Wednesday, June 6, 2012

Tempo intervals

When I woke up this morning, I was actually kind of looking forward to my run so I could try out my new shoes! I was going to do the second marathon training workout, even though I'm not technically in training just yet. It involved a 15 minute easy run, followed by 5 minutes at tempo pace and 2 minutes easy recovery (repeat those 7 minutes 3 more times), and a 10 minute easy cool-down... a grand total of 53 minutes.

I logged into my Garmin account to set up the workout and send it to my watch. I like doing it that way, so I don't have to try and think of how many times I've done each interval, and all that--I just run fast when my watch vibrates, then run slow when it vibrates again. Very simple!

I put on my new Mizuno's, and headed out to run. My plan was to keep my easy running at a 10:30 ish pace, and my tempo intervals at a 9:00 ish pace. At first, things were going well. The shoes were very comfy--they feel a lot lighter and more flexible than my Adrenaline's. I didn't have any issues with the fit, either. My knee really started to hurt about halfway through the run. After my third tempo interval, I decided to walk the 2-minute easy recovery instead of a slow run. That helped my knee enough to where I could run the last tempo interval at a decent pace. Then I walked 2 minutes, and then did the easy running until I got home.

Over all, it looked like this:
15 min: Easy run (10:02 pace)
5 min: Tempo interval (8:52 pace)
2 min: Easy recovery (10:15 pace)
5 min: Tempo interval (9:00 pace)
2 min: Easy recovery (10:19 pace)
5 min: Tempo interval (9:27 pace--this is when my knee was killing me)
2 min: Easy recovery (13:04 pace--I walked this one)
5 min: Tempo interval (9:07 pace)
2 min: Easy recovery (13:16 pace--I walked this one too)
7 min (arrived home before the 10 minute mark): Easy cool-down run (10:08 pace)

In total, I ran 5.10 miles in 50:14, a 9:51 pace. I wasn't expecting miracles with my knee, but I was praying that wearing the new shoes would make a big difference in how my knee felt. I know I have to give it time, though. I came home and rolled out my IT band (ouch!!) and did some stretches. My appointment with the sports medicine doctor isn't until June 25th (the soonest they could get me in). So I'll already be marathon training by then.

Jerry is so great! While I was out running, he put some water out on the porch for me to drink when I was done, and he cleaned up the kitchen, leaving me a couple of notes in the process:
Coffee all ready to brew

Dishwasher loaded and ready to run
After my run and shower, I barely did anything at all today. I am still SUPER sore from doing The Swing a couple of days ago. I don't know if I'll be able to do it again tomorrow like I'm planning on.

I've discovered that my stomach really dislikes regular (caffeinated) coffee. When I gave it up in October, I know that I felt better, but I couldn't really pin point WHY. Well, for the past 4-5 days, since I started drinking it again, my stomach has been really revolting against me. I've been spending a lot of time in the bathroom, and not in a good way. I think I should probably give up on the coffee again. I love that it makes me more energetic, but my stomach issues are awful.

I keep seeing previews for the Lifetime movie "Blue Lagoon: The Awakening" and I'm so excited to watch it!! I loved the movie The Blue Lagoon, and of course I'm a sucker for Lifetime movies. It's on June 16th, if you're interested.

36 comments:

  1. Your husband is soo sweet!

    Coffee is acidic so it can bother my stomach sometimes, too. Maybe a tea habit will do the trick?

    ReplyDelete
    Replies
    1. Tea definitely helped when I gave up the coffee. I may have to switch back!

      Delete
  2. I love Jerry!! :) Truly, he is so thoughtful and amazing. There are very few men who would do something so simple and yet so meaningful!

    I was sorry to read that your knee acted up again. :( Hope those shoes and/or the doc visit makes it better!

    I really want to try setting up the routes in my Garmin like you do...you make it sound so easy and I would LOVE to stop looking at my wrist all the time, lol!

    ReplyDelete
  3. Jerry rocks.

    Sorry about your knee… anxious to see what the sports doc says.

    Look at you with your 8:52 bad-ass self!!

