As you can see the forecast for this week with the exception of Thursday looks dreary. Not only is it going to rain most of the week but the temperature will be consistently dropping, Spring where are you? Today I managed to get my 3 mile run in before it started raining but it doesn’t look like I will be so lucky for my runs on Tuesday and Wednesday, treadmill here I come.
- Mile 1: 8:40
- Mile 2: 8:53
- Mile 3: 8:48
- Total: 3 miles in 26:21, average pace of 8:47
Three miles feels like nothing now that I am running 9-10 miles at a time once a week for my long run. Three miles used to be my long run, now I barely feel like I’ve run at all after it. What used to be hard is now easy, all it takes is training.
When I wrote my blog last week about achieving 2 new PR’s, my husband I asked me what a PR was, this question has led me to introduce some running lingo to those readers who may not know the meaning of certain terminology that may be used in my blog or on other running sites or blogs.
- PR: personal record
- LSD: long slow distance is the practice of running longer distances at an “easy” pace rather than shorter ones to exhaustion. The slower pace allows the runner to go longer and, therefore (supposedly), gain more fitness.
- Negative Splits: Running the second half of a race faster than the first half.
- Repeats/Intervals: Training in which short, fast “repeats” or “repetitions” often 200 to 800 meters, are alternated with slow “intervals” of jogging for recovery; usually based on a rigid format such as “six times 400 meters fast [these are the repeats] with 400-meter recovery jogs [the intervals],” interval training builds speed and endurance.
- 400 meters: Equivalent to a quarter mile or 1 lap around a standard track.
- 800 meters: Equivalent to a half-mile or 2 laps around a standard track.
- Splits: Refers to your times at mile markers or other pre-planned checkpoints along the way to the finish line.
- Tempo run: Sustained effort training runs, usually 20 to 30 minutes in length, at 10 to 15 seconds per mile slower than 10-K race pace. Another way to gauge the pace of tempo runs: a pace about midway between short-interval training speed and your easy running pace.
- Fartlek: Swedish for “speed play;” variable pace running; a mixture of slow running, running at a moderate pace and short, fast bursts. Fartlek training is a “creative way” to increase speed and endurance.
- Taper: Runners usually cut back mileage (or taper) one day to three weeks (depending on race distance) before a big race. Tapering helps muscles rest so that they are ready for peak performance on race day.
- Mile: 1609 meters, 5280 feet, or 1760 yards. Note: 1600m is not a mile.
- 5K/10K: K is for kilometers, 1,000 meters. A 5-K is equal to 3.1 miles; 10-K is equal to 6.2 miles.
- Half Marathon: 13.1 miles
- Marathon: 26.2 miles
These are just some of the running terms you may see when reading my blog or on other running sites or blogs.
Tomorrow I have a tempo run scheduled which I will be hitting the gym for in the morning. I will also be taking a tour of King Kullen tomorrow night courtesy of Tracey Cullen from NuVal™ to learn more about the NuVal nutritional scoring system, I will be blogging all about it on Wednesday so don’t forget to check it out!