February 25th, 2009
Yesterday: an easy 8-miler at 9:01. Because I had a scary speed session planned for today, it was my pleasure to stay at a sensible pace.
Today: my last set of intervals before Sunday’s race. My usual pre-race speed session is always a light one, around 2 miles worth of 600s or 800s @ 5k pace. Hudson’s concoction, however, was a different beast entirely: 2 miles easy, 1mi at 5K pace, 4min easy, 8×400 at 3k pace w/1min recoveries, 2 miles easy.
Here’s the damage:
The 5K-paced mile: 6:48. My splits for the 400s were sadly all over the place. It was only my second time going for 3k pace in a workout so I just ran as fast as I could and hoped it came out alright. It came out fine, as far as average pace, but the first two didn’t help the rest. Paces for the 400s were 6:21,6:22,6:35,6:20,6:43,6:30,6:36,6:42. Average pace, 6:31. Now on to the subject of weight…
I started at 126.5 lbs. at the end of December. While the first couple weeks in January gave a rapid drop, my goal of 114 has been taking it’s own sweet time. While the scale continues to fluctuate, my calorie intake has stayed pretty consistent throughout, between 2000-2100/day (though I suspect I should increase it again).
Two weeks ago, I hit 117 for a couple days, which would have made a 9.5 lbs. loss, but then last week was my “lady time” and aside from Monday morning at 117.5, I’m currently holding steady at 119.
Meanwhile, my little mOron bodyfat analyzer, yet another fluctuating marvel, has continued a steady trend downward, showing a bodyfat loss of 1.7% since I started. But nothing tells the story as well as a tape measure. So far, this is what’s missing:
waist: 1.25″
navel: 1.5″
butt: 3/4″
thigh: 1/2″ each
calves: 1/4″ each
arm: 1/2″ each
boobs: a distant memory
Let this remind you guys that the scale is not to be trusted. If you’re on a mission to lose a few pounds, take your measurements! You’ll still freak out at the slow moving scale but not half as badly.
And now, if you’ll excuse me, I have some pushups to do. Will the fun never end?
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Wow, you’re moving on that speedworkout! you’re in 6 land!
As for the weight loss, I was stuck for what seemed like for ever with a pound and a half to go to my goal. Then it just came off, so maybe you’re in an adjustment period.
Those 400s look pretty good to me. I fact I’m quite intimidated. You’re going to blow my 10K PR (45:10) out of the water at this rate.
I agree on the scale. Muscle mass variations (those pushups?) tend to mess things up, along with hydration. At least I don’t need to worry about what you delicately call “lady time”
Jim, you cutie. I’m just hoping 3K pace makes 10K pace feel a helluvalot easier. Yeah, I was thinking the pushups could have begun to mess with the scale weight and eventually the hill sprints should do the same. Seems a little early though, but I like it as an excuse. :-)
Doggie, cool to hear. Congrats again on getting to and beyond your goal.
Ditto on the scale. I’ve been working to lose fat and have lost maybe 2 lbs since I’ve started, although mOron is reporting steady fat loss, as are my looser fitting clothes and newly sculpted facial features. At this point, I’m just tracking weight because I can, not because I care.
Good luck on Sunday!
I only worry about my fat. Once, I saw a pound of fat next to a pound of muscle on a table. Muscle = a thing of beauty (in a wierd sorta way) Fat = not so much. Love the moron! Great job!!!!
Christ that’s a confusing workout – do you write that crap on your arm or something? When I was doing FIRST I had to whip up some homemade pace bands for some of the interval workouts because I knew they would confuse me. And I would always lose track towards the end of what lap I was on, another reason that Garmins are priceless. And I hear you on the subject of scales – I keep waiting for my weight to plateau once my miles start to peak and all that wonderful mitochondria starts amassing in my legs (it will start amassing, right?).
Julie, glad to hear you’re also noticing the same results. Congrats on the BF loss! Woohoo!
Mirnr, yeah, remember Susan Powter from those “Stop The Insanity” infomercials? Her whole schtick was bringing out 5 lbs of fat, it was very effective.
Lol, what a great clip, my favorite is how she says “diets.don’t.work” with the air controller arms.
Progman, the Garmin is king for a workout like that, but really when you think about it, it’s just 1 mile, 4 minutes, 1/4 mile, 1 minute. I just program the warmup and cooldown as “go until I press lap”, so not too bad. You lucky devil, btw, still losing without a pause!
Congratulations on the increasing speediness!!!! But I have to agree with Progman I would have a hard time remembering the workout! I have good news to report as well. Your speediness is rubbing off onto me. I had a great PR in my 10 mile race this past weekend, 1:48:43. I knocked off about 15 mins. But the last race was run in the Garden of the Gods which if you don’t know is very hilly! Not to mention the day of that race was very hot and in the middle of drought year. But I am still going to take the PR and be happy! Next up a speedy 5k!
Woohoo Christi!! 15 minutes is a HUGE PR – I’m so proud of you! Can you imagine without the hills and heat? This is going to be a crazy great year for you. Can’t wait to hear how the 5K goes.
Good job on the intervals, Flo! That sounds like a beastly workout. And you are kickin’ butt with the weight loss. I wish I was!
Glorybelle, you were part of my inspiration in losing, I remember you lost weight last year and did it in a very straight forward “let’s get this thing done” manner. Now if I can only get as fast as you…
Susan Powter! LOL. I had that 80′s hair in the audience.
care to share some of your speed?
you are going to kick BUTT in your race on sunday!!
btw, you have totally inspired me to [again] try to lose a few pounds … i think it would definitely help out. but i think it’s going to have to wait a few days as my birthday is tomorrow and i don’t want to stress out about my eating then. and then i have a 50k next weekend … grrr, maybe after all that.
good luck this weekend! can’t wait to read about how you do.
Happy Birthday, Sara!! I hope you have some empty calories to celebrate. Woohoo on the 50K!