WOW! Holy RLRF! This is going to be no joke. Like seriously no joke...I am not prepared for what is the Run Less, Run Faster plan. Tonight it put me in my place.
After a lot of hard work I got my plan made and I am sticking to it....hard or not it is what it is and I am doing it.
I decided to do tomorrow's workout tonight since I have a 12:10 AM date at the airport to pick up my boys. Yay! I knew getting up at 5 AM would be hard to put it nicely. Why self-sabatoage? I had the evening and needed to get my workout in. Too bad I had to leave work a little later than anticipated and couldn't make it to the 7 PM yoga so run only it was. I decided to head to the Recreation Center that has a small, and I mean small fitness room. But hey, two treadmills and two elliptical and some weights and other things is pretty good for a FREE community center. It is literally 6 minutes from my house! Score!
I am not sure what time they open but they close at 9 PM. Getting there in the AM and back home to shower for work mostly likely will not happen, let's be honest. But I guess I could become an evening runner...GASP! Tonights killer workout lasted one hour from the beginning of the warm up to the end of the cool down. I am sure, positive actually, that they will get longer as I progress through the plan. But for now an hour it is.
My workout tonight was:
10 min warm up/10 min cool down
1200 m done in 5:39
1000 done in 4:40
800 m done in 3:42
600 m done in 2:48
400 m done in 1:49
200 m done in :50
...All these with 200 m recovery between.
Anyone have any guess as to the problem I had when I arrived with this, written on a Post-It note, and jumped on the treadmill?
Uhhhhh.....how the heck to I convert all this to miles and mph or pace per mile or min/mile pace? Deer in the headlights...total Duh moment as I stood there and stared at it. Shoot. I texted Jess-Blonde Ponytail, she is a veteran of the RLRF plan since she used it for her last marathon. She emailed me a table which was very, very helpful....now that I am at home with my computer.
So there I was, standing on the treadmill. I decided that I could figure out the distance by gauging it with the visual guy that runs around the track. I have enough track experience that I know a 1000 m is 2 laps around a track plus a 200 yards, which puts me halfway around the track. ugh, so this was not only a physical workout but my brain was smoking by the end.
I used the lap option my iPhone to time each interval, and the treadmill to measure distance and pace. It worked out ok but I need a better system. It worked out that I ran each interval a little bit faster than the previous. the 1200m was done at approximately a 7:15 min/mile pace, 1000 @ 7:10, 800 @ 7:05, 600 @ 6:52, 400 @ 6:32, and the 200 I did way to fast (but hey, this was one of my races in High School and when I dabbled in track in college, I was a short distance sprinter).
I recovered each time with 200 m very, very slow. It was hot even inside with the fan blowing right on me. I was sweating up a storm.
I also did the entire workout in my new NB w10s except for the last 200 m and the cool down! I loved them! I felt no pain or weirdness throughout! In fact, it was weird when I put my Sauconys back on. I am excited to be making this transition! I may even race in them on Saturday when I do my next sprint tri.
Man, my legs look weird and swollen. Maybe it is is my weird ankle socks?
Well I am off to the airport soon to pick up my boys! It has been way too quite around here!!
How was your workout? Anyone do any crazy speed work??