Today was a school day for an 7.5 hour Data Retreat. It is the first time our District has planned its 2-day Data Retreat a few weeks before the school year starts. Typically, it was scheduled during the first week of October, or last summer, it was in June. For a brief time today, we discussed the newly scheduled time-frame, and we all felt this really is ideal! With a couple of weeks before the school-year starting, we are able to look over last years assessments, analyze goals and implementation plans from last year, and then update/create new goals and an Implementation plan for the upcoming school year. Besides....it's also a nice way to slowly prepare mentally for the start of a new school year. So, tomorrow is the 2nd day of the retreat with the goal of writing District-wide Goals based on last year's data trends..... Being a math/number person, I LOVE Data Retreat!!!!! ;0)
Onto a new topic....
Have you had the opportunity to "meet" my buddy Billy Blanks here? He was my BEST PAL in 2003 when I hit my fitness-OBSESSION. One of his 30-minute Tae-Bo workouts was in my repertoir at LEAST 2x week back then.
last night after doing a bit of strength-training on my home Smith-Machine (LOVE that machine, but it needs a little TLC for me to really hit it full-bore; the slide is sticking a little from the long down-time in the damp basement). Anyway...... so..... I have NO IDEA what made me think of my buddy, Billy, but I went to our VHS shelf to see if he was still there. Sure enough!!!!! :0) Eight years later, he still KICKED MY BUTT!!!! ;0)
30 minutes and a bucket of sweat later, my Abs and Glutes were SCREAMING at me!... "Enough! Enough! You're 8 years older than you were the last time you did this workout! Ease INTO it girl!!!!!"
Then tonight, after the close of Data Retreat, I hit the Lake Drive for what SHOULD have been a 6- mile Tempo run, but turned into only 5 (a bit too sunny and WARM!).
My goal: 6 miles with 2-3 miles @ 9:40/mile tempo pace.
Here are my numbers....with all the honest "in-your-face; you've-got-a-ways-to-go-yet" truth:
Warmup: .83 miles @11:11/mile
1st tempo mile: .96 miles @ 9:30/mile YES!!!! :0)
Recovery: .14 miles @ 14:14/mile
2nd tempo mile: .98 miles @ 11:03/mile POOP! POOP! POOP! I walked twice; just mentally shut down with the sun beating down (no shade in most of this mile) :0(
Recovery: .12 miles @ 16:13/mile (yup....even walking slower now)
At this point, I KNEW I needed to attempt another Tempo mile since my 2nd one was POOPY!
3rd tempo mile: .99 miles @ 10:25/mile (Okay.....better than 11:03, but still not at my 9:40 goal) :\
Cooldown: 1.15 miles @ 12:04/mile
Total: 5.18 miles @ 11:06/mile (average)
To note: my maximum speed had me running @ 6:47/mile pace IF I could have maintained that pace. Psht.....I don't THINK so! I still have my work cut out for me to find a happy Tempo pace; and even more importantly, is finding the happy "I-can-keep-this-pace-for-a-race" pace.
For a change of pace, I pulled out my 2007 training booklet (this was my Pre-BLOG recording method). I would consider 2007 to be the year I was best trained; the year I ran a 2:11 TWICE for my Half-marathons, on NON easy courses; the year I ran my PR for the marathon.
At this time in 2007, running a similar workout, but was geared a bit more for Speed then a Tempo run. It was a progressive 2-mile (2x1600) workout.
Phase 1 goal: 2xmile @ 10:00/mile. Accomplished: 2xmile @ 9:02/mile. YIKES! Way too fast! (18:04 total phase 1 time)
Phase 2 goal: 2xmile @ 9:32/mile. Accomplished: 2xmile @ 9:25/mile. OK! ;0)
Recovery: 400M walk
Phase 3 goal: 2xmile @ 9:32/mile. Accomplished: 2xmile @ 9:25/mile. OK! :0)
Recovery: 400M walk
Phase 4 goal: 2xmile @ 10:00/mile. Accomplished: 1xmile @ 10:00. IBS kicked in :\
Totals: 1:25:24. 739 cals burned. In HR zone: 19:16. Avg HR: 174
I like looking back at former training plans, SPECIALLY my 2007 training journal due to its motivation factor!!! Will I EVER get back to that fitness level? 2 straight miles holding 9:25's.....no down-time between them......WHEW! Yah...a WAYS to go girl!
Okay....enough fitness stuff for one post :0)