Run!, Training

1/4 Mile At a Time

Image result for 1/4 mile at a time memes

Or in my case I die 1/4 mile at a time.   😛

In my phone call with Coach Jenny with Ekiden last week we discussed the partial training schedule she had for me.   She had intervals scheduled for this Wednesday.  Sweet!  I love intervals even though I know I do them wrong.  Run like hell than slow jog (walk) for a bit?  I’m all over that.  Except I noticed the plan doesn’t say recovery.  It said float.

Wait a second- what the hell is FLOAT?!

So I asked.  Float is less of a recovery and more of a push.  Instead of a recovery pace, you run closer to tempo pace.   The logic behind it is two fold.  One is that you get used to running the intervals on tired legs without a full recovery.  Second is that your tempo pace should feel a little more comfortable post speedy interval.   Ok, makes sense.  Sounds intense but makes sense.

But could I do it?

Well, kind of.  I headed to the lake path on Wednesday since I knew I would need flat and easy for this.    My legs have been achy so I even had compression socks on for a shorter run.   I had programmed 5 intervals into my phone but had a feeling I would only be completing 4.   Yep.  😛

After a 1.25 mile warmup, I hit the first 400.  8:03 pace, yes!  First float? 9:08 pace.  Sweet!  But I felt like was going to lose my cookies.  Could I keep doing this?

Pace
Set 2-  7:50     9:16
Set 3-  7:48     10:49
Set 4-  7:50     10:37


So my speed intervals sped up but my float intervals slowed down.   That crap was hard!  There were a few times I came to a complete stop just panting.  Granted those times were also to avoid being hit by a car or a kid on a motorized mini motorcycle thing but I milked them for all they were worth!

I cooled down with another mile but man I was toast.   I felt pretty good but out of shape at the same time.   It’s frustrating but it is what it is right now.  It gives me something to work on, right?  Or whine about.  😛

Do you like speed work?

Ever heard of a float interval?

Happy Friday!!!! What are you doing this weekend?

 

 

 

Run!, Slacker

Bye July/ Week 8 Recap

First up, let’s talk about July.   July did not see the mileage increase that I was hoping.  Between a week of feeling meh some achy legs and well life, the number didn’t grow.   Instead, my mileage held steady.   Which for right now, I am calling a win. July Miles

Miles- 64.30
Races- Shoreline Half

So let’s move on to last week’s training!IMG_1410Monday- 4 Miles

This run sucked.   There are no other words for how much I hated this run.  There was some reason I was running on Monday instead of a rest day like usual.  Except even then, I couldn’t remember why.  Maybe it was a combo of all the fair walking on Saturday plus the speed work on Sunday but my legs would not work.   I knew I was tired and was aiming for a nice easy run at recovery pace.    Instead I got a jumbled mess- 14:09, 10:51, 10:08, 9:43.   Even walking felt funny at the beginning so I walked more.   Then I ran too fast when I did run.  But even that felt like I was slogging through peanut butter while running.  IMG_1416Tuesday- Rest

Awesome.   Plus I enjoyed Monday’s usual pizza night just a day late.   I said 80/20 paleo right?   But even more shocking- I left the building!  Haha.  But seriously, I can count on 2 hands the number of times I’ve left the building during work for the last 2+ years.   I had to get my book swap package in the mail so I decided to walk on down to the post office.    It was farther than I thought in heels- oops!

Wednesday-

Seriously, is Wednesday a black hole?  Why can I never remember it?FullSizeRender (21)Thursday- 4.26 miles

Same route as Monday but a better run overall.   My mom met me there so I ended up walking the first mile with her.   15:01, 10:08, 9:41, 9:09.   Seriously, what is with this route and the progression miles?   One of these days I will get my weekday runs back up in miles.   One day.    I meant to run slower due to achy legs but nothing seemed labored so why not?

Friday- Rest

I survived cookie day unscathed!  Woo hoo!!    Plus grocery shopping for all the veggies.  🙂

Saturday- Rest

Walked around SLO most of the day and did a little shopping.  I really mean little- I bought one shirt.   But I got my steps in so yay!     I also woke up to an email regarding the HP swap I signed up for that had me scrambling all day.   Let’s just say I am starting over…only 2 weeks from ship date.  Well crap.  Is it odd that I think the time crunch pressure might be fun?  I ended the evening at movies.  We saw Mission Impossible.  Not my choice but I was outvoted.  It wasn’t bad.  I also ate way too much popcorn.

