Yeah, I think so.
This morning's RLRF run was a tempo run. I haven't ever tackled a temp run on the streets. Usually I stick to the treadmill so I can control the pace. But it is just not feasible or convenient for me to get to the treadmill in most cases since it would cost me a good hour or more in the morning. Getting up at 5:15 is bad enough, take away even a half hour and that puts me getting up at 4:45. Gross.
My plan called for 7 miles, Mile 1 easy at 9:43, the middle 5 at a more challenging 8:43 pace, and the final mile at an easier 9:43 pace again. I opted out of 7 miles for two reasons: 1) I didn't have time for 7 miles and 2) my long run last Saturday was 8 miles, I didn't think a medium, mid-week long run of 7 miles two days before a race was a good idea. Aren't' I a good smart runner/triathlete? My first mile was completed in 10:07 min/mile, a little slower than planned, Mile 2 was 8:46 min/mile, just three seconds off goal pace! Mile 3 and Mile 4 were right on the money at 8:43 min/mile each! How did I do that?? And mile 5 was at 9:54 min/mile.
Overall I am pleased with the run, I just wish I had enough time to do 7. I was feeling pretty good and I think I could have maybe gotten another 2 miles done at the faster pace. But I am playing smart. I don't want any overuse injuries. This weekend, depending on how sore and worn out I am after Saturday's tri, I'll hit my long run up early on Sunday. I'm going to shoot for 10-13 miles instead of the 17 miles on the plan. I think that is doable, as long as the heat and humidity are bearable.
One issue I have with this plan is that it jumps into high mileage FAST! Next weekend, at the end of week 4 the plan has a 20 miler! Are you kidding me? 20 miles in week FOUR? I understand that this plan in intended for people with a very good mileage and endurance base. I haven't helped myself any by starting in week 3. Self-sabatoage much? This plan has FIVE 20 mile runs altogether...No stinking joke...This is serous. I'll work it out though, I am certain!
Jen, of Runner Maybe hooked me up with this link HERE to a RLRF calculator! (THANK YOU!) PRICELESS! I put in my 5k time and turns out I ran my splits on Monday night a lot faster than I needed to. Oops! Maybe that is why I am STILL sore from that workout? Ya think? But now I know and will adjust for it come next Tuesday's speed work. Am I sick and twisted for saying that I am already looking forward to it? I was afraid so...I think I will love the speed work and long runs but hate the tempos. But who know? Maybe like an arranged marriage I will learn to love them.....one can only hope.
So any questions about RLRF? I know a few of you had some questions on my last post. I'll try to answer questions here this weekend! I am certainly not an expert by any means though, I am fumbling through this workout...so it will be fun, like the blind leading the blind! And let me just add this, three runs a week kind of rocks! I do have three days of cross training but for a triathlete that just plain and simply rocks the hizouse! Swim and bike and kettle bell....oh yea!