Running Redhead

I started off a bit faster than usual and just kept upping the pace because I felt like letting loose a little bit. Most of the miles were slightly faster than marathon goal pace, but I ended with a final mile at 10K pace. The cool fall-like weather just kept pushing me. And the legs feel fine the next day, so it's all good.

I didn't realize I had this amount of speed in me. Ran track intervals for the first time since late spring. After two mile warm-up, we did two sets of 3x800 with one minute recovery interval and 2:30 in between sets. I haven't run below three minutes in an 800 in quite a while but five were under 3:00 including one at 2:52 and the fifth was just over three minutes. It's really helpful to have a training partner to help push on the track!

On grass for three miles and then up a hill, down and back up some for a decent recovery run from my track workout Thursday.

Eased into seven miles on the bike path with an average around eight minute miles.

Really amazing weather and a spectacular long run today. Just about right for the pace around 8:20 per mile. Seemed like my left hamstring wanted to tighten up at about 10 miles, but I maintained an even pace and it loosened back up. I imagine that has more to do with diet and hydration than anything else. Plus, I might not have loosened and recovered all that well from the speed workout last Thursday. I did that one too fast probably, but it felt nice to rip off some sub 3:00 800s.

Taking it easy today at 8:20 per mile in the cool morning.

I much prefer doing threshold runs outside to the treadmill. Two miles each warm-up and cool-down and four tempo miles at 6:51 per mile on the bike trail. That's exactly the pace I wanted to hit, but it may be a bit faster than threshold level right now. Basically I wonder if it's wishful thinking. It felt pretty much like "comfortably hard," but I wonder if my heart rate blipped up too much in the last mile. I'm going to try to extend the distance next week, so I guess that will give me a good read.

Mostly aerobic running on the treadmill. I threw in 4 x 400 meter "hill" repeats at four percent incline. Treadmill is a bit tedious, but the workout felt really good. Unfortunately, my allergies hit big time Friday night and Saturday.

My training has taken a big hit starting last Saturday. Allergy attack on Friday evening followed by a day of flu-like symptoms and fever on Saturday. So I also took Sunday to regain strength. Unfortunately the week also got crazy busy, so I could fit in only the tempo run today and then Friday's workout. 4.5 tempo miles in 6.50 pace on the local bike trail. I feel like I'm finally able to relax a little on these runs and maintain a steady effort level with less mental effort. I even was able to cut down on my glances at the Garmin. So the tempo miles felt very solid.

Ladder workout with my training buddy. She pushed me to some times I don't normally hit again. Started with a 1:28 quarter, minute recovery, 2:56 800m, 1:15 recovery, then a 2:58 800 meter followed by a 1:15 recovery and the the biggie mile at 6:13. Surprised myself with that time, but it did take a lot out of me. Recovery after that one was 2:30. Then two more x 800m right around 3:00 and a final quarter. Same recoveries as the ladder up. The final quarter was slowed to a 1:34 by nature's calling. Happy with the workout given my lack of mileage last weekend. Hopefully I can jack it back up this week.

AM run on the road with rolling hills. Managed to keep the pace at recovery level for 7.5 miles in about 64 minutes.

PM run on the grass and the track for about 7.5 miles in 64 minutes again.

Hamstrings feel a little tight.

Brilliant fall weather for my long run this morning. Glendale to route 66 and back with some rolling hills. I threw in one mile at marathon pace at mile 14 and one mile at half marathon pace directly following. Felt fantastic at an overall pace of 8:16 miles. Seems like I could have finished with three miles at half marathon pace, so that was highly encouraging.

Fartlek for 72 minutes with 24 minutes of pick-ups. About two miles of warm-up, then a two-minute pick-up about 6 min/mile pace, four-minute pick-up, six-minute pickup and ladder back down. Recovery was half the pick-up interval. Difficult to gauge the pace as I didn't have the Garmin, but it felt pretty fast. Overall run was taxing but fun and felt refreshed at the end.

I'm certainly happy with winning my age group, however I was hoping for a bit better time. The course had a couple of hills early and in the middle and finished downhill. I took it out in 6:10, which is right what I was hoping to hit. Second mile was a struggle, but I maintained a pace of 6:18. Obviously I fell off the pace in the final mile. It was pouring rain and pretty chilly. A difficult day to get in a proper warm-up, so that may have hurt me.

Mostly I'm disappointed about my training over the last two weeks. I have gotten in some weekend mileage, but the weekdays have been too full of work and coaching soccer. So my lack of mileage probably has hurt me. This wasn't a goal race, and my training has been more focused on the possibility of a November half-marathon. Still I'm also happy to have finished under 20 minutes. This is technically a PR for me by about seven seconds, so I shouldn't complain. If I had held the late summer training into September I would have been happier, but you can't train for everything at once.

Used the treadmill for some hills today. Warm up for 2.5 miles then 6 x 1 min. at half marathon pace and six degree incline with 1:30 recovery flat jog. Cool down with another 2.5 miles.