So here we are again. But give me one minute, I am watching Big Bang theory and debating if Penny is Hot in her Cat costume from a rerun. Ok no sense debating she looks cute. You agree with me right? Anyways so this week I backed off a bit trying to follow the whole work out increasing distance, intensity, power and volume over 3 weeks and then backing off every 4th. 6 hours and 15 mins and I didn’t do a single bit of strength training last week. Still seems like a lot for some people but really once it is part of your lifestyle getting 6 hours in over a whole week really isn’t much people, you have 168 hours a week available to you. We are talking 3.6% of your week your week. I don’t want to guess how much time you spend watching TV. I bet it is more then 3.6% of your week. But that is right you are too busy and you don’t have time to work out right!!!!!!
Ok I am done being a bit of an honest jerk there. So how do you get faster? You do interval types of work out where you push yourself to your max over a desired period of time or distance. Lets just cover the Tempo Run today as a method to help you get faster at running. We will cover this because well I did one today, first one of 2012. My training buddy, partner, friend etc came over and we used my 4.1km route as an option. My fastest 5km race to date was an average pace 5:51/km. So a Tempo run means I need to run this pace or just a bit faster, but for shorter then 5k. We start out running easy for 5-6 mins mostly moaning and groaning knowing that this run was going to suck and hurt a little. A tempo run should be a bit uncomfortable but manageable if that makes sense to you. My plan in my head was to hold 5:40/km which doesn’t seem much faster but (insert fowl language here)
Well 5 mins hits, I push play on my ipod and crank the volume up to about as loud as it can go. No issues with Training buddy talking to me, I know in about 4-6 steps I am going to be chasing her down, which is code for watching her leave my arse behind. I look down briefly and I am running about 5:20/km and I would like to say I felt good, but I didn’t, It hurt and I wanted no part of this run. The few times I did look at my Garmin I was around 5:30-5:40/km and I wanted to quit about 75 times. But as time went on and I kept trying to turn up my ipod louder. The finish line for the run kept creeping a bit closer and I finally felt like I was going to finish at this pace. I could see ahead to the corner where I would get to slow down for the cool down. And I could make out the faint yellow jacket my friend was wearing as she was rounding the corner, still way ahead of me but in slight view. My side started to hurt and I was taking deep breaths, in between gasping for air, to try and hold a side stitch at bay. I knew pushing my pace harder would just force me to end the run from the side stitch. But I made it, and I slowed right down to what felt like a crawl. Looked down at my Garmin and my heart rate was 166 beats a min.
I didn’t feel too bad at all after we were done. I sat down at home to relax for a few mins after we finished. Then it hit me, for about 15-20 minutes I felt like I was going to suffer from DOP. I just came up with this term, and I rather like it. “Delayed Onset Puking” It was close there for a bit but I made it through without. I heard this puking thing happens sometimes on these runs. One of these days I am sure I am going to end up puking while running.
I think it is a right of passage for those who race or push themselves to the point of puking. I am not telling to get out there and run until you puke, but if you plan on it let me know I want to be there to see it, because it would be funny as hell for me to watch someone else do it. But I am saying get out there and run, walk, bike or do something you love. Or do something you don’t love and you will be surprised that some day you might learn to love it. If you would have told me 2 years ago I would be out doing a Tempo run. I would have simply said What the F**K is a tempo run, pass the nachos. I am certainly stiff from the run now, I mean my leg muscles you pervs. But I do have a hot date with my foam roller now. That is a whole other blog post.