Week #4: SOS + Ironman 70.3 Augusta

Happy Monday!

8fac1dadc4fb8f5047da1e96b154c794

Our “summer of speed” and Daniel’s Ironman 70.3 Augusta training is plugging right on along. I’m fairly organized at this point in the week (like 5 minutes into things … haha), so we are going to go with a combined recap of our workouts from last week. I’m in pink and Daniel is in navy (so clever … I know :)).

Monday: 5 miles (8:27 pace)
Monday: 5 miles (8:25 pace)

We started the week off with an easy loop Monday morning (Daniel’s watch likes to beat my watch).

Tuesday: 2 mi. WU, 5 X 1200 (4:38, 4:36, 4:32, 4:33, 4:37), 2 mi. CD
Tuesday: 1 mi. WU, 16 X 200 (42, 42, 41, 40, 42, 41, 40, 41, 41, 42, 41, 42, 41, 42, 41, 34), 1 mi. CD

We were *finally* able to get a track workout in on Tuesday this week. Jill, Rebecca and I did some 1200s. I was a little surprised to see a 1200 meter repeat workout on the schedule. I haven’t done 1200s in a really long time (maybe 5 years or more ago). I think I would’ve been slightly dreading this workout had it not been for the mile and a half repeats that I did last week on the track. I did 6 laps around the track for the mile and a half repeats and a 1200 is *only* 3 laps. Granted it is 3 laps that are run at a decent clip faster than the mile and a half repeats … but still. I was trying to focus on the positive.

The 1200s were supposed to be run at close to 5K pace. My times were 4:38, 4:36, 4:32, 4:33, 4:37 (the paces ranged from just over 6:00 to close to 6:10). It was hot and humid during this workout (I know that’s pretty much a given at this point, but for some reason it still makes me feel better to go ahead and type it out) and I was really working to hold the pace during the last 1200. I was happy with the workout and definitely felt like effort-wise, I was right where I was supposed to be. I didn’t know it at the time, but those paces ended up being spot on with my 5K race pace on Saturday.

They guys went a classic race-week staple workout … 200 meter repeats. They did 16 X 200 and crushed it. They were really moving on that last one! Holy smokes.

Wednesday: 8 miles (8:27 pace)
Wednesday: 21 mile bike (20.2 mph)

Wednesday morning I ran some easy miles with Young Daniel and Cody while Daniel biked. Everyone’s legs were definitely feeling the workout from the day before.

Thursday AM: 8 miles (8:29 pace) + 4 miles (9:08 pace)
Thursday: BRICK! 40 minutes of biking on the trainer + 5 miles (8:17 pace)

It was souper humid (translates loosely to: feels like running through a bowl of soup) Thursday morning. Young Daniel and I did 3 miles while Daniel biked and then we met back at the house and all ran 5 miles together. Daniel had a work function to go to Thursday evening, so I decided to do a few treadmill miles while he was gone. Two of my favorite podcasters were on a show together! I geeked out over it.

Friday: 5 miles (8:23 pace)
Friday: Rest Day

I ran 5 miles with Young Daniel Friday morning. We saw a tortoise and a hare (or you know … a turtle and a rabbit) right beside each other during the last mile of the run. It was almost as if they were racing or something. That’s gotta be some sort of sign right?!

c3206954a5d17c99efcc31947991ae8e

Saturday: Hot Trot 5K (19:01)
Saturday: Hot Trok 5K (18:43)

We both did Hot Trot Saturday morning!

027

You can read all about my race in the recap above. Daniel’s splits were 6:02, 5:58, 6:00, 0:43 for a time of 18:43. It seems like the biking he has been doing has helped him aerobically. He’s running great!

Sunday: 13 miles (8:46 pace) + 5 miles (7:55 pace)
Sunday: BRICK! 50 mile bike (19.4 mph) + 5 mile run (7:52 pace)

Our group met for our weekly long run and coffee conversations Sunday morning this week, as pretty much everyone raced on Saturday. We survived a solid, soggy 13 miles. Daniel left the house super early and rode 50 miles on his bike and met us at Warehouse afterwards. His goal in his race is to average above 18.6 mph for the bike portion, so he definitely did that today. Boom! He wanted to do a brick workout and he somehow convinced me to join him for a 5 mile loop once we got home (hashtag bad decisions).

