Posts Tagged ‘tempo’

First, I’ll talk about yesterday’s tempo, a pretty swell workout from the get-go: 12 miles w/3x (2.5mi@HP, 3min rec’s.) Environment was 68-70 degrees with a gusty 17mph wind.

My first couple miles were alien to the entire summer, 8:24 and 8:29.  Wow, just like old times!  Where’ve you been, my sweeties?  The 2.5mi intervals averaged 7:11, last 2 miles home averaged 8:11.  Final tally: 12.1 miles @ 7:42/mi.  Yu-huh.

Jim asked me if I was sandbagging, planning a PR after all, but I’m still so mistrustful of my fitness and with such a long hiatus from racing (plus my first one without carrying a handheld) this legitimately has Rustbuster written all over it.  They’re coming though, those pretty little PRs, I can smell ‘em.

Summer Paces
I’ve been wanting to talk about my summer paces, but only now that they’re behind me.   Yes, we had a record hot summer but still, my easy and warmup paces were so insanely slow, I was too embarrassed to post my averages.  This is kind of shitty because I know that when I give you the real dirt, it lets you know that it isn’t just you struggling, but my paces were so much slower than even the heat-adjusted calculators gave, that I wimped out.

I had one angel on my shoulder saying, “You know you don’t fare well in the heat – it’s ok, honey” but then that bitch on the other side would pipe up, “That’s just an excuse, ya big whiner.”  By the end of June, when 90 degree highs became the norm, I just gave into it.  My easy paces were very often 9:10s to 9:30s, even 9:50s sometimes…slower than recovery runs! Crazy.

The one saving grace is that my 3:20 forum buddies, who are more like Sub 3ers at this point, are very comfortable running slower paces.  Having them as examples gave me “permission” to trudge when I had to trudge.  I looked on the bright side and considered it “time on my feet” (always a handy fall-back) though did wonder if, beyond heat, habit plays a role, too.  That you get used to a certain effort-level and start settling in to that naturally.  Didn’t really matter though, I ran what felt right at the time.  As long as the quality runs were at the right paces (albeit adjusted for heat), I was ok with it.

The funny thing is that we’ve had a few cool days in the past couple weeks but it’s not like I wanted to run 8:40s right out the gate, I was still in 9 mode to start (which is what got me thinking about habit and pace).  Then this past week, still with warm days, the pace started to lower, culminating in yesterday, better than pre-summer.  Of course, I’m also lighter in weight, which makes a difference, but it’s interesting that it’s not an instant return – seemed to take some acclimating back down.

My Exciting Fun News
I’m going to be a-traveling in January!  Going to Californ-i-ay (San Diego to be exact) for the Carlsbad Half Marathon on Jan. 23rd.  This’ll be a blast on many levels.  I’m going to stay with my pals Jackie and Louis (a.k.a. HikerGirl and RiP), longtime forum friends with whom I finally got to hang with in Boston.  Jackie and I always have tons to giggle and snicker about while Louis is hilarious, so forget the race, this is a highlight unto itself.

Then, I get to meet the Coach Man/Composer Extraordinaire who made this cycle such a strong one, Adam (a.k.a. A muse).  This is seriously cool since I’ve admired the guy’s running chops for forever.  He doesn’t know it yet, but I’d love him to give me a lesson in Track 101 while I’m out there.  Maybe I can coerce him.

Then there’s the race, which boasts a beautiful course and also handily falls about 2 months after the Philly Half.  So I have 3 Halfs in succession with 9 weeks between.  Enough to get in a good training hit before each.  As I mentioned on the 3:20 thread, I’m no longer thinking in terms of “goal” races but hope to continually get better at this distance as I collect more under my belt.  Basically, they’re all goal races and none of them are.

Then there’s California!  Hard to believe that with all the traveling I’ve done, I’ve never been as an adult.  I’m peeing in my pants excited to finally get there.

And on that drippy note, as I head out for an easy 10-miler on this lusciously gorgeous day, I wish you all a great weekend.  Savor this beautiful weather if you’re lucky enough to be a recipient.    Ciao, babies!

As of today, I’m on it, choo choo!  I celebrated my 49th birthday on the pavement this morning with 7 well-deserved recovery miles, thanks to a weekend of strong, satisfying runs capping a 66-mile week (and this one had a rest day in there, too).

As mentioned, I switched Tempo days from Friday to Saturday in favor of better temps.  Though I’ve made that Fri/Sat switch 3 times this cycle, I’m never truly pleased about it because it means Sunday’s run will be on tired legs.  Add to that my LRs are in the trail system for hillier terrain, it’s a double-challenge, but I’ll take that over a tempo in humid soup any day, so the switch was made.

