August 16th, 2008
Didn’t write the last couple days because one day was recovery and yesterday was off, so nothing interesting to speak of. Well, I did have my first running nightmare last night that involved not knowing where the race was held and having to wear “fashion” running shoes from J.C.Penney (oh no, where are my Mizunos?!?! I can’t run in these!!). So I was a little tense upon waking.
On the menu this morning, 8 @GA Pace (Pfitz-speak for general aerobic) w/ 8x100m strides. While on the run, I realized that, since hopping on this particular training plan, something dramatic has changed within my running style. Used to be I’d never warm up to begin, just go out all gangbusters. As the run progressed, I’d always end up with positive splits. I wasn’t too concerned because my last mile is uphill and the run always averaged a pace I was happy with.
Nowadays, it’s ass-backwards. I start every run on the slow end, using my comfort level to determine the starting pace (aka a warm-up mile…what a foreign concept). Then, as the run progresses, I speed up – not because I’m clock watching, but because the effort feels easier as the miles chug along. What do I get for this newfangled way to run? Negative splits without even trying.
I’m sure credit goes to those molasses recovery miles, since running slowly has become much less evil in my mind and just another flavor to the full running recipe. Whatever, it’s lovely to find this happening without actively seeking it out.
So anyway, today’s run averaged 8:41, splits were 9:07, 8:51, 8:49, 8:33, 8:31, 8:28, then the strides and a mile home.
Tomorrow is a 14. I figure I’ll go 4.5 to my new found friend Mile Hill, go up and down that baby 2.5 times then take that final 4.5 back home. And with that, out goes the cutback week and in comes the hard stuff again, in particular a 12 w/7@tempo on Wednesday. Joy, oh joy.
Actually, that’s not even snarky, I am finding joy so often these days. Hard to believe just a year and half ago I felt directionless, uninspired, bored and flabby. God, I heart running.
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Your dream is too funny! Fortunately I haven’t had any more since the one a couple of days ago (but then again, there’s always tonight).
Forecast is NOT conducive to running — even in the mountains it’ll be about 60 degrees at the start (and probably about 80 at the end). The tunnel will provide some welcome relief, but we hit it in the first three miles. The end is somewhat shady, but I’m sure I’ll have to deal with humidity. Because of the heat I’m taking a risk and will be going out just a tad bit faster, keeping my pace at about 8:55/mile for the first several miles. Given the paces I’ve been hitting I don’t think that is TOO fast (she says with fingers crossed).
Have fun on your 14-miler tomorrow!
Aw pooh on the weather!! Thank god for the shadiness at the end, that would be so killer otherwise. Sounds like a smart pacing plan you’ve got, you’re totally right about your latest paces – it shouldn’t much of a stretch at all, adding in raceday adrenaline especially.
I can’t WAIT to hear the full report. Me, our friends in the Women’s BQ thread and your new ones here are all going to be rooting for you, bigtime. Go, Betsy, Go!!! Woohoo!!!!
Betsy – Your marathon pace will probably feel pretty easy for the first few miles, thanks to the magical taper effect (and the adrenaline) . Shame about the heat- At least the tunnel will be cool. I like your plan – go a touch faster before it gets hot. Good luck, and have a great race!
Nice looking running shoes you have there, Flo
Nice run today! I sorta chuckled when I read about “progression” runs in Runner’s World. When I started running back in 2001 just to get in shape, that just always seemed natural to me. I was never a “runner” so, I always started out slow because of lack of confidence. I didn’t start really “training” until 2006, but starting out slow has stayed with me. Maybe I am just afraid to be fast! Sorry to make this comment all about me. . . oops! But it sounds like you are coming along great with your training and that you are genuinely enjoying it. So much can happen in a year in a half. I’m happy you found a passion in running.
Greenlee, how excellent to have adopted negative splits from the get-go. One less hurdle to think about. Ditto on the “coming along great with training”, I must say the same for you. High five for keeping injury monster contained, I know that’s been a very light monkey on your back this go round. Sounds like you’ve beat him into submission. Here’s to all fabulous babe BQ attempters, woohoo!!