Whoo!!!! Exciting day! I've been running anywhere from 1x a week to 1× every 2 weeks, to 2x in a week, and haven't felt this good until today! When I started training for my tri back in January, I just started with the goal of FINISHING. Which, I did! AND placed in top 3 for my age division. However, it also meant that I wasn't training to run at any specific speed, rather to simply be able to CONTINUE running after having swam 1/4 of a mile and bike 14 on hills. I found that my pace was significantly slower than what I knew I was capable of, so about a month ago I started challenging myself to run to pace. Now, I blew it out of the water while feeling cool/calm/not nauseous! Here is what I did:
Jog ~8 min (if we are putting this on a 1-10 scale, 1 being a walk and 10 being an all out sprint, jog at a level 3)
Plyometric or dynamic stretching for about 4-5 min; GOAL is to get the muscles springy with blood and oxygen
EITHER: 8x [run at a level 6-7 for 2 min, rest for 1 min]
OR: do as many as you can [1/4 mile intervals at a solid pace (think still 6-7), rest for 1 min after each one] in 25 minutes
Keep moving and breathing for a few minutes.
When your breathing is undercontrol, begin stretching. Muscles to focus on: hamstrings, quads, side body, chest openers, calves, feet.
I know what my goal pace is for a 1 mile, so I based my workout on an 8 min mile pace aiming for 2 min each 1/4 of a mile. YOU choose whichever works for you based on what will work, if you don't know how far 1/4 mile is in your hood, then do the top one, if you know what yout goal pace is AND you know where each 1/4 mile is then do that. You can do this with very little equipment, I literally just needed my running clothes and a stopwatch you can get for <10 at Walmart. I figured out how far 1/4 mile was in my neighborhood by going for a walk and paying attention to my Samsung Health app while tracking a walk.
Most importantly, have fun! I sure did, knowing that I am making progress!
#loveyourself #trainyourbody #trainyourmind #connecttoyourself #live #run #indyrunning #indianapolisrunners #womenwhorun #womenwhotrain