Last night, the point of our workout was to push beyond our lactic acid threshold. The actual workout really didn't sound that bad (40-45 minutes of Cat Hill repeats). Especially when Coach Steve told us that he expected "the fast guys" to get 5 or 6 repeats in. (Really? Last year I remember doing a hill workout on Cat Hill where we did 10 repeats!) The rest of us he said would get in 3-5. But this is an instance where the devil is in the details.
The hill repeat was a good .5 miles long (and Steve was really exact on this...my Garmin logged each uphill portion at .5 miles exactly!) and all uphill. The first 200 or so feet, from the 72nd Street Transverse to the Boathouse was supposed to be done at 80% effort. From the Boathouse to the Cat Statue we were to pick it up to 85% effort. As we crested the hill, we were supposed to take it all out all the way to Cleopatra's Needle. After that we recover all the way back to the start and repeat.
Even writing down the workout makes it seem lame, but it was really truly tough.
The point was, that when you crested the hill, that since you were going at such a quick clip (and UP) you would have built up a significant amount of lactic acid in your legs. Sprinting to the finish helped us work PAST that lactic acid and hopefully, would increase our tolerance.
And boy did I sprint those last portions. So much so, that when I started climbing that hill the second time my legs felt HEAVY.
My first split was 3:55, but it pretty much went downhill (haha) from there. But, that means I was actually doing the workout right. Believe me, I gave it my all. And the thing about our hill repeats? There is no stopping! I remember doing repeats with my Roncker's team in Cincy, and we always ran up the hill, recovered down the hill, and then had a few seconds to collect ourselves before the next repeat. Uh-uh, no stopping here.
So I was pretty happy when my next split was 3:57. But my third repeat yielded a 4:10. Whoops. The fourth was a 4:11. And I thought that was my last one, because when Steve was heading down on the downhill as I was heading up it he yelled "Great workout!" to me, which I thought meant it was my last one. But then as I was coming back down, he was standing by the Boathouse and was like "Just one more, then you're done."
Uh, I was running out of gas.
I managed a 4:07 on that last one, and I have no idea how. But I was ecstatic that I took 4 seconds off after feeling like I did.
I also looked like I had taken a shower.
Once again though, I was quite happy with my workout. I had given it my all and proven to myself once again that I am tougher than I think :)
Wednesday, July 29, 2009
Monday, July 27, 2009
Bum Run
After 3 years of running, I feel like some days you are just bound to have a crap run. Mine was Saturday.
I should have known when I got up at 6:15 am and was really contemplating taking the 8:30 practice instead of the 7am. But since I could already tell it was going to be an extremely unbearable muggy day I hauled my butt to practice anyway.
On the schedule for the day? 14 miles.
14 miles in Central Park is pretty boring (I can't wait until Summer Streets when they open up Park Avenue for running. I need some variety in a bad way!) but Coach Christine suggested a very do-able lower 5 mile loop, plus an upper 5-mile loop going the other way and then a four mile loop in the middle. I was the only one pacing at 9:30s since Lauren had to make the later practice.
As soon as we started I was like "OUCH!" Yes, I had contemplated getting a new sportsbra after Tuesday nights practice, and was painfully reminded of this at the beginning of the run. I have no idea what the lifespan of lycra/spandex is, but I do know that I have some running gear that dates back to my cross-country days in high school. Whoops. There is no excuse for still having that.
I had also been plagued with stomach problems all week and that little jolt into my morning run was NOT helping. Oh yeah, and I also didn't have my GPS because I decided to drain the battery of it since it's been acting wonky. So I had Bill's low-tech $9 Walgreens watch and was basically pacing "by feel". But I felt like I was doing a 9:30. Besides, the 9:00 group was about 50 feet ahead of me (and steady) and the 10:00 milers were about 50 feet behind me (and steady).
I was feeling very blah though and had to keep mentally on track by reminding myself that I could stop for a long water/Gu/bathroom break after 5 miles.
