Tempo Run take 2

Technically take 3. The first was on 8/20 because I missed the first one I was supposed to do the week before, I think missed the next couple but had what was basically a 9 mile tempo a few weeks ago intead of an easy LR so this is my 2nd tempo that was actually supposed to be a tempo.

SOMEBODY convinced me to shoot for 9:20 to 9:30 pace for them seeing as how I was in the 9:40s last time. Mind you I was doing them this time at work where its hilly as hell. Here's the comparison (although the 1st one was 4 miles, 2 mile warmup and 1 mile cooldown, this one was 1 mile warm up and 1 mile cooldown with 3 at tempo):

I still don't like tempo runs. I'm going to try the next one on the track.

Mojo

So last week I didn't get to run because of my quad issues. The first 3 days of non-running were torture, I so wanted to be out there running. The fourth day I was able to run again but wasn't able to get the run in due to life issues but I wasn't too bummed about it. The next day was our little tropical storm so no running. I was content to sit at home and read all day. Sunday I went for my first run and it was supposed to be 12 miles. I made it 5.5 and it totally sucked. My injuries were better but lower leg, achilles, etc were hurting like crazy. I was not pleased. I decided to take Monday off and shift my schedule up to give myself time to adjust. Tuesday we had crazy storms so I didn't get my run in again and my mojo was gone. I didn't care that I wasn't missing it. I was grumpy (from lack of running but I didn't want to run either) and discouraged. I thought to myself that maybe I wasn't cut out for 3 more months of training and the marathon was a bad idea.

This morning I felt much the same way. Tired, lazy and not motivated to go to the track. But I knew I would. I also knew that this had better be a good workout or my mojo wasn't going to come back. I packed up Avery, my Aunt and my water and towel and got in the car. I dropped them off at the park and ran to the track. The warmup was ok. Kindof slow but I figured that was a good thing. The rest was awesome. I felt great, my legs felt powerful and there was no pain. The 1600 went really well. I felt that I went at a pace that was hard but maintainable for the whole mile. I was definitely out of breath when I was done but my legs still felt great. I did 2 loops of recovery one walking one running slow. The 800 felt great too! The 400 went well but I felt like I should have been faster. I definitely felt like I should have been faster for the 200. Faster in the sense that I felt like I was running faster than I actually did for both.

I couldn't wait to get home and compare it to my first ever interval session (and ladder) just a month ago. Here are the results:

I have found I really enjoy doing intervals. Especially the ladders. It's great as the distance gets less the effort gets greater. For 2 years I feared speedwork like it was the plague. Now I actually look forward to it!

Guess my mojo is back!

6x400 Track workout

I decided I would drop off Avery and my Aunt at a nice shady park near the track. Across the street was the library so they could play in the playground then go to the library after. I left my car there and ran to the track (around .75 miles) and then finished my mile warmup on the track.

I made sure to alternate my direction regularly to hopefully help my hip. I guess I did ok. Looks like I started too fast. I just went out for each 400 as hard as I could. I wish I had gotten 2 miles for my warmup so I was loosened up more before I started but at the same time I figure its good for me to get used to have to push it after a mile.

1m w/u
400-1:48
400-1:50 (this one felt the hardest)
400-1:56
400-1:59 (I knew this one felt too easy)
400-1:56 grrr
400-1:52
1mi c/d

Came home and did a lot of stretching (especially those hips) and used the foam roller.

Tonight I have to go to a training for volunteering at the Lehigh Valley Marathon. Are they teaching us how to hand out water????

1st Tempo Run

I missed my first tempo run 2 weeks ago because it was on my birthday and I was a busy girl. The following week was the fartlek so this week is my 1st tempo run. Schedule said 6 miles with 4 at tempo 1 w/u, 1 c/d. Since I know I need more time to warmup I decided to do 2 miles for my warmup. According to MacMillan my tempo runs should be between 9:45 to 10:10. My HM pace is supposed to be 10:04. I ran the 7.14 miles in 1:16:39. My tempo splits were:

10:01
9:46
9:43 (this mile was completely flat)
9:44

I probably went a bit to fast but I was scared to slow down because I thought I'd slow down too much and I knew there were hills on the 2nd and 4th mile so I wanted to make sure I banked a couple of seconds. However, I had lots of energy I guess because I charged them (scared I'd slow down too much).

