First, I have to share a pic of last night’s dinner – salmon and green beans. I didn’t add a carb since I snacked on a bunch of tortilla chips while cooking. Manager’s special for the win!
Dessert was some Chobani Chocolate Chunk yogurt with almond slivers. I love it.
Yesterday I had a good talk with Steve one of my fellow ING Class of 2012 teammates. He’s a running coach and actually coaches a group to train for Long Beach <- my usual goal race. Since LB is one month out from NY I wasn’t sure if I should run the half or full or sleep in that day.
We went through a bunch of different possibilities and some of his suggestions seem scary, others seem more realistic. It’s all TBA as soon as I work on a few things.
One of the first things he said I should do is run 7 miles in an hour without my heart rate getting too high. I need to get comfortable with that.
Today I stuck to my tempo run plan and did 1m w/u, 4 at tempo, 1m c/d. I mentioned last week that it’s hard for me to keep a tempo pace on my usual route because it’s uphill out and downhill back. Someone said I should focus on exertion – which is genius. I always use RPE when I’m working with groups, but I had the idea stuck in my head that my tempos miles should be at 8:20s or something specific.
I still kept an eye on time, but didn’t get frustrated when it was slower than my goal since I was checking in with my RPE.
These are the splits as I remember them, so they might be a little ‘off’. I can’t check my Garmin times because the buttons are broken and I don’t have the ability to plug it in my computer right now.
- Mile 1: warm up
- Mile 2: 8:28 <- 8 on the RPE
- Mile 3: 8:28 <- 9.3 on the RPE. This was VERY HARD and I was huffing and puffing and passersby probably wanted to call 911 because there was a poor girl on the trail who thinks she’s being chased by wild dogs.
- Mile 4: 7:48 <- (down hill) 8 on the RPE
- Mile 5: 8:00
- Mile 6: pick up sticks.
After my run I ate a quick breakfast – I made overnight oats with a bottle of Premier Protein. I’m doing some freelance writing for the company and was testing out a new recipe.
Then, I grabbed my stuff and headed to my mom’s. I’m working from here today so someone can be in the house with my little brother.
Question: Does your gym use the RPE scale? Have you used it yourself?
My old gym in MD had a big sign with it in one of the fitness classes and the instructors would reference it. I love that! It’s so helpful for people of all levels to know how much to push.