March 25th, 2010
Did my first proper (non-Billat) interval session in 6 weeks and am happy to say, saw a clear sign of progress, something I took for granted last year till it starting backing up on me like a gas station toilet.
Today’s session was 10.20mi total: 2.75mi to my interval spot, 5 x 1000 w/2min recoveries, then 3.25mi home. The intervals averaged 4:07 (6:37 pace) and when I compare that to my last set of intervals 6 weeks ago (6×800 w/2min rec’s. averaging 6:54), that’s a solid improvement and getting closer to last Fall’s times. Looks like the Billats were not spinning my wheels one bit.
Another happy thing about this workout was it’s only the 2nd time I’ve ever hit my max recorded HR of 193, which I was beginning to think I’d dreamt up. The first and only other time it’s ever hit it was in 2007 at my first 5K and that’s what I’ve been basing my HR around (calling it 198 since it’s unlikely you ever hit 100%).
The interesting thing is that I once hit 192 a year ago, also doing 1000m intervals, so perhaps that particular distance draws it out of me better than any other. It was 65 degrees today, so that probably helped sneak it up there, too. All I know is, however it got up there it’s a relief since for quite a while now, my max HR has felt capped, that my tempos were reaching the same max as my speed sessions (too high for a tempo, too low for speed).
And for the record, I averaged 184 on those intervals. Don’t want you to think my heart was about to explode or anything.
Weight
Yay! I finally hit my usual “normal” weight of 117.5 this week (4 lbs lost). I haven’t been sacrificing much, just stopped buying cookies and candy and have been eating salad for most dinners – which I love. I stick in a handful of walnuts and dried cranberries along with tons of veggies, so it’s not a sacrificial meal. I’m still eating my nightly ice cream topped with sweet cereal for added yummy crunchiness.
Breakfast is usually a 5-grain hot cereal with tons of cinnamon and some sweet-n-low (nobody’s perfect), lunch is a turkey sandwich and I’ve been addicted to Bobbi’s Hummus (thanks Jenn!) so I eat that daily as a snack with crackers. One main thing is I stopped buying huge bread. Seriously, I was getting very large sliced bread which means more peanut butter or whatever you slather on there.
I was 119lbs. when I ran Philly but my best races last season were at 115.5, so it looks like I’ll be right there again for Boston. As mentioned before, I hate to say this stuff with so many people having body issues, but it’s physics, so there’s no sense pretending it doesn’t make a difference. And for those tsk-tsking readers (you know who you are) remember, I’m 5’4″…so 115 is not a radical body weight by any means but it will, unquestionably, be an important component to racing well.
The Wheelchair Lady
If you’re my friend on Facebook, you’ve already read about that lady on Tuesday. As I was finishing up a 12-miler, a stones throw from my front door, a woman passed me in an electric wheelchair and called out, “run an extra mile for me!”. If it wasn’t a couple days after the race with me feeling achy still, I would have, but I didn’t, I just wanted to stop. And I got called out for it a tad.
Of course, I felt like shit for not doing it but I’m honest about my foibles and that was one. So yesterday I ran 2 miles extra for her, did an 11 instead of the 9 I had planned. Made me feel somewhat better but hey, I think we all know I’m a solid bitch at heart. I got no problems with that, since I have enough sweetness to equal out. hee hee
Boston Goal
Been thinking about this a bit and am hereby declaring it…3:25, nothing faster. My race last Sunday calculates out to a 3:20:26 marathon but it was on a totally flat course, so I figure 5 minutes of leeway should do me alright. If not, and I end up slowing down more, that’s cool too, I really don’t give a crap.
I’m looking forward to trying out my new marathon pace this Saturday since it’s slower than any of my goal MP workouts thus far. I hope to see a very pretty number on the HR monitor. That’ll tell me if I shouldn’t dumb it down further, which would suck since I walked such a large amount of Philly for a 3:33, but hey, it’ll be what it’ll be…the Heart knows.
