Cardamom’s Training Log – 6.21.15

The first week of marathon training was June 15th! According to the Run Less, Run Faster training program, there are three key runs (speed work, temp, and long run) and there are suggested cross-training activities. How did I do?

Tuesday: Key Run #1 Track Repeats (3 x 1600 @7:08)

I had good intentions to do this, but my husband and I were vacationing in the Poconos last week. The entire area where we were staying is VERY hilly. It’s impossible for me to run anything close to a 7+ min mile when I have steep climbs. The descents didn’t help much because some of them were so steep that I was actually breaking with each step. I decided to do hill intervals instead, where I sprint up the hills as fast as I can and then slowly jog down. On Tuesday I ran 4 miles.

Wednesday: Cardamom’s throw in (hill intervals)

Because I felt that Tuesday’s session of hill intervals was not as intense of a workout as the scheduled one, I decided to try to make up for it a bit with volume by doing another two miles of hill intervals on Wednesday.

Thursday: Key Run #2 Tempo Run (2 miles easy, 2 miles @ 7:41, 2 miles easy)

I nailed the easy. I did the tempo run at 8:40 pace, a min slower than planned, but I don’t think RLRF was written with hilly roads and 88% humidity in mind. Despite not hitting the scheduled pace, I am still happy with the training run.

Saturday: Cardamom’s throw in (5K race)

I love me a good 5K. The O’burg 5K had me running through a mine! I ran the 5K in 24:38 (7:57 pace), which was good enough for 2nd place AG.

Sunday: Key Run #3 – Long Run (13 miles @9:02)

I did this on the McDade Recreational Trail at the Delaware Water Gap. I started off well. The first 7 miles, I was hitting the pace nicely. Then I really slowed down and fell apart a bit. I wish I had brought something to eat because I was feeling run down. I steadily ran the best I can and finally at 12.5, I stopped. I didn’t have it in me to finish the last half mile. I was stumbling and running/walking even more slowly, so I decided to end the torture. I finished the 12.5 mile run at a 10:00 pace. Although the day was humid, it wasn’t so bad because the sky was overcast and for a part of the trail, I ran through forests. The cool/scary part of the run was when I saw a little baby black bear lumber across the trail. Where there’s baby, there’s mama. I stopped and waited to see if the mama bear would appear. After a few minutes, I didn’t hear or see anything, so I figured it was safe to continue running.

I know I can do better on the long run, but I am not a good runner when it’s humid. I’m very sensitive to it (probably because I never experienced it in CA) and it affects me quite adversely. I’m going to do the just I can in terms of coping with humidity as I do every year since I moved to the East Coast.

I'm an academic, a runner, and a New York clichรฉ. I write about the science of exercise, training, and the culture of running. My current goals are a sub-23:00 5K (achieved on 4/22/17 with 22:48) and a sub-1:45 HM (achieved on 10/1/17). Now what?

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