Training Day - Week 10

Tuesday, March 2, 2010

It's that time of the week again... another installment of any and all things running and workout-related--although my legs are hurting quite a bit today {for lack of stretching and my 8:45 pace last night--yea!!} but it's well worth it to me because I think I have officially become a, dare I say, runner.
After last week's slightly relaxing workouts, this week I pick up the pace again and get back to more than 10 miles--I have to admit, I enjoyed the leaniency in my runs last week, but I know I need to be back in action and gearing it up since my run is getting closer and closer with each passing week!
Monday: I ran 4 miles at an 8:45 pace; did arms/legs/abs
Tuesday: Rest Day--Predators hockey game tonight with on the glass seats--yeehaw!!
Wednesday: 4 miles at 10:00 pace; abs
Thursday: Rest Day
Friday: Short 2 mile run at 9:00 pace; workout legs and arms/abs
Saturday: Long run day - 8 miles at 11:00 pace- WOWZA!

This week, I wanted to help clarify a few things for the beginners out there... I have had so many people email me and comment saying they are new to running and get confused with all the lingo/terminology so here are some helpful tips from Runner's World to get you in the know:
1. Easy Run: refers to the pace or intensity rather than distance. You should be able to carry on a conversation throughout an “easy” run. If you measure your heart rate, you would be at the very low end of your aerobic zone (60-70% of max HR)
2. Hill Workouts: involve running up an incline quickly and jogging down. Hills increase resistance and build muscular strength and increase cardiovascular conditioning
3. Intervals: refer to a designated distance run repeatedly at a fast pace with recovery jogs in between each repeat. The length and the pace of the interval varies based on the distance and time goals of the runner
4. Long Run: the highest mileage run of any given week; usually done on the weekend because it takes more time to complete. For someone training for a 5K, a long run might be 6 miles; for a marathoner, a long run might be 20. The training pace for a long run is relatively easy; usually run at about 70-75% of max HR, but should not be an easy run. Long runs help increase endurance by training the body to use fat as fuel and getting you used to being on your feet for long periods of time

And because it's on sale and TOO CUTE, here is the cutest
outfit for yoga/pilates/workout classes you'll ever find:
**couresty of NY&CC-both pieces for $42

OK Garmin-gurus, my handy-dandy gadget came last week and I am going to break it out tomorrow... only problem is I have NO IDEA how to use this mini-computer--PLEASE send any and all tips on adjusting to Garmin life because I have to master this thing ASAP!

- 4 Comments

  1. I can't believe it's been 10 weeks. Love that outfit! Good luck with the Garmin.

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  2. Your doing great with your running! I just signed up for my first 10K happening in May!

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  3. Congrats with getting so far with your running! I just stated the couch to 5k, yesterday. lol. I'm the furthest thing from a runner so I hope this helps me ease into things! Thanks for always posting great tips :-)

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  4. Here are my tips for the Garmin, my dear.

    1.) Turn it on about 5 minutes before you go outside, that way you don't stand in the cold and wait for it to find the satellite - if you are running outside.

    2.) Read the instruction book and put it on "average pace." That way, it's showing you your average pace while you're running, and not changing every two seconds.

    3.) Again, read the book and figure out how to put in your vitals (age, weight, sex, etc.) so it can tell you how many calories you're burning!

    4.) Most important, find the setting (in your book) to put it on "auto pause." That way, when you're running and hit a red light or stop for water, it will sense you're not moving as fast and pause for you. Then, when you take off again, it'll restart. There's nothing worse than hitting "stop" manually, taking off and getting a half a mile down the road and realizing you forgot to hit restart!! Let it think for you :)

    Enjoy and happy running!

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