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Fitness Friday + McMillan Running

Posted Dec 06 2012 7:59pm

WOO!!  We made it to Friday!  I am super excited for the weekend because Chris, Emmalyne, and I are headed to Orlando for the weekend.  We have the opportunity to attend a marriage retreat hosted by the Army.  I have heard nothing but good things about the Strong Bonds retreats and I have been hoping for the last 5 years that we would get the chance to go.   Maria has raved about them and now I can’t wait!  I am using today as my rest day for the week but I did manage to squeeze in a great week of workouts for Fitness Friday :)


Fitness Friday



Fitness Friday - Monday Workout


Monday morning I hit the gym for some group fitness classes.  I did boot camp first and had my booty handed to me.  My shoulders and legs were jello.  It felt great afterwards to stretch it out in vinyasa yoga.



Fitness Friday - Tuesday Workout


Tuesday marked day 1 of half-marathon #4 training.  It was an easy 3 mile run with an average pace of 9:14 … definitely faster than my goal.  Which for once isn’t a good thing but more on that in a minute.  After the run, I did a CrossFit WOD in the garage.  4 rounds of tabatas for wall balls, sumo deadlift with high pull, box jumps, and push presses.



Fitness Friday - Wednesday Workout


My time at the gym started with 5x400m repeats at 5K pace.  I did each 400m at 7.2 mph and then recovery at 5.7 mph.  Followed the speed work with a WOD that left me breathless.



Fitness Friday - Thursday Workout


Yesterday was another great day with running and yoga.  I went to Awakening Yoga Studio (my fav) for intermediate vinyasa flow.  It ended up being myself and a friend so we got tons of one-on-one adjustments and attention from Lisa.  It was an awesome class and challenged me.  I headed to J.F. Gregory after for a quick 3 mile run on the trail.  I averaged 9:34 a mile so I am getting better at slowing down.



Today will be my rest day since I have 2 runs planned for the weekend.  Plus we will be driving and diving right in to our marriage retreat :)


So why did I bring up needing to slow down on my training runs?


I am trying something new this time around with training.  I will talk more about my plan soon (it’s a lot like my last one ) but today I want to talk about paces.  The last three times I have trained for races I found myself pushing my limits on my long runs and trying to run my goal pace every week.  Inevitably 2-3 weeks before the race I would start feeling burned out , tired, and sometimes a little injured.  After the Rock-N-Roll Savannah last month I started focusing on how to change things up for Augusta in August.


I have been aware of the McMillan Running site and pace calculator for awhile not but honestly never gave it much thought until now.  I logged in to the site, plugged in my goal time of 2:10, and got the following paces for my training runs:


McMillan Training Paces


Notice what it says on long runs?  I should be running a pace of 9:33-10:50.  Never once did I allow myself to go over the 10 minute a mile mark in my last training.  After talking with a running coach here I have decided to try to slow things down a bit and see what happens.  My new motto?  Train slow to race fast.


Now I don’t know if this will work or not but I figure it’s an experiment worth trying.  Long runs are about building mileage and endurance anyway.  I am thinking my body will hold up better if I slow things down.  If it works it works.  If it doesn’t then I will try something else next time.


Do you train slow or fast?  Have you used the McMillan running pace calculator before?  Did it work?

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