Goal:
5 miles at 545 pace
Actual:
3 miles warmup
4 miles at 600 pace (609, 555, 557, 600)
~3 miles cooldown for 10 miles total
right now I'm visiting Garrett in NY so this post will be short. This was another early McAlpine 6am run with Billy, John, Eric, and Mike Kahn. I got a deep tissue massage the night before from Byran Bullock of Zenriffic Massage and could definitely feel the effects of it in my legs. During the warmup I felt flat and the humidity seemed to be the worst it's been the entire summer. Suffice it to say, I took the lead for the first mile of this tempo and we came through in a crawling pace of 609. I pushed the pace to drop it below 600 for the next two miles, but during mile 4, I felt too labored for such a short tempo. In fact, I felt much better the previous week, when I did a 9 mile progression tempo with last four miles under 600 and my last mile under 550. This week, that was not going to happen. Instead of coming away feeling terrible about running a mile over 600 for my last mile, I decided to pull the plug and jogged to meet the guys as they finished up.
I probably shouldn't have gotten such a deep massage the night before a workout, but it was the only time I could squeeze in before Albany and Beat the Heat 5k. I allow myself 1 bad workout about every 3 weeks, so this is my first one. I'm ready for Beat the Heat, just need to do some easy running over the next couple of days.
Friday, July 8, 2011
Tuesday, July 5, 2011
12x400m with 200m Rest
Goal:
12x400m with 400m jog rest
Actual
2.5 mile warmup
12x400m with 200m jog rest 75, 75, 75, 79, 74, 74, 73, 73, 71, 74, 72, 71
2.5 mile cool down for 9.5 miles total
Last night before this workout, I texted Mark to make sure that I was really only supposed to do 12 400m repeats. That number seemed rather low and I was expecting to do at least 16x400m. He texted me back and said that 12 was the correct number and that the goal would be to try to run as close to 75 seconds but with a full 400m jog rest. I like to go above and beyond...or I just don't like to take 400m jog rests because then I have to wake up earlier, so I decided to only do 200m jog rest with the group.
Meagan, Billy, and Eric all met at my place at 615am to jog to the JCSU track for an early workout. We all agreed that a 400m rest sounded way too long so we decided to stick with a 200m jog and, if it felt too taxing on our bodies, to adjust accordingly. Turns out we didn't need to adjust our jog distance, but we did adjust our jog pace.
After we arrived at the track, a stray dog kept us company as he followed us around. He did seem like a pretty happy dog despite not having a home and he provided a feeling of comfort to me in an odd way. Paul and Stephen were doing an 800m workout while Jason and another guy were just finishing up their 400m repeats. For our first one, we jumped in with Spada to help him on his last lap of an 800m. That was fun because we ran fast without even knowing it.
The plan was to run in two pairs - Meagan and I and then Billy and Eric. We would alternate inside/outside of lane 1 as well as alternate leading with the boys. It worked out quite well because it broke up the monotony of running 4.5 miles around the track.
I am guessing that Meagan and I did a good job of pacing us through the the first 2 400s because we cruised through in 75 for both of those. However, I wasn't checking the 200m split, so it's all speculation. You can ask Eric what our splits were because he was glancing at his Garmin to make sure we were in check. On the fourth interval, Meagan whispered we were too fast in the first 100m, so the boys in the lead slowed down a tad too much after the 200m mark. That's why we ran a 79. It's funny because that seemed rather effortless and pedestrian compared to what we had been running.
After having about 75 seconds of rest between each interval, we decided to take a 2 min rest after the 8th 400m and to splash some lukewarm water over ourselves.; This must have bode well for us because Meagan and I lead us through a 71 second quarter for the 9th one. It was a lot of fun to go fast but it definitely hurt.
Toward the last 4 intervals, I was starting to feel some fatigue in my hamstrings and quads, but I still felt really strong and confident that I could keep posting some solid times. It was especially helpful to have Meagan alongside me the entire time. I felt like we were on a college team together and working out for some big race. It's always fun to run with the guys because undoubtedly they help make us stronger runners, right?
