I woke up this morning feeling as though I didn’t sleep so well. I did toss and turn a lot, but heck the legs felt great and the planned workout didn’t seem so difficult. It was 4×1000m at T pace (7:02 min/mile or 4:22) with 1 minute waling rests+ 2×1000m at I pace (6:21 min/mile or 3:57) with 3 minute recovery jogs + 4×200, at R pace (6:00 min/mile or 45 sec) with 200 m recovery jogs. Here’s how it went:
1000 m in 4:10
1000 m in 4:07
1000 m in 4:04
1000 m in 4:14
1000 m in 3:51
1000 m in 3:46
200 m in 39 s
200 m in 45 s
200 m in 43 s
200 m in 44 s
The total workout was 7 miles in 53:21. When I finished, I hit the stop button on my Garmin and started walking right in front of a house. The lady sitting on the porch yelled out to me, “You can do it!” I laughed. “I just did!” I replied. I think she thought I was just stopping because I was tired. It was a great set of intervals and a good confidence booster just a few days before the race.
After work, I picked up Alice and we had a pretty good 3 mile run. The first mile was spent discussing how track events would be different if they were run on the moon. The second mile was spent at 7:00 min/mile pace (she was in the lead). I asked her if she was going for a PR. She started to cry (still running 7:00 min/mile, mind you) and said “I want to slow down, but I can’t”. I was getting out of breath and replied “You mean like you’re on crack or something”. She kind of did a half laugh, half cry type of thing. Eventually, she calmed herself down and slowed her pace, finishing the run well. For about a half mile there, I looked like the worst father in the world. She was running along crying making me look like I was pushing her too hard. In truth, I was still sore from my morning speedwork and struggling just a bit to keep up with her.
I’ll be spending tomorrow morning in a warm bath. That’s my planned workout.
I woke this morning with some awfully sore legs and (I dare say) a bit of nausea. So, I was not too excited to go out and do three sets of 2 miles at T pace. Still, I managed some breakfast and felt a little better so I headed out the door. The warm-up was okay. I felt pretty sluggish, and the legs were tired. When I got to the park, I gave my first interval a go. It felt good for a while, but quickly started to go downhill (not in the good way), so I halted it at one mile. I tried a second interval, but it only lasted a half mile. After that, it was basically a fartlek run: me upping to pace for a non-specific amount of time, then slowing down again until I managed to get back home. In all, it was a 5 mile run in 43:17…not much better than my easy pace. I was just happy to get something done.
After the run, I spent most of the day attending the funeral of my good friend’s mother. By the time we buried her and I got back to work, it was about 3:30. I processed some client checks, took them to the bank for a deposit and then it was time to get Alice for our afternoon run. The afternoon 3 miles went quite well. I think it cleared some of the toxins out of my body and Alice really dug her new shoes. A cold front went through too, so it was only about 70 degrees. We had a good time chatting as we jogged along.
So, 8 miles down. My legs are still tired, so I think I really need to take it easy this week. For those of you who read my blog and not Jess’:
A) Why aren’t you reading Jess’ blog?
B) Big time congrats to Jess who suffered from a stomach virus all week, wasn’t sure she was even going to be able to start the race, then showed up and won the damned thing. Nice job, Jess.
Today marked Alice’s longest run to date (and my longest run since the Walt Disney World half marathon). Alice’s first pair of running shoes lasted through cross country season and track season, but she’s been asking for a new pair for several weeks. So, I promised her a trip to the running store if she could get through 4 miles without walking. After the 3 mile mark, she was definitely tired, but she kept going. She really wanted a new pair of running shoes. She made the distance without walking.
I have to say that I planned the run perfectly and we hit the 4 mile mark right in front of our house. I quickly unlocked the door for her and let her in, then scurried back to the street for another 8 miles. It was a hot day and I struggled after about 9 miles. I took a quarter mile walk break at the 10 mile mark, then made it pretty well until about 11.5 miles where I had to briefly walk up a “hill”. Not perfect, but better than last week’s 10.5 mile disaster. I completed a total of 48 miles this week:
Monday AM: 4×1200 m at I pace = 7 miles total
Monday PM: 3 miles Easy
Tuesday AM: 6 miles bike + full body strength
Tuesday PM: 3 miles easy
Wednesday AM: 2.5 miles T pace + 0.5 miles E pace + 2 miles T pace + .5 miles E pace + .5 miles T pace + .25 miles rest + .75 miles T pace + .25 miles rest + .75 miles E pace = 10 miles total
Wednesday PM: 3 miles Easy
Thursday AM: 6 miles bike + upper & lower strength
Thursday PM: 3 miles easy
Friday AM: 6 miles bike + core strength
Saturday: 9 x 400 m R pace with 400 m jogs = 7 miles total
Sunday: 12 miles Easy
The quality workouts were pretty good, but not great. Overall, it was a good first week of two-a-days, though. The next two weeks are race weeks, so I”m dialing the mileage back to 36 miles per week, though I”ll still be running with Alice in the afternoons. With any luck, my 5K PR will be below 20 minutes this time next week.
