August 25th, 2010
Finally. A workout that reminded me of what it’s like to feel you’re kicking ass: 9.25 mi w/5x mile@15k pace, 1min rec’s.
As I’ve said, mile repeats are my least favorite workout, they’re just so interminably long, and with today’s schedule having 5 of them, I wasn’t too thrilled. On the other hand, I wasn’t too freaked either, since the pace was 15k, a nebulous speed found only from McMillan’s calculator since I’ve never raced a 15k. It’s actually quite a nice pace, a little faster than Half, little slower than 10k, so it seemed doable going into it.
The weather these last two days has been infinitely better, enough so that I haven’t had to set the alarm – went to bed at midnight and woke up at 7am, which is way more my style. Btw, those 8-hour nights I’d been shooting for will probably never happen, but 7 is a huge improvement. Temps-wise, it was 68 degrees when I got outside, low 70s by the end of the run.
Adequate rest and great weather had me running faster than planned and the kicker is that I actually considered adding an extra interval. Shocking. I ultimately decided against it, wanting to savor the feeling of having a tad extra in the tank because I haven’t felt this “right” in so long.
Funny how all it takes is one great workout to make you feel more confident about the rest of the schedule. Friday’s tempo lands on another great weather day and I’m actually looking forward to it…more shock and awe.
Weight update
My weight hasn’t moved in a week and a half, though my bodyfat number is going down. I’m really glad I got that scale, otherwise I’d be feeling a bit irritated about the plateau, but the bodyfat number decreasing totally makes up for it. For the record, I’m at 118 right now so I’ve lost 5lbs since I started a month ago.
Also, I’m eating 1900-2000 calories now. Feeling like I could stick with this calorie load forever. In the Spring, in a misguided attempt to lose weight, I ate salad almost every night and lunch was always a turkey sandwich. Yawn. Haven’t had either of those in weeks, much more varied on the menu front.
And with that, it’s time to figure out what I’m having for lunch. Likely it will involve my boyfriend, Joe. Trader Joe, that is. He’s dreamy and knows just how to feed a girl right.
Posted in 
Tags: 
what a solid workout. i think i like mile repeats. they’re longer than those dreaded 800s! awesome that this workout perked you up a bit
glad the whole weight/body fat thing is going right for you. that’s so exciting. are there any noticable running gains yet? or is it too early to tell?
It’s hard to say definitely yes with all the surrounding elements (better weather and a good night’s sleep) but it must be part of the equation. Wish I could isolate it so I could have a better idea, though I won’t complain for the cooler temps.
That’s really interesting about your scale and the fat loss vs pounds lost. How does that work, do you think? It’s hard for me to grasp how one can lose something (in this case fat) and not have it register on the scale. I could probably Google this but if you have a ready answer I’ll take the lazy route :P I don’t at all doubt it’s true, BTW, I’ve seen my body change shape and the scale not move for over a month in the past I just don’t get how it works, really.
When you lose body fat but your weight is steady, it means your muscle mass is increasing. This is proven out by your body changing shape, as you mention. I’ve been comparing my dimensions to last year when I weighed this much and it’s interesting that some parts of me are smaller at this weight (thighs) some a tad larger (waist, by dint of my side muscles being more pronounced). Also, I could swear that those leg swings I’ve been doing before runs is improving my butt, which is an unexpected though very welcome byproduct.
I suspected it was a gain in muscle mass but I forgot you had added those exercises in so I wasn’t sure how a person would gain muscle without changing their regimen. Unless I am not correct in my assumption that if you keep the same regimen with no changes that there would be no change in muscle mass (unless of course one loses muscle from improper diet but I mean gaining muscle).
As for the leg swings improving your ass, I don’t doubt it for a second! I’ve added a lot of lower leg strengthening as I come back to running, to keep everything strong (my glutes are weak so they don’t fire in the correct order of the gait cycle and it puts strain on the other body parts in the cycle), and my saddle bags are getting smaller. No complaints here either.
Keep in mind, too, that my runs are getting harder as the cycle comes to a peak: longer quality workouts and more strength/endurance involved, so even without the extra exercises the increase in power would help as well. Yay on less saddle bags! Glad things are shaping up (literally!) for you.
