It's been a while since I have posted anything training related, so it's time to make some updates!
I can hardly believe I have 4 weeks worth of scheduled runs to post about. It's been a LONG time since I followed a race training schedule. What a blessing it is to be aiming for a race goal!
Here is (was) the plan for May.
Week 1:
4
Easy 6mi 8:43
5
6
Quality Session: Easy 7mi w / 6 strides
7
Easy 6mi 8:43
8
Easy 7mi 8:43
9
Easy 5mi 8:43
10
Quality Session: Easy 8 w / 6 strides
39.0mi
The first week pretty much followed the script. Things started off feeling way too easy, until the reality set in that I am now running 6 days a week (and not 5).
Last week I did one of my favorite workouts: Cruise intervals!
For the first few years I ran, I had no idea what they were. I saw something on the McMillan calculator about cruise intervals and wondered what they were, but I didn't figure it out until I read this training book. (There is a 3rd edition out now, which I plan to purchase since my original copy is getting ragged.)
It's all quite simple, really.
Cruise intervals are designed to take a tempo workout and break it up into manageable pieces.
I actually have two of them conveniently close to home.
This one is marked with mileposts, and there is a little elevation gain and loss on the way out and back, but nothing significant.
The view recently, as I was finishing up an easy run- (this was the field on the left side as you go down the road toward the mountains.) Alfalfa hay is now sitting in a pole barn.
My last training post left off with a bad workout. A couple of days later (and 2 easy runs), and I "enjoyed" a hard interval workout. I scrapped the time trial for the week and opted to work on Vo2 max in the form of 6x1,000m intervals at just faster than 5k pace, with 2-3 minute jogs between.
The goal was to spend about 20 minutes at as close to my heart rate max as I could hold. I hit 5 of the 6 out of the park- the sixth was really just to see if I had any juice left --and I didn't :).
The interval data: a satisfying set of oxygen-sucking saw blades.
This week will peak my mileage for this 5k experiment. If possible, depending on what races are available in the next 4-8 weeks, I might try to hold at 60 MPW +/- for a bit before dropping. One thing about trying to peak for a 5k is that with my long run capped at an hour and a half, I am having to run a lot of sessions to make my weekly goal. It makes me appreciate where we live even more, since I can sometimes disappear for a short run while the boys hang out with grandparents or cousins.
My easy pace, going by heart rate, is ranging anywhere from 9:30/mile (usually on trails) to 7:50's. I noticed the easy paces picked up once the weather got cooler and I started doing interval training.
Part of my game plan is to hit the weights at least 2 times- but more optimally 3 times- a week. I often forget to enter these short visits to the home gym into my training log, but they are still being done and I can feel the effects...usually 24-48 hours later.
At least every week I try to incorporate some sort of trail run into my routine. Since trails and intervals don't mix, this usually ends up being on a recovery run or easy run day. (sidenote: I use the term "trail" liberally to include my gravel driveway which, when added to a small dirt path area above our house, equals about a mile [half uphill and half downhill].)
Today I ran about 8 miles on this "trail", which was s l o w, but given the inclines, I ended up doing more of a set of lactate threshold repeats than an easy run. It was a lovely follow-up to my early morning easy run, where yesterday's weight workouts and 8 miles with basic speed (12x100M at mile race pace) kinda caught up to me around mile 4. Hello DOMS!
In general, it feels good to be running strong again.
I know it can't stay this way without a rest break. A person cannot continue to spiral up indefinitely; but, at this moment, I am loving the adventure andthe climb.
***
What does your track look like? Have you ever trained for a 5k? This is actually the first time I have, though last summer's training might have suited me well for one, I raced 10Ks instead.
Cruise Intervals* are something I have been using in training the last few weeks. Mile repeats done in "cruise" mode are pretty new to me and I am really having a lot of fun with them!
Why I like this workout:
It improves my lactate threshold (rate or pace in which the legs become thrashed from lactate buildup)
It is a nice switch-up from the regular solid tempo/threshold run.(something new!)
