track fan

1:30:07.  It was a little longer than 11 miles, but not quite 11.5.  Thirds progression run.  The idea was to run 30 mins easy (8:45-9:00 pace), 30 mins medium (8:15 - 8:30 pace) and 30 mins medium-hard (7:35 - 7:55 pace).  Well, every segment was a little faster than what I had planned -- 8:45 for the first 3 miles (9:00, 8:33, 8:45) dropping down to 8:05 (8:29 and 7:52 for the two miles that I had mile markers I would guess the other 2 were in the 8:00 range - whoops) for the next ~ 4 miles and the remaining miles were 7:51-7:53.  Basically the last 5.5 miles were in the 7:50-7:52 pace range.  It was actually really hard to find these paces, I am just not really used to it yet.  I need to get used to 7:50 pace since this is "supposed" to be my marathon pace (based on my 1/2 marathon). 

Although it wasn't high volume this was a little harder run that it was supposed to be ... I think it will just take some practice to find "medium" effort pace!

Happy Sunday bloggers!

AM: (10 miles, 1:20:39).  45` Steady State run (a little shy of 6 miles),  14:27 wu, 7:18 and the 5 miles I could monitor were 7:49, 7:43, 7:22, 7:25, 7:23 -- the first 2 + miles were slightly uphill (inperceptible in general)  into a headwind, the last three slightly downhill with a tailwind.  My "new" SS pace is 7:23-7:36 ... it takes some getting used to, and I think that I won't feel bad if they are on the slower side for a while (and my speed workouts too).  I have learned that I train much more efficiently if I err on the side of slower than too fast.  So, I would consider this to be an ok workout.  The idea is to get used to running a little faster again - next week I will be hitting the track again.

PM: (4+ miles, 37:27).  Ran in Reid Park -- I was kind of bad though, there were so many runners out it was hard not to be the tiniest bit competative ... I ran a little harder than I was supposed to ...

Have a good day bloggers!

1:07:32.  Recovery run, very easy.  I was a little tired from yesterday, but felt a lot better by the time I warmed up (unfortunately this took about 5 miles!).

AM: (9.5 miles, 1:22:11).  10 x 2`  w/1` recovery.  It doesn't look like much but this was a tough workout - it is one of those workouts that you really start feeling by the end (especially if you take the few couple too fast).  I would guess the 2` were a little short (maybe 25m) of 500m with about 200m recovery.  I don't know the exact pace because this was more of a fartlek run, but it felt like 7:00 and sometimes a little faster (but slower than 6:50 for sure) - which is probably a little slower than it should have been, but since I know that speed is an issue (e.g., I just don't have the 3K-5K speed with all this 1/2 marathon training) it is ok. I know it was on the right pace because by the last one I was getting significant lactic acid buildup in my legs by the end.  whew, this is much harder than an 18 mile run (I don't know if it is harder than a 20 mile run because I haven't done one yet! ;-) ).

PM: (4 miles). I am sure it won't be hard to keep this one slow tonight!

1:08:11. Ok, I am a ditz.  My legs felt good at the beginning of the run, in part because I felt like I was running with pillows on my feet - I wore my Mizuno Elixir's (which while not a cushion shoe compared with the Nike Free's I wore on my PM run and the Asics DS Trainers I wore in the AM are cushy indeed).  So ... I am running along with a soft and fluffy ride, thinking about a grant I am writing -- I am talking to the program officer at NIH on Monday so I need to get a good summary written today.  I really was making a lot of progress while I was running.  Then I turned around and realized that I my legs were starting to get a little tired -- and I thought, "wow, I really don't feel like running for 75 mins today" -- then I realized, I actually am not supposed to run 75 mins today - I was supposed to run 60-65 mins (I know 10 mins is not that big of a deal, but I usually am pretty good about following directions in these things - that is why I have a coach, so I don't have to think about it ;-) ).  Anyway, I was able to modify the run so I was on schedule, but it was just so funny - I usually don't disassociate from my running (meaning when I am running I am thinking about the run) -- but the few times I do, I either get lost or forget what I am supposed to be doing!!

I am pretty sure I ran much faster than 7:00 pace yesterday - I know what 7:00 feels like the next day - the way I felt today indicated was much faster than that, it will be interesting to get back on the track in a week and see where things are ...

Happy Friday bloggers!

AM: (8.5+, 1:17:39).  Different route than last week, it might have been a little longer than 8.5.  I was going pretty easy, I am still in "recovery" from Thursday and getting ready for a pretty hard run tomorrow (a little more mileage and very hilly).  I guess my body is starting getting used to the 'stress'-'recovery' repeat cycle again ... instead of the 'enjoy the run don't think about pace' ;-).

PM: (4.5).  My favorite run of the week (no matter how tired I am).