    I keep reading about how coffee can really F with your tummy - I'm so nervous that I'm going to have to ultimately give it up to make my tummy issues better. I don't know if I can say good-bye! I might have to live with the tummy ache.

    ReplyDelete
  4. Those are the cutest notes! Do you have stomach issues from drinking decaf? I switched to decaf a year ago, but Mon & Wed this week I've had regular AND stomach problems. Didn't make a coffee connection, but that could be it!

    ReplyDelete
    Replies
    1. Decaf doesn't bother me at all--just the regular. I never realized how badly it messed with my body until I quit drinking it for a while!

      Delete
  5. I had a question about just starting to walk. I am starting at 300lbs. + and have started walking around my neighborhood. When I try increasing my speed I get a lot of pain on the lower outside of my calf on my right leg. I looked it up and I think it's the fibularis brevis muscle that is getting really tight. Did you have any type of pain when you started? I don't have health insurance so I was hoping as I lost weight the pain would go away.

    To motivate myself I signed up for The Color Run in October. I would like to jog as much as I can by then. Since you have experience with weight loss and running I was hoping you could give me some advice. thanks!

    ReplyDelete
    Replies
    1. I started walking at about 280 lbs (from a high of 328), and everything hurt--my back, my hips, my knees. Admittedly I am old (59 then --2 years ago now) and have significant arthritis but I just kept going every single day going just a little further. And as the pounds came off it did indeed hurt less! Today after hitting my goal weight almost 14 months ago and maintaining ever since I walk with very little pain. Just this morning I went 2.4 miles and I just had a hysterectomy 2 weeks ago. So my advice to you is walk thru the pain and someday you'll be running just like Katie!

      Delete
    2. Thank you- it's good to hear that! Congrats on your weight loss, that is great! I am going to keep going for sure :)

      Delete
    3. I had a lot of aches and pains when I first started, but the two things that really helped were getting fitted for a good pair of shoes, and stretching well after running. You can Google stretches for runners, and get lots of info! In general, soreness is to be expected, but sharp pain is probably a sign of injury.

      Delete
  6. Have you ever tried Tazo Awake tea? It's black tea so it has roughly half the caffein of coffee. I use a little very vanilla soymilk and half a tsp of sugar and it is a great pick me up in the afternoons.

    ReplyDelete
    Replies
    1. I love tea! I have been drinking a lot of tea since giving up coffee--it doesn't wreak havoc on my stomach like the coffee does.

      Delete
  7. I hope your knee ends up being something easily fixed! I finally went into the doctor for all my knee/heel/ankle/shin problems that I've had for a long time now and my fibula is swollen to almost twice it's normal size in one place, probably calcium deposits trying to cover up a stress fracture. I'm not supposed to run again for at least six weeks, possibly more like twelve. :( I had just gotten to where i could run full 5Ks too, and had made all these running goals for the summer.

    ReplyDelete
  8. To Sara -- Do like Katie and get/make a foam roller. Then look up how to use one on YouTube. I don't know how I lived without my foam roller. I bet it helps your calf.

    Well, sorry to hear about your coffee issue, Katie. I have had to give up any kind of coffee due to the acidity. I get kind of a gastritis situation. I'm doing green tea in the morning, since I like it straight (no sugar) and it reminds me of having coffee. I reeaaaaally miss coffee. But I don't miss the gut aches. : )

    Joan

    ReplyDelete
    Replies
    1. Thank you Joan - Thats a great Idea. I'm going to try it :)

      Delete
  9. My calendar is full of Lifetime movie premiere reminders...written in code. I'm such a sucker for them but I refuse to let anyone else know about my addiction.

    ReplyDelete
  10. Just like everyone--I love Jerry's notes. To me that is extremely romantic, more so than behavior that might be considered overtly sexual. If only men knew that something simple like helping out around the house, and leaving sweet notes meant so much to us, they'd discover there'd be lots more willingness on our part if you know what I mean and I know you do.

