“But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint.” – Isaiah 40:31.

Monday, February 1, 2010

Kick Off: Count Down to Redemption and a Review

January Stats:
Miles Run: 55.4
Pounds Lost: 3

Today kicks off my 12 week training program for the Nashville Rock and Roll Half Marathon.  This will be my redemption race and my goal finish time is 1:50.  I was going to run a Half in B'ham on Feb, 14th but decided against it.  After the last episode at the Half in AZ., I want to make sure I am more than prepared for the next Half I run.  I will meet my goal.

When I was preparing my training schedule; and by prepare I mean: google and print,  I came across Hal Higdon's Half Marathon training programs.  I used his training program for beginners for the Half the first half that I ran in November and I liked it.  This time I am going to be using his Intermediate training schedule.  The difference is, the Beginners program is mainly running and strength.  Pretty much designed just to get you to the finish line, and it did. I was happy with my first half.  The Intermediate program has something that is new to me...Tempo runs.  I've heard about tempo runs and read all about them on blogs like Tall Mom on the Run and CAUTION: Redhead Running (awesome blogs to check out!), but I have never really given them a second thought. 

This is how Hal Higdon defines a Tempo Run:

Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.
 You can check out his Training Schedules HERE 

So tomorrow is my first tempo run.  Advice or tips would be greatly appreciated!

 The other day I was at Walmart and they had all the workout DVD's marked down to $8, so I decided to pick one up for rainy days.  I picked the Jillian Michaels: No More Trouble Zones DVD.  This is what caught my eye- 

"Zero in to tackle your trouble zones and lose up to 5 pounds a week! Eliminate love handles, muffin tops, and wobbly arms for good!"

They had me at muffin tops!!

 What it is:
No More Trouble Zones is a 40-minute strength training workout that targets every major muscle group—not just the areas that you'd normally think of as "trouble zones." Besides saddlebags, muffin tops, and triceps, you'll also hit chest, back, shoulders, biceps and more. It's really a full-body toning workout.  It starts with a 5 min warm up, then a 40-minute workout that is broken up into 7 different workout circuits, lasting about 5 minutes each.

Pro:  All you need for the workout are light dumbbells and a mat if your floors are hard.
Cons: It looked like they were using 3lb. weights in the video and all I had were 5lb.  5lb. weights were okay for part of it but I really struggled on some parts because the reps are so high. Could probably switch it up if you have various weights at home(I bought 3lbs today.)  Sometimes 5lb felt too easy and other times I had to put the weights down completely.

Pro: Seeing Jillian's rock hard abs totally made me want to keep going!!
Con: I expected her to be tough and loud mouthed like she is on The Biggest Loser, and she wasn't.  I like the drill sergeant personality when I'm working out.  Some one to tell me to get my butt in gear!

Pro: It was challenging and had a good mix of mat work. It was not boring at all!
con: Jillian gives little instruction on proper form or modifications for beginners. I would say this is not for beginners at all.  If I didn't have a basic knowledge of fitness this might have been difficult to complete. 

Jillian recommends doing it 5x a week, I'm shooting for 3x. I really liked this DVD and overall I would say that this workout kicked my muffin tops right in the face!  I'm sore in all the right places!

 Grace and peace,


ajh said...

I love Hal Higdon and have used his intermediate plans many times. I am running a half in a few weeks that I have only followed the long runs for. Good luck training.

Kerrie T. said...

Well, I may be in the market for something like that if my stupid foot is actually hurt. Thanks for the review. Good luck on your training! And, thanks for the comment, follow and compliment at Mom vs. Marathon. Looking forward to training with you. ;)

Christina said...

Tempo runs are the hardest for me. Start your time/mileage off low and then work your way up. Be kind to yourself too because it is hard work. It is a great time to work on your mental game if it gets hard.

Hannah said...

The tempo run is so confusing to me...how to do it, what it is, etc. I like the description you provided. I think I to do a tempo run with someone who understands them deeply. I suppose that means I learn better by doing? :)


I really haven't figured out the tempo run. Good luck on yours. Can't wait to hear how it turns out!

Mel -Tall Mom on the Run said...

Sorry a little late for advice. Basically a tempo run lets you warm up, run at race pace so your body can feel it, and cool down. It is tough and it is meant to be that way. Follow that and hills and you will be POised for a PR.

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