It feels easier than a solid tempo/ threshold, but with the same benefits...so I feel like I can do more distance in one workout.
The workout:
My latest cruise interval workout was to do 6 mile repeats at threshold pace (goal pace 6:42), with one minute of easy running between each interval, then get in a little bit of cool down.
Here's how:
First, it helps to have your GPS watch set to auto-lap (not necessary if you are at a track)
Warm up for about 10 minutes.
I stretch, and then hit "lap" on my watch to start recording a mile at T pace. If my watch is programmed to auto lap it should beep.
After a mile, give myself a minute of running easy, then hit "lap" again for the next mile of T paced running.
Repeat until I have performed all the intervals (Daniels recommends no more than 10% of your weekly mileage be T pace).
This allowed me to do almost 10k of T pace running in one day, and the one minute "breaks" give me enough reprieve to keep it going without dropping. And, looking at the heart rate graph, I kept pretty close to the heart rate goal, dipping just a bit in the aerobic recoveries (and a lot when I stopped to stretch!).
By the numbers, this was not my BEST workout ever- a little inconsistent. I'd like to try this on a track if one were close!
I felt like I could do more or go faster, but doing that might defeat the purpose of the workout. I caught myself early in a few of the intervals going to fast and reined myself in. When running T pace, better to err on the side of too slow than too fast.
Another alternative
Another way to do cruise intervals is to run them by time, for example: 5 minute at T pace /1 minute easy pace, or 10 minutes T pace/2 minutes easy pace. I like these too- but either need to pay closer attention to my watch, or pre-program it.
Do you ever run Cruise Intervals for distance or time?
This is my current favorite workout. What's yours?
*Just to add to the confusion: While Daniels refers to these as Cruise Intervals, McMillan refers to this pace as Tempo Intervals. McMillan also has cruise intervals- but they are at around 10K race pace- slightly faster, 10-15 secs faster/mile
Training week - Retroactive (Because somebody asked for more training details. Don't get too used to this.)
Sun 10/9 PM Long (easy)
Course: into "town" and 2x hill loop
Distance: 18.01 miles
Duration: 2:33:43
Pace: 8:33 / mile
Heart Rate: Average: 133 / Max: 158
Weather: 61° F
Notes: Had a great run in perfect temperature. No wind.
Stopped and chatted with friend after mile 6.
Have a head cold, day 3 and getting better (?).
Mon 10/10 PM Easy
Distance: 5 miles
Duration: 43:00
Pace: 8:36 / mile
Equipment: Brooks Launch 2 (Lt blue)
Notes: garmin out of juice
(I am pretty sure I did weights this day, but didn't record it)
Tue 10/11 Rest
Wed 10/12/2011 AM Interval
Distance: 11.65 miles
Duration: 1:30:37
Pace: 7:47 / mile avg.
Notes:
WU .3@ 10:00 (gravel) and 1.5 @ 8:28
goal 6x5 min hard (interval pace 6:07) w/ 3 minute recoveries @ easy pace
6:15, (8:12 recovery)
6:00, (8:17 recovery),
6:11 (8:51 recovery),
6:09 (interrupted interval to make a stop :( (9:11 recovery)
6:22 (10:19 recovery...dying now)
6:14 (10:34 recovery)
Long cool down 8:50-9 MM
(late note:
Interval pace is HARD. At least, it is the hardest pace for me to hit and/or maintain. All the other workouts I can usually nail within a few seconds, but I seem to struggle with I pace. )
PM Weights
lunges 1x20 @70.0 lb
squats 1x10 @70.0 lb right after lunges, no rest
decline bench 2x10@ 50.0 lb
crunches 1x40 @(I should be doing more...)
Thurs 10/13 AM
Easy
Distance: 7.14 miles
Duration: 1:01:02
Pace: 8:33 / mile
Heart Rate: Average: 132 / Max: 148
Fri 10/14 3PM Easy
Distance: 5 miles
Duration: 41:23
Pace: 8:17 / mile
Notes: It's always FUN on the treadmill.
