Mile Repeats -- Again

I keep meaning to blog about my workouts and not just my races to see the progression in my training, but so far it's a fail as I have 0.  I ran 4x800 a couple weeks ago with 400 meter recoveries and wanted to compare it to another time I had done that, but no workout logged or blogged anywhere -- doh!

About a month ago I went down to the KSU field house to run 3x1 mile repeats with Salty's Ginger with a J and get lapped by CED (a lot).  The goal was 740.  It was stuffy and warm.  I went 727, 747, 744, avg. 739 -- right on goal.  Not necessarily, the consistency I wanted though.  Recovery time was  whatever time it took to get to the 800 meter mark/2 lap job recovery (530-540).

I had the workout on my my training schedule again last week and having done my long run on Thursday that left the Sunday SERC run.  The goal was 737 -- only 2 seconds faster this time.  I wouldn't be able to run with anybody, but I could use the fasties as rabbits to help pull me along. 

I ran 3 easy miles for a warm-up with one at a solid effort.  PR passed me right before the first repeat and I figured he would probably be running about 715-730, so I tried to focus on him.  I felt awkward and unsettled trying to relax.  The mile was a tad rolling and my pace was all over on the garmin.  I gave up looking at it and tried to hit based on effort.  Fail -- 742.  Just a bit too slow, but within my 5 second rule. 

I took my 800 meter recovery (445) to mentally settle myself and regroup for a better second mile.  Salty came up on me just before my garmin beeped and I told her what I was doing before picking it up.  She hung with me as we got to an intersection as it was turning yellow.  I picked it up not wanting to get stuck at the light and although it hurt real good I dropped a 717. 

Salty caught and passed me again on the recovery.  I was excited only one more to go and I would be on cooldown a.k.a. trot mode. 

Luckily for me a few runners had stopped to get water and when I started my third mile they were able to pull me through the first 400 meters or so before deciding to push a little harder as it felt too slow.  I was closing on Salty and she became my focus, not the hurt.  Mile 3 beeped off before I got to her in 723.  I jogged easy for my last recovery 449 before hitting the rolling hills on my way back to the bagel shop. 

My cool down was just a tad over 2 miles and I felt great.  I avg 727 for the repeats and nearly a minute less on my recoveries.  Now that's what I all progress. 

In the Long Run

As my marathon is quickly approaching I have finally hit those 20-milers.  Yesterday, I was not, repeat not excited to see the typical Cleveland weather in full effect.  It was 30's and snowing on and off.  My foot was now hurting in the typical spots and on the outside.  I assumed I would go out for 10 or so miles before it started throbbing or I would just be too pooped and call it a day.  The target was 9:30/mile which should have been easy as I ripped off 18 the week before in sub-9.

I started off at what felt super easy and slow.  It was about 7:30 am so rush hour traffic was passing me to and fro throughout my quaint little neighborhood.  I opted to run short out and backs or loops to get fluid.  What am I saying, I opted to run those because I planned to quit before 20 -- there the truth.  Some of the side streets were lightly covered in snow and my shoes were slipping too, so footing was sketchy.  I clipped off the first 9 miles in 1:27 and change (nice and easy).  I figured the next 9 should easily be a negative split as I set out. 

The road conditions had improved a bit, but I opted to run 3 loops around a 0.75 mile cul de sac anyway.  I thought about my goals for this marathon a lot during this time.
a) break 4 hours (The course is a snowmobile trail.  I am not in PR shape.  My foot is my "achilles.")
b) I want to negative split this mother so bad, even if it means running 2 hrs on the front side and ripping a 1:50 on the second half.  I just want to finally do it.  I came oh so close at Boston, but the damn beer ruined it!!
c) I want to place top 3!!  Last year there were only 10 women in the race, so there is a good chance I will place in the top 10 -- hehehe.  First has been the same girl for the past few years and she is just too fast for me to even have a shot at her with a 3:15-3:30 finishing time. 
d) While I want to run hard and well and fast.  This is my vacation and I want to be able to celebrate doing another endurance event with my family, not be hobbling and handicapped for the week. 