By mile 3 a chatty girl from the group caught up with me to be chatty. I wasn't much in the mood to talk, so there were a lot of "uh huhs" and "totallys" but not much contribution on my part. I could also feel us picking up, and sure enough, by the end of the 5 mile loop we were on Coach Christine and the 9:00 milers tails. I was mean and cut across the transverse when we hit 72nd to take a bathroom break without telling anyone. I know this was crappy, but I didn't want anyone to wait for me because I just wanted to take it easy, not talk, and make it through the last 9 miles.
As I was heading up the east side again I started feeling really really tired. It was almost like I had been drugged or something. I felt like if I closed my eyes I would have fallen asleep right there, running. The first thing I thought was "Uh oh, symptoms of heat exhaustion." But I have had that before, and this was not it. This was more like I took some Tylenol PM and forgot that I did it, and went for a run.
Crazy.
I took a long walking break.
I started running again. (Each time I started after stopping I was reminded to buy a new sports bra.)
Then my stomach started being mean to me again...right as I was climbing Harlem Hill. That's when I threw up the white flag. In my mind I was like "Forget it. Forget it. Just do what you can. Finish the 5 mile loop, go back, get water, go to the bathroom, go home and go to bed. You can make the last mile and a half."
And I did. Run/walking for sure, but I made it.
10 miles in 1:40.
I have no idea how I maintained a 10 minute pace with all of those issues but I did. I'm actually ok with how my run netted out, considering. But I'm definitely looking forward to a GOOD 15 miler next Saturday.
I should have known when I got up at 6:15 am and was really contemplating taking the 8:30 practice instead of the 7am. But since I could already tell it was going to be an extremely unbearable muggy day I hauled my butt to practice anyway.
On the schedule for the day? 14 miles.
14 miles in Central Park is pretty boring (I can't wait until Summer Streets when they open up Park Avenue for running. I need some variety in a bad way!) but Coach Christine suggested a very do-able lower 5 mile loop, plus an upper 5-mile loop going the other way and then a four mile loop in the middle. I was the only one pacing at 9:30s since Lauren had to make the later practice.
As soon as we started I was like "OUCH!" Yes, I had contemplated getting a new sportsbra after Tuesday nights practice, and was painfully reminded of this at the beginning of the run. I have no idea what the lifespan of lycra/spandex is, but I do know that I have some running gear that dates back to my cross-country days in high school. Whoops. There is no excuse for still having that.
I had also been plagued with stomach problems all week and that little jolt into my morning run was NOT helping. Oh yeah, and I also didn't have my GPS because I decided to drain the battery of it since it's been acting wonky. So I had Bill's low-tech $9 Walgreens watch and was basically pacing "by feel". But I felt like I was doing a 9:30. Besides, the 9:00 group was about 50 feet ahead of me (and steady) and the 10:00 milers were about 50 feet behind me (and steady).
I was feeling very blah though and had to keep mentally on track by reminding myself that I could stop for a long water/Gu/bathroom break after 5 miles.
By mile 3 a chatty girl from the group caught up with me to be chatty. I wasn't much in the mood to talk, so there were a lot of "uh huhs" and "totallys" but not much contribution on my part. I could also feel us picking up, and sure enough, by the end of the 5 mile loop we were on Coach Christine and the 9:00 milers tails. I was mean and cut across the transverse when we hit 72nd to take a bathroom break without telling anyone. I know this was crappy, but I didn't want anyone to wait for me because I just wanted to take it easy, not talk, and make it through the last 9 miles.
As I was heading up the east side again I started feeling really really tired. It was almost like I had been drugged or something. I felt like if I closed my eyes I would have fallen asleep right there, running. The first thing I thought was "Uh oh, symptoms of heat exhaustion." But I have had that before, and this was not it. This was more like I took some Tylenol PM and forgot that I did it, and went for a run.
Crazy.
I took a long walking break.
I started running again. (Each time I started after stopping I was reminded to buy a new sports bra.)
