For the past several weeks my BQ paced workout has been pretty much this: 4 miles @ BQ. My hope was to keep bumping that up but after a conversation with the Melo Man this past weekend, he brought up some good points and recommended a different approach.
I’m stubborn in some ways. With training, I have certain ideas that I stand by. But I don’t pretend to know everything. I’ve done many different training programs and have taken a little something from all of them. Every now and then it’s good to revisit an idea in your head.
Like the idea that I could just build my BQ pace by running as many miles as possible at that pace in a single workout that week. Well, there’s better ways to get to the final destination. Alternate routes, or in this case, a more obvious one is sometimes the preferred path.
Melo suggested I break up the workout and have a small recovery period. Don’t try to be a hero, basically.
So today’s BQ paced workout was going to follow this protocol:
2 miles @ BQ pace, 3 minute recovery, repeat 3 times. Or as I wrote it on Strava, 2 miles @ BQ pace x 3, 3 minute recovery. [I tend to debate how to write the workout in the Strava title. I just want it to make sense!]
It went GREAT. [tip of the cap to Melo]
The 3 minutes recovery between sets really kept me fresh the entire workout. I think I could have easily gotten another set in but I didn’t want to overdo it. I want to properly build these workouts up.
Everything was going so well during the first set (aside from a few pizza farts), I debated doing 3 miles x 2 but figured I should stick to the plan.
The cool thing about this workout is it’s easy as hell to modify as you progress. Next week I will get that 4th set in. Then I can cut back recovery to 2 minutes the following week or make it 3 miles x 2 and progress to 3 sets. The options are endless. The point is simple – run as many BQ paced miles as I can in a workout without killing myself in the process.
Let’s take a look at the results for today:
Actually, real quick, I should mention my confidence was low going into this. I went to bed much later than I should have and I ate like a pig yesterday (was up a few pounds this morning). Pizza farts for dayssssss.
FIRST SET: 6:52, 6:52
SECOND SET: 6:51, 6:52
THIRD SET: 6:47, 6:53
After the first set, I used the restroom real quick as my recovery. Each recovery period I got off the treadmill and jogged around the gym and on the artificial field.
As you can see, this was faster than last week. I intended on being closer to 7 minute pace but that 6:52 range felt just fine. When I clicked off a 6:47 mile, I told myself whoa buddy, back off a bit.
I’d prefer if I was consistent with this and remained closer to 7 minute pace. On the positive side of things, being a little faster on the treadmill is probably better as it’s easier than running outdoors. The hope is when I do this outdoors, it won’t hurt too bad.
My average HR for these splits was really good. Peep it below:
I ran downstairs this time and it wasn’t nearly as warm as the cardio deck and my HR reflects that. Being around low 160s for this pace is really good for me. I’m anxious to see what my HR is for a continuous tempo run at 7:30 pace on Thursday (aiming for 7-8 miles).
One other minor note, the treadmill I was using was a touch faster than any tready I’ve used on the cardio deck. I like that.
This is week 1 of 18, babay! I’m excited again! I used to dread workouts and now I’m actually really stoked to take on Thursday’s tempo run.
I did some dynamic stretches and foam rolling before the run and I ran some strides right after this workout on the fake football field they have so yeah, I’m doing some good things before and after the workouts. That can only help. And I hit up the sauna for 20 minutes too. It’s not getting much easier! But I left feeling great afterwards. [If you’re thinking of using a sauna, build up your minutes and don’t start too aggressively]
Now if I can only avoid those pizza farts the next time…