I stopped speed work a few weeks ago when I started feeling tightness in my hamstring. After some slower weeks, and more stretching, I figured I would give it a shot. The plan called for 6-8 400 repeats with a 200 m recovery jog in between. Followed by 3 200m strides with a 200 recovery in between, all sandwiched between a 15 minute warmup and 15 minute cool down. That sounded like too much of a push so I adapted it some- you know Slacker Style. 🙂My warm up turned into just over 16 minutes as I ran through a horde of gnats. I then ran while flailing my arms around my face trying to disperse them. Yuck!! Oh well, the people in the playground area probably had a good laugh. Since I was running the intervals at the lake path I figured I would run the intervals on the back side of the lake and take a longer recovery on the front side when running through the parking lot and playground area. I completed 4 400m intervals and 3 200m strides. Except the lake path isn’t the track and I don’t know how to program that into my Garmin so it was actually 4 1/4 mile repeats and 3 .12 mile strides. That is what my brain was capable of computing. 🙂
So for my 1/4 mile intervals I hit 2:04, 2:08, 2:16, 1:59– 8:00-8:24 pace.
My strides (.11-.13 miles) came in at :49, :59, :59—7:32-7:58 pace.
I also didn’t check what pace I should have been doing so there was less pressure on me. Which was a good thing because for a 1:59:00 half I should have been hitting 1:30 for each 400, ouch. And when I plug in my last half, I should have been hitting 1:46. Double ouch. Whatever, the paces I hit were still faster paces than I have been hitting lately. Bonus was that my hamstring never complained while running or later that evening. I wasn’t all out sprinting ever, I made sure to keep my breathing fairly steady and I didn’t want to aggravate my left leg. So I am happy with how my return to speed work went. I was super excited that I finally hit 5 miles at 49:30, I was under 50 minutes for the first time in months, but I hit lap instead of stop on my Garmin. Boo!!!
Thursday was supposed to be an easy run. I was looking forward to both the easy pace and that I had a half day so I was able to head to the river path to get in a run. It was a little warm but there was a pretty good breeze. I really do like that path, it has black top, concrete and dirt. It’s a good mix. There are more than a few intersections (housing tracks) to cross but most of the cars always let me cross first. Even when I would like the break. 🙂 I had a problem with the easy part though. Stupid, stupid, stupid. I should have been aiming for a 10:45 average this close to a race. What do I do? Run an 8:26 mile. Seriously!? Yes, I know I should have slowed down but once I was part way through, I wanted to finish it. Stupid. What was I thinking?
So, yeah, I was a little sore today. I made sure to stretch and ice a bit. I wore compression socks inside my boots as well- pinstripe dress and argyle compressions socks. I’m so stylish. Then again who dressed me for Thursday’s run-
Stupidity aside, I am looking forward to the race. I am not treating it like a race but a long run. Just with a couple hundred friends and aid stations along the way. I love this race and I say this knowing the hill at the end will kick my ass, just like it has before. I like to call it the death hill, partly because of its’ incline and partly because it’s at mile 12. It’s time to add a new wine glass to my collection, too bad I don’t drink. 🙂 I just wish I didn’t have such a busy day tomorrow. With work and errands and packet pick up, I already feel short on time. Crap- I need to go to sleep!
For reasons why I am so nostalgic about Wine Country, read here and here.
Who else is racing this weekend? If you’re in CA, it’s gonna be a hot one!
Ever done the exact wrong thing on your last workout before a race?
Did you ever notice that average pace on the splits screen is different than that on the main screen? The main screen has Thursday’s average pace at 10:18 but above says 10:47.
15 thoughts on “Feeling the Need…To be Stupid”
Awh, we all do that sometimes!!! I LOVE running fast (well, fast for me) so it’s hard for me to slow down for my longer runs even though I know it’s a necessity!!!! ❤
I’ve been trying to get back to where I was last year and slowing down is part of it, but it is so hard sometimes!
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Before my last half I definitely ran more and faster than most people would recommend, but it worked out ok on race day. Hope the race was great!
My leg was so not happy on Friday- oops! But it was fun hitting those paces!
I know what you mean. Just do some serious stretching and rolling!
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Ah good luck on your race! Those were some pretty great runs you had!
Quite honestly, I think your intervals and strides were at a perfect pace for your half marathon goal though and there’s no need to worry about it. I don’t know what you’re using to find your goal interval paces, but those seem rather crazy to me. For instance, I’m training for a 1:45 half, and if I were doing 400’s, I don’t know that I could even pull off a 1:30 either (it’s been awhile since I did 400’s). I’d probably shoot for 1:35-1:40 and that’s tough enough. Just some perspective… 🙂
Thank you! I am using the pace calculator on the mcmillan.com website. I plugged in a 2:00 half finish and a 2:19. It made me glad I hadn’t looked at them first! It would have stressed me out! The paces felt pretty good to me so I think I will try them again on my next interval workout as well. Thanks!
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Ah ok. I actually think what McMillan’s gives is pretty accurate for longer distances but not so much when looking at interval speeds. I think this Runner’s World one is a little better for that: http://www.runnersworld.com/tools/training-paces-calculator. Since that one doesn’t calculate 400’s, this calculator uses the same estimates but adds in the 400s: http://www.oocities.org/mdetting/sports/pace.html
I think those are much more realistic (for me too!) and they’re based on a pace chart developed by Burfoot that we used in the RRCA coaching course 🙂 Also, according to these calculators, you’re pretty spot on with your training paces like I said! Hope this helps 😀
Awesome, thanks! I’ve never seen that last website, I will check it out!
Too. Much. Math. Ouch!!
Can’t wait to hear about the race.
Right? Math hurts, particularly while running! And just confuses me like during my race, hehe!
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I’ve experienced the split time different on my Garmin, too. Bugs me so much!
I’ve also run through clouds of gnats way more times than I would have liked… that’s the worst part about my usual running route around a pond. Extra protein?! 😉
Hope you had a great race!
Right? I can figure out where it gets both figures but I don’t know why it shows 2 different ones! Oh the gnats were disgusting! Even worse was the bug that flew in my mouth during the race on Sunday, I thought I was going to gag!
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