Then my stomach started being mean to me again...right as I was climbing Harlem Hill. That's when I threw up the white flag. In my mind I was like "Forget it. Forget it. Just do what you can. Finish the 5 mile loop, go back, get water, go to the bathroom, go home and go to bed. You can make the last mile and a half."
And I did. Run/walking for sure, but I made it.
10 miles in 1:40.
I have no idea how I maintained a 10 minute pace with all of those issues but I did. I'm actually ok with how my run netted out, considering. But I'm definitely looking forward to a GOOD 15 miler next Saturday.
Wednesday, July 22, 2009
Playing in the Mud
Once again, it was raining this Tuesday night. But I'm actually not complaining. This summer has been incredibly mild and if I have to deal with a few Tuesday night runs in the rain because of it, I'm okay with that.
Besides, this run turned out to be pretty fun (okay, maybe not the actual run, but definitely the rain part).
For once, the advanced group got to run on the bridal path. Hurrah! I get so sick of running on the road in Central Park. It is SO BORING after awhile. The workout was pretty tough, but what else would I expect from a Tuesday night practice.
We were supposed to do 4 loops around the bridal path (which is 1.7 miles). The first loop was supposed to be nice and easy. The next loop was an 85% effort. When we got to the start of the third loop we had .5 miles of recovery and 1.2 miles at 85% effort. The last loop was a repeat of the third.
Oh yeah. And the bridal path is mud city. Especially since there are these huge puddles, that sometimes take up the entire width of the path. Steve told us that we'd probably take the first loop dodging all of the puddles but then after that we'd be like "F this" and just go through them. Which is pretty much what happened.
I have to say though, I have GOT to keep my own pace when I am warming up with the advanced group. We all start out nice and easy, then the group sort of divides into two; the guys and faster girls, a big space, and then the rest of the girls. The guys start to take off about a minute or two into the warmup, but they do it so subtly that you don't notice. Eventually Lauren either asks me our pace, or one of the other girls is like "Did we speed up?" or "Are we going fast?" It happens every Tuesday. I guess I can't blame the guys. In the last race most of their splits averaged around 6:45s. But the 5 girls who are always up with them are so competitive that we won't slow down. (OK, I'm speaking mostly for myself here, but no one else seems to slow down either and from what I've seen at practice all of these girls are as competitive as I am).
Anyway, as a result, all of us girls were huffing and puffing by the end of the "warm-up". I don't know that any of us really picked up our pace too much for that first lap. But we all managed to stay together. One of the girls was like "It's so unfair. If we were boys we would be fast too." And another girl was like "No, we'd be faster if you took everything into account, because look, they're not that far ahead." Then we were like "Uh, why are we talking when we can hardly breathe?"
I was not having the best workout. Normally I can keep up with the pack, but as we ended the first fast loop I was starting to lose them. I lost Lauren too, and we stick together ALL the time. :(
But then I did catch up with her on the recovery. This was pretty much our conversation.
"That blew."
"I hate Tuesdays."
"I just feel like crap. And my legs are HEAVY."
"Yeah, mine too. Like sacks of flour."
"I am totally taking advantage of this slow part."
"Me too."
My second fast part wasn't too bad, but I still felt heavy and my calves were really really tight. I just kept telling myself that it was only 1.2 miles instead of 1.7 this time. But when I hit 86th Street on the west side I felt like I should be finished. In reality, I had a looooooong way to go.
When I passed the police precinct I stomped into a puddle that looked like all of the puddles I had been stomping in. But. It was like 3 inches deep. Yuck. Shoes totally soaked. And heavy.
It was okay though, because in a funny way, I liked getting mud all over me. I also liked looking at all the runners with mud caked all over them. It reminded me of all of those Pearl Izumi ads ("Run Easy is an Oxymoron.") It made me feel like a toughie, like they were my war wounds or something. Kind of funny, but in the midst of a speed workout these are the things that go through my mind.
On the last loop I hit the exact same puddle AGAIN (not on purpose).
