a blog about running fast with style
Always playing catch-up, hopefully this one won’t be too painful (ha… I don’t believe it either). 2 peak weeks, 3 taper and a race. Yes kids there was a race.
March (yikes!) 31- April 6
Monday rest, surprising no one. Since the plan was a peak week I bumped Tuesday to 9 so that’s sort of surprising?
Wednesday I had to work late so I had to skip the group and run a 5 + 2 tempo/flow workout on my own (that’s 7 for those of you counting). Goal pace was 7:05-7 for 5 and then 6:37 for the final 2. Did I plan on running 7:05? Not really. I was hoping to be just under 7:00 and with the first few laps on the track and the next mile down hill it wasn’t too hard.
6:54 and 6:55. Not bad.
And then I have no idea what happened. I was running the GL and my Garmin likes to cut out and I know it likes to cut out but when if flashes 7:15 pace I feel like I had to pick it up and then before ya know it you run a 6:51 and then you really wish the workout was over. 3 miles is good enough right?
I debated this question for the next 2 miles (6:54 & 6:56) and then realized I needed to pick it up.
Is this supposed to feel this hard?
Mile 6, 6:28 and more hard (bad grammar, bad). 6 plus minutes to go right? Not ashamed to admit I must have looked at my watch 30 times hoping to see that 6.XX roll over to 7.00.
6 minutes and 23 seconds later it did.
I was done, like ready to walk my 3 mile cool down back to the office done. Maybe I’ll see someone I know on my cool down and they’ll give me a ride?
One can only dream.
Thursday was an ugly 4, Friday 8 and Saturday back at the track for a lap or two… or more.
Saturday’s workout called for 4.5 miles at “flow” pace with a fast 1.5 to finish (6 miles for those of you who struggle with running math like I do). No one in my pace group showed-up so my coach told me to run with the fast kids as long as possible. The fast kids were running 6:45 and since 6:55s about killed me on Wednesday I was less than excited. I tried my best to negotiate another workout but I must have been off my game… here we go, maybe I’ll just see them at the finish.
Per norm we started with a lap around the track and then hit the GL. If you guessed mile 1 was fast you clearly have been reading this blog for too long… but surprising everyone the fast kids went out a littles slow, maybe they know something I don’t know: 6:47.
Now if you were worried we were off pace, no need to panic, we made it up in the next mile: 6:43. Since I wasn’t totally falling apart at this point I figured I’d hang on for a few more miles: 6:42, 6:45.
The fast kids could feel the fast miles coming and picked up the last half mile before the kick. Wait is this a race?
Ugh, it sure felt like it. My Garmin was off from the groups so I went with their count finishing the last 1.5 in under 6:10 pace which was a complete surprise and proof that running with people clearly makes a difference.
I finished the workout feeling good and ready to call it a day, but I was running with the fast kids and you know what that means… extra credit. Back at the track I somehow found myself running with the group that I think was working on form… still not sure but I jumped in and somehow convinced my coach that I used to be an 800m runner.
Sunday was an easy (hilly) 20 (I know back to back 20 miler weeks, yikes!) but it felt good so can’t complain.
1 week down… 4 to go
Mileage: 65.9 miles (thanks Strava)
So good news, peak week lands on a travel week for work! Not ideal. Still kicked off Monday with exactly 0 miles but Tuesday I found myself on the track and my first real track workout since who knows when… maybe February?
The plan was 9 x 800m (2 min recovery) and strict instructions to not over run them from the boss man (it’s like he’s never met before… geez).
Pace goal was 3:04-6 so I of course kicked things off with a 3:00 min 800. I went out too slow (94) and then clearly overcorrected lap 2.
Rep 2 was the exact opposite going out in 88 and finishing in 3:00 min.
Feeling like I was on the verge of blowing this workout I held back for rep 3 and finished in 3:03. Better.
4 was a 3:03, 5 a little fast at 3:01 but still not too bad. There’d been a stiff headwind that was starting to die down so the effort felt the same.
But then PE happened.
I was running this one before work which means the PE class is on the track. Lucky for me this week was not archery but I might get a tad competitive and might have run my 6th rep in 2:57.
Yep. Racing the high school kids who were pretty much jogging/walking warm-up laps. Not my brightest shining moment.
I recovered for rep 2 in 3:02 and then finished the workout with 2 2:59s. The legs were feeling good and I felt like I could run 2 more reps if need be which is a new feeling for me so a little fast but not bad considering my track record (hehe).
Easy recovery miles Wednesday and Thursday (7 & 9) and my second workout Friday before I left town for the weekend for work.
It was a 6 plus 2 (for 8) and there was nothing magical or amazing about it. 6:59, 6:55, 6:54, 6:53, 6:50, 6:50, 6:20, 6:22. Miles 5 & 6 were too fast and I paid the price on 7 & 8. Time was good but it was misery. Cool down wasn’t much better… so a bit of a fail as far as the over running workout deal but my coach was okay with it.
