Wednesday, July 21, 2010

Sweaty, tough & satisfying

I have begun a new running plan.  With no races on the horizon I have just been ... running.  No goals, no ambitions, no planned workouts.  Well, there's been monthly mileage goals, but getting to them has just been one ol' boring step after another.  SNORE!  I haven't noticed any improvement in my running lately.

So many people are training for this and that ... I just HAD to jump on the bandwagon.

Last week I put together a new plan and couldn't wait to get started.  I found a plan online and adjusted it to my needs & hopefully for the pace I'm aiming for.  I'm still a little leary about some of the paces I've set and may have to adjust them along the way if I find I've aimed too high.  But I'm flexible that way.

This week my plan is:

Sun  - 6 miles easy @ 9:45
Mon - Rest
Tues - 3 mile tempo run @ 8:30/mi
Wed - 3 mile moderate run (1.5 miles at 8:50 / 1.5 miles at 7:30)
Thur - 3 mile easy run @ 9:45/mi
Fri  - rest
Sat - 3 mile easy fartleks

I may have to switch Fri & Sat as I'm probably travelling on Saturday and don't want to run in the afternoon heat.  Although I could also get up and run early - eeeeeeeekkkkkk!

Yesterday called for a 3 mile tempo run.  Due to circumstances I had to run around 5:30 last night and it was HOTT! (yes double T)

I did a 1/2 mile slow warm-up, followed by light stretching and mental prep.  Then headed out for my workout.  Ideally this would have been a steady run, but it was frickin' hot, and I didn't bring my water bottle with me.  So instead I stopped about every mile to either stand in the shade a moment, or to go into the community centre and get a chug of water.  I did manage to stay on pace with an average speed of 8:25/mi.  Hopefully next weeks tempo run I can organize a bit better and run it straight through.  At the end I did something I've never done and I went for another short, slow run to cool down.  Although I had already essentially cooled down after stopping for water, the slow jog felt good, like it was loosening up my legs.

At the end of my run, I went into the community centre again to get a drink & use the washroom.  I'm absolutely drenched in sweat ... and I run into the execs of our soccer club (a few are my son's current or past coaches) about to have a meeting.  Oh well, I'm sure I didn't look (or smell) lovely, but they're used to it as I often run during practices.

While there I did find out some news.  My daughter will be playing soccer this year as well and I had already anticipated that girls typically play on some Sundays.  But I found out for my son this year, his age group goes to playing on Sundays every week, instead of Saturdays like has forever.  Boo hoo!  First, I REALLY like to watch the kids play every single game and inevitably their games will overlap at times.  But second .... Sunday mornings is my ME time for my long runs.  I'm going to have to do some careful planning this season.

I'm not sure if I will use this training plan towards anything.  I do have my eye on a couple of races for Septeber/October ... but we'll see if I get to entering them.  One I'm pretty confident I can manage, though I'd really love to do the others as well.  Either way, I think I really needs this plan to give me some focus and some reason.  The idea of just going out there and running, step after step, just because - well, it's ain't for me!  In some ways I wish it was, and at certain times I do enjoy a few runs like that.  But for the most part I need a plan and/or a goal.  I'd like to get my 10K time under 50 minutes and I'm hoping this plan will help to get me there.

My community is hosting the provincial summer games.  The events start tomorrow and I'm kinda thinking about going out to watch some of these amazing kids compete.  I just found out that my neighbors son will be in it.  How exciting for him and what a great experience!

Keep Active!



Anonymous said...

I am like you, that I need some kind of plan to keep me on track. It doesn't have to be a race per say, but something telling me what to do and when. Good for you for running in the heat - I know those are the hardest runs!

ajh said...

Good luck with your new plan!

kimert said...

Sounds like you have a pretty good running plan! I hope it works out just the way you want it to. Good for you for taking on the heat!

Fran said...

I know exactly what you mean. After running my first 10K last September I didn't have a plan and just ran. But after a few months I noticed that just running was getting kind of boring, I didn't have a goal and it was easy to skip a run when I really didn't feel like running. That's when I decided to start training for the half. The plan I have lasts till February next year. No idea what I'm going to do after the half but I'm guessing I'll find another plan :)

Hopefully you will be able to do your long runs on Sunday.

And good for you that you went out even though it was HOTT!

Marlene said...

I've been reading about all kinds of new plans lately! I definitely need one to keep myself going. I hope yours works out well!

Missy said...

Looks like a good plan! You always amaze me with your crazy runs. Just stay hydrated on those hot days...I don't want to hear that you collapsed in the heat. No good!

That's too bad that your kids will play on the same day. Hopefully you can catch pieces of both game and still get a little "me" time in in the morning!

Marcelle said...