Sunday, 20 February 2011

Weekly running round up - 3 runs 10 miles - tempo runs and intervals

Last weeks runs were quite varied.

10 miles in total.

I introduced a tempo running for the first time. More on that in a moment.

Tuesday Run - 2.05 miles.

Quick lunch time run. It was a bit of a weird one in that it felt like a bit more effort. I kept looking at my watch and it seemed I was going a minute mile faster than normal, and I kept trying to slow down, but couldn't! The result is I knocked a minute of my usual mile time on this run.

Thursday 2.35 miles - TEMPO RUN!

I really enjoyed this one!

Tempo runs are where you vary the running pace.

The benefits of tempo running, as with intervals, is that it will improve your running pace.

So I thought I would experiment. I didn't follow any particular formula, though I am sure there are lots of detailed tempo run guides that you can follow if you like something more structured.

I started off with my normal (slow) pace and warmed up. When I felt I was ready I picked up the pace. Not a full speed sprint but a good effort at about 6/10. When I felt I had enough of that, I slowed down to a walk to catch my breath. Then it was run, fast run and walk repeated over 2.35 miles.

What did I enjoy about the tempo run?

I liked the variety of paces. Allowing myself to pick up speed and also slow down when I wanted to. Even though I took walk breaks whilst I recovered from the harder pace, I still covered the distance in my usual time.

I liked picking up my feet higher and the fuller range of moment, even if it was for a short time that energy burst is quite reviving!

It gave me something else to think about. Checking on how I was feeling and breathing, recovering and planning when I was going to pick things up again.

I'll definitely do more tempo runs. Not for every run, but maybe once a week or so.

Sunday 6.6miles - though I didn't clock it all on my watch.
Another great run with my friend Ben.

We agreed to do some intervals this time. Now my last experience with interval running wasn't the best one. I loved it so much I tried to do 3 in a week and ended up with a sore muscle. It was too much too soon.
We did a warm up walk, a slow run down to Cannon Hill Park, a loop around the park and then selected a nice stretch of path to aim for - about 100 metres long or so.
Then it was Ready, Steady, GO! And off we sprinted!
Again, what I love about this type of running is that it is short and intense and there's the full range of movement, really picking my legs and feet up and powering my arms!
We did that about 4 times and then ran a loop around the park again. My legs were telling me that they had a really good work out and I had to slow down and walk (and pop a jelly baby!) at times. When we reached the interval path again, off we went, another 4 times.
Ben is good to run with. Even though he has a lot of running experience and is much faster than me, he keeps to my pace, which I am really grateful for. There is nothing more disheartening than running with someone who shoots off ahead of you and leaves you behind! I've also discovered that I can kind of maintain a conversation whilst running, even if it's short burst of words and not full sentences!
I was so pleased with this run! It was hard in places, and I pushed myself on the sprints. And I well and truly earned my hearty roast dinner later in the day!
Thanks for a great run Ben!

AND I've been totting up the miles this year so far.
63 miles so far! They add up fast. And I've spent about 14 hours on my feet, OUTSIDE! That's more than I did for the whole of last year. And the year before come to that!
Here's my GPS map of the miles so far! Go me!

Hula Hooping! I can't forget the hula hooping! I spent 90 mins in total this week practicing my hula. Unfortunately I had to miss my hula class on Wednesday as I've got quite a lot on at the moment, but did a 30 min session at home instead to make up for it.
I'm feeling and seeing all sorts of benefits since I started exercising this year. I lost 30lbs without any exercise, but have lost another 10lbs this year so far and I've reached the goal I set myself last August of losing 40lbs!
Now this running 'bug' seems to be sticking I'm going to treat myself to some new trainers soon. Trainers have a life span of about 500 miles and although I haven't run that far in my current trainers, they do cause me blisters - I have to tape my feet up before each run, not ideal! And although I'm looking forward to purchasing some new shoes(!), it's with some intrepidation as I have such sensitive blister prone feet, I hope that the new trainers don't just cause blisters somewhere else!
That's me over and out for this weeks running report :)

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