Since I have returned to running, most of my runs have been ran at a fairly easy pace. I am just amazed that I am still running and even more importantly is that I am on schedule for the Chicago Marathon – still a long shot but there are only 10 weeks to go!
Since the easy runs are going so well, I have decided to add the speed work that is a part of my training plan. I have just been hesitant to do these runs because I have only been back to running for 7 months and I wasn’t sure if I should add them at this time. And if I did add them, what pace should I even run them at. The paces for these types of runs are usually based on previous race times such as a 5k, 10k, half, or full marathon. I have not ran any races since 2017.
As a starting point, I thought that I should use my average easy pace of the runs that I have been doing which is about 11 minutes per mile. Then I would run the intervals or whatever speed work I was doing at the corresponding pace.
For example, this past week I ran this speed run (see below) from the Chicago Marathon Training Plan. This workout calls for the intervals to be ran at 5k pace so I am using the chart above to determine what the 5k pace is – 9 minutes 10 seconds per mile. And then the tempo run would be at a pace of 9 minutes 55 seconds per mile according to the chart.
During this speed session, I ran the 3 x 2 minutes at about an 8:45 pace which is a little faster than the 9:10 that I was suppose to run at. This guided workout, which is also found in the Nike Run Club app, stated that this run should be a 7-8 effort but it felt more like a 5-6. During the tempo part of the run, I was at a 9:30 pace whereas I should have been a little slower at 9:55. Running at a faster pace can potentially lead to burnout and injury. So, I really tried to slow the pace for the last set of intervals but I still ran them a little fast at a 9 minutes per mile pace. Of note, my long run on Sunday of 9.3 miles was also a little faster at 10:50 pace and I felt great on that run! Am I running slower than I need to?
I suppose I could do a time trial (click here for explanation) to get a more accurate pace for my ability but for now, I think I will just stick to this chart and move up if my times are consistently faster without more effort or feeling like I am doing too much. I just do not want to push it at this point. But, I would like to eventually get a little closer to my previous race times. Is that even possible??? Remains to be seen!!
The rest of the running schedule for this past week:
- Monday 3 miles easy
- Tuesday Rest
- Wednesday 3 miles easy
- Thursday 4 miles (speed run)
- Friday 4.5 miles easy
- Saturday Rest
- Sunday 9.3 miles long run
I continue with PT strengthening exercises, foam rolling and stretching.
In Other News
Every year I complain about all the work that needs to be done to get all of our flowers started and we also do a ton of hanging baskets. Okay, maybe not we ha ha! Scott does most of the work. And recently his poor little flowers took a beating from all of the rain we were getting but they survived.
This is just a small sample of the flowers he has growing; there are too many to post here.
And we haven’t been salmon fishing in the last couple of years so Scott also stocked the freezer with salmon. He found out that the Kenai River was going to be open all night (typically they close the river to fishing at 11:00 pm) because the salmon count was high. So Scott and his good friend Richard pulled an all nighter and caught their limit. The limit for residents via dip netting is 25 for head of household plus 10 for each additional member of the household. 35 fish! That was a lot of work. And I didn’t have to go plus I lucked out one more time because Scott was so busy with work and other things that he had most of the fish processed and packaged by a local company. We did about 14 of them ourselves but we usually do all of them.
What do I do you ask? Haha. I run!! That is what I do! And spend time with my grandkids when I can. They have been covid positive but are on the mend. I am looking forward to spending time with them very soon!
MM4MM (Moving Mountains for Multiple Myeloma)
My courageous sister, Teena and brother-in-law Jose are climbing Mount Kilimanjaro in memory of our Mother, Joyce Moser, who battled Multiple Myeloma for 10 years! We lost her in June of 2021. My life has not and will never be the same without her. I miss her so much. She meant the world to me. In addition to Mom’s memory, Teena and Jose are climbing this 19,341 foot mountain to raise money in hopes to bring awareness, education, research and improved treatment for this horrible cancer. Their fundraising page has additional information if you want to know more about multiple myeloma. They also share our Mother’s story on their page. She was just an amazing person. Please donate if you can. Any amount is greatly appreciated. Click here to donate.
Have a great week!
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