February 12th, 2009
There’s a High Wind Warning today, 30mph winds gusting to 55 or 60. Considering how the windows are rattling, I’ve no problem taking the day off. Besides, yesterday was a 10-miler that left me hot and tired. I brought my small water bottle but it got up to 65 degrees, so I finished it off too early in the run and of course, the water fountains aren’t on yet.
On the good note, I’m excited because I feel like this is the first solid week of Half training. I got in a great VO2max session, started my first round of midweek medium LRs with yesterday’s 10 and I’ve still got a tempo to look forward to.
I was going to do my tempo tomorrow but the winds are still going to be kicking around 20mph and I don’t need the extra stress. So tomorrow will be an easy and then tempo on Saturday. The only pisser with that is that once again, it will precede my long run, which would be more comfy on fresher legs, but them’s the breaks.
The tempo I’m doing will be a new one on me. I always run my tempos as one continuous section but this week I’ll be doing my tempo ala Hudson: 15 min. at Half pace, 1 minute recovery then 15 min. at 10K pace. I find this a little weird, because I thought that the idea behind tempo intervals is that you run them faster than a straight tempo, which makes Half pace kinda slow. But it’ll be a good exercise to “try on” the different paces, especially with a 10k coming up soon.
Time to go make breakfast, a meal that has expanded into a fun list of choices now that I’m eating better. Used to be I’d always eat a bowl of cereal. Yawn. Today it’s an omelet with broccoli and mushrooms plus a couple pieces of toast with Light Laughing Cow cheese. Tonight I’m making a yummy recipe from my Women’s BQ forum buddy, Jackie…Harvest Time Turkey Loaf with mashed potatoes and zucchini. The eatin’ is good here at Flo’s Diner.
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15 min @10K pace? That’s a tough one. But the fuel from Flo’s diner sounds mouth-watering. Following a quality day with a long run can be good, if tiring. The RW Smartcoach seems to like setting those.
hhhmm, I’m curious about that sorta tempo, interval, progression run.
Wind? What’s a little wind? You think it’s a bad idea to do a tempo run when houses are blowing by? I have no idea why you’d think that.
Get me a cup o coffee Flo and an omlette while you’re at it! LOL! That sounds so yummy. Very interesting workout you have planned. I guess confidence booster comes to mind. So, have you figured out all of your paces based on the 1:40 half? Have fun Flo, it sounds like a fun one.
Jackie, I can’t wait to have Turkey Loaf leftovers tonight! Thanks again for the fabuloso recipe.
As far as those paces go, I’m using a 21:30 5K as my McMillan touchstone for pacing (my last tempo and interval session fits in there comfortably). So 7:35 for the Half pace and 7:11 for the 10K pace.