I did catch up with about 3 of the other girls though, which made me feel good, and Lauren was just a little bit behind me, so I guess I ended up holding my own for the workout even though it felt crappy.
And it was fun to play in the rain, even though we were freezing cold walking back home. :)
(Oh, and I had mud caked all the way up to the back of my knees. But I think the reason that the bus stopped for me and Lauren when it was way past it's stop was because we looked so soaked and mudcaked and probably miserable-looking to the driver. So, it all worked out for the best. :)
Besides, this run turned out to be pretty fun (okay, maybe not the actual run, but definitely the rain part).
For once, the advanced group got to run on the bridal path. Hurrah! I get so sick of running on the road in Central Park. It is SO BORING after awhile. The workout was pretty tough, but what else would I expect from a Tuesday night practice.
We were supposed to do 4 loops around the bridal path (which is 1.7 miles). The first loop was supposed to be nice and easy. The next loop was an 85% effort. When we got to the start of the third loop we had .5 miles of recovery and 1.2 miles at 85% effort. The last loop was a repeat of the third.
Oh yeah. And the bridal path is mud city. Especially since there are these huge puddles, that sometimes take up the entire width of the path. Steve told us that we'd probably take the first loop dodging all of the puddles but then after that we'd be like "F this" and just go through them. Which is pretty much what happened.
I have to say though, I have GOT to keep my own pace when I am warming up with the advanced group. We all start out nice and easy, then the group sort of divides into two; the guys and faster girls, a big space, and then the rest of the girls. The guys start to take off about a minute or two into the warmup, but they do it so subtly that you don't notice. Eventually Lauren either asks me our pace, or one of the other girls is like "Did we speed up?" or "Are we going fast?" It happens every Tuesday. I guess I can't blame the guys. In the last race most of their splits averaged around 6:45s. But the 5 girls who are always up with them are so competitive that we won't slow down. (OK, I'm speaking mostly for myself here, but no one else seems to slow down either and from what I've seen at practice all of these girls are as competitive as I am).
Anyway, as a result, all of us girls were huffing and puffing by the end of the "warm-up". I don't know that any of us really picked up our pace too much for that first lap. But we all managed to stay together. One of the girls was like "It's so unfair. If we were boys we would be fast too." And another girl was like "No, we'd be faster if you took everything into account, because look, they're not that far ahead." Then we were like "Uh, why are we talking when we can hardly breathe?"
I was not having the best workout. Normally I can keep up with the pack, but as we ended the first fast loop I was starting to lose them. I lost Lauren too, and we stick together ALL the time. :(
But then I did catch up with her on the recovery. This was pretty much our conversation.
"That blew."
"I hate Tuesdays."
"I just feel like crap. And my legs are HEAVY."
"Yeah, mine too. Like sacks of flour."
"I am totally taking advantage of this slow part."
"Me too."
My second fast part wasn't too bad, but I still felt heavy and my calves were really really tight. I just kept telling myself that it was only 1.2 miles instead of 1.7 this time. But when I hit 86th Street on the west side I felt like I should be finished. In reality, I had a looooooong way to go.
When I passed the police precinct I stomped into a puddle that looked like all of the puddles I had been stomping in. But. It was like 3 inches deep. Yuck. Shoes totally soaked. And heavy.
It was okay though, because in a funny way, I liked getting mud all over me. I also liked looking at all the runners with mud caked all over them. It reminded me of all of those Pearl Izumi ads ("Run Easy is an Oxymoron.") It made me feel like a toughie, like they were my war wounds or something. Kind of funny, but in the midst of a speed workout these are the things that go through my mind.
On the last loop I hit the exact same puddle AGAIN (not on purpose).
I did catch up with about 3 of the other girls though, which made me feel good, and Lauren was just a little bit behind me, so I guess I ended up holding my own for the workout even though it felt crappy.
And it was fun to play in the rain, even though we were freezing cold walking back home. :)
(Oh, and I had mud caked all the way up to the back of my knees. But I think the reason that the bus stopped for me and Lauren when it was way past it's stop was because we looked so soaked and mudcaked and probably miserable-looking to the driver. So, it all worked out for the best. :)
Monday, July 20, 2009
Whoo-hoo! PR!