Saturday I was in SFO up at the crack of dawn and busy all day. I spent most of the day obsessing over whether I was going to try to get my last 20 miler in on the road.
Reasons why it was a dumb idea:
1) Travel… LR is never easy on traveling legs
2) On my feet all day with work not ideal for LR
3) 2 stupid hard workouts already this week plus points 1 & 2
4) I ran a 20 miler on Sunday so 2 20 milers in a 7 day periods sounds pretty dumb
5) ugh… do I need more reasons?
This blog has pretty much chronicled all the dumb things I do while running so it should come to no surprise that I did in fact run the 20 miler at 4:30PM and it was hands down the best run of the training cycle.
I started from downtown and spent a good 4 miles weaving between tourist on the water (not the best planning). I made my way over this little bridge and ran across it and back.
I still needed a few miles so I made a trip down to that little baseball park (was only heckled by 6 or 7 drunk Giants fans) and then back to my hotel for a little room service and called it a night.
Sunday we traveled back and I should have taken the day off… but being an expert of doing dumb things I pressed my luck and ran an easy 3 miles. Spoiler alert… should have skipped those 3.
2 down 3 to go.
Weekly mileage: 63.9
Monday rest day! Woot woot… and unfortunately by 6:00PM a sore throat. Ugh. Looks like I’ll be starting my taper a week early.
Tuesday 0 miles.
Wednesday no track but 4 easy. I wasn’t feeling to bad- it was just a cold so I figured a few easy days and back on track Saturday. Thursday 8, Friday 9… nothing amazing, kept the heart rate low and just tried to get some distance in.
Saturday I was feeling ok, not great but thought I’d try a workout. My coach took it easy on me with a 22 min tempo (random right?) and 4 x 2 min hills (yep 2 mins).
The plan was 6:40-45s but I was feeling restless and ran this instead:
Feel free to judge me. I deserve it.
The 2 minute hills actually felt good so count that as a win?
I was ready to throw down some miles Sunday but the boss man said only 12. After having him confirm no less than 3 times that he in fact only wanted me to run 12 miles I decided I would run 16 (deep sigh… I know, dumb). Then I started my run and by mile 6 decided I wasn’t going to make it much past 12 miles so made a good life choice and stuck to 12.
3 down, 2 to go.
Weekly mileage: 46.4
Monday rest day and much-needed coming off this stupid cold. Tuesday I thought I’d be back to normal but my heart rate had a different plan. The previous week I was able to run my normal pace with no problem but this week my pace slowed a good 45 seconds on the easy runs. Guess I’m not over this thing. 4 miles easy in hopes I’d kick this thing soon.
Wednesday was the first of my last 3 hard workouts before the race: 7 miles with 6 at marathon pace (actually a little bit faster than marathon pace), last mile fast (only 20 seconds faster- not too fast). It was a misty/rain day in the northwest and I had an amazing run.
Now I should clarify, my coach wanted my marathon pace at 7:05s but I was thinking more 7:15s, while this workout felt okay 7:05s still felt like a stretch for 26.2.
I took Thursday off (shout out to taper) and ran an easy 8 on Friday. Saturday was the second to last hard workout: 5 at marathon pace (again slightly faster) and the last mile 20 seconds faster.
This one was less amazing… the legs were feeling a bit tight and I was working harder than I should have been:
I ran this on the same trail I ran on Wednesday and figured out my watch had been a little fast on Wednesday. For some reason this one was just a struggle. I was ready to stop at mile 3 but some how willed myself to the end. Nothing like wanting to quit a your marathon pace workout at mile 3 8 day before your race.
Sunday was my last long run and I was under strict instructions to only run 10 miles, the shortest I’d ever run a week before the race. My coach had been right up to this point so 10 miles it was… and they were a bit rocky to start. In general my body just doesn’t seem to like taper everything just tighten’s up. I probs should not have cut yoga out of my life, lesson learned for next cycle. It took a good 8 miles to warm-up.
Hay is in the barn though right?
4 down and 1 to go.
Weekly mileage: 42.9
April 28-May 4… aka RACE WEEK!!!!
And sort of boring, but at least there are pictures.
Monday 0 miles, Tuesday 5 easy and Wednesday last workout! 4+ 1 (5- thanks math). It was a little warm, I still had a nice little hack but for the most part ok.
Thursday I ran an easy 4 and took Friday off to drive up to Vancouver with these peeps:
The trip was easy and the view from the hotel did no disappoint:
Saturday we were up bright and early for some shakeout miles (4)…
… we picked-up our packets, and lost our car:
… and grabbed some dinner and drank our weight in water. Then it was off to bed (after a little legs-up the wall).
And Sunday I raced: 26.2.
But that report will have to wait… this is already ridiculously way too long…
Related: I’m still bad at conclusions…
Weekly mileage: 48.8