Again, I walk away pleased with this workout. While wearing my trainers, Nike Pegasus, I was able to post some fast times on the track. I'm hoping these faster times will help me maintain a faster pace on my longer tempos so that a PR is realistic for me in the marathon next January.
12x400m with 400m jog rest
Actual
2.5 mile warmup
12x400m with 200m jog rest 75, 75, 75, 79, 74, 74, 73, 73, 71, 74, 72, 71
2.5 mile cool down for 9.5 miles total
Last night before this workout, I texted Mark to make sure that I was really only supposed to do 12 400m repeats. That number seemed rather low and I was expecting to do at least 16x400m. He texted me back and said that 12 was the correct number and that the goal would be to try to run as close to 75 seconds but with a full 400m jog rest. I like to go above and beyond...or I just don't like to take 400m jog rests because then I have to wake up earlier, so I decided to only do 200m jog rest with the group.
Meagan, Billy, and Eric all met at my place at 615am to jog to the JCSU track for an early workout. We all agreed that a 400m rest sounded way too long so we decided to stick with a 200m jog and, if it felt too taxing on our bodies, to adjust accordingly. Turns out we didn't need to adjust our jog distance, but we did adjust our jog pace.
After we arrived at the track, a stray dog kept us company as he followed us around. He did seem like a pretty happy dog despite not having a home and he provided a feeling of comfort to me in an odd way. Paul and Stephen were doing an 800m workout while Jason and another guy were just finishing up their 400m repeats. For our first one, we jumped in with Spada to help him on his last lap of an 800m. That was fun because we ran fast without even knowing it.
The plan was to run in two pairs - Meagan and I and then Billy and Eric. We would alternate inside/outside of lane 1 as well as alternate leading with the boys. It worked out quite well because it broke up the monotony of running 4.5 miles around the track.
I am guessing that Meagan and I did a good job of pacing us through the the first 2 400s because we cruised through in 75 for both of those. However, I wasn't checking the 200m split, so it's all speculation. You can ask Eric what our splits were because he was glancing at his Garmin to make sure we were in check. On the fourth interval, Meagan whispered we were too fast in the first 100m, so the boys in the lead slowed down a tad too much after the 200m mark. That's why we ran a 79. It's funny because that seemed rather effortless and pedestrian compared to what we had been running.
After having about 75 seconds of rest between each interval, we decided to take a 2 min rest after the 8th 400m and to splash some lukewarm water over ourselves.; This must have bode well for us because Meagan and I lead us through a 71 second quarter for the 9th one. It was a lot of fun to go fast but it definitely hurt.
Toward the last 4 intervals, I was starting to feel some fatigue in my hamstrings and quads, but I still felt really strong and confident that I could keep posting some solid times. It was especially helpful to have Meagan alongside me the entire time. I felt like we were on a college team together and working out for some big race. It's always fun to run with the guys because undoubtedly they help make us stronger runners, right?
Again, I walk away pleased with this workout. While wearing my trainers, Nike Pegasus, I was able to post some fast times on the track. I'm hoping these faster times will help me maintain a faster pace on my longer tempos so that a PR is realistic for me in the marathon next January.
Sunday, July 3, 2011
Week in Review
75 Miles
7 Runs
2 Days in Asheville
15 mile long run
1 run at Biltmore Estate
This was another high quality week with two solid workouts - 1000m repeats and a 9 mile tempo. My legs are tired but it helped to break up the monotony of uptown by running in Asheville. My parents and I ran in the Biltmore estate as well as in the Asheville Arboretum. While we didn't do any hiking, we ran over lots of really beautiful trails in Asheville. I'd say they got a good tour of the city from me. Aside from running, we ate lots of good vegan food at the Laughing Seed Cafe as well as the Green Sage. We tried Salsa's but we weren't very impressed with it for vegetarian options. It was great to spend time with my parents in Asheville and I might have sold them on getting a cabin in the fall. :)
The best part about this week is that I didn't log any doubles. I like avoiding doubles for some odd reason...I think it has to do with showering twice in one day. If I just add one double in, I'll be in the 80s, so hopefully I'll post that kind of mileage next week.
