How fast can YOU really run and for how long?

By Skip

Yesterday was a nice change, having the day off from running and jumping in the pool.  What was interesting is that all the pain left my body after that swim which only reinforces the amazing capabilities of cross training; especially in the form of triathlon disciplines.

Tonight I hit the pavement again continuing on with my intense run training workout.  This is what was on my schedule for the beginning of the week:

  • WU: 10 minutes @ Pace Zone 2 (Low Aerobic)
  • MS: 12 x 1 minute @ Pace Zone 8 (VO2max) w/ 1-minute recoveries @ Pace Zone 2
  • CD: 10 minutes @ pace zone 2

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It was an awesome and tough run all at the same time. My sets got slower and harder to do as the workout went on. I need to evaluate my pace zones as I am not sure I could really run much faster than I am now.  

Click for larger view

I started created a spreadsheet of what was advised for my pace zones and some areas I need to fill in for modifications based upon my abilities.  There are several pace zones faster that I don’t think I could meet.  I also can not walk during a workout which is what it is currently asking me to do.  Between the speed intervals I drop back to a 10-13 minute pace which I think is fine.  The whole point is to keep moving and get your heart rate down for the next set, right?

My legs feel good, a little sore in the knees and calves but a good soreness. I have not felt this in quite some time.   I am trying to mentally evaluate the training plan I am on and wondering how fast I will be able to run and sustain it for how long?  In the back of my mind I am being over-optimistic and am shielding those expectations from my REAL expectations.  This is going to be a very tough 2 months of training so I am hoping all of this pays off, like two minutes or so off of my 5k time 🙂

Filed in: 5K, Running • Tuesday, October 19th, 2010

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Labor Day Duathlon
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10/26/13, Tuscon / Oro Valley, Arizona
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Orlando, FL, 1/12/13
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Boston Marathon, Boston, MA
4/21/14, Boston, MA
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5/18/14, Green Bay, WI
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TBA, Pontevedra, Spain
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September, 2014
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So if you have read any of the blog thus far you know a little bit about me… I can not be told what to do and I push myself about as far as I can be pushed!

But how did I get here and why? Well, that is what this page is about.

I was never really the athletic type. Sure, I played tennis in high school (and quite well, mind you) but running CERTAINLY was never my thing!

The start of 2009 was big for me as I came to the realization that I had put on too much weight over the past 10 years (read more...)