IMG_1456Sunday- 7.3 mile long run

My mother was going to clean/ organize the tennis courts so my plan was to run early and meet her there then she would give me a ride home.    I was feeling rough that morning so I set out a little behind schedule.   I then walked the first 10 minutes just to make sure I was even ready to run.   Other than that first mile I maintained a 10:30 pace for the rest of the run.   I am completely ok with that pace for a long run right now.   It was just under 5 miles to the school and I finished the rest on the track.    Mile 4 makes me laugh.  I hate running the bridge across town and tend to pick up the pace there.   As much as I can with 4 stop lights that is.  Then a hill hits you in the face so you slow down.  😐    Outside of the obnoxious humidity (68%!) I liked this run.   I felt pretty good afterwards.   😃   Oh, and I meal prepped salads for lunches for the week. Who am I?

All in all, an average week.  I felt tired all week so I passed on my speed work.  I am sure smoothies for lunch and cutting back on soda added to the tiredness but I anticipated that so I planned to take it easier this week.    My mileage stayed pretty consistent to previous week so that’s a plus at least.     Going into this week, I have some scheduling issues but I would like to see the miles increase.  Pace will depend on how I feel with my stupid stomach and new (goal) eating habits.  Fingers crossed!   As for August?  Keep on keeping on.  😄

How is your training going? 

Any streets/ bridges you dislike running?

Seen any good movies lately?

What are you looking forward to in August?

Ambassador, Run!, Slacker

8 into the Wall

Ooof, it’s been a long week.  And I have 2 more days of work to get through, wah.  Ok, now 1 since I fell asleep before finishing this last night.

I knew going into this dietary change that the first few weeks were going to be rough.  I just didn’t realize how tired I was going to feel.   This is a new level of tired.   In some ways the adjustment is going easier than I thought but I know it will take a few weeks to figure things out and get in the flow.    I’d like to try to give it some more time before I get into more details, hopefully.  I’m anxious about how it will go over for some reason.IMG_9971

Last week we hit the 90’s a few times and this week we have had some crazy wind going on.  I left work on Wednesday and was treated to 35 mph winds.  Which might be nothing to someone else but is about 16x the normal for around here.    I was glad I wasn’t running until Thursday.   Plus, Thursdays’ run was making me anxious so putting it off was a little bit of denial.    Thursday was the rescheduling of Tuesday’s speed work.   8 miles on tap- 2 mile warm up, 4 miles at half marathon pace, 2 mile cool down.    Say what?!  8 miles mid-week was the first part that made me anxious.  Luckily I had a half day on Thursday, so that was kind of awesome.  As for half marathon pace miles, I have never intentionally set out to run those paces in a run outside of a race.   When I cut back on the speed work in March due to my hamstring issues the only workouts I missed or abbreviated were tempos or intervals.  This was the first time pace miles were on the schedule.   Plus being so tired and basically under-fueled made me nervous.  I am all for running on an empty stomach but it’s been a very light few days- calorie wise.  I wasn’t even sure I could hit those paces right now.IMG_9974

While the idea of lapping the lake numerous times didn’t thrill me, I headed to the lake path after work to get in the miles.    I parked on the backside so  I could have easy access to my car.  I treated it like an aid station.  I left my water in the car and had some string cheese in case I needed a snack.  IMG_9964Mile 1 felt tough but manageable but I was still thinking of only doing an easy 5.    I was feeling better in mile 2 so I decided to stick to the original plan.   Mile 3 felt hard but not too bad, 9:13 wasn’t where I needed to be but it was pretty damn close.   I was trying to not look at my watch while running and just judge by how I felt.  Mile 4 felt similar to 3 but clocked in faster at 8:56.  I was feeling pretty good but had to detour to the restrooms.  Another plus about running at the lake.FullSizeRender (5)Starting mile 5, I was still feeling pretty good and starting to think I was going to pull this off.   Seeing 9:05 when it buzzed was pretty cool.   I was still only looking at my watch when it buzzed the lap splits.    Mile 6 was a whole other story.  I have no idea what happened.  I felt like I was putting out the same effort and running the same pace but I happened to glance at my watch and I saw a 10:00 lap pace.  What?!

I had walked slightly more in the beginning of the mile because I had to dodge around a large crowd of people in the park.   No matter what I did, I just could not get the lap pace down.  I felt like I was running through sand and my legs just wanted to stop moving.  Then as I neared my car again, I noticed a truck parked length wise behind it blocking it in.  What the hell?  I stopped a bit away to see what was going on and instead of hitting pause, I hit the damn lap button.  Ugh.  Turns out the truck was just a city worker replacing the doggie bags in the dispenser.   I then ran on, trying to hit my pace for what I thought was left in that mile.   Didn’t happen.