7 Runs
2 Days in Asheville
15 mile long run
1 run at Biltmore Estate
This was another high quality week with two solid workouts - 1000m repeats and a 9 mile tempo. My legs are tired but it helped to break up the monotony of uptown by running in Asheville. My parents and I ran in the Biltmore estate as well as in the Asheville Arboretum. While we didn't do any hiking, we ran over lots of really beautiful trails in Asheville. I'd say they got a good tour of the city from me. Aside from running, we ate lots of good vegan food at the Laughing Seed Cafe as well as the Green Sage. We tried Salsa's but we weren't very impressed with it for vegetarian options. It was great to spend time with my parents in Asheville and I might have sold them on getting a cabin in the fall. :)
The best part about this week is that I didn't log any doubles. I like avoiding doubles for some odd reason...I think it has to do with showering twice in one day. If I just add one double in, I'll be in the 80s, so hopefully I'll post that kind of mileage next week.
 |
| Dad and I at Biltmore |
 |
| At some music festival |
 |
| Biltmore in the morning |
 |
| Mom and I running at Biltmore Estate |
Friday, July 1, 2011
9 Mile Tempo at McAlpine
Goal:
9 mile progression tempo starting at 630 and getting faster
Actual:
2 miles warmup
9 mile tempo in 54:45 with splits of 6:20, 6:17, 6:13, 6:11, 5:55, 5:58, 6:02, 5:58, 5:48
2 miles cool down
I've woken up early every single day for the past three weeks, and this morning was no different. In fact, I've gotten on this new kick where I want to wake up every day at 5:20am and be out the door by 5:45 for whatever run I've got on tap. This means that I should be getting to bed earlier, but my boyfriend is just too endearing for me to pass up a conversation with after his baseball games. Even with a later bedtime, I've been getting 7-8 hours of sleep regularly and sleeping like a baby for every single second of those hours. This morning, I woke up to the sound of my alarm and put my running clothes on in the dark and performed my normal morning rituals before heading out to the Old Bell entrance of McAlpine.
I had a nice crew of company this morning for the tempo: Adrian Stewart, Jason Martin, Aaron Linz, and Billy Shue. We only did a two mile warmup with a bigger group that was doing an easy run and started from the Old Bell mark, ran to the 4 mile mark, turned around, jumped on the last mile of the course, and headed back to where we started from.
The whole crew of us worked together through 3 miles before Aaron split off to catch us on the back end and Billy and I continued to pick up the pace so eventually AJ and Jason slowly slipped behind us, but not by much! Billy and I ran side by side for miles 3-6 and it was fun to work together with him as we both maintained a solid pace. Since I am Billy's coach, I was paying attention to his breathing because he's been ordered to take a down week to give his body a rest from all the racing he's been doing. I could tell that he was fine, but didn't want him to over do it so I determined he would only do 6 miles.
On my end, everything felt fantastic except for my legs. They just felt heavier than usual. All other components felt absolutely fantastic though! My form, my breathing, and my confidence were all right there and I knew that I could power through the tempo with some solid times with my tired legs.
After 6 miles, Billy stopped as I had instructed him to do so, and Aaron picked me up to join me for the last third of the work out. Aaron had all sorts of energy and although my breathing wasn't very labored, I wasn't ready to expend my energy talking. We exchanged some words and his energy helped motivate me. I really wanted to run sub-6 in those final three miles so I utilized Jordan Kinley's tactics by telling myself that I only had 18 minutes left of running and kept counting down. Before I knew it, the mile marker was suddenly there and I told Aaron "UNA MAS" and we powered it in. I closed in a 5:48 which is really great considering it's mid-summer.
Overall, I'm very pleased with this workout because I was able to progressively get faster on a pair of tired legs. I love how even though everyone had varying types of a tempo today we were able to make it work so that we would be able to help push each other at varying points of the work out. I love running tempos with other people because it makes the time go by faster and it's always fun to hear how everyone else did. Jason and AJ had a really solid 6 mile tempo and Aaron helped me out for my latter part. I could get used to him just running for fun because I keep getting him all to myself in workouts. It's definitely very nice of him to keep my company.