VO2 Max: 38.1
late PM Easy
Distance: 5.53 miles
Duration: 46:36
Pace: 8:26 / mile
Heart Rate: Average: 130 / Max: 146
Weather: Partly Cloudy
Notes: Tired legs, felt jittery. Bad eating day. Decided to postpone T pace/ R pace to tomorrow.
VO2 Max: 37.6
Sat 10/15 AM Threshold
Distance: 6.4 miles
Duration: 46:42
Pace: 7:18 / mile avg.
Heart Rate: Average: 146 / Max: 161
Notes: 1.5 mile warm up @8:39
3x 10 minutes -Threshold pace (goal pace 6:40) with 1 minute rest.
10@ 6:43 (took a longer rest to take a layer off)
10@ 6:37 (1 minute @ 9:34 recovery)
10@ 6:40 (1 minute @10:00 recovery
CD @ 8:53
VO2 Max: 45.0
***
The reason you clicked on this post (kidding)
The Difference Between Tempo and Threshold Running
an expository piece
by Small Town Runner disclaimer: I am NOT a coach. But, if you want a coach, email me. I know a few good ones.
OK, all joking aside, Ilanarama did ask in her comment last post, "What's the difference between "tempo" and "threshold"?She's a student of the game, and I think she probably has her own answer for that question, but just for anyone wondering- here is my differentiation.
Are the two terms interchangeable? I think: Pretty much, but not exactly.
I once heard a podcast where Ryan Hall mentioned his KEY workout before a marathon included 12 miles of steady tempo. (I waited for the punchline....)
The interview asked.."And what pace would that be for you?" Hall politely answered "marathon pace."
The term TEMPO gets thrown around a lot. In general use, I have observed that it means "faster than easy pace and slower than race pace" for most folks. Some people go as far as to use a running calculator (like McMillan or Vdot) to determine their optimal pace for TEMPO training. Others may plug in a training plan to SmartCoach to find tempo pace. Others might wait for their coach to give it to them once a week.
My definition of TEMPO, up to April 2011, was a pace slightly slower than 10K, but faster than half marathon pace, (the pace window given by McMillan's calculator). I usually ran "tempo" for 20-40 minutes steady. All of my graphs in the last post from 2010- April 2011 use "tempo" pace because I had not started doing Daniel's Vdot training yet. Once I started using his training, I converted my jargon.
In Daniels Vdot training, he uses the term THRESHOLD pace running (referring to the pace that is where your muscles begin to accumulate lactate). The pace per mile is essentially the same as McMillan's TEMPO. A 45 min 10K runner would train "tempo" at 7:20-7:39/mile using McMillan; the same person would train at 7:25/mile using Daniels' "threshold" pace.
Daniels is very specific in his instructions that the THRESHOLD pace be for a max duration of 20 minutes (he calls this TEMPO). Any Threshold pace running over 20 minutes should be broken up with easy running (Threshold intervals) or be adjusted slower for every 5 minutes over 20. Therefore, a 40 minute steady threshold/ tempo for the same person would be ran at 7:40, an hour of straight threshold/tempo would be done at 7:57 (marathon pace).
So, that's the difference between the two...in a nutshell.
If you still don't get it, don't worry. I think I just confused myself too.
***
A consolation prize came in the mail!
I guess that if the overall winner is a Master, that it doesn't bump the second female to overall winner. It doesn't hurt to ask. :) I still ended up with a discount on shoes..Hm... Maybe I can get up to Portland again within 90 days...?? Probably need 3 more of those to get out of race detention though. Very nice of the RD. I will try to do this race again and will recommend it to others.
I almost lost the "Mom of the Year" award yesterday.
While making oatmeal at breakfast I accidentally switched cayenne pepper for cinnamon. I am usually pretty liberal with the cinnamon and put a nice, thick coat over the raisins. For some reason it didn't smell right though, and I was able to scrape most of it off before I stirred and handed it to the midgets.