That’s it for now. I hope you all have a wonderful day and a great week ahead!

d42c74e5bb6c6c5d30fcc000f3b7a7a4

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.

002

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!

April Recap

Hi, hey, hello!

How’s it going? Can you believe today is the last day of April? Me either!

Month Recap: April 2017

Workouts: There were several long runs and a few other workouts this month.

26 mile long run

Easy run w/ 10 X 1:00 pickups

2 mi. WU, 12 X 400 (ish) hill repeats (1:37, 1:35, 1:35, 1:34, 1:37, 1:37, 1:39, 1:39, 1:37, 1:36, 1:37, 1:38), 2 mi. CD

24 mile long run

2 mi. WU, 8 mile AT tempo (7:02, 6:53, 7:05, 7:04, 6:44, 6:40, 6:42, 6:44), 2 mi. CD

16 mile long run w/ fast finish (7:10, 7:01, 7:00, 7:13, 7:31)

2 mi. WU, 2 X 2 mile (6:36, 6:26, 6:07, 5:50), 2 mi. CD

Favorite workout: My favorite workout was the last workout of the month (and last workout before the 50K). It was a 2 X 2 mile progression workout. We had a really nice, cool morning (which unfortunately seem to be becoming few and far between) and we had a good group at the track. I negative split each mile (which was the goal of the “progression” part) and ended up running faster than I was supposed to (which rarely happens). Goal paces were 6:50, 6:40, 6:30 and 6:20 and actual were 6:36, 6:26, 6:07, 5:50.

I ran the first two mile set slower than the Daniels and so my mission on the second set was to catch them. Having someone to chase down definitely helped my motivation. I caught up with them with about one lap to go on the last mile of the second set. As soon as I caught up to them, they kicked it up a notch and left me in their dust. Nothing like a little friendly competition to make you run a little faster!

012

Races: I ran the Gulf Coast Half Marathon in Pensacola this month and I also participated in the Race the Town Scavenger Hunt yesterday in downtown Fairhope.

While I didn’t do a “formal” recap of the scavenger hunt, I want to do a little “mini” recap here because it was so much fun! I wasn’t originally planning to do this event at all, but a few girls from our old small group had a team and one of the girls wasn’t able to do it. They needed a last-minute fill in and I was happy to do it. I honestly wasn’t entirely sure what I was getting myself into.

Each team received a clue book the day before the event and there were 15 clues or “stops” scattered throughout downtown. There was a bar code at each stop that you had to scan to get your assigned challenge and once you completed the challenge you got a stamp in your clue book. We did things like push ups, squats, jumping jacks, wall sits, etc. at each stop and the race ended up being just over 2.5 miles total.

One of the challenges was to take a selfie and post it to social media. There was a team right in front of us and when I saw them stop to take a selfie, I was like “c’mon girls … they’re stopping to take a selfie, we can totally catch them.” Turns out it was part of the race! Ha.

027

The event was hosted by FIT by Jessica and benefited the Fairhope Education Enrichment Foundation (FEEF), which provides educational enrichment opportunities for students who attend Fairhope schools and the Baldwin County Foster & Adoptive Parents Association which provides care and resources to local foster and adopted children and their families.

It was a great event that supported great local organizations. We had a blast and ended up as the third place team! Our prize was three months of meal plans by FIT by Jessica (includes meal plan, recipes and shopping lists). I will take any and all help with meal planning that I can get. I’m pretty excited about that!

029

Favorite Race: The Gulf Coast Half Marathon was one of my favorite races this year (not just this month)!

Paces: Paces ranged from 5:50 to 9:31.

Total miles: 336!

Distances: Distances ranged from 5 miles to 26 miles.

Strength work: I stayed pretty consistent with my stretching, core and upper body weights this month.

Current book: Baby Love by Rebecca Walker.

003

Nobody freak out on me here (Mom, Dad, Daniel … I’m talking to you).

Here’s a little snippet: “Beneath the promise of “having it all” were mixed messages about motherhood: a woman risked being emotionally drained and intellectually stunted, losing herself in the process of caring for another. As Walker’s entertaining and insightful memoir attests, these messages created a new kind of struggle for many young women, and the decision to have a child became fraught with ambivalence.”

