- First off, I am EXCITED that my son (age 6) was Baptized on Sunday during our outdoor church service. He has been asking about if for a year. My hubby and I held him off a bit- but when he had the chance, he jumped at it. What a wonderful feeling to know that he has taken this step in faith. Before he was submerged in the river, he was asked why he wanted to be baptized. He said (to a crowd of people) it was because he wanted "to be God's son and he wanted to follow Jesus". I am a very happy mom!
- In other exciting news, we are currently a wildlife refuge for several new tadpoles, two GIANT beetles, and a lizard. Izard the lizard lives in a plastic tote on my kitchen table. The tadpoles are kept in a turtle pool in our yard (in case you wanted to come get a few...Just call ahead so I can mow the weeds and pretend like I am keeping things up around here.)
- I wish I could show you some photos of the new pets and our river excursions, but my camera isn't behaving. I turn it on and the screen goes black! Then it tells me that the batteries are exhausted (when they are new. Not sure what's going on there, but I might try to replace it.
Rambling about Repetition Workouts & other running
It's a little strange not to be running a long run over 2 hours. I am trying to stick with Daniels' outline for 5k-15k training. And, to be totally honest, it's not too hard to say..."Meh. I don't need to run 18 miles for a long run." when your legs feel shot from doing 3 days midweek of threshold, interval and repetition work.
After the last race, I have a new VDOT number and that means new training target. One workout called for 6x200 meters Repetition pace (43 secs) at the end of some threshold running. After failing to meet the prescribed paces 4/6 times, I decided to look back through the chapter on Repetition pace running and discovered that I have been doing repetitions incorrectly!
- I knew the purpose of the R pace was for mechanics, but it turns out that I am not giving myself enough recovery to run them properly. Think top speed for a short duration.
- Daniels suggests that to get the benefit or repetition running, you need to be able to hit a very fast pace. With shorter recoveries you end up running it more like an interval, or VO2 max session, which is designed to push you aerobically. Repetition is supposed to be anaerobic and purely for improving form.
- Daniels says to take up to 4 times the duration for recovery- so a 45 second 200M at repetition pace earns up to three minutes recover- even walking. This is to allow you to run each one at your very best effort. Each repetition should feel as manageable as the first. VO2max sets are an entirely different type of workout and should be saved for Interval pace (lung bleeding) running (which I also do). That should make some of my workouts a bit easier! Easier, but longer...
- I tried giving some Repetitions another shot- with plenty of recovery time- at the end of an easy run and coincidentally hit 200 meters with one of them. This time in 39 seconds. Much better. Looking forward to another chance to do these at the end of a hard speed workout. I am sure that threshold running first will bring that number closer to 43 seconds.
I thought I might look for another 5k in the area for Saturday, but have not been able to find one close enough to suit me. But, what I did find was the Eugene Celebration Mile road race. This is chip timed and done in a single mass start.
I looked at this last year, but my thought was that it was crazy to pay 20-25$ to race one mile! So, I didn't. This year,....well,...I am still a cheapskate! I hate to pay even that much for a 5k! So...here's my question: Would you pay 20-25$ to race a one mile race if there was any chance you would have a new PR?
I'd hate to spend the money and NOT come away with one. Ha!
Late edit: Just having a little fun with my blog header...I don't really fancy myself as SUPER anything :)