Hello friends! It’s Wednesday, so you know what that means … Workout Wednesday. You got it!
I kind of blew up my running schedule this week because I decided that I wanted to run a 5K Saturday that wasn’t previously planned. A couple of our friends are doing it so, you know, FOMO. The problem is that I was supposed to have a tempo run today and a fast finish long run this weekend and figuring out how to work the 5K into the mix without having back to back stress days proved to be a bit of a challenge.
One of the main principles of our training philosophy is the stress and recover principle. You stress the body when you run fast or run long (or both) and then you let your body recover with a short or easy day (or both) or with rest. Once your body has recovered from the stress run, it is stronger and more adapted to the stress, which leads to improvements in your running fitness.
I knew that I couldn’t do my long run Sunday if I race the 5K Saturday, so I thought about doing my long run today, which would give me two days to recover for the 5K and I was just going to consider the 5K as my tempo run. As I was running this morning though, I had an epiphany. Monday is a holiday and there is actually a 4 mile race close by and so I can pretty easily do 14 to 16 miles before that race and then do the 4 mile race as my “fast finish.” I really like this idea because it will force me to actually do the fast finish portion of the LR. I have a tendency to bail on the fast finishes far too often.
After I got that all worked out, it was back to regularly scheduled programming this morning, which was a tempo run. The workout was supposed to be a 2 mile WU, a 5 mile LT tempo (6:20 – 6:30 pace), followed by a 2 mile CD. What I actually did was a 3 mile WU, a 4 mile tempo (6:48 average) and a 3 mile CD. Daniel did the workout with me, which made it a lot better!
The 2 mile warm up got stretched out into a 3 mile warm up because there is a huge hill on our route right at mile 2 that is basically an entire mile long and there was no way that I was going to start the tempo on that thing. We knew that 6:30 pace would likely be tough to hit, so we decided to try to stay in the 6:45 range. I entered the temperature and dew point into my calculator when we got back and my LT tempo range for 78 degrees and a dew point of 75 is actually 6:43 – 6:47, so we were almost spot on! That made me feel a lot better!
Don’t beat yourself up over your paces during the summer. Do the work and wait patiently for fall. It’ll all be worth it.
I found this cool little running survey floating around the interwebs and I thought it’d be fun to complete. Here goes …
What is your favorite type of cross training? LOL. Of course this would be the first question. I don’t do a lot of cross training at all, but I guess the question asks about my favorite type not the frequency of the activity. I’m going to go with paddle boarding. It’s a good core workout and it’s challenging, but relaxing at the same time.
What is your favorite song to run to? Goodness, that’s a tough one too. This survey might be harder than I was expecting. Favorite song definitely changes from time to time. One of my current favorites is “Fight Song” by Rachel Platten. Another all time favorite would be “Break My Stride” by Matthew Wilder.
What brand of shoes do you wear? Brooks all the way!
Do you wear a hat when you run? If it is raining, definitely. Otherwise, it’s usually only to hide dirty hair.
What temperature is your favorite for running? 55.
Do you run solo or with a buddy? Preferably with a buddy (or two or three).
Are you a morning, noon, or evening runner? Yes! Haha. Most frequently I am a morning runner, but I do evening runs a couple of times per week and the occasional lunch time run.
Do you have any big races coming up? I’m trying to decide on a fall marathon. I know I’m going to do one, it’s just a matter of figuring out which one that will be!
What is your favorite post run snack? I don’t know that I have a favorite post-run snack. I’m usually not extremely hungry immediately after running. In the morning, I usually have yogurt and oatmeal after my run.
What is your favorite distance? My favorite race distance is the half marathon. My favorite distance to run would probably be 10 miles.
What is your favorite race? I don’t think I can pick just one here, so I’m going to call it a tie. First Light in Mobile was my first marathon, so that holds a special place in my heart. I’ve also done the half there several times as well as the relay, which is always a blast. Rock ‘N’ Roll New Orleans is the co-favorite.
Do you wear a Garmin? If not, how do you track your distance? I go through phases with the Garmin, but I am currently all-in. I somewhat recently get the new Garmin Forerunner 235 (with the built-in heart rate monitor) and I love it, so that is contributing to my all-in phase. I also somewhat recently joined Strava and so, I have to wear the watch to upload my run to Strava. If you didn’t Garmin it, it didn’t happen.
What is your least favorite race? I kind of hate to even answer this one, but since the question is here, I’ll do it. I am really not a big fan of the Azalea Trail Run. It’s one of the biggest 10Ks in our area, but I just don’t like it.
Who is your running idol? I am a big fan of Desi Linden and Meb Keflezighi.
How long have you been running? I started running track my junior year in high school.
Do you wear your engagement/wedding ring when you run? No.
What is your favorite type of run? Long runs are my favorite 🙂
What do you drink to stay hydrated? Nuun.
Where is your favorite place to run? Favorite place to run would probably be the beach. I love to go out for a run on vacation early in the morning before everyone else is awake. I usually do most of my miles on the road and finish it up with a couple on the beach. You can’t beat that.
What do you take on a run? Does it vary by distance? I don’t typically take anything with me when I run with a group. If I am running alone, I take my phone and mace or some sort of protection device. I am trying to do a better job of carrying a water bottle with me during the summer time long runs.
Your turn! What is your favorite race? P.S. Any good fall marathon suggestions are welcome!