I got a little behind in my weekly training logs, so this is a two-for-one update. I know you are all thrilled about that (sarcasm). I’ve done several races in the last two weeks with not many workouts in between. It’s mostly been easy running over here, which is a nice change of pace (literally)!
Here is what my training looked like the week of 02.26.18 – 03.04.18:
Monday – Easy: 8 miles (8:23 pace)
Tuesday – Quality (Intervals): 8 miles (7:55 pace)
Tuesday morning’s workout was a 2 mile warm up, 1 mile at threshold, 2 X 1000 at interval, 2 X 200 at repetition and a 2 mile cool down. My times were as follows:
1 mile (6:22)
2 X 1000 (3:44, 3:50)
2 X 200 (0:39, 0:39)
This workout was short and sweet and definitely flew by! I am really enjoying the workouts that alternate the paces and distances of the repeats. We also had a nice, cool morning for this workout, which makes a difference in the enjoyment factor as well.
Wednesday – Easy: miles (8:29 pace)
Thursday – Quality (Intervals): 5 miles (7:39 pace)
Thursday’s workout was a 1 mile warm up, 6 X 400 with 400 recovery and a 1 mile cool down. Another short and sweet workout solely for the purpose of keeping the legs sharp during race week. I did this one on the treadmill. I don’t remember exactly why this was the case, but I’m assuming it had something to do with me procrastinating the workout after teaching late Wednesday evening and then having nobody to run with. Yep. I think that’s exactly how it went. I did the 400s at 6:00 pace and took the rest of the run very easy.
Friday – Easy: 5 miles (8:31 pace)
Saturday – RACE: 9.5 miles (7:15 pace)
Saturday morning I ran the Wine 10K in Birmingham, AL. I had an “elite” bib (with a sub 40 qualifying time), which is cool, but also quite intimidating, especially when you start looking around at the other runners in the corral with you. It’s never a good idea to compare yourself to others, but it’s really hard not to play the comparison game before races. Everyone you see looks so stinking fast! In this race, everyone I saw actually was very stinking fast.
As soon as the gun went off (actually, they might have fired a cannon or a rocket of some sort (it was CRAZY loud)), I was immediately lagging behind everyone else that had started near me. I wanted to keep the pace honest and not start out too fast. I glanced down at my watch a few times and was seeing 6:10 or faster. I knew that wasn’t sustainable, so I just had to let the pack go on ahead. My first mile was 6:14. The next two miles were a little bit tougher with a few rolling hills. For someone who trains on pancake flat terrain, hills are not my friend. I am very quick to say that I am not a strong hill runner. This race made me realize that it’s probably time that I did something about that and actually work to get stronger on the hills. Sounds like a good goal. Right? Right. So anyway, miles two and three were 6:26 and 6:25.
There was a nice little downhill stretch from mile three to four. I clocked a 6:02 on that mile. Whew! I wasn’t expecting to see a split like that, but I was happy with it for sure! The last two miles of the race ran on the Lakeshore Trail, which I guess is also called the Homewood Shades Creek Greenway. It’s a paved trail that runs beside Shades Creek. The trail itself was very nice to run on, especially with a nice view of the creek. The only downside to this part of the course were the two places where you had to do essentially do a 180 degree turn to run up and over a little overpass. It’s tough to come to a basically a complete stop, run up and over something and then continue on without messing up your rhythm. Miles five and six were 6:25 and 6:33.
I finished with a chip time of 39:34, which is 6:22 average pace. Not too far off of what I expected and given the hills, I’m definitely happy with it!
Sunday – Easy: 8 miles (7:58 pace)
Total – 51.6 miles
Here is what my training looked like the week of 03.05.18 – 03.11.18:
Monday – Easy: 7 miles (8:08 pace)
Tuesday – Quality (Threshold): 7 miles (7:35 pace)
I don’t recall exactly what my workout was supposed to be on Tuesday, but I kind of did my own thing here. I did a 2 mile warm up, 3 miles at “marathon” pace (6:59, 6:57, 6:58) and a 2 mile cool down. I wasn’t ready to do any fast repeats yet, but I wanted to push myself a little bit. This seemed like a good decision.
Wednesday AM – Easy: 5 miles (8:14 pace) + PM – Easy: 5 miles (9:12 pace)
Wednesday evening I got to take a friend’s daughter on a stroller run while my friend worked a track meet near our house. Holy moly. That was the toughest easy run that I’ve done in a while. Pushing a 3 year old in the stroller is no joke. Shout out to all you moms out there making that happen on a regular basis!
Thursday – Easy: 5 miles (8:35 pace)
Friday – Easy: 8 miles (8:52 pace)
Saturday – RACE: 6.5 miles (7:27 pace)
Saturday morning I ran the McGuire’s St. Patrick’s Day 5K in Pensacola, FL. The race is technically a prediction run, which means that each person guesses their finish time and person who finishes closest to the predicted time wins. You aren’t allowed to wear a watch and there aren’t any mile markers or clocks along the course. However, there is also a “speed” division and you can wear your watch if you are not competing for a prediction award. I wore my watch, as I wasn’t too concerned about competing in the prediction division.
After the first quarter-mile, I tried to settle into my goal pace range. I predicted 19:00 (you have to predict a time regardless of if you are doing the prediction run or not). I wanted to keep my pace between 6:05 and 6:15. As per usual, the first mile was a tad fast. I was really trying to hold back a little, but somehow I came through the first mile in 5:59. I thought I was in about fifth place or so for the females.
I steadily reigned in a few of the other girls during the second mile. It was nice to have some folks to chase! I still felt pretty decent at this point and was happy to be out there pushing myself. I came through the second mile in 6:09. Whew. I knew if I could hold on to that, I would have a very respectable finish.
Of course, it’s easier said than done to hang on during the last mile of a 5K, and sure enough, my pace started to fade. I had solidified my place as second female and while I could see the first place girl ahead of me, she was out of reach. The course also starts to feel *really* long during that last mile. You can see all of the runners strung out ahead of you and you see just how far you still have left to go. It is a challenge not to get complacent. My last mile was 6:26. I picked it up a tad for the last 0.1 and “sprinted” it in at 5:44 pace. My overall time was 19:11. Not too far off from what I expected! I’ll take it. It’s not my best and not my worst. That seems to be a theme these days.
Sunday – RACE: 12 miles (7:15 pace)
Sunday morning I ran the St. Patrick’s Leprechaun Chase 10K in Robertsdale, AL. It’s been several weeks since I’ve done a “long run,” and I wanted to get in between 12 and 14 miles Sunday. I got 6 miles in before the race, which was perfect. Luckily the rain held off for us, but it was a warm and humid morning (especially early on).
I really didn’t have a specific plan going into this race as I wasn’t sure how my legs were really going to feel once I started the race. They felt decent on the warm up, but not great, which made sense. I was asking a lot of them by doing back to back races. I figured that I would settle in and try to run “goal marathon” pace (NOT that I am training for a marathon by any means, but this is just a good pace to base my effort on). I figured I could sustain somewhere in the 6:45 to 6:55 range, but again, I wasn’t really sure. I figured that I would just play it by ear and see what happened! It’s really nice to approach races without any defined expectations sometimes.
My splits were 6:42, 6:51, 7:01, 6:46, 6:50, 6:37 and 5:57 for the last 0.2. My finishing time was 42:11, which was enough to win the race (it was a teeny tiny race).
Total – 59.7 miles