I’ve mentioned this a time or two, but having children is not something that I am 100% clear on (or even 50% clear on) and I have a lot of guilt about feeling this way, as there are so many people who yearn for children and struggle to have them. Throw in the fact that I am an only child and 1) my parents will not have grandchildren if we don’t have kids and 2) only children get a bad rap for being selfish and this just furthers my complex about that (as human beings we are all selfish, I get that).

The good news is that Daniel and I on the same page of ambivalence and we are still young.

Current music: I don’t typically download music to my phone, but every now and then I will hear a new song that I really like and I will buy it. This month I bought one song, “Warrior” by Demi Lovato. This song hit me like a ton of bricks when I heard it and I was immediately drawn to it. While I love an up tempo song as much as the next person, I also really love music that makes me *feel* something.

All the pain and the truth
I wear like a battle wound
So ashamed, so confused
I was broken and bruised

Now I’m a warrior
Now I’ve got thicker skin
I’m a warrior
I’m stronger than I’ve ever been
And my armor, is made of steel, you can’t get in
I’m a warrior
And you can never hurt me again

Out of the ashes, I’m burning like a fire
You can save your apologies, you’re nothing but a liar
I’ve got shame, I’ve got scars
That I will never show
I’m a survivor
In more ways than you know

Current craving: Sunshine and crisp air. It’s been overcast and overly humid (more than standard LA humidity) for several days and I’m ready for that to be gone. When it is cloudy out I am even more sleepy than normal.

Current guilty pleasure: We have a new Whit’s frozen custard location about a mile from the house, so we decided to try that out this weekend. We walked up Friday evening and got some custard. I went with the weekly flavor, which was lemon (I like anything lemon) and Daniel got an O’Henry George Whitser. We both liked it a lot and I’m pretty sure we’ll be back.

021

Brookser got some leftovers …

Current drink: Currently sipping on (my second cup of) Starbucks Creme Brulee flavored coffee. It’s not my favorite, but I’m a sucker for any sort of flavored coffee.

Current food: Eggs! Daniel has been making eggs (either in scrambled or omelette form) in the mornings and I am loving it. Oh the joys of having a kitchen!

Current obsession: Stalking the weather in Colorado! It’s definitely a bit chillier than I was expecting it to be (um … it’s snowing today). It actually does look very nice towards the end of the week though.

006.PNG

Current need: I need to be packing! We leave this week!

Current indulgence: I woke up this morning without an alarm and I honestly can’t remember the last time that I went to bed without setting an alarm. Of course my internal clock still woke up fairly early, but I was able to snooze it for a little bit longer.

Current bane of my existence: We have an armadillo friend that is slowly destroying our yard. We are really trying to keep our yard nice (which has not been our strong suit in the past), but this thing is making that increasingly difficult.

Please be impressed by our dipladenias that we planted this week.

004

Current procrastination: At the beginning of the month, I would say that my procrastination list was at an all-time high, but thankfully I have crossed off the majority of my to do list items in the last two weeks (such a great feeling)! I took a big pile of clothes to the consignment store, renewed my car tag, filed for our homestead exemption, changed our address with the post office and took the last few items to the frame store.

Currently I am back to status-quo with a fairly standard laundry procrastination. The clothes are washed, dried and even sorted on the bed. Now if only someone would fold them and put them away!

Current confession: I changed my contacts this morning for the first time in way too long. I guess the confession would be that 1) I wear my contacts until my vision becomes “fuzzy” and 2) I don’t remember the last time that I changed contacts.

Current quote: “When God gives you a new beginning, it starts with an ending. Be thankful for closed doors. They often guide us to the right one!”

9e221f51687877dea592bec1c4690ce5 Crop

Current excitement: Our new treadmill came yesterday! Our workout room is almost complete. We just need to hang a few more things and then we’ll be set.

008

Current companion: This little goober is resting while I blog. Everyone needs to take a lesson in relaxation from Brookser.

007

I hope you had a great weekend! See ya soon!

Weekly Workouts

Hello! Coming at ya this evening with a run-down of my runs for the week:

Monday: OFF

Tuesday: 9 easy + RW group run

Wednesday: 3 mi. WU, 4 mi. LT tempo (6:44, 6:18, 6:18, 6:31), 1.75 mi. CD

I was tempted to take this workout to the TM or even the track, but ultimately decided that since I race on the roads and I need to do the workout on the roads. I need to get used to pacing myself, running on uneven terrain and battling the elements (wind, weather, etc.). I extended the warm up to avoid a humongous hill during the first mile of my workout again this week.

