Goal:
8-6-4-2 getting faster on each one
Actual:
3.2 miles warmup
Time - Distance - Pace
8:00 - 1.36 - 5:53 (uphill)
6:00 - 1.04 - 5:46 (flat)
4:00 - .75 - 5:20 (flat/downhill)
2:00 - .37 - 5:24 (flat/uphill)
3 miles cool down for 10.6 miles total
This workout was a lot of fun because it featured two people that I don't typically work out with! Alice Rogers and Aaron both came out to my house during the early morning hour of 6am to run down the greenway and onto the Booty Loop for a little pre-race fun. Aaron just wanted to get his wheels rolling for Grandma's Marathon and Alice just wanted to hang out with us before she goes to the Jackson Hole Half Marathon. Will Isenhour met us as well and we all embarked on our warmup together until we made it to the Booty Loop.
There really isn't too much to report except that I ran on feel and effort alone and just wanted to get faster on each interval. The hills were great to run hard on to mentally prepare for the Running of the Bulls 8k rolling course. Overall, my legs felt really good and relatively recovered from the China Grove 5k. I was most surprised that on the cool down they didn't feel as run down as I had expected. The quicker that I recover after work outs indicates how much better shape I am in, so I'm hoping that my legs feel fresh and light tomorrow as I become accustomed to my work out routine.
I am hoping that Alice works out with me more as she begins her training for the Chicago Marathon in hopes to qualify for the Trials. I know she can do it and want to be an integral piece to help her achieve that goal!
Showing posts with label Will Isenhour. Show all posts
Showing posts with label Will Isenhour. Show all posts
Monday, June 13, 2011
Friday, March 11, 2011
60 Minute Tempo
Goal:
60 minute tempo at sub-6:30 pace
Actual:
2.5 miles warmup
60 minute tempo at 6:16 pace for 9.56 miles
.33 mile cool down
After getting sick and bombing two workouts, I decided that in order to walk away from this workout with a positive feeling, I needed to reassess my goals. Do I think that I'm in bad shape? No. Do I think that my body is still recovering from whatever sickness I had two weeks ago? You betcha. In order for me to maintain a sliver of confidence, I decided to lower my expectations for this workout so that I would practically be guaranteed to achieve my goal time. I decided to pick a goal pace of 6:30 for this 60 minute tempo so that I would have less pressure going into it.
Before I began my warmup, I braided my hair into pigtails in memory of Sally. It took me 30 minutes just to braid my hair, and I was all the more amazed with Sally's skill of making two perfect braids in her hair! My braids were no where close to perfection, but I did feel like she was there with me, spreading positive energy around my being.
With my two braids whipping from side to side, I took off from my house, in the direction of Freedom Park to meet Will. We started in the middle of Freedom Park and ran to the end of the Greenway, rounded back through Freedom Park and then ran the Booty Loop 1.5 times. I didn't look at my watch for the first four miles, because I really wanted to start the tempo truly on feel and not worry about whatever pace I was hitting.
After we crested the first big hill in the Booty Loop, I really began to feel pretty strong and I maintained a pace between 6:19 and 6:14 for the final 4 miles. In the last .56 mile, I ran an average of 5:51 pace. I am really proud of myself for finishing so strong, especially after a workout that I really lacked a lot of confidence going into. While this tempo pace is much slower than what I was running in the fall of 2010, I know that there have been some small hurdles I have had to deal with. With a couple more weeks at 75-80 miles, I think that my legs will finally be coming back under me!
What I learned most from this workout is that it's much easier to walk away from a workout in a positive mindset if you make goals that are realistic for where you are at that given moment in time, taking into consideration sickness, weather, terrain and other factors that could affect performance.
As a side note, I spent this evening watching the NCAA DI Women's DMR online. I was so amazed and awed by the performance of both Sheila Reid and Jordan Hasay. The competitiveness that they both exhibited was something that I would love to be able to execute upon in my own races. When Sheila made a move with 1 lap to go, Jordan went to a different gear to try to pass her back, but Sheila noticed the move and reacted with another gear too! It was an amazing race and I was inspired to finish with such fierceness.
