January 19th, 2010
I did my first proper speed session in a while (5 x .5mi w/ 2min rec) and did alright! Nothing to write home about because I am at home already – that’s where the computer lives – but enough to put a smile on my face.
The intervals went 3:20, 3:18, 3:20, 3:19, 3:21 (avg pace 6:39mi). They’re about 5 seconds off where I was in September, but hey…last January I did these at 7:04 pace, so no complaints.
One thing I’m looking forward to after this marathon business is over: shorter speed and tempo workouts – and I don’t mean the quality portion. Because I want to keep the mileage at a certain level and endurance is part of the marathon game, I’m compelled to have that extra padding around the interval session to get at least 9 miles, so today I did 3.5 warmup and 2.75 cooldown for 9.54 miles total. Ditto the tempos, they’re sitting within 13 and 14 milers. It’ll be so nice to just do 1.5 for warmup and cooldown.
In non-running stuff, I finished a major site overhaul on Fish Pie and added some new designs, so today I have to work on getting a newsletter out for that. Here’s one of the new ones:
Also, looks like the narration/medical voiceover demo might not be as simple as I’d hoped. I thought I’d just compile bits of past jobs, same as a commercial demo, but since it’s largely pharmaceutical stuff (with all the legal crap surrounding it) I might not be able to do that. I’m waiting to hear from the studio to see if I have to rerecord something new or will have to spend some time sifting for generic bits. Yawn.
And that’s it for now. Have beautiful runs, my lovelies.
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Haha, I like the kid mixing gunpowder. “That should take care of the gym”
Nice intervals, Flo. Your sure are getting back into speedy mode!
great intervals! speed work always scares me but i always end with a smile
hasnt running in Philly just been gorgeous the last few days?
cool stuff…do you scuba dive too? i also like the shirt about spelling camp- it gave me a good chuckle
Thanks Jim, that’s an old design but I’m glad you like it. As for speedy, just trying to keep you in my vision, though you’ve already pulled out of sight.
Karyn, yeah, I always get a bit nervous before speed sessions, I can’t help it, but oh the joy you feel on the way home, like “Ah…I just accomplished something.” That’s the best part.
Val, yes! If it could stay like this through February, I’d be one happy runner. Hope you’re having some great runs, too.
Runforlife, I got certified as an open water scuba instructor a few years back. Was living in Tortola, BVI at the time with my now ex-hubby and diving was all we did. Happy to be dry these days, though. :-)
Those are some F.A.S.T numbers!
“3.5 warmup” is what hit me. Looking back, I realise maybe I wasn’t warming up right. Bigtime error.
Priyanka, before you start thinking you’re not warming up right, 3.5 isn’t necessary by any means. 1.5mi – 2mi would be great. I just did that because it was either put extra at the beginning or put it afterwards and when you’re done with a speed session, extra at the end sucks. So you might have been A-Ok (not knowing what you usually do).
We’ll need tenths in future if you insist on showing off your consistency.
Long warm-ups aren’t necessarily a part of the problem — they could be a part of the solution. I remember the Chinese female mid-distance runners doing very long (and slow) warm-ups when they were out here. On the other hand, if you have a day when you don’t want to warm-up endlessly, you don’t have to!
In another hour I’m off for a run on a lovely afternoon
Lol Ewen, you are too clever. Love that about you. And that is so weird that it’s your afternoon right now. I’m drinking tea to try and get sleepy. Have a great run!
Great job out there, Flo. You will continue to get stronger from here- so, yeah, yoU!
Flo, great workout! I’ll be channeling me some Flo Power when I venture into the world of speed workouts next week.
LA, you’re always so chipper, thanks woman. :-)
Stevi, Woohoo, first speed session coming up! You’ll do great, I’m looking forward to hearing about it.
I think we’re neck and neck on the speed stuff right now, are you sure you don’t want to commute to Boston for workouts?
The “September” times will come around soon, for me it takes 4-6 weeks of track work to really dial in the paces.
Thanks Flo. I’m here for your entertainment. And I did have a great run! But it’s ‘Jaymee’ hot today, so I’m not looking forward to this arvo’s.
Kristin, cool to know I have a twin waiting for me in Boston, happy speedwork to you, missy! And thanks for saying it takes you 4-6 weeks to get back in the groove, very nice to hear. :-)
Ewen, what’s an arvo?
That’s Aussie slang for ‘afternoon’. This arvo means ‘This afternoon’
Ah, ok. I was wondering if that was a typo, lol.