O.K. so its a little late for a welcome. We just completed week two. Today our first real track workout. Everyone did a great job....they will get longer and harder. We are training for a 5K. I know all of you can do it. Some of us ran 2 miles and others ran 3. Way to go!
I was asked to post the pace scale I'm using with you guys. This is to help you understand pace (how fast you should be running) during your runs...both with me and on your own.
1. Recovery pace...very slow. This is done between speed sessions or interval work. It is exactly that...recovery...time for you to slow your heart rate and prepare for the next round of speed work.
2. Long Run...comfortable...able to talk to a running partner. This pace is used when you are doing your long run. Long runs are done once a week (usually on the weekend) to prepare you for distance. It has nothing to do with going fast. Your heart rate will come up but this run should always be comfortable.
3. Medium pace...some effort...you should be able to hold this pace for an extended amount of time but talking will be difficult. If you start to breath too hard and have to stop you are going a touch too fast. This is the hardest pace to teach new runners.
4. Hard pace...used often during our Tuesday and Thursday workouts. Unable to talk and requires effort and concentration. Remember to use your 3 to 1 breathing on this. This should be challenging.
5. Sprint...just that. I don't use this very often.
If you always run fast...you will get injured...especially if you are fairly new to running. If you always run slow you will likely not see much improvement in your pace.
Next week we will be doing a Fartlek. Funny word...I know.
Fartlek - Swedish for "speed play;" variable pace running; mixture of slow running, running at a moderate pace and short, fast bursts. Fartlek training is a creative way to increase speed and endurance.
I love speed play. This and other workouts we will do release endorphins which results in the runner's high.
Runner's High - A feeling, usually unexpected, of exhilaration and well-being directly associated with vigorous running; apparently related to the secretion of endorphins
This happens AFTER the run.... ;)
Have a great Easter weekend!
Happy Running, Victoria
Thursday, April 9, 2009
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