The workout was a 4 mile tempo at 6:15 to 6:25 pace. I have noticed that I have a hard time settling into the pace on the first mile of my tempo runs in the dark. I seem to be a bit slow on the first mile each week (even after an extended warm up) even though I feel like I am right on pace. There is a bit of a hill in the first mile of the route I have been doing (even though I avoid the humongous one), so I’m sure that has something to do with it.

I settled into a good groove during the second and third miles and was feeling good. I had to stop twice for traffic to cross the street during my fourth mile and it’s kind of difficult to get right back on pace after stopping. My overall average for the tempo miles was 6:27, which was only a few seconds off of my goal range, so I don’t really have anything to complain about.

No Ragrats.

Thursday: 8 easy

Friday: 2 mi. WU, 3 X 1 mile (6:36, 6:27, 6:33), 2 mi. CD

Friday morning was an impromptu track workout. I paced a friend for a few mile repeats and felt good!

Saturday: 9 easy

My legs were definitely feeling the quicker miles from Friday and a few miles into the run Saturday I knew that I needed to hold off and do my long run Sunday. I ran a few miles with the Daniels and headed back to the car. They did 20 miles and both of them ran great! I had some time to kill before they got back, so I headed over to RW for a few minutes and then met back up with the guys for breakfast.

Sunday: 16 mile moderate pace LR (7:46 average)

I am so glad that I waited for my long run because the weather Sunday was AMAZING! It was a perfect cool, crisp fall morning and I got in a great long run with friends. I took it a little bit easier the first half of the run (8:09 average) and then picked it up the second half of the run (7:22 average). I wish this weather would stick around for a while!

That’s it for the week. I’ve got TWO races next weekend. I’m pretty excited!

Have a great week y’all!

Weekly Workouts

Hey y’all!

This week was fairly uneventful (read: I took zero pictures on my phone). No pictures = uneventful week. It seems like it takes me a little bit of time to adjust back to reality after a weekend away. I am definitely not complaining. We had a great trip and I am thankful that we can get away for a weekend here and there.

I had a few good workouts this week, so that’s what we’ll talk about today. I’m pleased with the quality runs that I got in this week. Quality over quantity is my new thing and I’m enjoying it. I love pushing myself and getting a good workout in before work. I definitely have more endorphins on workout days!

d691fbb8cc7d8d367123f4c68990480a

Monday: 5 easy

Tuesday: 3 mi. WU, 4 mi. LT wave tempo, 1.6 mi. CD

The wave tempo is a continuous run of ~ 30 minutes alternating intensities every 2-5 minutes. The purpose of the workout is to improve lactate threshold (LT) and efficiency at dissipating lactate and to improve your ability to run a quick pace for extended periods of time.

I was only supposed to do a two mile warm up, but the route we were running had us running up a pretty big hill on mile 3, so I extended the warm up to avoid starting my workout up a hill. I think I just lost at least 2 hard-core points.

The workout called for a 4 mile tempo, alternating the pace every half mile between 6:35-6:40 and 6:05-6:10. My actual paces for each half mile segment were: 6:55, 6:28, 6:37, 6:16, 6:33, 6:16, 6:36, 6:17, so the mile splits were 6:40, 6:25, 6:24, 6:26. I wasn’t quite as quick as I was supposed to be on the faster parts. It can be difficult to hit specific paces while doing a workout in the dark. I checked my pace a few times throughout the workout, but otherwise I was just trying to run by feel.

Wednesday: 5 easy

Thursday: 2 mi. WU, 8 X 800 w/ 400 rec, 2 mi. CD

I typically like to have more than one day in between stress workouts and actually, I was supposed to do the workouts Monday and Thursday instead of Tuesday and Thursday. However, due to the above-referenced reality adjustment that hit me Monday morning, I knew the better option for me this week was going to be Tuesday and Thursday.

Turns out that the 8 X 800 workout was an even bigger reality check than work Monday morning! My goal pace range was 2:52-2:56 (spoiler alert: I didn’t hit that). It has been a hot minute since I last did 800s (just checked … it was all the way back in May). I knew going in that it was going to be a tough workout, but I also knew that all I could do was give it a shot.