Originally scheduled as an 11, I changed it to 9 since those extra 2 warmup/cooldown miles wouldn’t win me anything, so: 2 miles warmup, 6@half pace, 1 mile home. It went swell, I wore my heart rate monitor and the numbers were as they should be.  Pace-wise, I averaged one second over my projected goal pace which bodes well since race morning is likely to be 10-15 degrees cooler.

Later that afternoon, I went to a BBQ where I ate and drank like a happy pig, knowing I had 17 miles the next morning.  It’s good to have an occasional piggy day when you’re dieting anyway, though I may have mowed down a group of small children when the cakes were served, I can’t exactly recall, it’s all one big sugary blur.

Yesterday before the run, I wondered how it would go since it was a 50-50 set of circumstances.  It could go great because I’d carb-loaded at the BBQ with a wide assortment of bean dishes (strangely, no farting…stranger still that I feel the need to report that fact) but on the other hand, I’d had enough wine that it could be one of those leaden-legged deals.

The weather was wonderful – low 60s to start – so I wore a singlet for the first time since May. My initial miles were slow, as they have been all summer (worth a discussion on another post, it’s been a dramatic change) but each mile clicked by a little faster and when I got in the trail, I started feeling more energized.  On the return, I was doing low 8:00s and my last mile was 7:50, an unexpected surprise considering the previous day’s tempo and booze-a-rama.

Coming Up
This next week brings only one major workout (wow, winding down for real!): 3 x 2.5mi @ HP w/3 min. recoveries. Very happy to be doing one more race pace workout…good for the mind as well as the body.

On Wednesday I’ll fill you in on my continued travels down to race weight, the latest numbers and observations.  In the meantime, UPS will be delivering my second pair of Kinvaras tomorrow, blue ones with white soles.  Woohoo!  Not that I don’t love my current pair despite their screaming hot pink soles, but if I wear anything with pink in it, I’m convinced it looks as though I spent serious closet time putting together the perfect ensemble.

Since I’m way too cool for that shit, I’ve been occasionally wearing older crappier shoes to keep from looking like I’m trying to be the Queen of Pink…deliberate insouciance at the risk of tendonitis or some other shoe-related running injury.  Because birthdays may come and go, but immaturity is forever.

Another 65 mile week in the books and I’m really pleased with how good I feel physically (and mentally, for that matter).  I had a day off today, first in two weeks, and while I enjoyed it and made a crapload of headbands, I didn’t feel as though I needed the day off, which is heartening.

Moving backwards in time…

Last Friday’s tempo was swell: 9 w/ 3mi@Half, 2min rec, 2mi at 10k.  Wore my HR monitor for the first time in many weeks and was happy with the outcome.  An easy 9 on Saturday and on Sunday, 16 into the trails.  That was a cool run because I was dragging at the start but on the way back, managed to hit paces I rarely run in easy runs anymore.

My Facebook friends know that for 2 miles, I was followed by some spitting, hocking, wheezing guy, then when I got to my half-way point and turned, the guy said “Oh no, you were giving me great paces!”.   It made me laugh, but I’ve never been happier to separate myself from another runner as I did then.  I so wanted to say “Good luck with those allergies” but didn’t bother.

On a more fun note, I passed 3 groups of XC runners (I guess they’re XC?  Is any college type group of runners a group of XC runners?  Is there such a thing as a group of track runners?  But then I guess they’d be on a track.  I have no idea about these most elementary running things) – anyway…one set of guys, two sets of girls.

The girls were pretty cool, looking way fierce, and one group was led by a definite Alpha, she was very tall and telling a story while everyone was laughing.  When I passed them on the return, they’d all become silent as the heat of the morning and their effort had obviously made a dent.  I was surprised when the Alpha said “good morning” as they passed, usually those groups keep to themselves.

I like the way I can peek into these alternate universes that I’d never noticed before, understand what people are doing even though we have so many years between us.  It’s funny because I know that to many, I must look like an old hand at this running thing, but half the time, I still feel like an interloper or someone playing being a runner.  Not that I mind really, it doesn’t affect my enjoyment at all, but I wonder what it’ll take to feel permanently ensconced.  Maybe it has to do with starting so late that I’ll always feel like I’m borrowing somebody’s sport.  Then again, I’m a transient in life, so maybe it’s just my M.O.

Anyway, got back from the run and spent the rest of the day making a Facebook page for GIMheadbands and bugging my friends to “Like” it.  Big hugs to those who did, especially the men…that’s pure support right there.

Super big hugs to those who’ve bought some already.  I got the testimonials/customer photo page working, so don’t be shy, send me a photo of you rocking a headband, I want to see many lovely faces up there soon!!

And now, time to chill out, got an early morning tomorrow with quite a hard workout: 5 x 1.25mi @10k pace, 3-4 minute recoveries.  Hmmm…given the choice, do you think I’ll take 3 or 4 minute recoveries?  What is that 3 even doing there?  Making me feel guilty because I sure as hell will be doing 4.  Once a slacker, always a slacker.