Thursday, February 17, 2011
4x9 min with 2:30 rest
Goal:
4x9 min with 2:00 rest starting at 6:00 ave and getting faster each one
Actual:
3.75 miles warmup
4x9 min with 2:30 rest at 5:52, 5:48, 5:41, 5:39
1.8 miles cooldown for ~12.3 miles total
After Matt and Thomas arrived at my house and complained about doing a long warmup, somehow I still managed to lead the way and get in the longer warmup that I wanted. We met Will along the Sugar Creek Greenway as we took the long way through Freedom Park to arrive at the Dilworth Speed Loop. The plan was to do the 2 mile loop, but cut off the 800m part so we would really just be running on Worthington and Tremont. Matt and Will would drop off at the mile mark, and Thomas would continue with me, and then we would all meet back up somewhere around where we started.
We stripped our clothes, threw it all in a tree, and toed the line. Before our Garmins beeped, I noticed what an eclectic group of runners we had:
Matt - shirtless with bright green CRC shorts with the logo slapped on both cheeks
Me - with a sports bra that matched Matt's bright green shorts and my winter pale
Will - shirtless and rocking his winter pale to keep me company
Thomas - shirtless, six pack, arm sleeve tattoos, and so tan he could pass for Native American compared to us whities
I laughed to myself at the oddities of our group and appreciated their company. The Garmin finally beeped and we were off. While it felt like we were going at a relaxed pace, we were a little fast at 5:54, but all of us were still able to chat a little bit throughout. We went through the first mile and I made a game time decision to pick it up after each mile split. Thomas continued with me and his company proved to be much needed towards the end of the workout. We finished that interval and before we knew it, 2:30 was up and we were ready to roll again.
For the second interval, we went through the mile in 5:54 again, but Thomas and I picked it up probably a little too much for the last portion. According to Thomas' Garmin we split the last 3 minutes in 5:37 and we both felt pretty tired after that one. During our rest, I told Thomas that it was fun to run each interval a little different than the last one to mix things up. Doing so helps break up the monotony of intervals and also helps practice different race tactics.
On the third and fourth intervals, I finally began to hurt. Granted, we did pick it up going through the mile by over 10 seconds. I really felt my hamstrings and quads tighten in the last 3 minutes of each of these, and I account this to the fact that I lifted the night before and was still sore from that at the start of the run. Thomas was a huge help as he really pushed me.
After we chugged some water, threw our clothes back on, we ran the short way back to my house very, very slow.
Writing this now, I cringe as I move my leg and continue to procrastinate to avoid foam rolling because I know it's going to hurt. However, the pain was worth it because I'd say that this was one of my first real workouts in a long time that went quite well. Now to get ready to pace Allen in his half...
4x9 min with 2:00 rest starting at 6:00 ave and getting faster each one
Actual:
3.75 miles warmup
4x9 min with 2:30 rest at 5:52, 5:48, 5:41, 5:39
1.8 miles cooldown for ~12.3 miles total
After Matt and Thomas arrived at my house and complained about doing a long warmup, somehow I still managed to lead the way and get in the longer warmup that I wanted. We met Will along the Sugar Creek Greenway as we took the long way through Freedom Park to arrive at the Dilworth Speed Loop. The plan was to do the 2 mile loop, but cut off the 800m part so we would really just be running on Worthington and Tremont. Matt and Will would drop off at the mile mark, and Thomas would continue with me, and then we would all meet back up somewhere around where we started.
