Pecan Pie

Social Anxiety from the South

Fitz PR Plan Day 1

I’ve decided to blog about my experience with Jason Fitzgerald’s (from Strengthrunning.com) PR plan.  I think it will help me to be accountable and also log my progress for those days I feel like I’m spinning my wheels.

So, a little background. Click the link for Jason’s explanation. Basically, it’s a 16 week personalized plan on a nifty little spread sheet.  Run days, rest days, warm-ups, long runs, everything is planned out.  It’s suited to my height, weight, current PR times and my running goals.  I’m planning to run the Running Nerd Summer Heat Virtual 1/2 Marathon and 5k (Pecan’s Bitchin’ 1/2 Marathon and 5k, to be exact) in July.  You should, too!

So, my plan actually starts on April 15.  This week and next week, I complete weeks 1-2, then the following week I do easy runs…they we’re off to the races.

Today’s mission: Cannonball warm-up, 3 miles (I think at Tempo pace.  I sent an email for clarification, but didn’t get a response yet, it’s early still.  I decided that’s what seemed correct, so 12:00-12:45 pace I tried to keep.), 4 strides and the ITB rehab cool down.

1. The Cannonball warm-up was easy to follow.  However, it was cold (35 degrees with quite a brisk breeze) and the ground was wet.  Maybe I’ll take my yoga mat next time.  The only part I struggled with were the Rockies, which are push-ups with a clap in between.  Hopefully those get easier as I get strong.

2. 3 miles at Tempo pace, working towards 170-180 steps per minute.  This was hard.  It was cold and my thighs felt like they were frozen.  When I stopped looking at my Garmin, it seemed I would slow down significantly.  I counted about 160 steps per minute and tried to work towards more steps.  Again, I assume this will become less difficult.  I finished my 3 miles in about 37 minutes which is about right.

3. 4 strides.  This is where, over a 20-25 second time period, you work up to full speed, hold it for 1-2 seconds and then gradually slow down.  Very hard.  I tried to time it, but I would get going too fast and slow down too fast.  I think this might take some practice.

4. ITB Rehab routine.  Again, easy to follow.  I don’t have the rubber band I need to do this properly (hurry up payday!), but I did all the moves deliberately, making sure my form was the same as the video.  I can tell where the exercises focus on the ITB, hips and gultes.  I’m scared that it’ll hurt when I get that band!

In all, I felt good (it was weird to only run three miles!)  I was freezing my butt off, Spring hurry up! but I’m really looking forward to improving my running.

Also, I’m down 3lbs under my first goal of below 200lbs.  Go me!

Written by thelittlepecan

March 26, 2013 at 10:13 am

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