Back to running speak, this past week yielded 65 miles with some satisfying workouts.

On Tuesday, I had 10mi w/ 5x1K @ 5K pace – 90sec rec’s, though the original schedule was 2x(5x1k@10k – 1min rec’s). I changed it because A) first and foremost, it was 80 degrees and the dewpoint equation was 149, so I wasn’t going to do 10 of anything much less 1ks and B) I remember that workout as the hardest one when I was training for Philly, and since I’m not marathon training anymore, I reserve the right to balk at such things. :-)  So I shortened it but sped it up.

My other workout was a tempo on Friday: 9mi w/6@Half pace, which went well albeit with an adjusted target pace for 79 degrees.  No heart rate to compare since I haven’t worn the strap in weeks, so I’m trusting it was the right effort.

Lastly on the quality front was a 17-miler in the trails yesterday.  Happily, it didn’t follow a tempo day, as my recent LRs have due to weather switch-ups.  Because of that, my legs were feeling good but it was humid as hell so it was still a slow one.  It rained through a large part of it which was wonderful except for the one shoe squeaking for about 14 miles.

Hydration was crazy: I refilled my 12oz. handheld 3 times plus long slurps from each fountain.  So I figure I had about 60 oz while on the road and still needed a couple large glasses once I got home.  Which makes this next bit somewhat ironic…

Giving Up The Bottle
They added a new fountain on my loop which happens to fall at a key point on my runs, so aside from trail runs, I haven’t carried a handheld all summer – a fact I’ve come to adore.  But it hasn’t escaped my mind that I need to address this since I have a Half coming up.

As most of you know, I always do Halfs and Fulls with a handheld, thanks to that first hospital incident a couple years ago.  I’ve yet to feel confident about doing water stops efficiently so it’s been easier mentally to carry my own.  But the fountains have spoiled me rotten so I’ve asked my friend Lara to help me practice in a couple weeks – she’ll stand outside my apartment building with a raincoat and galoshes while I soak both of us until I get it right.

Btw, I know how to fold the cup and all, it’s really more of me respecting the time it takes to get the fluid down, which’ll probably have me walking through the stops.   The good thing is that since I’ve already demoted the Distance Run from a goal race to a race race, I can afford to forfeit clock time if need be (not that I should lose a great deal, but hydration must be the priority).  So with this as a practice race, November’s Half should go swimmingly.

Headband Talk
Thanks to everyone who took a look and especially those who purchased and also shared the link via Facebook or email.  That was so sweet of you kids, I couldn’t believe it.  I’m really excited about the biz and have already had a couple opportunities come my way.  Between invites to do a blog giveaway and the Pittsburgh Marathon Expo, I’m already dreaming ahead of myself.  So this week’s task is to make a Facebook page and start promoting.  In fact, if any of you guys have some promotional ideas, please let me know.

Aside from that, the wide velvet came in, so 1.5″ headbands are ready, as are solid colors.  It took all my will, and I mean ALL my will, not to go to the fabric store this weekend.  I had forgotten what a drug that is, all those gorgeous bolts of potential just begging you to take them home.  But I already have a crapload of materials, so I’ll wait a week…or 3 or 4 days anyway.

OK, that’s it for blather, I’m off for a 6 with 6×30/60 hillettes.  The weather is finally calming down this week so I can sleep and run later.  Woohoo!!  Have a good one, folks.

I had a good weekend of running, wrapping up a 61-mile week.

Due to some schedule switching, Saturday was an 11-miler with about 5.5 miles of tempo thrown in: 2x(15min@HP w/3min rec’s.), 10min@10K.   Yesterday, I had a 15-miler which I’m embarrassed to say around you marathon freaks, is my longest run since Boston!  I was looking forward to it for the distance and to take it to the trails so I could have that extra elevation/footing bonus.

The only hitch was that between the previous day’s tempo and 5½ hours of sleep, I was genuinely exhausted and certifiably dead-legged.   I really needed a recovery run instead of a long run, but I was stubborn about gettin ‘er done, so I took it reeeeeeaaaal slow.  Not that I had a choice.

The great thing was that even though I was too pooped to party, all my parts were working without complaint – not a twinge or niggle.  After 4 long months, the ankle problem is gone! And  I continue to do the hip exercises before every run – I can tell they’ll not only help with economy but ward off injuries as well, not to mention warming me up before I hit the road…so I’m loving them.

Speaking of Sleep
It’s getting better but still not great – July only had 3 nights of 8-hour sleep.  Also, I suspect that the one weekend where my HR dipped beautifully low was due to sleeping until my body woke on its own instead of my “beat the heat” alarm clock.  I’ll be thrilled when summer’s over and can sleep in regularly.

More Weight Stuff
The Racing Weight book has a lot of good stuff in it. One big change I’m making starting today, is how I time my caloric intake.

