8-30-13 Training Intensity


I ran this morning, it was a nice run. I used the suggested outline for running in Runner's World magazine. Since I'm a runner now, I read things like Runner's World, it only makes sense. It was a section on doing the long run. Today was a short run, but I used a principle in the section to do the run. The principle was to run 10 minutes, then walk 2. I modified to to fit the troubles I have been having and turned it into run 1 mile, walk 2 minutes. So I was able to do that twice, then finish with a 5 minute cool down. Today was the first run this week I actually had fun running. It was on a treadmill but that doesn't matter it was fun. Tomorrow morning I will be going up the canyon and run home. I will aim to do what I did today, run 1 mile walk two minutes. With the run a mile and walk 2 minutes I also decreased my pace to just around 13 minutes. I was never winded, and when ever my legs started to bother me I used a phrase from my training book, but it doesn't matter. So my ankle started bothering me, but saying it doesn't matter took my focus away from it and onto something better, the run. My calves started to burn, again it didn't matter... and back to the run. I got light headed and stopped for a moment, I was able to recover raster, because it didn't matter.

About training intensity, my understanding is that you don't want to increase too fast. Injuries are more prone to happen. It cost me going through a couple of different medical tests because I thought I was ready for more than I could handle. I am now able to run a sub 12 minute mile and need to do that more often, and I think that Wednesdays will be the day to that (I am not focusing on increasing my speed by leaps and bounds, just to work on my mile speed). I have a 3.5 as my intensity today, just because I know I could have repeated at least 1 more mile.

Here's the changes I am making to work out plan including my classes at school.

Monday: Racquetball at 11, Short Run #1 (end of day)
Tuesday: Mid Length Run in the Morning followed by swimming
Wednesday: Racquetball at 11, 1 mile sprint end of day
Thursday: Short Run in the Morning followed by swimming 
Friday: Off Day
Saturday: Long Run
Sunday: Teach the 8-11 year old kids at church (hard mental work out had to make note of it)

I hope my ramblings make sense, and you get as much from what I am writing as I get from training.

Until Next Time...
-Riley

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