We stripped our clothes, threw it all in a tree, and toed the line. Before our Garmins beeped, I noticed what an eclectic group of runners we had:
Matt - shirtless with bright green CRC shorts with the logo slapped on both cheeks
Me - with a sports bra that matched Matt's bright green shorts and my winter pale
Will - shirtless and rocking his winter pale to keep me company
Thomas - shirtless, six pack, arm sleeve tattoos, and so tan he could pass for Native American compared to us whities
I laughed to myself at the oddities of our group and appreciated their company. The Garmin finally beeped and we were off. While it felt like we were going at a relaxed pace, we were a little fast at 5:54, but all of us were still able to chat a little bit throughout. We went through the first mile and I made a game time decision to pick it up after each mile split. Thomas continued with me and his company proved to be much needed towards the end of the workout. We finished that interval and before we knew it, 2:30 was up and we were ready to roll again.
For the second interval, we went through the mile in 5:54 again, but Thomas and I picked it up probably a little too much for the last portion. According to Thomas' Garmin we split the last 3 minutes in 5:37 and we both felt pretty tired after that one. During our rest, I told Thomas that it was fun to run each interval a little different than the last one to mix things up. Doing so helps break up the monotony of intervals and also helps practice different race tactics.
On the third and fourth intervals, I finally began to hurt. Granted, we did pick it up going through the mile by over 10 seconds. I really felt my hamstrings and quads tighten in the last 3 minutes of each of these, and I account this to the fact that I lifted the night before and was still sore from that at the start of the run. Thomas was a huge help as he really pushed me.
After we chugged some water, threw our clothes back on, we ran the short way back to my house very, very slow.
Writing this now, I cringe as I move my leg and continue to procrastinate to avoid foam rolling because I know it's going to hurt. However, the pain was worth it because I'd say that this was one of my first real workouts in a long time that went quite well. Now to get ready to pace Allen in his half...
Monday, February 14, 2011
15x1 Min
Goal:
15x1 min with 1:15 rest at 5:00-5:15 pace
Actual:
2.5 miles warmup
15x1 Min with 1:15 rest at 5:00-5:10 pace
2.8 miles cooldown for 10 miles total
While a minuters workout may seem easy, such thinking would put you in for an unpleasant shock after about the first 3 intervals. I began this workout with Matt, after I completed a slew of requests at work. Running outside in 70 degrees with Matt was a great way to end my work day and shake off the stress that resulted.
After our 2.5 mile warmup, I could already tell that I had not hydrated enough throughout the day. The higher-than-normal temperatures and the wind made me feel like I was fighting with a lot more factors than I wanted. My legs felt heavy and I hoped that once we began our minuters, my legs would feel that spring of energy and speed. The plan was to have Matt run every other interval with me - all of the odds - while I did the entire 15. We started in Freedom Park and ran to the end of the Sugar Creek Greenway and rounded back into Freedom.
After the first interval, we ran 5:00 pace, and I concluded that since my legs still felt pretty tired, I needed to introduce some mental tactics into the workout to ensure I would finish it. I would break it out into 3 sections of 5 intervals each. After the first section, my legs began to feel better while my breathing began to feel more labored. I will account that to the heat and to the cotton mouth that plagued me throughout the entire workout.
As we entered the 3rd section, we spotted Will Isenhour, who had gotten out of work after we had left. By pure chance, we literally ran into him and he kept Matt and I company for the last 5. I think that his presence gave me additional motivation to keep the pace honest and just as fast as when I started. Once I got home and looked at my garmin, that surely was the case as our fastest intevals were from 10-15. Staying strong at the end of the workout is an important feat that I would like to achieve in all of my workouts. This will train my body to do the same when I race.
After I completed all 15 of the minuters, we ran back to my house at a slow clip and battled the wind with every stride. Upon our return, Matt biked to the Dowd to lift, and I tidied up a bit before Meagan arrived. We enjoyed a nice Valentine's together and ate cheese, hummus, and pizza as she summarized her Olympic Trials qualifying experience at the Mercedes Marathon. In return for her buying me the I Love Trader Joe's Party Cook Book, I rolled out her calves...twice! Now that's what I call a great Valentine's Day.
