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.
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
I finally am regaining some confidence in running this week!
Nobody wants to take a break in training for a planned A race, and while I don't realistically think I will reach my "A" goal at Eugene, I am feeling more optimistic than last week. A decent tempo run will do that.
The hardest part of returning to running after an injury is wondering if you are really ready to be running yet. Right next to that is feeling the strain of running slower than usual, yet getting fatigued earlier into a run than before the injury. At least, that is my history.
Prior to this little speed-bump (which accumulated to: intermittent running for a few weeks and six solid days off), since getting serious with running, I have had a 5 week layoff to have baby #3, and the three week layoff last Feb/March. Both times I found my aerobic fitness to be exactly where I left off, but my muscles either confused, or very slack. The biggest adjustment (this time, as well as in other layoffs), has been in my calves and hamstrings, which were probably doing more than their usual running load at first. As my knee has improved, I have been able to flex more and use the quads and hips more.
Filbert (hazel nut) orchard- I think!. Bark turned to small gravel here.
The trail run in Eugene was a fun test. Picture bark path, some very soggy sections, but overall, very well maintained (by Oregon Track Club members). I was able to run in my Brooks Launch shoes (thanks to a tip by this blogger), and never got stuck.
What was interesting to me was that on trail, running the same pace as on the road- or slower, my heart rate was an average of 10 points higher- about 151, vs ~140 (it would have felt very sloppy to slow down any more). This makes me wonder if trail running makes for poor recovery (comparing recovery heart rates here), or if it's just a better aerobic workout on a gentler surface. I should also note that it feels gentle- as long as you don't hit a funny bump or get one foot stuck.
Pileated Woodpecker
Pre's trail is what I'd call an "urban trail", bark path, gravel, dog park, near a parking lot, not too far from Starbucks.
Home on the mill race with a few Oregon Ducks.
A new stretch I discovered for peroneal tendons, which seem to be chronically tight on me.
On Monday my knee was feeling pretty good, so I tested out some very short spurts of faster running- one near marathon pace, one near HM pace, and another at near 5k. There was no pain with it (though there is still a noticeable tightness), and no pain the next morning, so I made a stab at some tempo yesterday.
I had no false expectation of my pre-injury threshold/tempo pace of 6:42. Something in the 7's pain free would be great. And at any moment of pain I planned to shut it down. The result? Three miles of warm up, followed by stretching of calves, glutes, hips, hamstrings and light on the quads. Then another mile of warm up and then 5 miles @ 6:59 6:59 6:57 6:52 6:55 and .64@ 6:50 . The best part is knowing I had "faster" and "farther" still in there.
(Click to enlarge)
So I am working on a "Plan B" now. Seeing as how I am still a little gun shy and my knee is still not 100%, I don't plan to go mileage crazy. It does seem imperative that I get in some long runs before Eugene, though. "How frequently to do them?", and "When should I start to taper?", those are the questions I have. The answers are coming day by day.
**
Just something fun I am excited about:
Meb, Lauren Fleshman, and Brad Hudson are all going to be guest speakers at the Eugene Marathon expo this year!
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. :)
