October 2, 2013
Happy Hump Day everyone. Just gotta get through today and you are almost through with the week. I would enjoy Wednesday's more (solely based on the name) if it weren't the day I had the most meetings on. For those of you who work in an office setting and have to go to a lot of meetings, you know the frustration of being in meetings all day and getting no work done. However, the meetings are sure to provide you with more work.
Today would be the last day that I need to recover. According to conventional wisdom, you should recover a day for every mile you raced. I raced a 5k (3.1 miles) in the triathlon, so that means 3 days. Recovery, in this instance, can mean rest days of easy run days. Today was another easy run day.
Here are my numbers:
Time: 30:00
Today would be the last day that I need to recover. According to conventional wisdom, you should recover a day for every mile you raced. I raced a 5k (3.1 miles) in the triathlon, so that means 3 days. Recovery, in this instance, can mean rest days of easy run days. Today was another easy run day.
Here are my numbers:
Time: 30:00
Distance: 3.29 miles
Pace: 9:07/m
Max Pace: 7:10/m
Calories: 313
Avg HR: 123
Max HR: 135
I usually consider a run easy, not necessarily by pace, but by feel. Sometimes, I can run an 8 or 8:30 pace and it feels easy. Sometimes I can run a 10 min pace and it can feel hard. It all depends on how you feel on that day. This reminds me of part 11 of the 22 Essential Pieces of Marathon Training Advice from Active.com.
Make Smart Adjustments to Your Training Plan?
The most difficult aspect of a bad workout is deciding how to proceed once you know it's not your day. The two best options: slow the pace, and if that doesn't work, stop the workout entirely. When you're struggling this much to hit times for a workout, it's better to regroup, put the workout behind you, and just move forward with the training. It's important that you do not try to make up a workout the next day. This throws off the balance of the training program. —Jeff Gaudette
So the gist of this article (linked above) is to know when to say when. So, you have a scheduled workout and you just don't feel up to doing it (physically, not mentally). You try, but you just can't seem to hit your pace targets. You have two choices: 1) slow down your pace, and 2) Stop the workout for the day.
Many people attempt to change the interval duration or distance or rest period (this is referring to speed workouts). The problem with doing that is that the interval, distance and rest period are all specific to a race distance and to a physiological adaptation you are working on (in other words, speed, lactate threshold, Vo2 max, etc.)
By lowering the pace, you can still get the benefit of your workout because you will still be pushing yourself, you will just be going slower.
In general, you have to take into account how you feel on any given day. You can attempt to push through it, but sometimes, you may just do yourself more harm than good. Be smart!
Run for Life!!
I usually consider a run easy, not necessarily by pace, but by feel. Sometimes, I can run an 8 or 8:30 pace and it feels easy. Sometimes I can run a 10 min pace and it can feel hard. It all depends on how you feel on that day. This reminds me of part 11 of the 22 Essential Pieces of Marathon Training Advice from Active.com.
Make Smart Adjustments to Your Training Plan?
The most difficult aspect of a bad workout is deciding how to proceed once you know it's not your day. The two best options: slow the pace, and if that doesn't work, stop the workout entirely. When you're struggling this much to hit times for a workout, it's better to regroup, put the workout behind you, and just move forward with the training. It's important that you do not try to make up a workout the next day. This throws off the balance of the training program. —Jeff Gaudette
So the gist of this article (linked above) is to know when to say when. So, you have a scheduled workout and you just don't feel up to doing it (physically, not mentally). You try, but you just can't seem to hit your pace targets. You have two choices: 1) slow down your pace, and 2) Stop the workout for the day.
Many people attempt to change the interval duration or distance or rest period (this is referring to speed workouts). The problem with doing that is that the interval, distance and rest period are all specific to a race distance and to a physiological adaptation you are working on (in other words, speed, lactate threshold, Vo2 max, etc.)
By lowering the pace, you can still get the benefit of your workout because you will still be pushing yourself, you will just be going slower.
In general, you have to take into account how you feel on any given day. You can attempt to push through it, but sometimes, you may just do yourself more harm than good. Be smart!
Run for Life!!
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