This weekend we had one of my favorite races in Central Park...the Run for Central Park. I like this run so much because it is a 4 mile race, which means: it's short (duh), it skips the upper loop and therefore, Harlem Hill, it skips the lower loop, which I hate AND it starts on the east side in the 60s, so you get the worst hill over with in the first mile.
Despite this, last year, I most certainly did NOT PR this race (I did a 36:36). This year I totally did, despite the fact that it was 72 degrees with 96% humidity (yuck).
I had figured out all kinds of combinations of splits on Friday to get me where I wanted (which was around an 8 minute mile). I had hoped that I could start out the race with a nice and easy 8:30 pace, but in order to make my goal, I REALLY had to make up for it in the next three miles, and I didn't know if that was possible. I know this sounds stupid, but this is also why short races are hard...you just don't have a lot of room/time to do anything other than even splits. So in my mind, I was hoping to hit an 8:05 for the first mile, but I kept telling myself to take it easy and do an 8:30.
Well, I guess sensible/logical Emily won out, because I clocked my first mile at 8:33. But I think a lot of this was due to the fact that it was super crowded (the race had reached capacity at 5,000 runners earlier in the week). I was stepping on peoples' heels, which I know is really great for them. :( (I did apologize.)
This slower first mile probably saved me though, because it was a lot hotter and more humid out than I thought. I settled into what felt like a comfortable pace for me and clocked a 7:52 on the second mile. I had skipped the first water station, but when I hit the second one I decided to take some water, even though it was a short race. I even walked through it to make sure I was getting enough fluids even though I knew it would add to my time.
The third mile was the trickiest, but I knew it would be going into the race.
While I complain about Cat Hill and Harlem Hill, at least you go up them and they are over with. The west side is comprised of lots of tiny rolling hills. None of them is significantly large, but you can definitely feel them in your legs after running fast for 2 miles. It doesn't help that there are LOTS of them too.
My third mile was 8:17, and (surprise!) I was actually okay with that, seeing as that this was supposed to be our slowest mile (due to the hills) by 5-10 seconds, plus I had taken 5-10 seconds at the water stop.
Before the race, Coach Christine had told us to give it our all on that last mile because it was all downhill. LIAR. :) Right at the mile marker there was actually a significant UPhill. I was pushing anyway, but it took loads of energy. I felt like I was going fast but running on empty. Slowing down. Slowing down. Or at least it felt like it. But I was still actually passing lots of people. When I saw the huge group of coaches cheering at the end (they were in the last 5 yards or so) it gave me a burst of energy and I really started kicking. I could tell I was fast, but I felt like I was going to die!!!
Final time was 32:15, which means that my last mile was 7:32!!!
My average pace was an 8:03, which, while that doesn't beat my practice record, it is definitely a race PR!
Despite this, last year, I most certainly did NOT PR this race (I did a 36:36). This year I totally did, despite the fact that it was 72 degrees with 96% humidity (yuck).
I had figured out all kinds of combinations of splits on Friday to get me where I wanted (which was around an 8 minute mile). I had hoped that I could start out the race with a nice and easy 8:30 pace, but in order to make my goal, I REALLY had to make up for it in the next three miles, and I didn't know if that was possible. I know this sounds stupid, but this is also why short races are hard...you just don't have a lot of room/time to do anything other than even splits. So in my mind, I was hoping to hit an 8:05 for the first mile, but I kept telling myself to take it easy and do an 8:30.
Well, I guess sensible/logical Emily won out, because I clocked my first mile at 8:33. But I think a lot of this was due to the fact that it was super crowded (the race had reached capacity at 5,000 runners earlier in the week). I was stepping on peoples' heels, which I know is really great for them. :( (I did apologize.)
