Archive for August 31st, 2011

What was called for: 17 miles (2 warmup, 3@7:00, 7 easy, 3@7:00, 2 cooldown).  Here’s what I did: 17.25 miles (2wu, 3@7:01, 7.75@8:05, 3.25@6:58, 1.25 cd).

Now, this was a really interesting run.  First off, yesterday I had a tired 12-miler so wasn’t too sure of what today would bring but because of the moving crap, I needed to get it done today.  Once in the midst of the run, I was able to get up to tempo speed immediately, which was cool, but it wasn’t that comfortable, which was not cool.  It wasn’t awful but I had one of those “I’m gonna have to do this for 13.1?” moments.  After that first bout, I felt real heavy-legged and was sure that the second tempo part was doomed.

Then, around mile 10-11, something happened.  It might have to do with me thinking happier thoughts or else I finally woke up, but suddenly my easy pace, which had been a respectable enough 8:07 (though again, did not feel “light” if you know what I mean) dropped to 7:50s yet my HR stayed the same comfortable number (69%HRR) and my whole body felt different, like energy restored, light and fast.  Was so weird.  But I love this because it’s one of those memories you can use in a race when things feel like shit, you just remember that one run where things magically turned around.  I need more memories like that.

Anyway, at that point I knew the 2nd tempo portion would be much easier since I was already going 7:55 and 7:00 isn’t that much of a jump.  And it was. I added .25 mile to the second tempo portion just because I could. Average pace for the whole 17.25mi was 7:46.  Average heart rate on the tempo parts was 171bpm (82%HRR), and for the whole shebang 158 (73%HRR).

Monthly Mileage and Mileage Stuff
Very happy with my total miles this month: 380.1.  That included a day off for Irene and a full cutback week.  Next month will be much less because of the race.  But I’m good with that, I’m really not an exercise freak who doesn’t like cutbacks or tapers, I appreciate them fully and am ready for a little breakette.

Speaking of mileage, here’s something good I wanted to share with you if you haven’t seen it. It’s a series on volume and determining how much mileage is right for you by Kevin Beck.  Here’s Part 1 and Part 2 (there’ll be a few more installments).  I found a good deal of what he wrote relateable to my own situation.

Someone messaged me in Facebook the other day asking if I thought my mileage increase had helped as she was thinking of raising hers.  The question made me laugh.  It has not only helped, it has transformed my running completely.  Completely.  And I think there’s still a lot more to come, whether from aerobic or efficiency gains, I don’t think the improvements are stopping any time soon. (famous last words, but one hopes)

So if there’s one thing you can do to get improvements, especially after you feel tapped out from interval sessions galore and doing things the same way you’ve been doing them: up your mileage.  It’s magic.

Various Tidbits
I got my confirmation for the Half in September and for possibly the first time ever, the time I predicted when I signed up is within seconds of my goal for the race.  Yay for lack of embarrassment!

Two more days and I’m outta here. This place continues to send me signs of “get out get out” in the form of a mouse turd on my bed, washing machine in the basement broken for over a week, one of the new tenants leaving a thick scent of cigarette smoke throughout the building and refusing to lock the front door properly, even the mailman has given up: instead of putting mail in the mailbox he’s taken to dumping it in a pile on the vestibule floor.

Meanwhile, I’m so excited because I’m about to have windows!!  Technically, I have 3 right now: the bedroom one’s been broken (sealed shut) for about 6 weeks, another has an air conditioner in it, so basically, I have one window.  ONE.  The new place has 5 windows + central air, so no window shakers.  I’ll have died and gone to heaven.

And that’s it from Flo Central on this lovely Wednesday.  Hope you guys are enjoying your week.  Next time I post, I’ll be in the new digs.  WOOHOO!!!