So, week 1 of the FIRST Plan called for the following runs:
Key Workout 1 (The fastest of the workouts):
10 min warm up
6x (1 minute fast, then 3 minutes easy) (Pace: 45 seconds faster than current 10K pace)
10 minute cool down.
Completed this workout like a boss.
Key Workout 2:
2 miles easy
2 miles @ Tempo Pace (Pace: 15-30 seconds slower than 10K pace)
2 miles easy
Bailed early on the cool down, but nailed the warm up and workout.
Key Workout 3:
8 miles at 30 seconds over planned marathon pace.
Ran 8 miles. But, mostly likely not at 9:30 pace.
Now, the first thing you need to know is that this plan bases itself on what your current 10k Pace is. And I'm choosing to go optimistic here, and saying that my current 10K pace is about a 9:00 pace. Now, to make things easy (or confusing depending on how you look at it), that is also my planned marathon pace time (what I'm hoping to run in April). As the plan goes on, I will hopefully get more fit and there will be a greater distance between those two paces.
And as I am writing this now, I realize that I did my Key Workout 2 at the wrong pace (I did 15-30 FASTER than my current 10k pace instead of slower). Oops.
Overall, the week went really well. I had a bit of a botch job on the 8 miles at 9:30 pace. I ended up not having a working watch for the run, and I was not dressed properly for the weather, so, I think I ended up with 8 miles at 10:00 pace.
Anyway, in general, the first week of the plan seemed manageable and I was super excited about it all week. I did Key Workout 1 and 2 on the treadmill and while I know that running on the treadmill isn't as good as running outside in the elements, for now, it's easy to get my runs done on it and it's easy to make sure I'm doing my workout right. Or wrong, I guess. Ugh.
I've also fallen off the Weight Watchers Tracking Wagon for a couple of weeks (thanksgiving thru yesterday), but, I'm getting back on it today. I'm hoping that continuing to lose a little weight here and there will also help my running. I'm still down 10-11 pounds since I started WW back in September, but, I've still got a little over 15 more pounds to lose. FUN.
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3 comments:
1. Love that gif, where did you find it?
2. So I'm glad you're trying out FIRST for the rest of us. I thought of using their training plan earlier this year, but I freaked out when I saw the paces.... I should have adjusted my 10k so the paces wouldn't look so insane.
3. Nice work getting through your first week. Please keep posting your training stats. I like to follow along. :)
I can't stop watching the "daddy's home!" dance. I'm charmed.
Second liking the training stats! That's helpful!
Fine information, many thanks to the author. awriter
It is puzzling to me now, but in general, the usefulness and importance is overwhelming. Very much thanks again and best of luck!
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