Posted in 
Tags: 
Hey Flo-
If you have concerns about using sweet and low, then I suggest you look into stevia. It’s a natural sweetner with zero calories. There are a lot of new brands that started producing it recently, and the quality of what’s available has also improved. The brand I prefer is Truvia, but there are other good ones too. I’m suprised more are not using it.
I don’t know what it is but I don’t like the taste of Stevia though I’ve tried 2 brands. I have some Truvia in the cupboard now (excellent packaging, btw) bought when I needed emergency sweetener during the snow storms. I just loves me the pink stuff.
awesome workout! i want to hop into a car and find you and train with you.
and re: racing weights. you know yourself. and physics is totally real (and i’m a physics major so i know). so i say go with what the data is telling you: ~115 is your best racing weight.
Karyn, I totally wish you would come find me! I’ve been enjoying your blog, you’re a lot of fun. Thanks for the weight comment, people who don’t believe the difference it makes make my eyes roll outta my head.
Oh lady on us shorties just a few pounds makes a TON of difference. I would love to be back under 120. I was 117 before Christmas and haven’t see that since then either. These last 3 or so pounds just don’t want to move. Oh well they will, when they will. Nice runs, and I have you marked for 3:25 missy…….just stay on that pace till you see me after heartbreak hill. Then heck take off and run like the wind……
I can’t wait to see you on the Hill Stevi, I heard tell you’ll be a BRIGHT beacon of light for weary eyes. Even if you were wearing grey or black, you’d be that, for sure.
I agree with the weight. If you run better at 117 – great. I just wish it were easier to lose a little weight. As a former cancer patient – I still take an estrogen blocker – which has a side effect of weight gain. Although I am not heavy – I weigh 135 – but would sooooo much like to be down in the mid 120′s – it would make running so much easier – less weight on the knees and feet. I try and try – but need to try harder.
Glad you ran an extra 2 for the women in the wheelchair. ;-)
Wow, I feel for you, that really sucks having your weight artificially regulated for you. This “I try and try – but need to try harder” is so unfair, losing weight is certainly hard enough without a drug interfering with it. Will you be on that blocker for a long time or is there an end in sight?
At this point I am just approaching the 5 year mark of taking this drug – Arimidex. There are no definitive studies of it’s effectiveness for periods longer than 5 years. Even though I am really not a superstitious person – since I have been taking this for 5 years and the cancer has not returned . . . I am a little bit hesitant to stop taking it . . . . Weight gain and all. I have talked to my oncologist – but have not made up my mind, whether to continue (in uncharted waters) or stop taking the drug. I am planning to make a decision this summer. Thanks for asking.
I’d be just as on the fence about stopping it, too. Hope there’ll be more studies on it coming out so you can have a more definitive idea about what to do. Scary stuff, indeed. If it’s doing the job, a few lbs ain’t nuthin’!
Flo, It’s really fun to see you improving like this! Great work on the 1000 repeats. I think your Boston goal is totally in the bag. I’m really excited for you!
Thanks Jaymee! Here’s to your run today, hope it feels great, just like your old self.
I’m with Jaymee, 3:24:59 is boringly realistic. Perfect for running even splits.
Funny about the 1000m repeats. I’ve done those a lot over the years, and always get my max HR in those above any other workout (besides maybe a 3000m race with a sprint finish). I think one can get pretty close to ‘true max’ in such a workout (maybe 99%) because (I find) as one gets closer to maximum it takes an incredible effort to get even one extra BPM happening.
That’s truly interesting to note you’ve also seen your max with 1000s! I just went back to my logs and see that my 5 highest HR runs since I’ve been running are three 1000m workouts and two 5ks. Wow, fascinating connection.
