In honor of our tremor

Kansas-Earthquake

Our little shake this afternoon reminded me of college in southern California.  People were posting about how scary it was (the plant in my office waved for a few seconds, nothing big).  It made me a bit nostalgic…

**Please know I am not in any way making light of real disasters.  I’m just amused at how little it takes to work people up into a frenzy.

Nerves

Does anyone else get nervous before a workout?

Winter decided to show up here yesterday at about 3pm.  Consequently, I’ll most likely be doing my running on a treadmill tonight: half mile repeats.  Running that fast on belt kind of freaks me out.  I mean, I won’t be wearing slippers like this first guy, but accidents happen, right?

4 Mile Progressive

Okay – so here is how it went:

Mile 1 (warmupish) – 8:36

Mile 2 – 7:33

Mile 3 – 7:29

Mile 4 – 6:55 (some downhill in this)

It didn’t feel especially difficult.  I was glad when I was done, but I’d say the biggest difference I felt running at a faster pace was that I was working for most of the run.  When I run in the 8’s or 9’s I’m run pretty passively.  The course is pretty flat (for here anyway) and this had some rolling hills in mile 2 and 3, so it’s probably similar.  I think my 800m repeat workout would definitely be an appropriate one in this situation.  What else should I be doing?

Questions, comments, concerns?  Ready go…. Lee, I’m talking to you! 🙂

Thanks in advance for the help.

My 180

Well, I am not running a half this weekend. I am just not feeling it (the course – I have run the event before, the travel, the hotel) BUT, I think I will try to race a 5-k in about three weeks. It should be fun. My speed is present for shortish bursts so a 3.1 mile race might be just the thing. Plus it’s only a couple miles from my house (not 120).

I had my body composition tested first thing Monday morning. In the past six weeks I lost four pounds of body fat and gained back about four pounds of lean body mass. Perfect! My body cannibalized way too much muscle during marathon training. Good nutrition and consistency are key! I am hoping to do a full post on that soon.

Enjoy the beautiful fall weather while you can! Winter is coming…..

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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.