Treadmill Success

Running repeats at 9.0 on my treadmill wasn’t quite as scary as I expected it to be.  I made it through my whole session successfully (and without belt burn).

  1. 1 mile warm-up
  2. 1/2 mile @ 6:40 pace
  3. 1/4 mile recovery jog
  4. 1/2 mile @ 6:40 pace
  5. 1/4 mile recovery jog
  6. 1/2 mile @ 6:40 pace
  7. 1/4 mile recovery jog
  8. 1/2 mile @ 6:40 pace
  9. 1/4 mile recovery jog
  10. 1 mile cool-down that wasn’t a cool-down because I wanted my overall pace to be a bit faster

5 miles total, 8:39 average pace, repeat pace and number of reps courtesy of Lee.  Next up, I have a progressive run (treadmill) and then this weekend, mile repeats (~7:00/mile pace if my legs don’t fall off, go numb or otherwise fail me).

I’m keeping my fingers crossed that the weather on race day will be better than it is today.  It’s a little chilly.

11-12 Weather

Since I last posted…

The bad/so-so stuff:

  • I ran a disappointing tempo run (10/23).  I only made it through 5 miles (I was planning to do 8).
  • I visited family in Georgia and did a long run on the world’s most ridiculous treadmill (12 miles with it shutting off approximately every 2 miles – I have no idea what my final overall pace was).
  • I ran 3 miles on a different ridiculous treadmill that is probably older than I am.

The good stuff:

  • I had a great progressive run on Tuesday that went something like this: 8:44, 8:22, 8:13, 8:01, 7:52, 7:52, 7:38, 6:56 (1/2 mile at the last pace) – 7.47 miles total
  • I added 20 pounds to my squats this week (10 to my cleans and 2 reps per set to my deadlifts) and felt GOOD!  Lots of room for increases on my three big lifts!
  • Today, I ran 8 x .5 repeats (90 seconds rest) with the following paces: 7:06, 7:03, 6:59, 7:06, 7:05, 6:54, 6:50, 7:01.  The total workout was just over 6 miles.  It’s a killer, but it feels great to have it done.

Now, the million (or 60 since that’s how much my race fee will be) dollar question:  what should I do for my last long run on Saturday?  The race is on the 9th.  Tapering has never been my friend.  My ideas so far are a 10 mile pace run (a huge confidence booster if I can do it, but killer if I can’t) or a 13 mile run with several miles at pace at the end.

Any and all comments and suggestions would be appreciated!

I go next week to find out if all my diligent healthy eating is having a positive effect on my body composition.  Fingers crossed that it is working.  I am going to be VERY annoyed if it isn’t (and likely eat an entire batch of cookie dough).

We’ll call today’s workout…Voldemort

Have you ever had one of those workouts you never wanted to do again, but even while you were thinking that you were planning the next time you’d try it?

Well, that was my workout today.  Also, I decided I am going to start naming awful workouts after fictional villains.  We’ll see how long I stick to that (probably just today).

I planned for a very ambitious 10 x 400m (faster than 5k pace) with 20 seconds rest between runs.  I made it through 4 before I needed extra rest.  After 5, everything hurt!  I decided that was good for the 400s but thought I needed to add something else since that workout was too short (a little over 2 miles of running with my warmup).  Tuesdays are normally speed and hills.  I had done the speed, so I added some hills.  I ran 5 x ~30 second hill sprints to add another layer to the pain and lactic acid in my muscles.  I can happily say my last trip up the hill was the fastest and it felt great, but it was a challenge.

Here’s how it broke down:

400s

  1. 1:37
  2. 1:36
  3. 1:38
  4. 1:39
  5. 1:33

Hills (same distance each time)

  1. 34 seconds – 6:45 pace
  2. 32 seconds – 6:28 pace
  3. 29 seconds – 5:44 pace
  4. 28 seconds – 5:28 pace
  5. 27 seconds – 5:20 pace

I had some great music today during my runs capped off by this amazing song.  If this doesn’t make you want to run fast, I don’t know what will!  I also listened to a little Nelly (Grillz) & some Queen today.  It was a good day.

Well, it’s Monday

And so far the best thing I have to say about it is that Monday only comes once a week.  I am stressed up to my eyeballs right now and yesterday I dealt with it by eating ALL of the things.  I was making a box of goodies to mail to my hubby and I “tasted” each and every item that went in it.  Restraint was shown in certain areas so that there would still be food to mail, but wow I fell of the healthy eating bandwagon in a big way (I also ate a semi-unregulated treat meal for dinner on Friday – terrible idea before a long run).

I am happy to say that my running didn’t suffer as a result of my crazed carb and fat consumption (chocolate chip cookies, cake balls with french buttercream filling, Reese’s pieces Chex muddy buddies).  I ran my 11 miles Saturday morning as a 3:1 finishing strong with an 8:17, 8:04, & 7:35.  I did a reasonable amount of climbing during the run and had an overall pace of 8:52.  My recovery run yesterday hurt a little more but I still managed an overall 8:04.

I’ve got 3 weeks of training left to get down to PR pace for this half.  It’s going to be close!

Be Proud.

Recovery is a state of mind

Sometimes I need a recovery run more for my mental state than for my legs.  Today was one of those days.  I’ve been struggling with my runs lately.  My pace isn’t where I’d like it to be, and it hasn’t been feeling easy. None of it has been awful, just pretty mediocre.  I’d accept slower times if it felt good, but even that hasn’t been the case.  I have been doubting whether or not I should keep running right now or just focus in the weight room.  I really needed a win.

Here are my last 4 workouts:

Tuesday – Hills 4.06 miles (average pace 8:55,  but it felt like I was running through molasses – way too much effort for how slow it was overall)

Thursday – Treadmill Tempo Run 6.18 miles (average pace 8:54, I felt okay about this but wish I had spend more time at faster speeds, also when I do these on the ‘mill, I tend to start at a much slower pace than I would outdoors)

Saturday – 10 miles (average pace 9:15 – I was hoping for 8:30 – 8:45, neither good, nor bad)

Today – 5 miles, 39:52 (back under 8 minutes, finally!!!!)

I am hoping that the mental high that I am feeling right now will stay with me.  That pace still isn’t quite back where I’d like it, but I feel like I am headed in the right direction.  This one was much more important for my mind than my legs, that’s for sure!  I couldn’t have asked for a prettier day to run it either.  I had a beautiful trail and a nice shower while I was running around a park here.  It was a perfect afternoon for a run.

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Perseverance

“steadfastness in doing something despite difficulty or delay in achieving success”

My lesson in perseverance came in the form of a 55 minute tempo run today. I have struggled with my tempos for the last couple weeks, so today when I got home from work late and it was cold and rainy the temptation to sit out today’s run was strong.

But…

I got into my running clothes and jumped on the treadmill and cranked out some miles. I was able to complete all the increases and finish my run fairly easily. I powered through my sets of push-ups, planks, Russian twists and glute exercises.

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I am so glad I gutted it out and got it done!

Did you workout today? What did you do?