Great going Flo! You’re Boston goal looks like something I would be scared to even dream of…haha. I’m the same height but weigh 119. Trying to get down to 112 but it’s looking tough
PS: Put up some pics from my running route. Check out
Wonderful photos!! As I mentioned on your blog, it must be so weird to be in the midst of a city street and having to avoid a bull comfortably laying in the road. My friend’s in India right now, matter of fact, her last FB update says she’s in Varkala, says it’s gorgeous.
About the weight, it really helps if you live alone and can eat weird food every day till it’s gone, lol.
It’s more like an obstacle race! But not so bad in the early morns. Varkala is supposed to be gorgeous…beach, spas, the works. You should visit someday. I’ll teach you how to dodge bulls, poop, and the other such things.
Hey Flo, sounds like you’re right on track as usual! Love reading about other people’s HR’s. I recently had an ECG and they only got me to 169, which they called 102%. They don’t know that I routinely run at 160 for miles. My highest recent HR was 185, not bad for a rickety old fart. Keep up the good work, can’t wait to follow you at Boston!
That totally makes me suspicious of getting any type of stress test, if you’ve seen 185, where do they get 169 from, and how does one have 102% HR anyway? :-) Glad you don’t mind the HR posting, I tend to glaze up when I read other people’s thorough accounts of their numbers, so I try to keep it kind of short. Cheers to you, ya fit ole fart.
Flo your so nice running an extra 2 miles. I work at a rehab hospital and seeing the people in wheelchairs and unable to function as they once did makes me soooo grateful I am able to just walk. I always think of that when I’m having a tough time during races and it keeps me going strong
Wow, I didn’t know that’s where you worked. You’re such a good person for doing that, I wouldn’t have the stomach for it. What a strong image to draw upon when the going gets tough.
I agree. An awesome workout! i want to hop into a car and watch you train.
I don’t know how you can run that far to and from such a workout.
I like your Boston goal. This is similar to Herb’s Boston-goal post (we can always move the goal posts), and to the two of you I like the idea of letting the marathon come to you and not becoming overly stressed come raceday.
Lol Joe, you’re a cutie. It’d be infinitely more interesting to watch you train, plus it’d be over so much quicker, fastie that you are. :-) Believe me, I wish my intervals spot was 1 mile from home but the best place is about 3 miles out, so that’s the deal. I figure extra miles home are good for me anyway since marathon training is all about getting in distance where you can.
I like the idea of long warm-ups and warm-downs — if it’s good enough for the elite Japanese and Kenyans…
Besides, 3 miles isn’t that long. Except for after a HM race!
I’m so excited for you! Awesome workouts, awesome race, racing weight… it looks like it is all coming together!
Thanks Rebecca, crossing fingers you’re right! :-)
You’re going to slay Boston, girlfriend! And did our weights do a morph and swap? Geez, too much buttered popcorn and ice cream for me lately.
How are you carb loading? Also, share your tapering plans, please!
Lol Dee, now I want some buttered popcorn, mmmmm.
Not doing anything special for carb loading, save the usual big bowl of pre-race pasta. And the day before there are a couple social function/gatherings which I’ll stuff my face with carbs too, but nothing special like an Aussi carb load.
Here’s my tentative tapering schedule http://www.girlinmotion.com/images/boston-taper.jpg
I’ve veered from Higdon pretty much but will be getting back to him these final weeks. I might play around with this, I haven’t really looked at it since I first put in on the calendar. Glad you asked!
Great job on the weight loss. After my marathon I put on 4 lbs and then reduced running. I’m looking forward to getting back into the swing of things and dropping that weight again.
Yeah, nothing like upping the mileage to make a dent.
Curious as to how long it would take to run 20 miles at your 3:25 MP?
2:35 (using 7:45s for a few seconds padding). Why? What you thinkin’?
i’m just trying to figure out my goal for NJ…I wear a garmin but never set it because I’m not into anything technical so I was curious because I did 20 today in about 2:38
Fast 20! 7:54s. You’re ready, girlfriend! Faster than me, though, 3:20 I’d say, at least.