run pretty run fast

a blog about running fast with style

Weeks in Review: Goalless in Seattle

August 26th – September 22nd

Looks like I blinked and September is gone.  What happened?  I could bore you with the amazingly awesome details of my life or we could just talk about the running?

The running it is.

My summer training has focused on getting into decent shape to run a few relays and with Hood to Coast over I’m left without a goal.  I have a half of the calendar and last weekend I committed to running cross country but I’m still running whatever comes my way.  I spent last summer/fall training for CIM and last winter/spring training for Ojai and now I just want to train and run and see what happens.

So here we go!

August 26th – September 1st

Recovery week!!!!  Or it should have been especially considering how sore I was from htc.  I started the week off right on Monday with a big ole rest day.

Tuesday I eased back into things with repeat 200s.  Yeah.  You can judge me.  The words “ease” and “200s” and “repeats” don’t really go together.  I confess I broke every single recovery rule I believe in but to be honest they felt good, much like long strides and less like intervals.  I stayed nice and relaxed and ran/shuffled an easy 200 in between reps.  I also lost count of how many I ran.  Good thing Garmin was there to count:

42, 44, 43, 42, 40, 41

6 min jog.

40, 41, 39, 42, 41, 40, 40

Wednesday I continued with my awesome decision-making and ran 9 miles.  Okay 9.46, the route was long.  It felt pretty good but I opted to skip weights (which was really good) because Thursday got a little ugly.  Like 6 hilly miles with ugly short hills ugly.  The kind of ugly short hills where you hope with every ounce of your being to not hurt yourself but you’re too stubborn (dare I say dumb) to stop.

Friday I was supposed to run a second workout  but I proved to myself that sometimes I do smart things like and easy 6 mile run on a perfect Seattle day:

IMG_5842

Now before you start thinking I’ve completely turned into a smart runner I did manage some careful progression miles on Saturday: 2 easy, 2 mod, 2 hard and 1 easy, or:

Split
Time
Distance
Avg Pace
Summary 50:54.2 7.01 7:16
1 8:59.2 1.00 8:59
2 8:09.5 1.00 8:09
3 6:51.7 1.00 6:52
4 6:34.6 1.00 6:35
5 6:22.8 1.00 6:23
6 6:13.9 1.00 6:14
7 7:40.1 1.00 7:40
8 :02.3 0.01 6:51

I confess I over ran miles 5 & 6.  Overall it was a good run and mile 4 was downhill and good for my legs that were still trying to recover from leg 2 of htc.

And it might have been another awesome morning:

IMG_5848

Sunday I rested and not because I was being a good runner but because it was the start of college football and we had a late game.

IMG_5862

IMG_5884

Weekly Mileage:  37 (maybe?)

September 2-8th

My smart training decision somehow managed to find their way into this week with the missed long run being run on Monday.

It was hot kids.  Real hot.  That’s all I remember.  My Garmin file tells me it wasn’t that bad but my memory tells me otherwise.  I’d rather not talk about it.

Tuesday was a ridiculously beautiful morning of 5 miles and strides.

I mean ridiculous:

IMG_5918

IMG_5919

IMG_5921

Wednesday I found myself back on the hill this time just a 3 mile warm up but 10 x 1:30 at 3k pace.  1:30 is long, a lot longer than 1:15 and a lot, lot longer 1:00.  My legs were still heavy from htc and I wanted to throw-up after the 4th rep but I somehow managed to finish this anaerobic pain fest and to be honest I kind of liked it.  I know.  I don’t know what’s wrong with me either.

Thursday was nice 10 miler and I was happy my legs felt good and even managed to run under 8:00s for this one.  It also might have helped that Friday was a rest day.

Which means Saturday was the second hard workout of the week.  If you’re like me you might have been thinking “sweet, now some miles at half marathon pace, maybe 2 mile repeats” but we’d both be terribly wrong.  This week’s curve ball was an 11 mile progression run with a nice 2 mile warm-up and cool down for (if you’re counting) 15 miles and yes that is the second 15 miler of the week.

Ugh.

The plan was to run 2 easy, 4 miles at 20 seconds slower than marathon pace, 4 miles at 10 seconds slower than marathon pace and 3 miles at marathon pace with 2 to cool down.

Everything about this workout scared me so I did something I hadn’t done for a while, I ran with music.

Gasp.

By mile 1.2 of the 11 mile progression I turned my music off.  And by mile 9 (1 mile into the marathon goal pace) I was listening to Macklemore and Ryan Lewis’s can’t hold us down on repeat as loud as my eardrums could handle.

But I’m ahead of myself.

The workout.  2 easy, 4 at 7:08-13 pace (not sure of my current marathon pace), 4 at 6:58-7:03 pace and 3 at 6:48-6:53 pace.