I'm hoping that I can keep this momentum moving forward until August, when I'm racing the 13.1 Minneapolis with Meagan Nedlo. The key through this month of July is to maintain my mileage in the upper-70s and to listen to my body as the weather begins to get hotter and more humid.
Fortunately, I get to spend the weekend in Asheville with my parents this weekend. The following weekend I'll escape some of the NC heat and head to upstate New York to see Garrett for the last time this summer. Just a short week later, I'll head to California to visit my sister. Obviously July is a month filled with travel for me, but it will be well worth it as I'm spending it with my favorite boy and my family! I am looking forward to running in new places!
9 mile progression tempo starting at 630 and getting faster
Actual:
2 miles warmup
9 mile tempo in 54:45 with splits of 6:20, 6:17, 6:13, 6:11, 5:55, 5:58, 6:02, 5:58, 5:48
2 miles cool down
I've woken up early every single day for the past three weeks, and this morning was no different. In fact, I've gotten on this new kick where I want to wake up every day at 5:20am and be out the door by 5:45 for whatever run I've got on tap. This means that I should be getting to bed earlier, but my boyfriend is just too endearing for me to pass up a conversation with after his baseball games. Even with a later bedtime, I've been getting 7-8 hours of sleep regularly and sleeping like a baby for every single second of those hours. This morning, I woke up to the sound of my alarm and put my running clothes on in the dark and performed my normal morning rituals before heading out to the Old Bell entrance of McAlpine.
I had a nice crew of company this morning for the tempo: Adrian Stewart, Jason Martin, Aaron Linz, and Billy Shue. We only did a two mile warmup with a bigger group that was doing an easy run and started from the Old Bell mark, ran to the 4 mile mark, turned around, jumped on the last mile of the course, and headed back to where we started from.
The whole crew of us worked together through 3 miles before Aaron split off to catch us on the back end and Billy and I continued to pick up the pace so eventually AJ and Jason slowly slipped behind us, but not by much! Billy and I ran side by side for miles 3-6 and it was fun to work together with him as we both maintained a solid pace. Since I am Billy's coach, I was paying attention to his breathing because he's been ordered to take a down week to give his body a rest from all the racing he's been doing. I could tell that he was fine, but didn't want him to over do it so I determined he would only do 6 miles.
On my end, everything felt fantastic except for my legs. They just felt heavier than usual. All other components felt absolutely fantastic though! My form, my breathing, and my confidence were all right there and I knew that I could power through the tempo with some solid times with my tired legs.
After 6 miles, Billy stopped as I had instructed him to do so, and Aaron picked me up to join me for the last third of the work out. Aaron had all sorts of energy and although my breathing wasn't very labored, I wasn't ready to expend my energy talking. We exchanged some words and his energy helped motivate me. I really wanted to run sub-6 in those final three miles so I utilized Jordan Kinley's tactics by telling myself that I only had 18 minutes left of running and kept counting down. Before I knew it, the mile marker was suddenly there and I told Aaron "UNA MAS" and we powered it in. I closed in a 5:48 which is really great considering it's mid-summer.
Overall, I'm very pleased with this workout because I was able to progressively get faster on a pair of tired legs. I love how even though everyone had varying types of a tempo today we were able to make it work so that we would be able to help push each other at varying points of the work out. I love running tempos with other people because it makes the time go by faster and it's always fun to hear how everyone else did. Jason and AJ had a really solid 6 mile tempo and Aaron helped me out for my latter part. I could get used to him just running for fun because I keep getting him all to myself in workouts. It's definitely very nice of him to keep my company.
I'm hoping that I can keep this momentum moving forward until August, when I'm racing the 13.1 Minneapolis with Meagan Nedlo. The key through this month of July is to maintain my mileage in the upper-70s and to listen to my body as the weather begins to get hotter and more humid.
Fortunately, I get to spend the weekend in Asheville with my parents this weekend. The following weekend I'll escape some of the NC heat and head to upstate New York to see Garrett for the last time this summer. Just a short week later, I'll head to California to visit my sister. Obviously July is a month filled with travel for me, but it will be well worth it as I'm spending it with my favorite boy and my family! I am looking forward to running in new places!
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