We did indeed hit the running store and Alice switched out her old pair of Mizuno Wave Inspires for the Brooks Glycerin.
Normally, I’m pretty loyal to my local running store. With one pair of trainers approaching 500 miles, I was waiting for the end of the quarter to make use of one of their progressive coupons. While waiting, I found the Adidas Supernova Sequence
The plan for today was 9×400m at R pace (6:00 min/mile or 90 s per 400 m) with 400 m jogging intervals. Here’s how it went:
400 m in 85 s
400 m in 86 s
400 m in 87 s
400 m in 90 s
400 m in 87 s
400 m in 88 s
400 m in 88 s
400 m in 89 s
400 m in 89 s
With the help of my new springy shoes, the workout went quite well. I took a 90 s walk break after the last interval, then ran the last mile home at my easy pace.
I’ve seen a few of my twitter friends vow to start every Tweet with “In these tough economic times…”. They haven’t followed through, so I thought I’d go ahead and do it.
In these tough economic times, I ran 3 miles.
In these tough economic times, I created something new.
In these tough economic times, I had a new idea.
I’m not special. If you’ve lost your job, you’ve got more time. Do something with it. If there’s one thing I learned from “running” the one marathon I’ve run, it’s that each step - no matter how short, or how slow, or how painful - takes you closer to the finish. Find your passion and pursue it one step at a time.
This morning, I hit the gym for 6 miles on the bike combined with an upper and lower body workout. After work, I headed downtown with Alice for a 3 mile run. It was windy, but she was feeling fast today. We ran it sub 9 min/mile (approaching my normal easy pace). I might have to reign in the speed demon. Sunday will be her first 4 mile run, so we’ll see how she handles that. I’ll be hitting the core training class tomorrow morning, but I’ve got no running on tap until Saturday’s 400 m intervals.
In case I don’t post before Saturday, I’d like to wish a heartfelt good luck to Jess. She’s trained hard for a long time in preparation for this Saturday’s Big D Texas marathon. Unfortunately, she’s come down with a digestive virus in the last week, so that’s an added (unplanned) challenge. Good luck Jess!
Yesterday was actually kind of nice. I went to the gym, did 6 miles on the stationary bike, then did a full body strength training workout. In the afternoon, I did another 3 miles with Alice (in 28:20). She claims the slower pace hurts her legs.
I’m definitely feeling the effects of the two workouts a day. The left shin has a mild bit of pain (shin splint) occassionally and the buttocks tend to get a sharp pain whenmy foot lands at a weird angle. Of course I’m also pretty sore, but that actually feels kind of nice.
Still, when I woke up this morning feeling like a stiff zombie and the prospect of this workout:
1 mile warmup E pace (8:49 min/mile)
2.5 miles T pace (7:02 min/mile)
.5 miles E pace
2.0 miles T pace
.5 miles E pace
1.5 miles T pace
.25 miles E pace
.75 miles T pace
2 miles E pace
I was giving serious consideration to playing the “Take it easy, it’s your first week of two-a-days” card. At some point, I convinced myself to get out the door. My feet landed awkwardly a few times during the warmup mile, sending the sharp pain deep into my rear. I almost called it there, but convinced myself to give the first interval a try. That’s when I surprised myself. Here’s how it went:
1.02 miles warmup
2.5 miles at 6:58 pace
0.5 miles rest/recovery
2.0 miles at 6:59 pace
0.5 miles rest/recovery
0.56 miles at 6:59 pace
0.25 miles rest
0.75 miles at 6:40 pace
0.25 miles rest
0.75 miles at 6:52 pace
1 mile cool down
So, I really only screwed up the 3rd interval…and I walked a bit. Technically, I should not have walked at all and just run my E pace as recovery. It was pretty damned hot and humid and I was out of short sleeved shirts, so I wore a long sleeved technical shirt. About halfway through, I did something I almost never do - I took my shirt off and ran shirtless for the remainder of the workout. At the beginning of my second interval, I passed a woman running quite quickly. I heard her chuckle and she said,
“Hey, wait up!”
I looked back at her and smiled. I wish I could have been more cordial, but I was all about momentum today and I was very afraid that slowing or stopping would ruin that. So, if you’re reading this, nice running lady - I apologize. I’ll happily wait up on one of my easy days.
After work, I picked Alice up and ran another 3 miles with her. We did it in 28:10 today, which was slightly faster than yesterday. It was a good run that we both enjoyed. I was so tired from the morning that I was focused on myself more than her today, so I think she felt comfortable running her way and not having me comment on her form. I should probably stick with that. I think once we get to the speedwork a few weeks down the road, her form will naturally become more efficient.
I’ve run 26 miles over the last 3 days and I’m happy to say that I’ve only got 3 miles planned in the next 2 days.
