a blog about running fast with style
Two actual almost timely weekly recaps in a row? I know, I don’t know who I am either. Must be all the endorphins.
I was on my own this week for workouts meaning I had to choose my own based on past plans. I know life is so hard.
I had the option of a) hills or b) fartlek and since I ran hills last week I’m bettin you can guess what I chose. If you picked b) fartlek you win (unfortunately nothing).
But before we fartlek I had an easy 6 with short hills on Monday. It was an amazing 6 miles of rolling hills and I felt like I was flying and my best Monday run by far this cycle. Side note: It looks like I will need to find a new hill to run these on because the pick-up truck parked outside the house on the hill I run looks like it belonged on America’s Most Wanted. It was sketch.
Tuesday we fartlek and it was a hot one. I even started early and it was still hot. My plan was a 3 mile warm-up 1,2,3,2,1,2,3,2,1 ladder with equal recovery (that should equal 34 minutes) and a 2 mile cool down. The fast reps I was aiming for 10k pace (6:09-15) and the recovery I was aiming for a moderate pace (7:20-30).
I ended-up running pretty even:
It pretty much matches my same effort for the last 2 times I’ve run this workout. My legs for whatever reason felt really dead and my stomach was pretty upset so I was happy to walk away from the morning with a 6:39 average and 5 + miles of hard work.
Wednesday I cross trained for 35 minutes on the bike extra bright and early since I had trouble sleeping, followed by my strength workout. Normally I’d split these two workouts up but I had plans to hangout at this place on Wednesday night:
Row 27 but unfortunately we lost. We lose a lot.
After being out late on Wednesday I wasn’t really feeling the Thursday run, but I still managed to get myself out the door for 7 easy miles and 8 x 100m half-hearted strides.
Which brings us to Friday and the tempo. Well sort of tempo. It’s the “I tricked you into running a 6 mile tempo by telling you its 2 x 3 miles with a 60 second rest”
I fall for it every time.
The plan was to start at marathon pace and work my way down to half marathon pace. Last training cycle I was doing my marathon pacing at 6:48 and my half pace at 6:30ish but I had trouble hitting those paces this past spring so I decided to go with anything between 7:00 & 6:53 down to high 6:30s.
Seemed like a good plan.
So 3 mile warm-up and I was ready to go.
Mile 1 I felt nice and relaxed. My watch bounced around between 7:00 and high 6:50s. It was a slightly uphill mile so I was okay with it.
Right on pace.
Mile 2. I looked down at my watch and 7:00. 7:00? Ugh. Here we go again. Just like last week but this week I started at the mile makers on the trail to make sure my miles were accurate and the first one was on.
So I speed up? I already felt like I was running 6:40s? So my tempo run still isn’t back?
After I over analyzed it I decide to just try to get my turnover going and I stopped looking at my watch.
I guess that worked.
And it felt good, I was working but not too hard. I still felt relaxed. Since this mile was fast I tried to just maintain.
60 seconds to catch my breath and I was off for round 2.
I tried to settle in at 6:48-53 pace. This mile tends to be a bit slow so was trying to feel relaxed. Every time I looked down my watch said 6:45 so a bit fast but not bad just stay relaxed.
Nice. Glancing down at my watch on mile 2: 7:00. Really? Again?
So I did what I did during the last rep. Ignored it and ran on feel.
Silly Garmin. Good news though Garmin was matching the trail makers so I can’t really complain.
My last mile was slightly downhill and as much as I wanted to sprint through it to get it over (mostly because my right deltoid was hurting… yep my arm muscle) I didn’t want to blow the workout. So I focused on maintaining my pace.
The tempo has returned and it only took one little “get your act together moment”. Not bad especially since last time I ran this workout I completely fell apart. And by fall apart I mean my last rep was slower than my 2 mile cool down and I was trying to run fast.
Maybe that little time off and strength training is paying off.
Friday night I hung out with Megan and Meghan and learned that in bike racing you can finish second and get fifth and only race 3 laps and get fourth and that a scooter has to pace you for 8 of your 10 laps. Confused? I am.
General consensus is that we have more to learn about this sport.
Saturday was a much-needed rest day and some Jasyoga in the park = winning. (Can you guess which one is me???)
Sunday was my last hard workout before Ragnar NWP and it was a combo. If things unfolded well my plan was to run 14 miles with the last 3 miles at marathon tempo. If things weren’t going well I’d aim for 12 with the last two at marathon pace or just try to make it back to my car.
I met up with these fly gals again:
And things went well for me so after 10.7 I parted ways with the group for my last fast 3 miles. Unfortunately I forgot to charge my watch and it died at 8.46 so I had to guess my pace. I have no idea how fast my last three miles were and to be honest I don’t care. I was working hard and that’s all that mattered.
My legs were tired and I had to fight to get through the first mile and a half. I hit the turnaround and knew all I had to do was finish the last one point five.
And that’s what I did.
Later that day I lifted. It went okay but I’m still trying to figure out my lift schedule.
The highlight of the week?
I can still tempo and after a rocky spring that feels pretty darn good.
Weekly mileage: 49
run pretty run fast