I’ve always been terrible about splitting my calories for the day.  I eat about half of them after 6pm (dinner and 2 snacks).  Dinner’s always been my “destination meal” and even though the snacks are healthy, I don’t need to be eating that much that late.  This is common wisdom we’ve all read enough times, but seeing his schedules of how to split it up percentage-wise made it clearer and looks sensible.

For those of you lapping up the weight talk, Jaymee (aka The fastest female runner I know) posted a great entry on the subject.  Also, on today’s entry she posts a sample day of what she eats which is cool to see.  I was actually shocked at the pro athletes’ sample menus in the Racing Weight book,  it looks like they eat hardly anything, whereas Jaymee’s intake looks more like what I’d expect a healthy athlete to eat.

Lastly, I’m anxiously awaiting UPS today – my fancy Tanita scale is scheduled for delivery, woohoo!!  Will let you know how I like it and what my reported weight and body fat are in the next post.

Runners Round Table This Wednesday
I’ll be on it again.   Joe’s hosting the episode about running in the heat.  I imagine we’re all pretty good at it by now, but I’m sure the conversation will be stellar and sparkling.  If you want to ask questions, listen to it live, otherwise, I’ll post it here afterwards.

Hair Bands That Stay On Your Head!
I ordered a headband from an online shop after a recommendation from a fellow forumite.   I’d stopped wearing hair bands because the Goody Stay-Puts were the only ones that would stay and even they required a clip behind each ear for stay-put peace of mind.

So I got it and, man…it works!!  It genuinely stays on your head.  It’s quite ingenious actually, what keeps it in place is (drumroll)….velvet.  The top part is regular woven ribbon from the notions counter, the lining is velvet ribbon and there’s just a small piece of 1/4″ elastic that goes under your head.

With shipping, the hair band was $20, but because I’m a frugal runner and handy with the sewing machine, I’m going to make a few for about $2.50 each.  I won’t give measurements since I feel kind of bad about giving away the company secret, but if you’re a crafty gal, buy one from the company and then make the next ones, like I’m doing (or not) .  Just remember if you get rayon velvet to wash it first so it doesn’t shrink when you wash it later.  Or if you’re lazy like me, get nylon velvet.

And that’s it for a chatty Monday.  Have a great coupla days, folks.  Later!

Wow.  I had an extremely boring post ready to go, then wouldn’t you know, something happened on my run to spice it up.  Just not in the good way.

The irony was I woke up feeling like a million bucks, my ankle has been great for the past few days thanks to going back to full-dosing on the Glucosamine and changing brands.  Suddenly, that dark cloud hanging over me since April was finally receding for real.

And yesterday I had the pleasure of running with a fellow blogger, MarathonMaiden, who was in Philly for job training.  She’s sweet as can be and it’s always a blast meeting someone you’ve come to know online, in the flesh.  We happened to run into each other in the park this morning, too, which put a huge smile on my face.

So I was feeling great for today’s tempo workout: 9 miles with 10 min@Half pace, 10min@15k pace, 10 min@10k pace, w/2 min. rec’s. between each.  Even though the weather was pure suckage (79 w/dewpoint 75), I felt confident about it and completed the first portion only 5 seconds over my “if the weather wasn’t pure suckage” pace, so 7:15/mi.  About halfway into the second portion is when it happened.

In the blink of a hamstring
I’ve heard the injury description “it felt like I’d been shot” , and while I’ve been held up by a gun-wielding man before, he didn’t actually use it, so I can’t say that’s how it felt.  And I imagine that if I was shot, I’d start crying and this didn’t make me cry, but damn, it was an instant shock of pain.  If we were to compare it to imagined weaponry, I’d say it felt like I got tasered.

That was the end of that tempo.  That was the end of that run.  It hurt too much to do anything but limp home, 4.25 miles.

I stopped once to feel along the leg and check for swelling, there wasn’t (and still isn’t yet) but while I ran my fingers over the area, I felt the taser again, so now I’m reticent to even touch it.  I’m not even familiar enough with where it is on my leg because I don’t want to feel that feeling again, but it’s somewhere above the crook of my knee.  Time for a Google injury hunt, woohoo…

So now it remains to be seen what damage has been done.  I’m sitting on my huge pillow-sized icepack while I write this.  This was a cutback week and tomorrow, thankfully, was a scheduled rest day anyway.  I’m just worried that this is a “real” injury.  If so, I’m screwed.  So I’m not going there mentally yet.  Ice and NSAIDS will be my BFFs for the next couple days and we’ll see what Sunday brings.  Definitely not a long run, that’s for sure.

Never a dull moment.

11am Edit: OK, feeling way better already.  I’m not limping one bit and it doesn’t hurt unless I stretch it by mistake.  Consider it a comma, not a full stop!