The suggested workout: An 90-minute run, with the last quarter at race pace
My modification: A 90 minute run. At 1 hour in, 3x1 mi reps at 6:55 with 1 minute jog between, then cool down. (I know that does not have the same effect as a tempo, but just starting out from zero I would rather gauge how the pace feels and work up to longer distances).
What actually happened: A 90 minute run with a disaster at the end.
I hit 1 hour of easy running, then buckled down for my first mile. It was 6:59, and a lot of work. Oops. I jogged a minute, then hit lap again - and oh my gosh I was so tired. My legs were heavy, sluggish, and slow. I was gasping for breath. So I quit at half a mile. I stopped for water, then did another half mile; it was 6:50. After a minute rest, I repeated that - 7:00! I got the three miles in, but they were broken into short segments - and slower than intended! In other words, I am not even in the "bad shape" I thought I was in - it's worse.
Furthermore, I felt terribly sore after the run. I could barely jog home, and my legs were killing me. I think part of that is the new shoes (Saucony Cortana) I've been wearing. They cause me to work different muscles, and the soft cushiony sole makes me engage auxiliary muscles for stability. They're like those old stupid fit shoes that used to be so popular.
|I am sure you are jealous of my outfit.|
Verdict from day one of half-marathon training: I have a lot of work to do.