I hit 3:02, 2:56, 2:57, 2:58, 3:00, 3:00, 3:04 and 3:12. Not really happy with those last two, but otherwise I’ll take it. I just kind of felt like I ran out of steam. Also, my workout buddy did 6 X 800 and I was trying to encourage her throughout the workout (saying, “you’re over half way there” and “only two to go,” etc.) and I totally psyched myself out. By the time she I was done I was SO READY to be done too. Haha. My mind felt betrayed by my legs when I still tried to do those last two repeats, but I think my mind got the last say.

Friday: 5 easy

Saturday: 14 miles @ 7:26 pace

I don’t know exactly what happened for the long run this week, but I felt SO GOOD! Most of my long runs are supposed to be done at “moderate pace” right now (7:20-7:40). I was a little bit nervous going into it (mainly because I only had one day to recover from the 800 workout) and I even debated skipping the LR altogether and/or running it at an easy pace.

Daniel encouraged me to come run with him and to at least try the moderate pace. We got to the group run about 20 minutes early (Daniel is one of “those” on time is late people). I don’t really like sitting around waiting for the run to start (Hi my name is Sam and I need to be busy … like always). Thankfully Jim got there 20 minutes early (to run two miles before the group started) and so I decided to go ahead and get two of my miles knocked out too.

Apparently we were both ready to G-O, because we averaged 7:20 for those first two miles. At that point I figured I might as well try to hold that pace and see if I could keep the entire run somewhere in the goal pace range. We met back with the group for the 6 am start. Most of the guys were doing 18 to 20, so I ran 8 more miles with them and then I did my own thing for the last 4 miles.

Daniel ended up with 18 miles at a 7:21 average, so that was a really solid run for him too. He’s still planning to run the marathon in December.  

Sunday: 7 easy

That’s it for the week. I’ve got a mile repeat workout next week and a 5K next weekend. The temperatures are supposed to be in the mid-60s! Fingers crossed.

#BayLife

Hello! I hope you had a good Labor Day and are adjusting back to the swing of things today.

The blog lived up to its name this weekend, as we spent most of the long weekend playing on Mobile Bay and running!

Brooks and I spent some quality time on the paddle board. He is usually more interested in swimming than staying with me on the board, but he did good this weekend. I think the secret was 1) we played fetch for quite a while before we even went down to the bay to begin with, so he was already a little bit tired and 2) we didn’t take his water toy down with us, so he didn’t have to concern himself with retrieving anything.

We went about 2 miles Saturday morning. He jumped in 3 times (which means that I fell in 3 times), but that was a lot less than usual!

014

Brooks and I also went “surfing” behind the boat on the paddle board. This is so much fun and he *seems* to enjoy it too. He hasn’t told me otherwise.

Step 1: Get up using the ski rope.

025

Step 2: Catch the wave.

027

Step 3: Hold on for dear life!

029

Step 4: BYE mom!

030

We also rode out to get a better look at the shrimp boats. In case you haven’t noticed, we are a tad bit obsessed. There were lots of porpoise feeding around the boats, so that was cool to see too!

002

I bet those boats have some awesome stories to tell.

023

It seemed pretty fitting to have some boiled shrimp to celebrate the holiday.

In other news, rest week was quite a success! I was able to step back and get some clarity and a new focus on my training.

This week kicks off my new “shorter distance” (I realize that this is relative terminology) training cycle. It stated with a bang! My training schedule called for 12 X 400 with a goal range of 82 to 84 seconds per lap (5:28 to 5:36 pace). I was a little intimidated by those paces, but I told myself just to get out there and see how it felt. If I couldn’t hit it, I couldn’t hit it. No big deal.

Daniel ran several of the repeats with me, which definitely helped me (mentally and physically). He is a good pacer!

I stayed really close to the goal range. My splits were 83, 83, 83, 82, 83, 83, 85, 82, 84, 84, 84, 84. I was worn out at the end, but I’m pretty sure that means I did it right. Haha. I am pleased with the consistency and happy to have my first track workout of this new phase under my belt.

I’m running a 5K this weekend and I’ll definitely be remembering that workout during the last mile (or maybe just during the whole race)!

I hope you all have a great (short) week!

On Track

Hey guys!

It’s been a stormy couple of days here on the Gulf Coast. The goods news is that it seems to have brought us a little mini-reprieve from the heat (meaning that it has been in the upper 70s at 5 a.m., instead of mid 80s). The last few weeks were pretty intense, so this week has actually been quite wonderful. We’ll take anything we can get at this point.

