I can’t believe that it’s already been two months of the ‘summer of speed-work’ training cycle. I mean, I guess I kind of can believe it and can’t believe it at the same time. On one hand I feel like I have been spending A LOT of quality time at the track and that I have already done so. many. workouts. On the other hand though, I guess it just doesn’t seem like we should be over halfway through July. That just seems crazy.
I have one more big week of training and then a trifecta of evening races the next three weeks. My summer training has, for the most part, been in preparation for these races … a one mile race (July 27), a 5K (August 1) and a two mile race (August 8). What will come after that is still somewhat TBD.
I did most of my running on the treadmill this week. For whatever reason, it just seemed to happen that way. I ran at the track a couple of times and did the usual long run with our training buddies though, so hopefully this recap won’t be a total snoozefest.
Monday: 9 miles (8:37 pace)
Started off the week by doing 5 miles with Daniel and 4 more on my own.
Tuesday: 3 miles (8:24 pace) + 8.5 miles (8:16 pace)
I had an early day Tuesday and didn’t have time for anything more than 3 miles. I intended to do my workout Tuesday evening, but my motivation for running hard is usually about a 1 out of 10 around 5 p.m. and I settled on an easy run instead.
Wednesday: 2 mi. WU, 12 X 300 (61, 60, 62, 61, 63, 63, 60, 62, 62, 62, 61, 61), 2 mi. CD
The workout this week was 300 meter repeats, which is not a typical distance. It seems like 200s and 400s are fairly standard, but 300s definitely aren’t. I know I have done a 300 workout one other time, but I can’t recall when exactly that was. A quick search of my training spreadsheet didn’t reveal that any 300 meter repeats have been done since January of 2015 though, so I guess it was likely 2014 and I don’t feel like digging through my paper training logs from that year to see what my times were. Nerd fail. Darn.
The workout ended up being pretty similar to a 1:00 on, 1:00 off workout, as my goal range for the 300s was 60 – 62 seconds (5:20 to 5:32 pace) and the recovery was a one minute jogging recovery. These faster workouts have been really challenging, but in a fun way! I rarely see paces like that when I run and it gives you a bit of a confidence boost, just knowing that your legs can do it (even though it may feel like death).
Daniel came to the track with me, but wasn’t doing a workout (he had done a hard bike ride the evening before). This was the first workout that I’ve done completely solo in a while. I missed having someone to push with. It really makes a huge difference! Overall, I was happy with how the workout went. I think it may have even been a tad cooler than it has been, which was helpful and I was able to stay pretty close to the target range. I happily carried my endorphins around with me the rest of the day.
Thursday: 7 miles (8:50) + Summer Track Series (800, 4 X 400 relay and Milk Mile)
I did an easy treadmill run Thursday morning before work. Thursday evening we went to a fundraiser for the Robertsdale High School XC team (Rebecca’s team). The three events at this meet were an 800, the 4 X 400 relay and the grand finale … the milk mile!
We got to the track around 6:15 and did a one mile warm up. The weather was iffy, but thankfully it moved out just in time for the meet to get going at 6:30. In hindsight, I probably should’ve done more than a one mile warm up, because I don’t think my legs or lungs were ready for the pain of the 800! Wowza. I sometimes forget how badly it hurts to race an 800. I think my official time was 2:41. I likely positive split the heck out of those two laps. I didn’t think to lap my watch when I came through the first 400 though, so I don’t really know. I know that my legs and lungs were ON FIRE about midway through the second lap and that when I was done all of my extremities were tingly. I’ll take a marathon over an 800 next time, please and thank you.
The 400 wasn’t nearly as painful as the 800, but left my feet and hands similarly tingly. I ran the 400 in 75 seconds which is exactly what I thought I would do. Sweet!
The big event at this meet by far though is the MILK MILE! It’s every bit as disgusting and awesome as it sounds. You drink 8 oz. of milk, run a lap around the track and repeat 4 times for a total of 32 oz. of milk and one mile of running. The time doesn’t start until after you drink the first cup of milk, but after that the time you spend drinking the milk counts towards your overall time. If you vomit, you have to run an extra “penalty” lap. No one has actually gotten sick and I think Rebecca said this was the 6th year of the milk mile. That is pretty incredible in and of itself. Also the pressure is on because no one wants to be *that person* that ruins the streak. Haha.
The worst part of the whole thing is actually just standing on the starting line holding that first cup of milk in anticipation of what you are about to (willingly) do to yourself. Okay, so maybe that isn’t as bad as the milky regurgitation in the back of your throat as you run or even as bad as the post-run milk baby that grows in your unsettled tummy. So lovely.
For me, the actual running part wasn’t that bad. I had a hard time getting the milk down each lap, just in a sense that it took me a good 15 seconds to drink each cup whereas a few of the guys were throwing them back in less than 5 seconds! It was so crazy! After carefully studying the footage and pictures (sarcasm), I think my cup tilt is part of the problem.
You can see from the picture above that Young Daniel has his cup parallel to the ground, which makes for optimal drinking capability, whereas mine is barely even tilted upwards at all. I don’t think I really *wanted* another cup of milk at this point.
I was the first female finisher with a time of 6:40! I think there were 3 girls total that ran. I’m sure you’ll find that hard to believe that this was a predominantly male event. After the race, we set out to do a one mile cool down, but that didn’t happen. We decided to just call it a day and let our milk babies continue to hang out in our tummies.
Daniel and Jessica. I adore this picture. I think she’s got him beat by just a smidge.
Friday: 5 miles (9:04 pace) + 6.2 miles (8:38 pace)
I was surprisingly sore Friday morning! I decided to do a double only because I realized that my favorite podcaster had a wonderful guest (Tia!) and I didn’t want to wait a single day to listen.
Saturday: 15.5 miles (8:08 pace)
Saturday was my longest run of the summer! Rebecca did 19 miles and I met her a little earlier than the rest of the group, so I ended up with a couple more miles than usual. It was a good, sweaty run.
Sunday: 7.25 miles (8:19 pace)
Rebecca and I got in a good run together Sunday evening. We somehow both managed to not run Sunday morning (unplanned and not on purpose), which rarely happens, but I’m so glad that it did. There’s nothing like a good run with a better friend to finish off the week on a good note.
I hope everyone has a great week!