My husband brought home an air-popper for popcorn. Thiswillbe my downfall in one way or another.
Despite reading the directions, I put wayyyyyy too much corn in the machine, turned it on and immediately it started smoking.
After I got the right amount of corn in and it started popping, the kids were practically climbing the counters to get a good show. I had NO idea popcorn could provide so much entertainment. Too bad my 2 year old knows how to plug things in and flip switches. This will be one of those things I have to hide in a secret compartment so the house doesn't go down in flames.
How does my six-year-old do it? Are all boys like this? He figured out how to make a harness out of the rope, and then climbed up and over the branch enough times to completely wind the rope up (to get stuck). He might still be there now. :)
Preliminary warning: Cute photos have nothing to do with the subject matter of this post!
First, I want to thank anyone who has given training advice to me here. Any and all suggestions are always welcome (honesty and disagreement is OK)! Feel free to leave as many as you like in that little box labeled "comments" below.
Obviously, by the title of this post, I still am undecided about how to best train for Boston. In a way, I think that's good. It shows that I don't want to blindly go into a marathon. However, it's also bad because I really would like not to be still weighing my options at this point.
Boston is 17 weeks away. That may seem like a long time to some people, but the more you look at training plans for Marathons, the more you see a pattern of 16, 18 or 22 weeks. Some are even 6 months or a year.
Why so long? The "experts" in the field create phases within training that include endurance building, peaking, sharpening and tapering (and maybe I missed some others!). Sure, you can run a marathon without all these phases, but my goal isn't just to finish. It will be almost a year since my last (and first) marathon and it might be another year until the next. (But I hope NOT). Putting it simply, I will put as much of myself into this race as I can. It is a PR goal race.
As of Sunday, I started Pfitz's (Pfitzinger & Scott) 18 week plan that tops at 70 MPW, (aka 18/70). The total mileage for this first week is 54, which is actually a cutback from what I ran (not on a plan) the week before. I have toyed with the idea of just adding 5 miles to each week, starting next week. Not sure this is a great idea, but would maybe be just the right boost.
I have another issue with Pfitz, something I consider more important than the mileage. His plan schedules races as part of the training. It's never seemed wise (to me) to truly race while training for another key race. (Kara Goucher can do it, though, and it looks like she will with the PF Chang RnR half and Boston). My body needs time to recover from racing and I usually take a few days off even after a hard 10K.
I don't want to feel pressured to run a long run the day following a race. Pfitz schedules it. *This is where I should insert that I am still reading his book.* It appears he might advise you to run the races as Lactate Threshold runs instead of "true races". If so, that's better; but, I still wouldn't spend money to go do an organized Lactate Threshold run. I'd do it for free on my home turf.
Another option I have considered is following one of Jack Daniels plans. Unfortunately I couldn't tell you which one, because I have only recently bought the book, and am confused as to which level of plan I should use. Ha! :/ His plans are based more on experience, and not so much on mileage. I have about 2 1/2 years of running experience (not counting goofing around on and off before that). Where does that put me? I don't know. I like that there appears to be some flexibility in his plan. There are scheduled workouts for each week, but the rest of the mileage is flexible. I can't even tell you how many speedwork days there are each week! One problem is that the plan(s) start 22 weeks from the race. Oops. I missed that window!
Then there's RunnersWorld's SmartCoach, which is considered to be lame by some. But when you start playing with 55 mile weeks starting, and throw in some race times and goal paces that get harder, it doesn't look so easy. The max with that plan is actually a bit higher than Pfitz. The increases of mileage are steeper. I have considered using the mileage plan and changing the speedwork from one to to two days with progressive long runs & MP runs on alternating weeks...Or something like that. And maybe a few 22 milers instead of 20. This plan is for 16 weeks.
Then there's the plan that someone emailed me this week, which is also interesting!
As you can see...I am still not settled in what I am doing. I sure hope by next week to have a better plan- or at least get comfortable with Pfitz!
This might be the most boring post I have ever made. Ha! If you are still with me at this point you deserve some dessert:
