Rate of Perceived Exertion
pleased Wednesday!
First, I have to share a picture of last night’s dinner – salmon and green beans. I didn’t add a carb because I snacked on a bunch of tortilla chips while cooking. Manager’s special for the win!
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Dessert was some Chobani chocolate Chunk yogurt with almond slivers. I love it.
Yesterday I had a good talk with Steve one of my fellow ING class of 2012 teammates. He’s a running trainer and actually coaches a group to train for long beach <- my typical goal race. because LB is one month out from NY I wasn’t sure if I ought to run the half or full or sleep in that day. We went through a bunch of different possibilities and some of his ideas seem scary, others seem much more realistic. It’s all TBA as soon as I work on a few things. One of the first things he said I ought to do is run 7 miles in an hour without my heart rate getting too high. I need to get comfortable with that. Today I stuck to my tempo run plan and did 1m w/u, 4 at tempo, 1m c/d. I discussed last week that it’s hard for me to keep a tempo pace on my typical route because it’s uphill out and downhill back. someone said I ought to focus on exertion – which is Camiseta Selección de fútbol de México genius. I always use RPE when I’m working with groups, but I had the idea stuck in my head that my tempos miles ought to be at 8:20s or something specific.
I still kept an eye on time, but didn’t get frustrated when it was slower than my goal because I was checking in with my RPE.
These are the splits as I remember them, so they might be a little ‘off’. I can’t check my Garmin times because the buttons are broken and I don’t have the ability to plug it in my computer best now.
Mile 1: warm up
Mile 2: 8:28 <- 8 on the RPE Mile 3: 8:28 <- 9.3 on the RPE. This was very hard and I was huffing and puffing and passersby probably wanted to call 911 because there was a poor girl on the trail who thinks she’s being chased by wild dogs. Mile 4: 7:48 <- (down hill) 8 on the RPE Mile 5: 8:00 Mile 6: pick up sticks. After my run I ate a quick breakfast – I made overnight oats with a bottle of Premier Protein. I’m doing some freelance writing for the company and was testing out a new recipe. Then, I grabbed my stuff and headed to my mom’s. I’m working from here today so someone can be in the house with my little brother. Question: Does your gym use the RPE scale? have you used it yourself? My old gym in MD had a big sign with it in one of the fitness classes and the instructors would reference it. I love that! It’s so valuable for people of all levels to know how much to push. SEND ME THE WORKBOOK Save Sharing is caring! Share Tweet Pin Share Mail Share keep choosing these: Marathon training Week 4 Running, eating and Camiseta Nagoya Grampus reading Updates
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