My breathing was fine the entire time. My quads/hip flexors were tight. Other than the tightness in my thighs I would say the 4 miles were comfortably hard like they were supposed to be. Once again, I've surprised myself. Just like with the speedwork I am realizing I am faster than I thought.

I'm really hoping that following a training program for once (and one that involves quality runs, not just building miles) will help me get closer to my full potential as a runner.

While I ran Avery had a playdate with Rachel and Carly at Jill's house, where she had a blast. Thanks Jill!

Ouch

Last nights track workout didn't go exactly as planned. Avery and I drove over to the high school and they were having football practice on the field so I decided to go the extra 2 miles to Lehigh University's track. It wasn't too busy. I got Avery all setup on her blanket and started my warmup. I did 1.25 miles. I was supposed to do 4x1200.

I ran the first one and by the end of the 800 I was feeling pain in my right hip flexor, quad and hamstrings. Bad pain. I finished the 1200 w/ plenty of lung but not enough leg. I did it in 5:42 which is 7:42 pace. I did a recovery walk with Avery and got ready to go again. All I got was a 400 at 1:53 (8:13 pace). I was really hurting and pretty discouraged. Oh and I had to go to the bathroom (just #1) and there weren't any around. This just added to my frustration.

I figured I would switch the workout to 400's so at least I could get the speedwork in. I started for the next 400 and it became a very painful 200 at 1:05 (8:12 pace). There goes that plan!

I did a 200 meter cooldown and called it a day after some hardcore stretching with Miss Avery.

From that point on my hip flexor has acted up every time I get up from a seated position and I feel the need to limp for a few steps.

Guess its time to invest in a foam roller!

I did 3 recovery today. I was supposed to do 4-5 but I do these at work and they are paving the road I run on so I couldn't go all the way out (it was closed) and had to just do a couple developments to even get in 3. I stayed very slow the first 1.5 miles and found that I naturally sped up quite a bit at the end again.

Hopefully my tempo run tomorrow will be better than the last two days!

Tootleks and recovery

Yesterday were fartleks. 3 for 3 minutes each 1m w/u 1m c/d for a total of 5 miles. I did them at the beginning of each mile so I could keep track of the time I spent doing them.

We don't mention the word fart at home we say toot so Mike said to call them farleks (and didn't believe it was really a word until I pulled it up on wikipedia). I mentioned it today on kickrunners and someone said I should call them tootleks, so there you have it.

They went well. I did them at home which meant hills but I picked my least hilly route. I did the mile warmup really slow and then hit the first one on a gradual uphill at 9:58 pace. Not that fast, oh well (as you'll see this again tells me I need 2 miles of warmup). The worst was that the recovery for this was a steep hill. Ughhh. Next one was 8:58, now that's better. It was pretty much flat for this one. Next one was more uphill than the first and I did it in 9:03. Did my cooldown and a 1/2 mile walk. Not to shabby.

Today was 5 miles easy. I stayed up last night watching The Other Boleyn Girl and didn't get to sleep until almost 1:00 so getting up at 5:15 was not fun, thank goodness I have to meet my RP at her house or I would have slept in. It was soupy humid this morning and I was tired so it wasn't a fun run. Typically on this route I get really warmed up at around 2.5 or 3 miles and book back in but today my pace stayed pretty consistent, only increasing about 15 seconds the last mile.

Tomorrow is a well needed rest day. I'm actually enjoying the speedwork (never thought I'd hear myself say that). And I'm very glad my coach decreased my weekly mileage from what I was doing during base training because its leaving my legs tired and sore. Having Friday off is perfect because by my Saturday morning long run my legs feel rested and the runs are great. Hopefully once I get some more speedwork under my belt my legs won't feel that tired, even if the rest of me is from staying up late watching the olympics!

1st official speedwork session

I did it! Yippee! And it wasn't as horrible as I thought. I went a little faster than I had planned on each interval. I based my times on Macmillan's chart. Overall I'm happy with the workout. Here's my results.:

1 m w/u - 10:51
1600 - 9:01

800 - 4:28 (9:00)

400 - 2:02 (8:08)

200 - 0:52 (7:18)

1/2m c/d - 5:40 (11:16)

Here's what Macmillan and RunnersWorld say I should be doing based on my best 10miler of 1:40:








What I think of the track? I think it will take some getting used to, more for the warm up and cool down than anything else. I might do my warm up off of the track next time and ask my coach for a 2 mile warm up. It usually takes me 2 or so to feel good.