All that said I came through the next 9 miles in 2:50 and change.  I had run 4 minutes faster on the backside.  There was no quitting now as I was within striking distance of my goal and I was only getting faster.  I pushed the last two miles closing out at 8:24 and 8:00.  Add one more goal: No matter what happens during the first 20-23 miles you can bet your running shoes I am gonna HTFU and bury myself the last few miles so I look tough coming in.

Rippin' that Sh*t

I had planned on another tempo run this week, yesterday as a matter of fact, but I woke up with a headache and nauseated.  I haven't had a sip of alcohol for over 2 weeks now and though, uh oh -- stomach flu.  I managed to choke down 2 tylenol and sleep until about 11:30pm before getting up for the day (I work at night, so my day usually starts between 5p and 8p). 

I procrastinated until about 7:30am and decided to do some intervals instead.  Sometimes, I just need to mix it up and I never follow a training plan to a "T" -- it's impossible.  I opted for a "FIRST" workout.  It was 8 x 500 meters @ 5K pace with 100 meter RI.  In hindsight, I should have done 10 x 500 as I ran 3 x 1 mile a few weeks ago, but oh well, I planned to run a long warm-up since it had started to snow and it was 35 degrees and dropping. 

After 4 miles of trotting around my neighborhood I hit the 3/4 mile cirlce in the back of my development and hit the lap on my garmin to start my workout.  Not having run a race in over 5 months, I thought I would target 7:30-7:40 per mile for the first 4 and try to push the last 4.  Here's what I got...

Mile pace for the first (4) 500's (7:36, 7:26, 7:15, 7:19) -- avg 7:24
Mile pace for the last (4) 500's  (7:08, 7:14, 7:09, 6:45) -- avg. 703

Total miles: 8

I probably buried myself with those last 4 way too much, but hey sometimes you just rip that shit!!

Thank You Sir, May I have Another?

Almost hard to believe, but I talked myself into running another marathon!!!  This will be #8 (if you count the 26.2 I did during the full at Rev3 last year).  It seems just a short while ago, I was attempting to "finish" a marathon and then "qualify for Boston."

I have to laugh because if you ask the average person their number, they might get offended and tell you "it's none of your business," but not us, runners.  We WANT to be known for our high mileage (running that is -- wink wink).  Not that I would call myself high mileage at all, as I only broke 30 miles this past week.  The on again, off again training pattern, or lack therof this winter took it's toll on me, but after 6 weeks of consistent training, you can forget Stella, I've got my groove back.

It's only 10 weeks until my marathon and although I don't see any PR on the horizon, I am looking forward to heading to my hometown and running with (or behind) my cousin for a few hours.  I think AD (my aunt) is going to throw her hat in the ring and run the 1/2, and a few others may even form a relay team. 

Finished a nice freezing cold 14 mile long run last Friday and I had an aha moment, when I decided to wears buns under my running tights instead of my usual thong and holy hell, no frozen buns.  My knees were a little stiff from the cold but that was it. 

I even made it down to KSU's field house Tuesday to run some mile repeats with Salty Running's, Ginger with a J and get a sneak peak at Cleveland Elite Development (CED) doing some winter work and Whoa!! are they impressive (and completely out of my league) and inspiring.  I'd like to get down there again for another work out, but I work the next few Tuesdays and who knows, maybe I can save $5 and 25 minutes of driving and hit the local outdoor track by then. 

I'm already excited to crank out a 16 miler with my running club this weekend.  Weather looks decent, in the 30's and partly cloudy to sunny.  We had a decent group 2 weekends ago and a few newbies joined in so I am hoping with spring just around the corner and some encouragement via social media on my part, I can convince even more newbies to come out. 

Goodness, did I just say I am excited to run 16 miles in 30 degree weather?  Yep, I'm getting in marathon mode.