I've been debating bringing back the Wednesday Tunes, mostly because I haven't listened to much music lately and it would force me to bring the happy back to my ears. Coincidence that this week my favorite local band posted their first single to You Tube? Perhaps. But either way, lucky you if you check in here and find this vid :)
Last Post?
It seems crazy that I have been blogging about my running for almost a decade now. Some years were more prolific than others, but I have always enjoyed sharing the running experience via the web! Life is crazy busy right now and I am doing double blog time with posts here and on saltyrunning.com. And it is just a bit too much right now! Never fear you can still read about my pursuits, but for now they will be over on saltyrunning.com! For all the gory workout details you can always check out the online log! Thanks so much for reading and following along on my running journey! Hopefully you will join me over on saltyrunning and added bonus you get to read great content from a bunch of other fabulous ladies too!
8 mile tempo blahs
Well, It's a good thing I had a nice track workout this week because last nights tempo was pretty ugly. Thanks to mother nature I had perfect weather, but thanks to being a female I got it on the worst day of the month for me running. Blah! Felt like absolute crap all day and though the tempo didn't look too intimidating on paper I had a feeling it would be tougher than usual.
Understatement!
My stomach was a mess and I had cramps from hell but I laced up and got it done the best I could. The warm up was SLOW, so slow I did an extra mile to try and get something from my legs before turning up the pace. Alas it was just not my night to run fast. Basically the entire workout felt like I was running uphill (which would be impossible considering I did several out and backs). I was supposed to get in 8 at 6:25 and I was only under 6:40 for the 2nd and last mile. Everything else between 6:40 and 6:53. Ouch! It wasn't for lack of effort either sadly. I ran hard the whole way and ignored the watch. Only one pit stop at 5.5 for a really pissed stomach.
Oh well, you gotta weather the tough ones sometimes. I really wanted to bag it and try again today but I decided that it was better to gut it out and get whatever I could out of the effort. I've had too many tempos in the past where I blew up and quit. No quitting on workouts this year because of slow paces! Hopefully the effort is what's really important ;)
Understatement!
My stomach was a mess and I had cramps from hell but I laced up and got it done the best I could. The warm up was SLOW, so slow I did an extra mile to try and get something from my legs before turning up the pace. Alas it was just not my night to run fast. Basically the entire workout felt like I was running uphill (which would be impossible considering I did several out and backs). I was supposed to get in 8 at 6:25 and I was only under 6:40 for the 2nd and last mile. Everything else between 6:40 and 6:53. Ouch! It wasn't for lack of effort either sadly. I ran hard the whole way and ignored the watch. Only one pit stop at 5.5 for a really pissed stomach.
Oh well, you gotta weather the tough ones sometimes. I really wanted to bag it and try again today but I decided that it was better to gut it out and get whatever I could out of the effort. I've had too many tempos in the past where I blew up and quit. No quitting on workouts this year because of slow paces! Hopefully the effort is what's really important ;)
Blossom Time 5.25 2012
I knew this probably wasn’t going to be the breakthrough race it was for me two years ago and I was pretty confident it wouldn’t be as smooth as Chili Bowl and Boston this year. But I put on my racing flats and gave it a go :) You never know when you might get lucky!
It was hot on the warmup and I showed LJ and my boyfriend a bit of the course as this was their first Blossom. Noted that a few fast local women were there and made it the goal to stay as close to them as possible. It was muggy and hot, but not nearly as hot as it has been here the past few years. I figured best case scenario was probably 5:55 pace for this one and more likely between that and 6:15 pace.
The first two miles of Blossom are mostly uphill and LJ and I managed
to cruise through mile one easily in 6:05. I was pleasantly surprised
by this and we were sitting in 3rd and 4th after getting by 3 or 4 other
ladies who went out a bit faster. I pulled away from LJ in the second
mile at some point and did my best to hold the gap between myself and
2nd. A bit before mile two you finally crest the hill and I instructed
myself to pick up the turnover. I surprised myself with a 6:06 this mile
which was actually better than 2 years ago. It certainly didn’t feel
like I was flying, but it felt solid.
JS ran with me and helped me focus on 2nd place, at some point between 2 and 3 after catching a pack ahead of us he motioned that it was time to close the gap on 2nd, but my legs had no response. I was sitting steady in that 6-6:08 pace range and the legs weren’t going anywhere. I watched as JS easily caught the 2nd and 1st girls before picking up speed to get in a decent training day. I focused on trying to stay with the pack that included my friend JK hitting mile 3 in 6:08.
Mile 4 is tough, a lot of sun and you have a nasty climb towards the end of it. I focused on a few males this mile and hit 4 in 6:00 thanks to BD helping me push that incline before the end of the mile. After that it was mostly a survival to the finish. BD coached me to use my arms and encouraged me to do a better job on the hills, I just had no fire.
I let three guys pass me that I normally would have been competitive
with. I just didn’t have that extra “juice.” I knew I’d have to fight if
I wanted to sneak in a PR and hitting mile 5 in 6:06 I was sure it was
close but a little shy. That extra gear didn’t show up on the final kick
and I managed to get to the finish in 31:54, over a minute behind 1st
and 2nd! Ouch! But only 16 seconds slower than two years ago here.