15x1 min with 1:15 rest at 5:00-5:15 pace
Actual:
2.5 miles warmup
15x1 Min with 1:15 rest at 5:00-5:10 pace
2.8 miles cooldown for 10 miles total
While a minuters workout may seem easy, such thinking would put you in for an unpleasant shock after about the first 3 intervals. I began this workout with Matt, after I completed a slew of requests at work. Running outside in 70 degrees with Matt was a great way to end my work day and shake off the stress that resulted.
After our 2.5 mile warmup, I could already tell that I had not hydrated enough throughout the day. The higher-than-normal temperatures and the wind made me feel like I was fighting with a lot more factors than I wanted. My legs felt heavy and I hoped that once we began our minuters, my legs would feel that spring of energy and speed. The plan was to have Matt run every other interval with me - all of the odds - while I did the entire 15. We started in Freedom Park and ran to the end of the Sugar Creek Greenway and rounded back into Freedom.
After the first interval, we ran 5:00 pace, and I concluded that since my legs still felt pretty tired, I needed to introduce some mental tactics into the workout to ensure I would finish it. I would break it out into 3 sections of 5 intervals each. After the first section, my legs began to feel better while my breathing began to feel more labored. I will account that to the heat and to the cotton mouth that plagued me throughout the entire workout.
As we entered the 3rd section, we spotted Will Isenhour, who had gotten out of work after we had left. By pure chance, we literally ran into him and he kept Matt and I company for the last 5. I think that his presence gave me additional motivation to keep the pace honest and just as fast as when I started. Once I got home and looked at my garmin, that surely was the case as our fastest intevals were from 10-15. Staying strong at the end of the workout is an important feat that I would like to achieve in all of my workouts. This will train my body to do the same when I race.
After I completed all 15 of the minuters, we ran back to my house at a slow clip and battled the wind with every stride. Upon our return, Matt biked to the Dowd to lift, and I tidied up a bit before Meagan arrived. We enjoyed a nice Valentine's together and ate cheese, hummus, and pizza as she summarized her Olympic Trials qualifying experience at the Mercedes Marathon. In return for her buying me the I Love Trader Joe's Party Cook Book, I rolled out her calves...twice! Now that's what I call a great Valentine's Day.
Tuesday, February 8, 2011
Start of the New Training Cycle...SUCCESS!
Goal:
10x1 min with 1:15 rest
Actual:
6.31 miles warmup
8x1 min with 1:15 rest (had to adjust because I had to be home in time to make a massage) at 5:00-5:30 pace
1.88 miles cooldown
Hoorah! Hoorah! While 8x1 min is a minuscule workout in comparison to those workouts I will be doing in the near future (ex: 4x9 min with 2 min rest), this was a great way to start off my training cycle for the USA 25k Championships. I recruited Matt, Will, and Eric to join me for this light workout and, after staging meeting areas at three different locations, the four of us managed to find each other to begin our workout together at JCSU.
We began the minuters above the track on the road and made our way into the cemetery and up the road toward the NC Music Factory. The four of us worked together really well on the first four repeats, as we clustered together to shelter ourselves a bit from the nasty headwind. I felt fresh and relaxed as we cruised from 5:18-5:28 pace for the first four. Matt must have felt the best of all of us because he bested all of us on one of the intervals that ended with an uphill.
Once we entered the last 4 intervals, I began to feel even better. My breathing was controlled, my rhythm was in sync, and my stride was getting longer. Even with a slight incline, we managed to run 5:00-5:13 pace for these final four. Either my garmin was wrong, or we really were running at what I consider a blistering pace. It's a blistering pace considering I ran 32.6 miles last week! I don't know if I've ever run that speedy on a minuter workout, so I'll take it! It was really helpful to have the guys there to push me through, especially considering the wind and the hills that we conquered. While my regular training buddy Jordan is off frolicking in California, Matt is coming around the corner and getting back into shape rather quickly, which is good for both us.
