The TLAM: Own It plan started with a relatively easy speed workout. No surprise, as it's the first week of the program. I've been doing weekly speed workouts this summer, so I felt prepared for this one. 10 minutes warm-up, followed by once through this ladder: 1 min/2 min/3 min/2 min/1 min. Those intervals were to be run at Z4-Z5, which basically means between 90-95% effort. Between each repeat was 2 minutes of recovery running. The run ends with a 10 minute cool-down.
I wasn't really sure what 90-95% effort was for me. The last time I did 400 repeats, I went between 1:45-1:50 for each repeat. That's about a 7:00-7:20 per mile pace. 7:00/mile is 8.5 miles per hour (thanks to this site for helping me with conversions LOL!). So after my 10 minutes of warm-up, I set the treadmill at 8.5 mph for my first minute... and almost fell off the back! It was seriously scary trying to run that fast on the treadmill, even though I can do it on the track. I just didn't feel safe. So I took it down to 8.3 mph. A bit better. I did 8.0 mph for the 2/3/2 intevals, and then 8.2 for the final minute interval. 8.0 mph is definitely closer to 90% than 95% for me, but I felt safer with the treadmill set on that. I ran my 2 minute recovery runs at 6 mph (10:00/mile). I wasn't sure what the speed was supposed to be for those, as the plan didn't specify. I did run an extra 50 seconds on the 10 minute cool-down (which began at 6.0 mph and got a bit slower as it went on), so that I could hit 4 miles for the night.
Because I am not going to be able to hit the gym tomorrow night for weights (which is what I have been doing), I finished up with some sets using the dumbbells. 3 x 10 of standing flies, dumbbell curls, dumbbell press, tricep extensions, and lat pulldowns. My arms were sore, mainly because during the twins' naptime today I did a total of 245 push-ups! Yep, I finally did week 6, day 3 of the push-up challenge. The 245 push-ups was broken into 9 sets; the first 8 were between 18-30 push-ups each, and the ninth set was 56 (OUCH!). Actually it wasn't as bad as I thought it would be. On Sunday I will do the final test set for the challenge. I would be totally shocked if I got to 100. So here are my goals (I am a big goal setter, in case you haven't figured that out!):
- Ultimate goal: 100 push-ups (that's why I did the challenge, right?)
- Really happy with it goal: 85-99 push-ups
- Proud of myself goal: 71-85 push-ups
- Minimum goal: 70 push-ups
Before Sunday, I've got cross-training tomorrow (core focus during the twins' naptime), and a long run of 8 miles(!) on Saturday. That will be my longest run since my first half by almost 2 miles. Yikes! I am excited though. The goal = keep it comfortable. I tend to push myself on my long runs. I am really going to try to find a comfortable pace and try to enjoy the run. It's supposed to be a *bit* cooler on Saturday, so I am hoping for a nice run.