So I started it on week 2 with some adjustments, giving myself four complete rest days after my race before putting my running shoes on. I had some awesome blisters and I was pretty sore, so it was needed. Here's what weeks 1 and 2 looked like:
Tuesday: 3.75 miles (fartleks)
Wednesday: 3.4 miles easy
Saturday: 12.9 (race)
Monday - Wednesday: rest
Thursday: 6.57 miles very easy
Friday: 4.01 miles tempo (8:19 pace)
Saturday: 2.73 miles very easy
Sunday: 7.07 miles (LR)
"Very easy" is somewhere between 11:00-12:00 min/mile. I rarely ran that slowly before I got injured - I did long runs around 10:30 and always felt fine, until I didn't. I don't believe that had anything to do with my injury, though, that's just where I felt comfortable for 12-20 miles.
For this training cycle I hope to be more deliberate when it comes to my training paces because...
Most of us have limited time to complete our training, yet we all wish to get absolutely the most return from our investment. Time and again, injury is the biggest impediment to achieving our desired performance and improving to ever higher levels. ... The key to highly successful training, then, is to avoid injury above all else.
-Jack Daniels, from his book Daniel’s Running Formula, 2nd edition
So for pacing, I used Jack D's VDOT calculator here (or here- but I kinda like the old school yellowness of the first one; wow, or here, but be prepared for information overload) to see what my training paces should actually be instead of making up something and crossing my fingers (like last time). I used my fastest mile since my injury (7:24), which happens to be my fastest mile since 5th grade. Which I happened to run in a relay AFTER having ran a 5k a half-hour before. The point of saying all that is because it's at least a tiny bit conservative.
The VDOT calculator is kind of like a crystal ball. Obviously it can't tell the future, but neither can a damn crystal ball, it just is shiny and gives you something to hold on to.
What it told me:
Also, am I the only person who sees that TIMER would have been a way better acronym for these training zones than EMTIR?
The other type of workout I have in my plan is tempo. That's it, just "tempo." I will probably play around and do some fartleks during some of those runs, but will also sticj to Hal's intentions which is to build speed before running a couple of cool-down miles. If I do as the yellow chart suggests, I will warm up around 10:35 and peak at 8:33. Yeah, I've already been doing that too fast... oops.