This slower first mile probably saved me though, because it was a lot hotter and more humid out than I thought. I settled into what felt like a comfortable pace for me and clocked a 7:52 on the second mile. I had skipped the first water station, but when I hit the second one I decided to take some water, even though it was a short race. I even walked through it to make sure I was getting enough fluids even though I knew it would add to my time.
The third mile was the trickiest, but I knew it would be going into the race.
While I complain about Cat Hill and Harlem Hill, at least you go up them and they are over with. The west side is comprised of lots of tiny rolling hills. None of them is significantly large, but you can definitely feel them in your legs after running fast for 2 miles. It doesn't help that there are LOTS of them too.
My third mile was 8:17, and (surprise!) I was actually okay with that, seeing as that this was supposed to be our slowest mile (due to the hills) by 5-10 seconds, plus I had taken 5-10 seconds at the water stop.
Before the race, Coach Christine had told us to give it our all on that last mile because it was all downhill. LIAR. :) Right at the mile marker there was actually a significant UPhill. I was pushing anyway, but it took loads of energy. I felt like I was going fast but running on empty. Slowing down. Slowing down. Or at least it felt like it. But I was still actually passing lots of people. When I saw the huge group of coaches cheering at the end (they were in the last 5 yards or so) it gave me a burst of energy and I really started kicking. I could tell I was fast, but I felt like I was going to die!!!
Final time was 32:15, which means that my last mile was 7:32!!!
My average pace was an 8:03, which, while that doesn't beat my practice record, it is definitely a race PR!
Wednesday, July 15, 2009
The List
I have this list above my desk that details all of the race results from when I started running. I noticed earlier this week that I hadn't updated it in a long time, so I decided to do that.
I think that whenever I am feeling down about my running I am going to look at this list and remember how much I've improved.
Here are some example pace improvements.
For my 10K:
11/24/05 10:38
11/23/06 9:09
3/3/07 9:35
11/22/07 9:06
6/2/09 8:33
or for a 4 miler:
7/1/06 9:45
6/30/07 9:09
7/19/08 9:09
9/6/08 8:35
or perhaps my half marathons, which I just started running last year:
9/14/08 9:29
10/12/08 9:15
2/8/09 8:45
I think the 10K is the most impressive jump. :)
EDIT: Whoops I forgot the marathon list because I was rushing to finish this before I was meeting Bill for a lunchtime shopping trip!
Marathon:
5/6/07 11:55
10/7/07 13:21 (but that's ok, considering the circumstances...the whole marathon being cancelled in the middle)
5/4/08 10:55
10/26/08 10:01
5/4/09 10:12
Aiming for a 9:06 pace this time (fingers crossed).
I think that whenever I am feeling down about my running I am going to look at this list and remember how much I've improved.
Here are some example pace improvements.
For my 10K:
11/24/05 10:38
11/23/06 9:09
3/3/07 9:35
11/22/07 9:06
6/2/09 8:33
or for a 4 miler:
7/1/06 9:45
6/30/07 9:09
7/19/08 9:09
9/6/08 8:35
or perhaps my half marathons, which I just started running last year:
9/14/08 9:29
10/12/08 9:15
2/8/09 8:45
I think the 10K is the most impressive jump. :)
EDIT: Whoops I forgot the marathon list because I was rushing to finish this before I was meeting Bill for a lunchtime shopping trip!
Marathon:
5/6/07 11:55
10/7/07 13:21 (but that's ok, considering the circumstances...the whole marathon being cancelled in the middle)
5/4/08 10:55
10/26/08 10:01
5/4/09 10:12
Aiming for a 9:06 pace this time (fingers crossed).
Monday, July 13, 2009
Pacing/Negative Splits
I have been really working on negative splitting my long runs lately.
On the 4th of July we had a "timed run" instead of our usual mileage run. We were running along the West Side Highway and the goal was to do 60 minutes out and 60 minutes back. I had been going out a lot more than usual that week because my sister was in town so I was really hoping to just do 10 minute miles. Lauren said she was going to do the same thing, so we decided to stick together. We started out with two other (fast) girls though, and I had to hold back from the group at about mile 3. They were doing 9 minute miles and I just didn't feel up to it. So I ran alone most of the time. When we got down to the Financial District (almost the bottom tip of Manhattan) the girls had all passed me on the way back. Pttt. Disheartening. But oh well.
