SOS: Week #3

Week #3 of speed training is in the books. The sun came back from its hiatus towards the end of the week, which made things much more pleasant. Rainy weather makes me feel gloomy, so I’d definitely rather have sunny and hot over rain any day!

Monday AM: 5 miles (8:37 pace)

I started the week off with an easy treadmill recovery run.

Monday PM: 5 miles (8:01 pace)

Daniel was ready to do a loop Monday afternoon after work, so of course I decided to tag along.

Tuesday PM: 5 miles (8:21 pace)

The rainy saga continues … track got rained Tuesday morning again this week. We slept in and did a loop that evening. For whatever reason, I was majorly on the struggle bus for this run and even had to stop and walk for a little bit during the last mile. Eek!

Wednesday AM: 1 mi. WU, 8 X 400 w/ 200 float, 3 mi. CD

We woke up to more rain Wednesday morning, which was a major bummer. I had another workout planned for the week in addition to the 400s, so I couldn’t push the workout back another day without getting to the end of the week and having back to back to back hard runs (I used to be really, really bad about doing that to myself). Daniel and I ended up at the track by ourselves Wednesday morning. We get major hardcore points for doing a track workout in the rain!

The track was very soggy, which makes sense after 10+ days of rain. Argh. I wouldn’t say that either of us were thrilled to be out there in the beginning, but once we got into the workout were done, we were definitely happy! My workout was supposed to be a 2 mile warm up, 12 X 400 and a 2 mile cool down, but I modified that slightly in order to do the same workout that Daniel was doing. He and his buddies have done this same workout a few times and I hadn’t ever done it, so I kind of wanted to see what it was all about.

The workout is basically just 400 repeats w/ a 200 recovery except for that you don’t truly get a recovery. You are supposed to keep the pace for the 200s at close to 1 minute per mile over your 400 pace. As an example, my typical recovery between intervals would be close to 8:30 or 9:00 pace, but for this workout the “float” pace was close to 7:00 pace (which means you still have to push). It was very difficult to get into the mindset of continuing to push through the 200s, since I am so used to completing an interval and having a recovery period.

Daniel and I started the workout together, but he got ahead of me during the first 200 float (since my body was still like “what in the world are we doing “) and he steadily got farther ahead as the workout went along. The funny this is that our 400 splits were almost identical even though we didn’t run any of them exactly together except for the first one. He crushed me on the 200s though! Haha. My 400 splits were 1:28, 1:26, 1:28, 1:27, 1:27, 1:26, 1:26, 1:26. I finished with a 5K of 18:54 (give or take for Garmin accuracy issues when running on the track).

Wednesday PM: 4.5 miles (9:01 pace)

The rain FINALLY cleared out Wednesday afternoon (for good!) and Rebecca, Savannah and I were able to celebrate National Running Day with an easy run that evening.

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Thursday AM: 7.5 miles (8:34 pace)

It felt amazing out Thursday morning! It was so nice that I found myself wishing I had a workout so that I could capitalize on the cooler weather. You know you’re a runner when you think of cool weather in terms of how much better your paces would be that day. But alas, I had to put an easy day in between my workouts and so Thursday morning was just a nice easy run with the Daniels.

Thursday PM: OTF Class (3.7 miles @ 7:15 avg.)

Thursday’s class was intense! It was “power day” at OTF, which is apparently one of their tougher classes (this was my first experience with it). I actually had intentions of taking it kind of easy, but there was a competition going on between all of the classes that day to see which class could earn the most splat points (i.e., minutes in the orange or red heart rate zone) and I just couldn’t let my class down. My competitive nature got the best of me and I pushed a little harder than I was planning, but oh well. I had fun and got a great workout in. Win, win!

Friday: 2 mi. WU, 4 X 1.5 mile (9:45, 9:41, 9:41, 9:41), 2 mi. CD

Friday morning it was time to tackle the second workout of the week. This one was a bit longer than anything I have done in several weeks, which was a tad intimidating. I decided to hit the track for this one (have I mentioned how much I am loving the track recently?!) and thankfully, I had some good company.

The goal range was 6:20 to 6:30 pace for the repeats and I stayed right within that range, so I’m very pleased with how that went. I didn’t realize it until I looked at my splits after the fact, but the last three repeats were all the exact same. I couldn’t do that again if I tried! My mile and half mile splits within those three are all slightly different, so it’s crazy that the sum was exactly 9:41 on all three. I really felt like I was fading on the last repeat, so it was great to see that I held it together. Definitely goes to show that sometimes our perception doesn’t line up with reality. Even if you feel like you are struggling late in a race, just keep pushing and you might surprise yourself!

Saturday: 7.5 miles (8:50 pace)

After Friday’s workout, I wanted to take it fairly easy on Saturday. Rebecca pushed Savannah in the stroller, which definitely helps to keep our pace honest, but I don’t know how much of an “easy” run it truly is when you are pushing a 30 (ish) pound toddler. I offered to push her up one of the hills and goodness gracious … that is tough! I don’t know how she does it. At one point the front wheel almost came off of the stroller, which was no bueno. The official diagnosis is that one of the thingys came loose from the other thingy. Amazingly enough, we managed to fix it ourselves, which was good because the guys left us in the dust long before this little mishap.

Sunday: 10 miles (8:04 pace)

Sunday was supposed to be long run day, but I decided to call it at 10. Physically I felt fine, but for whatever reason, I just didn’t feel like running any farther. I am more focused on my speed workouts than distance workouts at this point, so I had no qualms about cutting it short. The Hot Trot 5K is coming up next weekend and I want to be relatively fresh for the race. It is definitely one of my favorite races of the year!

Gotta run! I hope you had a wonderful weekend!

3 thoughts on “SOS: Week #3

  1. You had a really great week even if your “long run” was “Only 10” (which in the heat of summer, and given all your other workouts, easy miles, and upcoming race, is probably just fine). It rained and stormed here a lot this week, so I was thankful that Thursday-Saturday were relatively nice! I would rather have heat and humidity than depressing weather, too.

    That 400/200 workout sounds really intense! What pace do you use for the 400ms? I know you listed out your pace but I mean, is it 5K pace/10K pace, etc?

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    • Hey Amy, this workout is my favorite. The goal is to complete the 400’s at goal 5k pace, then the 200’s are to be done at 1 minute per mile slower (if your 400’s are at 5:45, then the 200’s would be at 6:45 pace). After you alternate 400/200 and do 8 of these, you do extra 200 at 5k pace to make a total of a 5000 meters for the workout.

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  2. Pingback: Daniel’s Ironman 70.3 Augusta Training Log (Week #2 (of Blog Documentation)) | Mobile Bay Runner

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