Ahh, true, true!
Sounds great! But I also love mile repeats. It’s a very efficient form of suffering.
Lol, that cracked me up. I’m all for efficiency in misery.
Way to show the dreaded mile repeats who is boss. “On” days are such a pick-me-up. And 15K pace!! The only 15K I’ve ever run was one of my favorite races ever. It’s such a lovely, middle-of-the-road distance and I bet you’d have fun racing one if the opportunity arises.
I’d love to if I ever see one around here. Such a rare distance, we’re lucky to get 10k’s. Yours sounds great, makes me want to do one.
Those 1 minute workouts sounds great in that type of workout. Is that a Hudson workout? How do you think those compare to faster repeats w/ more recovery time? For example- mile repeats @ 5K pace w/ 50% recovery.
1 minute workouts? 1 minute recoveries dear girl, I’m not the overachiever that you are!
The faster repeats were in the last phase, the Speed phase, now I’m on to Strength, so it’s more about endurance. Both types of workouts definitely have their place but it depends on where they’re located in the cycle. Btw, this was an Adam (A Muse) given workout so he gets the credit.
Well of course I must say awesome workout, and way to go on the weight front. So how about sharing what makes up those 1900-2000 calories. I am always interested to se what really people eat when they are watching calories. I’m so clueless about food that if I didn’t have Chris my dinner would be a peanut butter and jelly sandwhich, and frozen corn (seriously I mix the strangest things together).
My work offers the Body Composition thing where they figure out what you burn at rest and then based off of your activity they tell you how many calories to consume for certain weightloss. Whatever it is I really need to get it done. Like you my weight is happy at 122 (the thing won’t fing change) and I would love to get ten pounds off…ya I know wouldn’t we all.
I’ll post some of my typical eating days on Friday for sure, a couple others have asked me about it, too. Lol, love the peanut butter/corn combo, you cute kook. Definitely get that body composition thing done, might as well know so you have a number to start with. And fyi, when I eat has made the biggest difference on whether I feel like I’m dieting. Now that I eat regularly without big spaces between, I don’t feel like I’m dieting at all. But will talk more about it on Friday…
Nice workout! Haha I love Trader Joes
I am, this very second, eating the absolute best (and most huge) honeydew I’ve had all season, bought from Trader Joe’s. And their produce can be iffy, but…yum!
Nice session Flo. Mile repeats aren’t popular down here because we’re an advanced metric country — kilometre repeats are the go — 6 to 8 x 1k. I’m envious of your Trader Joes, but I’d like a Trader Jills.
Big difference between miles and 1k’s! No 1200s or 1600s? I think I’d thrive very well in Aussie Land.
I ran 1200s once. Evidence that it was a long time ago are the times – we were running 4:10s — which I’d be happy to run 1000s in now.
Thats a nice speed and a 15km run is better than 10km and the half marathon, it likes the 10mijl run.
But i run only the long run the thia last year and a marathon + distain!.
The weather in holland is cool and a lot off rain and wind!!!!.
And lost weight?, on my holliday(egypte) and not running 3 weeks brings 3 kg weight, but now lost 4 kg and it is better now.
And a good thing what you are doing.
And you want bring spam on my running site ;-).
Sorry, but i dont now what to do so you van post on my blog.
But the making movie i learn about your movies, nice to see.
When is yoyr next movie Flo?.
Rinus.
I change the spamfilter on my blog and i hope you can place a reaction
Rinus.
That’s the first time I saw you out there while I was running! Probably should have left earlier cus that sun felt like it was blazing
Congrats on the mile repeats and the weight loss! You are doing well on all fronts and I am very excited for you!
Rinus, I’ll give it a try in a sec. I saw that rain and wind, brrr!! Not sure about my next video, haven’t been inspired lately, thinking about other stuff, but thanks for asking!
Steph, I’m glad it wasn’t just me, I was thinking “wait, it’s supposed to be cool out here”. Also, I’m not usually a hand-slapping kind of gal, so I have no idea what gets into me when I see you. Excuse my need to high-five you.
I think I was just happy to see you on the road again.
Christi, thanks girl, you’re doing great yourself, Iron Girl! Just saw your workouts on your blog. Fabulous!