Author: devonpass

Uncategorized

First tempo of 10K training

by devonpassLeave a Comment on First tempo of 10K training

Purple face! Big sweaty times! It’s good to be back on the treadmill.

4 miles in 40 minutes while watching Marquette beat West Virginia.

My tempo:

– 15 minutes between 10:10 and 10:30 pace
– 15 minutes between 9:10 and 9:30 pace
– 10 minutes between 10:00 and 10:20 pace

I had to keep going back and forth, faster/slower, because I’ve definitely lost some endurance since my last 5K. I pushed it a bit in the end to get to 4 miles because I like round numbers. A lot.

I’ve also decided to not be upset about the 4:30 time limit for the Las Vegas Rock ‘n’ Roll marathon. I’m gonna train like hell and run that mother anyway.

Earning myself a DNF — Did Not Finish — is a helluva lot better than Did Not Try.

Uncategorized
by devonpassLeave a Comment on

So… yeah. I’m running the Vegas strip at night!!

I would be super-duper-duper excited about this, except for the fact that there’s a 4:30 time limit on the marathon. Really?? For my first marathon, I don’t know if I can do that…

But the marathon and the half cost the same right now (super cheap — $121) and I can always drop down to the half, which has a time limit of 4:00 (uhhh, yeah, I can probably do that).

Either way, I’M RUNNING VEGAS! Are you??

Uncategorized
by devonpassLeave a Comment on

Done with flow yoga! It was a nice, relaxing-yet-challenging 75 minutes. Funny how yoga is both at the same time.

Dinner options are looking very… sweet potato-y. I’m going with the gnocchi (as evidenced by the vent slits already cut into the package…). Viva la microwave!

Uncategorized
by devonpassLeave a Comment on

Here’s my 10K training plan (click image to view the full glory)! It’s a bastardized combination of Hal Higdon’s novice and intermediate 10K plans.

I liked the cross-training and stretch/strength days that the novice plan called for, but it didn’t include any speedwork or tempo runs. It also only built up to the longest run of 5.5 miles before tapering the last week.

On the other hand, the intermediate plan had speedwork and tempo runs, but it included quite a bit of running and eventually built up to the longest run of 8 miles.

So my combination of the two includes a day of cross-training, a day of stretching/strengthening, a day for speedwork or a tempo run, a rest day, and other general running days with a buildup to the longest run of 6 miles the weekend before the race.

I’ll be riding my bike for the cross-training, and stretching/strengthening will either be a yoga class at my gym or a Jillian Michaels DVD with hand weights at home — maybe alternating each week.

Tonight I’m going to flow yoga, which is a first for me. I love, love, love trying new things — and also jumping into a new training plan!!