My first 5.5-6 were blissful.  That might have been due to the fact that the trail (after the first 1.5) was slightly down hill.  Miles 6, 7 and 8 were hard.  Harder than expected.  9,10 and 11, ugly.  But ugly miles happen and the last 1.5 started to feel slightly better but you guessed it that was a result of the down hill.

The details:

Split
Time
Distance
Avg Pace
Summary 1:50:05.2 15.00 7:20
1 8:21.5 1.00 8:22
2 7:59.4 1.00 7:59
3 7:10.3 1.00 7:10
4 7:05.5 1.00 7:06
5 6:59.7 1.00 7:00
6 7:06.1 1.00 7:06
7 6:53.8 1.00 6:54
8 6:58.3 1.00 6:58
9 6:58.5 1.00 6:58
10 7:00.9 1.00 7:01
11 6:58.6 1.00 6:59
12 6:50.7 1.00 6:51
13 6:30.2 1.00 6:30
14 8:36.8 1.00 8:37
15 8:33.0 1.00 8:33
16 :01.8 0.00 6:30

I finished the week off Sunday by sleeping in and running a surprisingly fast hilly 7 miler.

I know, I don’t know who I am either.

Weekly Mileage: 61- oops.  Supposed to be a recovery week.

September 9-15

Monday I continued my over achieving with a fast 6 miles and short hills.  The good news?  My heart rate was still in the easy zone = winning.

Tuesday = track day!!!!  And not a post htc track day but a real interval running track day in the form of repeat 200s!

The plan:  2 x 10 200ms with 100m recovery jog (5k-3k) (3k-1500m) 5 minute recovery between sets.  Looks awesome on paper until you realize that recovery is 100m!  That’s short!  Looks I need to work on my sprinters jog.

My goal times for this one were 42s for the first set and 39s for the second.  The plan was to start at the start line and follow the relay markers.  The one problem?  The relay markers were off at the 300m mark something I was vaguely aware of because I’d heard my old coach talk about it but I wasn’t entirely sure where the wrong and right marks were located.  As a result some of 200s in the first sent were fast and some were slow but figured I could average those one.  I’m too lazy to type them all out so here ya go:

Split
Time
Distance
Avg Pace
Summary 32:02.8 4.08 7:52
1 :41.3 0.13 5:12
2 :43.6 0.07 9:53
3 :38.5 0.12 5:16
4 :38.5 0.07 9:42
5 :42.5 0.13 5:28
6 :39.5 0.06 10:12
7 :42.9 0.13 5:30
8 :38.7 0.06 9:59
9 :42.2 0.14 5:13
10 :49.7 0.07 11:20
11 :38.8 0.12 5:32
12 :39.9 0.07 10:05
13 :42.2 0.13 5:16
14 :42.4 0.07 10:22
15 :42.8 0.13 5:24
16 :36.8 0.06 9:33
17 :42.1 0.13 5:16
18 :46.9 0.08 10:13
19 :38.6 0.12 5:17
20 4:59.9 0.25 20:03
21 :39.6 0.13 5:08
22 :53.0 0.07 12:51
23 :37.8 0.13 5:02
24 :44.0 0.07 10:34
25 :38.3 0.13 4:54
26 :49.5 0.07 11:57
27 :38.5 0.13 4:52
28 :45.3 0.06 11:39
29 :37.9 0.13 4:51
30 :52.6 0.07 12:27
31 :37.2 0.13 4:44
32 :46.2 0.07 11:35
33 :39.0 0.13 4:57
34 :55.3 0.07 14:06
35 :39.2 0.13 5:00
36 :49.1 0.07 12:30
37 :37.4 0.13 4:40
38 :54.0 0.07 12:34
39 :36.8 0.13 4:54
40 :04.6 0.01 5:11

Please note how much slower I was on the rest for the second set, sprinter jog achieved.

Wednesday my legs were feeling the 200s but I still managed a faster 10 miler (for me) averaging sub 8:00s.

Thursday was much,much less awesome with 6 miles and strides.  Thursdays may have been a challenge because I’ve been lifting Wednesday night and my legs just aren’t recovered.  But Friday was a different story.

Workout #2 of the week: 1-2-3-2-1-2-3-2-1 fartlek with equal recovery (10k pace/mod pace).  I was looking to run 6:09-12 pace on the fast ones and 7:20s on the slow ones.  I was running this on the track so I knew my Garmin need to read a faster pace than 6:09 since it’s not accurate on the track.  I was able to time my quarter on the 2 mins and was running my fast ones at 6:04 pace consistently.  My recovery runs were around 7:15 which should have been about right.

