exciting that you started the training plan!!! :)
That's exciting.It is good that you have this to focus on now.
did you graduate!!!???
Sounds like you are off to a great start!
Sounds like you are doing well with the training schedule!
Congrats on starting your 15K training. It sounds like you did your tempo run right. You typically should do a warmup, then a set amount of time/distance at an elevated pace, then a cool down.
Hi! Just thought I'd chime in some with some friendly advice =)
It sounds like to me, you're not exactly sure what your tempo pace should be. Although the structure of your tempo workout is correct -- warmup, tempo, then cooldown...but if you're running your tempos at your intended 15k pace (aka race pace) than I think it's either too fast, or your 15k pace should be more aggressive...
If you need to figure out your tempo pace, plug your numbers into a McMillian calculator and get your tempo range from there...
If you need more friendly advice, just contact me, and I'll answer them in my Q&A posts...
Or, if this is too much information, then just ignore me.
Either way, hope you do well in the rest of your training.
Exciting stuff!
That makes me miss some actual training. I've just been making sure that I do some kind of running.
Yay for training starting! I'm excited for you! I'm curious how a 15k will go! I would love to try one! Cant wait to hear your moms story tomorrow! YAY
I remember turning in my softball uniform and it being REALLY sad. Who will get it next year? Will she stink it up? Will she take care of it? Will she know what #1 and I have been through in 4 years? *sniff* I miss it even now.
Hey J - I think you sort of get the idea behind tempo runs. That being said, transitioning from sprinting to a long distance event is about transitioning from VO2 max runs (sprints) to lactate threshold runs (tempos). As such, tempo should be a pace you can sustain for 30 minutes of running. In terms of heart rate, it's supposed to be about 65-75% of your max HR. As you go through your training, try to extend your tempo runs so that it is 3-4 miles long. For your pace, that would translate to about 25-35 minutes. Best of luck.
I just came across your blog and love it. became a follower! I used to run college track back in the days... haha well not that long ago. 3 years ago. I'm a mommy now and got back into running. I started a running blog. check it out!
http://www.momo-runner.blogspot.com
yay i am excited to follow along with your 15k training!!! you will do awesome :)
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