Based on the way I felt I’m happy with it. It was a really even and solid effort. I’m glad I was able to keep the effort high despite being far out of contention and knowing a PR was not likely. I’d like to think if 1st or 2nd had been closer I might have found some extra drive, but truthfully I was working hard out there. It just wasn’t one of those days where I felt “like a boss.” And both the gals that came in 1st and 2nd ran much faster than normal here. Kudos to them! I’ve got my work cut out for me this year!
It was hot on the warmup and I showed LJ and my boyfriend a bit of the course as this was their first Blossom. Noted that a few fast local women were there and made it the goal to stay as close to them as possible. It was muggy and hot, but not nearly as hot as it has been here the past few years. I figured best case scenario was probably 5:55 pace for this one and more likely between that and 6:15 pace.
JS ran with me and helped me focus on 2nd place, at some point between 2 and 3 after catching a pack ahead of us he motioned that it was time to close the gap on 2nd, but my legs had no response. I was sitting steady in that 6-6:08 pace range and the legs weren’t going anywhere. I watched as JS easily caught the 2nd and 1st girls before picking up speed to get in a decent training day. I focused on trying to stay with the pack that included my friend JK hitting mile 3 in 6:08.
Mile 4 is tough, a lot of sun and you have a nasty climb towards the end of it. I focused on a few males this mile and hit 4 in 6:00 thanks to BD helping me push that incline before the end of the mile. After that it was mostly a survival to the finish. BD coached me to use my arms and encouraged me to do a better job on the hills, I just had no fire.
Based on the way I felt I’m happy with it. It was a really even and solid effort. I’m glad I was able to keep the effort high despite being far out of contention and knowing a PR was not likely. I’d like to think if 1st or 2nd had been closer I might have found some extra drive, but truthfully I was working hard out there. It just wasn’t one of those days where I felt “like a boss.” And both the gals that came in 1st and 2nd ran much faster than normal here. Kudos to them! I’ve got my work cut out for me this year!
Quarters
The past few weeks we have started doing the track workout a bit later which is great for me, less stress and I don't have to leave work before everyone else and feel guilty about it.
Last night was our staple quarters workout followed up by an 800. A bit less rest than usual but otherwise the norm. Goal was 85 though coach made it clear we should be faster based on the early groups results. Not my fastest quarter workout ever but it was solid and worlds better than I felt the past two weeks at the track. I'll take it!
Last night was our staple quarters workout followed up by an 800. A bit less rest than usual but otherwise the norm. Goal was 85 though coach made it clear we should be faster based on the early groups results. Not my fastest quarter workout ever but it was solid and worlds better than I felt the past two weeks at the track. I'll take it!
| Set | Reps | Distance/Time | Goal | Actual | Rep rest | Set rest |
| 1 | 8 | 400 Meters | <85 | 82.12, 81.87, 82.03, 81.18, 82.47, 82.82, 82.02, 82.80 | 60 | 2:00 |
| 2 | 8 | 400 Meters | <85 | 83.40, 81.63, 81.97, 82.70, 82.63, 82.23, 82.19, 81.74 | 60 | 2:30 |
| 3 | 1 | 800 Meters | Hard | 2:41.60 |
Week # 4
Another week, another weekly rundown. This one was not stellar! My left calf tightened up significantly during Tuesday's track workout and a planned 70-75 miles turned into just shy of 30 with only one partial workout and one race.
No tempo, busted track workout, 2 days off, 4 runs, one ART session, one race, and one bike ride.
I'm probably a bit paranoid with the left calf, but I think erring on the side of safety for a little while may be smarter than forcing anything and ending up on the sidelines completely again!
No tempo, busted track workout, 2 days off, 4 runs, one ART session, one race, and one bike ride.
I'm probably a bit paranoid with the left calf, but I think erring on the side of safety for a little while may be smarter than forcing anything and ending up on the sidelines completely again!
Walking on a Dream
Track = Bust
Well last nights track workout was a bust. My left calf knotted itself up in a little ball that wouldn't let go and I decided to stop the workout rather than seeing if I could really make it angry. It was the right decision as it is sore today after icing and massage last night.
Goal was 2400 at 5:50 mile pace, 2:30 rest, 1600 at 5:45, 2:00 rest, 800 at 2:48, 2:30 rest, 1600 at 5:45
What happened was 2400 at 5:50 pace and then 1600 at 5:59 (first lap was on but then the foot/calf and lack of focus dragged the pace down) before deciding it wasn't in my best interest to force it anymore.
Blah! This whole tight calf/tight heel nonsense is getting old ;) If anyone is looking for me I'll be on the bike tonight wishing I was running and hoping a few days of cross training and PT will appease this darn left leg and get me back on the training wagon :)
Goal was 2400 at 5:50 mile pace, 2:30 rest, 1600 at 5:45, 2:00 rest, 800 at 2:48, 2:30 rest, 1600 at 5:45
What happened was 2400 at 5:50 pace and then 1600 at 5:59 (first lap was on but then the foot/calf and lack of focus dragged the pace down) before deciding it wasn't in my best interest to force it anymore.
Blah! This whole tight calf/tight heel nonsense is getting old ;) If anyone is looking for me I'll be on the bike tonight wishing I was running and hoping a few days of cross training and PT will appease this darn left leg and get me back on the training wagon :)
Subscribe to:
Posts (Atom)