Pace miles done, all I had left was the cool down.  The rest of mile 7 still felt hard and sluggish.   Mile 8 felt much better.  I had a delusional moment during 8 where I briefly considered trying to run my 12 miler right then.  Luckily sanity kicked in and I finished with 8.     Miles 6 and 7 kicked my ass and I was considering more?  I walked back to my car using the fitness equipment along the way to stretch.

So, I hit pace for 3 of the 4 HMP miles.  Not too bad.  I really wish I would have hit the 4th mile as well but I am still calling it a win.   Now I just have to figure out how to get through a 12 miler this weekend without running into the same wall.  I think I may slow my pace to a crawl to get through it.   Make my goal time on my feet, so even if I have to walk part of it, that’s fine.  But we’ll see how it goes.

What about your weekend?  Long run or race in the plans?

12 mile crawl or solid 8-10?

How is your weather?

Run!, Slacker

Kick It Out

Monday came and went and I was in the oddest mood all day.   I was tired, like stupid tired but for some reason I wanted to run.  Which is odd in itself because Mondays are my rest days and I always look forward to just going straight home after the chaos that is Monday.   Thing is, Monday’s have only been a rest day since fall and darkness sent me into the gym in the evenings.   I refused to go to the gym on Mondays because of the crowds so I picked a Tuesday- Thursday schedule.   Last summer was more of a run when I felt like it kind of schedule.  isWatermarked

I kept it super easy on Sunday with a puppy jog, on more populated roads, so I optimistically packed my gear on Monday morning.  I still wasn’t convinced but figured if I stuck to the usual plan at least I didn’t have to pack for Tuesday.   🙂  Slacker at my finest, right?   After work, I was still dead on my feet but wanted to run.   So I changed into my gear and then just couldn’t decide.

I was like Goldilocks, I didn’t want to run at work because it was too windy and kind of chilly.  I drove towards run town but wasn’t feeling it either.  It was still windy and I wasn’t liking the temp my car was showing.   Which was sad because it was in the 60’s.  Plus I figured one lap of the lake and I would end up bailing the first time I passed my car.  So I headed home for the river path, opposite end of town from lion sightings.   Third time’s the charm?isWatermarkedI set out with the low goal of 20 minutes.  If I still wasn’t feeling it, I would call it and just go home.    As I walked my warmup, I noticed something.  The way the sun was going down behind me and where the pouch on my belt was, I had the perfect silhouette on the ground.  I first selfishly noted that my shadow looked thin, thank you tricks of the shadows.   Then I noticed my hips, well first the previously mentioned pouch and how it was moving.  My hips were all over the place.   Do they always do that?  I am trying to run for crying out loud not strut the catwalk!

I started to run and just felt off for the next half mile or so.  Nothing ached or hurt, it just felt awkward.  Maybe it was because I was thinking about it more?   It seemed like my left leg wasn’t fully engaged in the party.  So I decided to focus on my form for the rest of the out and back.   I ignored my pace and my watch buzzing at my usual walk intervals (I’m still using walk breaks on most of training runs) and just paid attention to my legs.   I tried to focus on bringing my left leg around but telling myself that didn’t work.   Next I told myself to bring my knee up a bit higher on each step.  No luck.  I was running tall but it wasn’t helping.   IMG_9828The word “kick” lodged in my mind around mile 2 and for the next 2 miles, I repeated that to myself every few feet.    I focused on how I kicked back each time my left leg moved- not sure if that makes any sense.   I felt straighter and any ankle twinginess I had went away.  I felt pretty good at the end of the 4 miles but man my brain was tired.  Trying to think about my form and run at the same time was hard!  But I felt better than I had prior to my run.   :0    I checked out my Garmin data later and noticed a few things.   Over the last 2 miles, my average cadence picked up and my stride length increased.   The cadence made sense but I felt like I was taking shorter strides.  Huh?  And my run inadvertently turned into a mini progression- 12:52, 10:04, 9:25, 8:30.  Double huh.

Now to see what happens next run.

Ever felt like your stride was just funky?  What did you do?

Ever been completely exhausted but felt the urge to run?

Run!, Slacker

Feeling the Need…To be Stupid

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.   🙂IMG_9632My 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!!!

On to Thursday
On to Thursday
Stupid!!
Stupid!!

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-

Not even close!
Not even close!

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.