    ReplyDelete
  11. Oh my gosh, Jerry's notes are awesome!! I also love his handwriting. :) Was wondering if I missed a post where you talked about a new training program? Or does one of Hal Higdon's training programs give you tempo runs? I just started his novice program TODAY! Also, learned today that it is National Running Day. :)

    Cheers!
    melisa
    www.beginfromhere.wordpress.com

    ReplyDelete
    Replies
    1. That's funny you mentioned his handwriting! When we first met, I was interviewing him along with some other students for a school newspaper article. He filled out a questionnaire, and I kept saying how much I loved his handwriting. :)

      I am trying out a different program this time around--it's only 3 days per week, which will be good since my kids are out of school all summer, and I won't be able to go out and run as much. You can see my new training schedule here: http://www.runsforcookies.com/2012/05/if-you-give-katie-glass-of-wine.html

      Delete
  12. Water on the porch. Sahweet. It is the small things I swear. I am gonna have to pull a Jerry on my hubs now.

    Looking forward to the knee mystery being solved. Pretty awesome run in pain tho.

    ReplyDelete
  13. oh Jerry! How sweet : )

    I too gave up coffee last year. Since I was only drinking it on week days at work I ended up getting massive headaches on the weekends. That all went away when I quit. But after my mother passed away a few weeks ago I started again. The weekend headaches are back and my stomach has been acting up all week! I think it is time to switch back to tea.

    ReplyDelete
  14. I love Lifetime movies!! I don't get them here in Japan so it makes me really sad! Coffee gives me tummy troubles too so I try to avoid it, but in the summer I can't resist the occasional soy frappuccino! And it's so sweet of Jerry to leave you little love notes! Love it!

    ReplyDelete
  15. Have you tried Green Tea Extract? I actually saw it recommended on Dr. Oz. It's in pill form from the health food store and completely increased my energy level without upsetting my tummy. It also is supposed to increase metabolism!

    ReplyDelete
    Replies
    1. I haven't tried the extract, but I do love green tea!

      Delete
  16. You can try half-caf coffee. You might be able to tolerate that. I usually drink instant, which seems to be much more gentle than the jet fuel Keurig blends! (They ALL seem to be too strong for me! I make a small and a large from one pod to help water it down!)

    ReplyDelete
    Replies
    1. Linda, my biggest complaint about the Keurig was that the coffee was SO WEAK, hahaha. Jerry used the Keurig while I stuck with the slow-drip coffee maker.

      Delete
  17. Love Jerry's notes! I got a text yesterday saying, "washer is going and dishwasher has been unloaded so you can run when you get home" but no cute little notes.

    ReplyDelete
  18. Seriously.... Jerry is a keeper! My hubby does the same things around the house and if it wasn't for my knowing that he was at home taking care of business (laundry, feeding the kids, etc.), I wouldn't be able to relax and do my 5K training and my spin classes. Here's to awesome husbands! (clink!)

    ~~ Aundrea (Illinois)

    ReplyDelete
  19. Adorable notes from the hubby - very thoughtful! My knee is bothering me at the moment and I am a new runner, and it is killing me to not run. I do not want to mess up what I have accomplished in the last 3 months while I am waiting on it to get better...bummed. Hope your doc visit goes well!!

    ReplyDelete
  20. Is Jerry always this thoughtful? He should have a blog for husbands!

    Have you ever tried running with a knee brace? I don’t know anything about running but that’s what my friend uses.

    ReplyDelete
    Replies
    1. Jerry honestly is this thoughtful--MOST of the time. I'm very lucky!

      I've tried a knee brace, but unfortunately, it didn't help :( I'm anxious to see what the doctor says is wrong with me!

      Delete
  21. Have you tried wearing a knee brace? Love mine

    ReplyDelete
  22. Could you do a post on how to use a foam roller sometime? Also, Jerry is so sweet!

    ReplyDelete
  23. What a sweetheart!

    I don't think I have more than one speed yet, so not sure I can begin tempo runs. Right now, I either feel like I'm running or not running!

    ReplyDelete

I'd love to hear from you! I read all of my comments, and if you have a question, I do my best to respond; sometimes, however, I get busy and forget to go back to reply, so if it's important, just email me! :)