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| Ready. Set. Go! |
Sunday began this year's first training cycle of the year. I've been conditioning and base-building since mid December and now I am ready to begin the aggressive training plan I've been preparing for.
The plan I am following is from the November/December 2012's Women's Running Magazine for a 10k I plan on racing in twelve weeks in San Francisco, California (Bay To Breakers.)
Everyone has a different definition of what it means to "train." For me, this means that I am following a specific fitness and nutritional plan composed of running, strength training, and eating small, healthy, and unprocessed meals.
The first time I trained hard for a race was last summer. I followed a summer 5k training plan from Runner's World, strength trained, and ate nutritiously. I was gunning for a sub 30 minute 5k which translates to no less than a 9 minute 38 second per mile pace for 3.11 miles.
I blew my goal out the water and PR'd at 26 minutes 36 seconds (a 8 minute 33 second per mile pace.)
The plan called for a two mile tempo run. For any newbie reading this a "tempo run" is defined as a run that is "done at a steady effort level, usually just a little slower than your 10k race pace. Tempo runs help you develop your anaerobic or lactate threshold, which is critical for running faster.
I was just telling my husband about my run last night and told him how difficult it was running at a 8 minute 35 second pace per mile was for ONE MILE.
That's the awesome thing about training. If you have the correct plan, are consistent, and a little lucky..you should be pleased with your results.
It takes a tremendous amount of focus, commitment, and determination to train hard. With the correct plan, you push yourself hard enough where it hurts but not to the point of injury.
You curse the world and yourself during the tough sessions. But the gratification of completing each session is extremely personally-inspiring, rewarding, and addicting (the good kind).
Building strength and speed takes time, patience, and consistency.
Happy Running ! :) !
Sources:
(1) About.com- http://running.about.com/od/runnersglossary/g/whatisatemporun.htm