Then, when I had about 4 miles to go I see Lauren just about 100 feet in front of me. What?! No way! She was WAY ahead of me. She pulled off of the trail to get water and I passed her, assuming we would catch up before we hit the park. Nope. She was no where in sight even as I was waiting at stop lights to go across town.
I actually finished with a 1:55! (A whole 5 minutes faster on the way back!) I was pretty impressed with this because I had walked for water breaks 4 times on the way back and didn't stop my watch. I felt great and had a lot of energy.
So, when I had set out to do a 10:00 pace I actually finished with a 9:23 pace. Nice.
So this weekend I set out to do a 9:30 pace. I really do think that I am going to benefit from going nice and easy on these long runs. I think I just need to get the long miles in and worry about time on Tuesday night speed workouts.
Once again, the group broke away from me. But you know what? I actually finished in front of them. I had a ton of energy at the end of my run. I could have done 5 more miles on pace, no problem. I did my 12 miles in 1:48 (a 9:00 pace flat). I was impressed with myself. :)
I guess I needed to listen to my coaches all along about long SLOW distance and negative splitting. But, in my defense, if you want to get a 9:00 pace, would you REALLY want to start your workout doing a few miles at a 10:00 pace? It doesn't seem like it would make sense, right? Besides, I am just stubborn. I am one of those people who needs to figure these things out for myself.
I have a 4-mile race this weekend. I am going to concentrate on getting a ton of sleep this week and trying to NOT let my mental state get the best of me on race day.
On the 4th of July we had a "timed run" instead of our usual mileage run. We were running along the West Side Highway and the goal was to do 60 minutes out and 60 minutes back. I had been going out a lot more than usual that week because my sister was in town so I was really hoping to just do 10 minute miles. Lauren said she was going to do the same thing, so we decided to stick together. We started out with two other (fast) girls though, and I had to hold back from the group at about mile 3. They were doing 9 minute miles and I just didn't feel up to it. So I ran alone most of the time. When we got down to the Financial District (almost the bottom tip of Manhattan) the girls had all passed me on the way back. Pttt. Disheartening. But oh well.
Then, when I had about 4 miles to go I see Lauren just about 100 feet in front of me. What?! No way! She was WAY ahead of me. She pulled off of the trail to get water and I passed her, assuming we would catch up before we hit the park. Nope. She was no where in sight even as I was waiting at stop lights to go across town.
I actually finished with a 1:55! (A whole 5 minutes faster on the way back!) I was pretty impressed with this because I had walked for water breaks 4 times on the way back and didn't stop my watch. I felt great and had a lot of energy.
So, when I had set out to do a 10:00 pace I actually finished with a 9:23 pace. Nice.
So this weekend I set out to do a 9:30 pace. I really do think that I am going to benefit from going nice and easy on these long runs. I think I just need to get the long miles in and worry about time on Tuesday night speed workouts.
Once again, the group broke away from me. But you know what? I actually finished in front of them. I had a ton of energy at the end of my run. I could have done 5 more miles on pace, no problem. I did my 12 miles in 1:48 (a 9:00 pace flat). I was impressed with myself. :)
I guess I needed to listen to my coaches all along about long SLOW distance and negative splitting. But, in my defense, if you want to get a 9:00 pace, would you REALLY want to start your workout doing a few miles at a 10:00 pace? It doesn't seem like it would make sense, right? Besides, I am just stubborn. I am one of those people who needs to figure these things out for myself.
I have a 4-mile race this weekend. I am going to concentrate on getting a ton of sleep this week and trying to NOT let my mental state get the best of me on race day.