It was exciting to start off my new training cycle with such a positive experience in my first workout. The next big goal in sight is to run 6:00-6:05 pace at the USA 25k Champs. Considering that I ran a marathon in 6:10 pace and a 15 mile simulation run at 6:11 pace, I think that this goal is realistic and will be an indicator of whether my fitness level has increased over the past six months and will allow me to assess my goal for the Olympic Trials.
10x1 min with 1:15 rest
Actual:
6.31 miles warmup
8x1 min with 1:15 rest (had to adjust because I had to be home in time to make a massage) at 5:00-5:30 pace
1.88 miles cooldown
Hoorah! Hoorah! While 8x1 min is a minuscule workout in comparison to those workouts I will be doing in the near future (ex: 4x9 min with 2 min rest), this was a great way to start off my training cycle for the USA 25k Championships. I recruited Matt, Will, and Eric to join me for this light workout and, after staging meeting areas at three different locations, the four of us managed to find each other to begin our workout together at JCSU.
We began the minuters above the track on the road and made our way into the cemetery and up the road toward the NC Music Factory. The four of us worked together really well on the first four repeats, as we clustered together to shelter ourselves a bit from the nasty headwind. I felt fresh and relaxed as we cruised from 5:18-5:28 pace for the first four. Matt must have felt the best of all of us because he bested all of us on one of the intervals that ended with an uphill.
Once we entered the last 4 intervals, I began to feel even better. My breathing was controlled, my rhythm was in sync, and my stride was getting longer. Even with a slight incline, we managed to run 5:00-5:13 pace for these final four. Either my garmin was wrong, or we really were running at what I consider a blistering pace. It's a blistering pace considering I ran 32.6 miles last week! I don't know if I've ever run that speedy on a minuter workout, so I'll take it! It was really helpful to have the guys there to push me through, especially considering the wind and the hills that we conquered. While my regular training buddy Jordan is off frolicking in California, Matt is coming around the corner and getting back into shape rather quickly, which is good for both us.
It was exciting to start off my new training cycle with such a positive experience in my first workout. The next big goal in sight is to run 6:00-6:05 pace at the USA 25k Champs. Considering that I ran a marathon in 6:10 pace and a 15 mile simulation run at 6:11 pace, I think that this goal is realistic and will be an indicator of whether my fitness level has increased over the past six months and will allow me to assess my goal for the Olympic Trials.
Tuesday, May 11, 2010
Workout In Before Will's Baby Out
Today my regular workout partner, Will Isenhour, and I planned to meet at 6pm at the Dowd YMCA to start a warm-up for a workout. The plan was 7x3 minutes with 2:30 jog rest. John joined us as well because he had forgotten his shoes at home, so he did not run at his usual location of McAlpine. This was great! I thoroughly enjoyed John’s company on this workout because it mixed the conversation up a bit.
On the run over to the Dilworth Road East loop, I joked with Will that I was going to savor my next couple of weeks with him before his baby was born. Little did I know that 12 hours later, Will’s baby (Thomas Isenhour) would be born five weeks early, healthy and with a full head of hair! Congratulations to him and his wife!
On the warmup, my legs felt fairly beat up, and I was hoping that once the work out got under way that they would feel much better. To my luck, I made an extra effort to go out relaxed on the first one and John, Will, and I kept it pretty close together. I ran around a 2:41 going through the 800m mark and was pleased. For the remainder of the intervals, I maintained 240-241 pace and each time we jogged back to the starting line, I was surprised at how well my legs were carrying me through the intervals, considering that my quads and hamstrings were feeling lethargic.
John and I parted ways with Will at the Morehead/McDowell intersection and jogged very slowly back to the house. After 21 minutes of running at 520 pace, our legs were tired and our stomachs hungry.
On Wednesday and Thursday following the workout, my legs have felt absolutely trashed. They'll shape up tomorrow for my first work out with Thomas Eggar since January.
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