We are headed to the beach for a couple of days [insert happy dance], so I want to go ahead and get a quick recap in before we leave. Here is what the week has looked like so far:

Monday: Easy 8 + Easy 5
Tuesday: Track + RW group run
Wednesday: Easy 8
Thursday: Easy 8 

It’s pretty much just been easy running, except for Tuesday. Tuesday morning we hit the track for #TrackTuesday. My workout was 12 X 400 with a goal range of 82 – 84 seconds per lap (i.e., 5:28 – 5:36 per mile). I made the mistake of mentioned to my coach that there was a 2 mile race coming up in August that I wanted to “race,” and in return this fast repeat workout showed up on my schedule. Lovely.

I’ve done 400 meter repeat workouts plenty of times in the past, but I don’t ever remember having a goal pace quicker than 6:00 per mile (90 seconds per 400). I was pretty intimidated by the goal pace range that he gave me this time. I didn’t know if I would be able to hit those times or not, but I knew I had to try.

7bcbdf70089fe338d088968686fb65b2

Daniel and Jessica did the 400 workout with me and Rebecca came to the track with us, but she had a different workout to do (a workout for a 50 mile race looks quite a bit different than a workout for a 2 mile race). Even though we weren’t all running the exact same times or doing the same workout, having them out there with me was really nice because 1) you have more accountability to finish your workout when others are there with you and 2) it’s nice to have a few kind words of encouragement while you are out there working your tush off.

The workout went better than I was expecting! It took me a few repeats to find and settle into the goal range, but once I did, I was fairly consistent with the remainder of the workout. Here is what it actually looked like:

2 mi. WU, 12 X 400 (86, 86, 85, 85, 84, 83, 84, 84, 84, 85, 84, 84), 2 mi. CD

As you can see, the first four were slower than my goal range (granted not by much, but still …). I’m glad that I didn’t give up and stayed with it long enough to actually give myself a chance. Track workouts are tough mental workouts and this one was definitely a test of mental and physical strength.

I finally downloaded the FitSnap app, so that I can make pretty little pictures from my workouts. Check it out …

004

Fancy, right? Haha.

I was in a weird mood Tuesday evening and I thought about not going to the group run at the store. I usually enjoy group runs, but every now and then after work I just really don’t feel like talking or being social. Tuesday was a weird day at work because we lost power for several hours and weren’t able to get much done. I’m sure that probably contributed to my weird mood.

Since Daniel was going, I decided to go ahead and go as well. I am really glad that I did because I had a great run. Isn’t that crazy? Going into it, I was not feeling it at all, but once I started running, I felt really good and I settled into a strong rhythm. I ran with Daniel and the guys, which was great because I was working kind of hard to keep up and I didn’t really have to make small talk (mostly because I couldn’t). There was a pack of about 6 or 7 of us and I kind of got lost in my own thoughts, just listening to the sound of our footsteps.

We did 6 miles at a 7:30 average, which is definitely faster than my normal “easy” pace (which ranges from 8:00 to 9:00 minutes per mile, at least in the summer). I probably shouldn’t have pushed the pace that evening after doing a workout that morning, but I felt good so I just went with it.

Luckily I had some flexibility with my schedule this week and so I gave myself two easy days to properly recover before my next workout, which will be a brisk pace run. I was supposed to do that today, but we are going to do it tomorrow instead. Hopefully it will be followed with some beach running or walking! I can’t wait.

I think Brooks must’ve known that we were going to be leaving, because he got sick Wednesday. I got a text from the lady that checks on him mid-day while I was at work yesterday and she told me that he had gotten sick and that she thought he might have gotten overheated. I decided to take him to the vet yesterday afternoon, just to make sure that he was okay. I would’ve hated to leave for a few days if he was really sick.

She said that she didn’t think we needed to take him to the vet, but I just wanted some reassurance. Yes … I am an overprotective doggie mom. Thankfully we got the A-OK from the vet. This doesn’t look like a sick puppy, does it? He loves a good car ride.

009 Edited

I know he will be in good hands while we are gone and I am so glad to know that he is healthy.

Alright kids, it’s time for me to finish packing and head out. You can follow along on Instagram for vacation updates!