This workout was hard but I felt in control and relaxed for it and I was 10 seconds a mile faster than I’d been when I ran it in January and April.

Saturday I slept in and rested and Sunday was an easy 15.64 including a verbal commit to running cross country.

Weekly Mileage: 58

September 16-22nd

Surprise, surprise Monday was an easy 6 with strides and the legs felt pretty good.  Tuesday was supposed to be hills but I switched workouts around this week and opted for more 200s (Friday’s workout) this time with more recovery.

I had the same pace range this week (42-39) but this week called for 16 with 200m recovery.  I was excited for this one and then quickly disappointed with how hard my first 200 felt: 42.  I know.  Right on pace but it felt like a 32.  That can’t be good right?

Lucky for me I found a groove at about 40ish for the first 8 and then 37ish for the last 8.  I over ran them but I couldn’t help myself.  37 felt slow.  I mean a million years ago 32 felt easy- 26 was fast but alas, my legs are not 22 and my spring seems to be gone.  As I lamented the loss of my spring in my stride I quickly realized I was a complete idiot and that this was in fact an awesome workout.  All the details:

Split
Time
Distance
Avg Pace
Summary 32:05.8 4.18 7:40
1 :42.2 0.13 5:25
2 1:09.0 0.12 9:49
3 :42.4 0.13 5:21
4 1:16.6 0.13 9:37
5 :40.1 0.13 5:03
6 1:17.9 0.13 10:00
7 :40.5 0.13 5:14
8 1:18.8 0.13 9:45
9 :40.7 0.13 5:06
10 1:19.6 0.13 10:11
11 :40.5 0.14 4:59
12 1:18.5 0.13 10:07
13 :39.3 0.13 5:03
14 1:22.9 0.13 10:32
15 :38.9 0.13 5:01
16 1:32.9 0.13 11:37
17 :37.0 0.13 4:49
18 1:21.0 0.13 10:19
19 :36.5 0.13 4:49
20 1:24.0 0.14 10:20
21 :36.7 0.13 4:34
22 1:22.2 0.13 10:34
23 :36.6 0.13 4:41
24 1:25.1 0.13 10:46
25 :36.8 0.13 4:43
26 1:31.3 0.13 11:51
27 :36.8 0.13 4:38
28 1:27.4 0.13 11:11
29 :36.3 0.13 4:41
30 1:27.5 0.13 10:49
31 :35.8 0.13 4:32
32 1:14.2 0.13 9:24

Wednesday the unthinkable happened when I misplaced/lost my Garmin and had to ask the age-old question:  “If a run happens without a Garmin is it still a run?”.  I can in fact confirm it is a run.

I don’t know how fast I ran and I can only guess it was close to 10 miles but it was hard.  I lifted weights in the evening and promptly took Thursday as a rest day.

And then I ran hills on Friday.

I had every intention on sandbagging this workout and I’m still not sure why I didn’t.  I ran 8 x 2 mins up a hill fast.

It was hard.

And I still might have sandbagged it a little.

Promise to work on this.

I hit the trail for 6 miles (ugly) on Saturday and a shall we say challenging 13 today.  I was supposed to run 14 with the last 4 at marathon feel but I only made it 13 with 2 ugly faster miles.  My legs had no spring and my breathing was labored but happy with the effort.

So there ya go, some goalless running.

Still working on this recap (and by working I mean I’ve thought about it a lot).

IMG_5828

(source)

I’d like to promise it’s coming soon and I optimistically think it will.

Anyone else goalless?  Or is it just me?

run pretty run fast

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5 comments on “Weeks in Review: Goalless in Seattle

  1. TartanJogger
    September 22, 2013

    Beautiful pics! I’ll be goal-less in three weeks time 😮

    • robyn
      September 24, 2013

      Thank you! You are SO close to your goal!!!

      • TartanJogger
        September 24, 2013

        And then I’ll need to set some new ones 😉

  2. Carly
    September 23, 2013

    Love how you’re able to write about your workouts and really bring out how you felt during the workout – Way more exciting than reading just the distances and times 🙂 When you say you’ve committed to XC, is that club XC? I’d love to get back in some cross races but have no idea how to find post-collegiate clubs…any advice?

  3. robyn
    September 24, 2013

    Thank you! 🙂 Yes I’m running club cross country. Seattle has a bunch of local running clubs and a lot of them run in the local races and then nationals (in Bend Or this year). I’d start by seeing what clubs are in your area… here’s a link to the club nationals: http://www.usatf.org/Events—Calendar/2013/USATF-National-Club-Cross-Country-Championships.aspx let me know if there’s anyway I can out… what city are you in? (I might know some clubs in your area…)

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This entry was posted on September 22, 2013 by in goals?, Week in Review and tagged , , , , , , , , , , .
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