Wednesday, July 1, 2009
Is Ramon Going Soft? :)
Last night it was POURING when I left work to go to running practice. It was pouring so hard, that in the short time (about 5 minutes) it took me to walk from the subway station to the park I was completely drenched. I'm talking absolutely soaked through, clothes clinging to every bit of fat drenched.
I was hoping that we wouldn't do our hill workout, which consisted of mainly hills on trails for my group.
When I was standing under the bridge by the Bethesda terrace I was talking to Ramon about one of my mentees and saying that she wanted to talk to him but was coming a little later and he asked how much later, because he wasn't sure we were even going to have practice. I passed this onto my running buddies in disbelief and they were like "are you sure?" I mean, Ramon NEVER cancels practice unless there is a huge lightning storm. He says it's good practice. And it's true. I mean, what are you going to do if it is raining on marathon day?
Anyway, our workout did get reduced to a "fun run" of 4, 5 or 6 miles...our choice.
I decided on 6 and Lauren was begrudgingly going to join me, but then we had to wait around in the rain for what seemed like forever for Steve to start our group, so we decided 5 was just fine. When I couldn't find my satellites I was like "Screw it. I'm not even going to time this one." Lauren was like "Yay! Fun run!" While running with Lauren IS fun, I think we both still push each other. So fun turned into fast, but how fast we have no idea since I had turned my Garmin off.
Let's just say fast enough that when we got back to the transverse at 4 miles we were really tired (I also contribute this to lack of sleep from the night before and just overall feeling crappy all day. Plus, I think running in the rain is somehow harder, sort of like how running on sand is harder. Especially when it is pelting you majorly.) We were losers and decided to do 4. We were such losers that we actually had to TURN AROUND to do this.
Oh well.
Did I mention it was raining really hard? At some points I couldn't see where I was going :)
On the plus side, I think the TNT team were really the only people in the park.
AND we all got kudos in Ramon's email to the team today:
"Thing#3
I was hoping that we wouldn't do our hill workout, which consisted of mainly hills on trails for my group.
When I was standing under the bridge by the Bethesda terrace I was talking to Ramon about one of my mentees and saying that she wanted to talk to him but was coming a little later and he asked how much later, because he wasn't sure we were even going to have practice. I passed this onto my running buddies in disbelief and they were like "are you sure?" I mean, Ramon NEVER cancels practice unless there is a huge lightning storm. He says it's good practice. And it's true. I mean, what are you going to do if it is raining on marathon day?
Anyway, our workout did get reduced to a "fun run" of 4, 5 or 6 miles...our choice.
I decided on 6 and Lauren was begrudgingly going to join me, but then we had to wait around in the rain for what seemed like forever for Steve to start our group, so we decided 5 was just fine. When I couldn't find my satellites I was like "Screw it. I'm not even going to time this one." Lauren was like "Yay! Fun run!" While running with Lauren IS fun, I think we both still push each other. So fun turned into fast, but how fast we have no idea since I had turned my Garmin off.
Let's just say fast enough that when we got back to the transverse at 4 miles we were really tired (I also contribute this to lack of sleep from the night before and just overall feeling crappy all day. Plus, I think running in the rain is somehow harder, sort of like how running on sand is harder. Especially when it is pelting you majorly.) We were losers and decided to do 4. We were such losers that we actually had to TURN AROUND to do this.
Oh well.
Did I mention it was raining really hard? At some points I couldn't see where I was going :)
On the plus side, I think the TNT team were really the only people in the park.
AND we all got kudos in Ramon's email to the team today:
"Thing#3
A BIG shout out to all those that showed up to yesterday's super awesome practice !!! You have showed us your committment to training, and THAT' my dearest is what will take you to the finish line.
You have earned the respect of this coach! and at the same time help us realized that we are all a bit crazy !!!!
I just hope those sneakers get dry before saturday's run !! :))"
Maybe he is going soft :)
All I know is I am NOT looking forward to 12 miles at 7am on Saturday. Blah.
Maybe he is going soft :)
All I know is I am NOT looking forward to 12 miles at 7am on Saturday. Blah.
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