Week 14/17 HM Training - Run #2 TRACK WORKOUT

Scheduled Workout:

1 mile warm-up, 6 x 1 mile @10:31, 1 mile cool-down

Actual Workout:

1.6 km, #1 @10:30, #2 @10:28, #3 @10:25, #4 @10:08, #5 @10:15, #6 @10:43, 1.6 km

Before I start blogging about today's run, I just want to say that it was really worth it for me to read my post from one year ago, on Wednesday, Sept. 29th, titled "12K !!!!!!! I am thrilled !!!!" ... If I needed a reminder as to how far I have come with my running in one year, this is a good example. :) One year ago, I am posting excitedly about running 12K 'without walking breaks', and one year later, I am running ~13 km in a speed workout, running at a pace >1 minute faster. :) Very cool. :)

I checked the weather channel when I woke up this morning, and it assured me that it was going to be a clear day ... I'm just pointing this out because I ended up running for several miles in drizzling rain! It didn't impede my run, and it never became all out, heavier rain, but my faith in The Weather Channel's accuracy is shaken - LOL!

The first three miles (5K) went very, very well: 10:30 (6:31/km), 10:28 (6:30/km), 10:25 (6:28/km)

I like that these miles are within seconds of goal time. I worked hard at finding the correct pace and then at maintaining it - it paid off.

The next 2 miles (3K) were too fast: 10:08 (6:18/km), 10:15 (6:22/km)

I have decided to look at this both ways - I can say, woo hoo! Look at how much faster I run after ~ 7 km (I've noticed this consistently in most of my runs - my speed increases after 7 km). However, I recognize that today's workout is about teaching me to maintain consistent pace, to control myself that I can run 21.1 km successfully and steadily from the start to the end. Within this context, it is evident that I need more practice!

The final mile was too slow: 10:43 (6:40/km)

I am not kidding when I write that I have trouble resuming running after stopping. I took a little extra time between the 5th and 6th miles to get a drink, and as soon as I started my last mile, I could feel right away that it was going to be a struggle. :( I had to coach myself not to quit because this last mile was no fun at all. :( Needless to say, my cool-down 1.6 km was more walking than running.

I was out on the track early before school started so it was interesting to watch as the football team emptied out of the school onto a school bus in full uniform. This explains my Friday Night Lights theme with today's blog images. I wanted to yell out, "Clear eyes, full hearts, can't lose!" to them, but I doubted any of them would get it. It just so happens that I recently downloaded the final season of FNL and that Ben and I are watching a few episodes every night before bed so this is fresh in my head. :)

GYM COMMENTARY

Kundalini yoga tonight. :) The new schedule is in full swing and I want to check a few more classes out. October is my racing month and I am focused on my four races. Once my season for 2011 officially ends, I hope to make more use of the fitness classes available.

Week 1317 HM Training - Run #2 TRACK WORKOUT

Scheduled:

1 mile (1.6K) warm-up; 6 X 1 mile @10:31; 1 mile cool-down

Actual:

1.5K warm-up; #1 @10:16; #2 @10:30; #3 @10:29; #4 @10:35; #5 @ 10:27; #6 cancelled; 2K walk/run cool-down

I am so far behind on my blog, I am jumping in with the most recent work-out, and working my way back. :(

I felt tired, cranky and bloated before my workout. My warm-up did not feel good. :( However, my running improved as the mileage increased. I went too fast with my first workout; it sufficiently tired me out so that by the end of #5, I didn't have the heart or desire to run a final 6th. :(

I know I can do it; I just couldn't do it today. :)

I warmed my left leg muscle with a warmed up bean bag again before my workout; this helped. I could still feel the tightness inside the muscle while I ran, which I find distracting because I am now so paranoid about it seizing up again. :(

I also admit to having a little too much on my mind right now and functioning on less sleep than I need so just getting this done and doing what I could is good enough for me today! :)

I have Kundalini yoga tonight. I am taking tomorrow as a rest day (no easy 5K) and I have another track workout scheduled for Friday.

Happy running, all! :)

Race Week Taper - Gut-wrenching Tuesday

I took yesterday off as a rest day after Sunday's race. My stomach and I were still feeling at odds so I was happy to not run again feeling so cruddy. I skipped Monday night regular yoga, too. :(

*****

However, today (Tuesday), my Race Week Schedule had a 6.5K on the docket ...

But I didn't run. At 3:30 a.m. on Tuesday, I woke up when a thunderstorm rolled in ... and because my left achilles tendon was throbbing ...

Anyone who has followed this blog from the beginning knows that I had a serious problem with my left achilles tendon last December. I thought it was okay now, and although I still feel tenderness there every once in awhile, I feel tenderness in different spots (my shins, my hip sockets) at various times over various weeks and considered it par for the course with running as my body adjusts "skelator-ily" every six months (muscles is three months; cardiovascular system is 2-3 weeks).

But when you wake up in the night with a former running injury throbbing the same week as a race you have been training for for 14 weeks, you don't feel okay. I am feeling really, really upset.

I have been icing the area often, and when I am able to, trying to elevate it. I want to be in my 5K race so badly, I am willing to not run at all this week. I will have to play this by ear.

Wk13/D2 - Race Ready Track Workout #2

Assignment: 3 X 1 mile @9:39

Workout #1: 1.6K @10:02

Pace 6:15/km

Workout #2: 1.6K @9:42

Pace 6:02/km

Workout #3: Cancelled! :(

Today was a 'tad' bit different than Tuesday. :( First, the weather temperature has dropped dramatically. Two days ago, I was soaked from sweat during my workout; today, I wore my hoodie during my warm-up because it was a little too cool for me in shorts and a T! I am not complaining ... I was happy to see the return of humidity-free weather for running! I am just having a bit of trouble adjusting to the quickness of the extremes ...

Today was my first 'bad' track workout and it had nothing to do with the track. Last night, when I was at yoga, I was very uncomfortable during the whole class when sitting on my butt. My glutes were very tender, a combination of the challenging 2K incline I ran twice on Sunday and a reflection of how hard I have been working physically for the last few days. It has caught up with me! Last night, I found it challenging to find a comfortable sleeping position.

My warm-up today was extremely challenging; my legs were cement and sluggish, and my glutes were making themselves very 'aware' to me. I completed my two workouts as best as I could, but today really was just not my day. :( I am overtired, I have too much on my mind, I am sore and hey, I was due for a bad workout. :) This might prove to be my "best" workout in the sense that it's a wake-up call to watch myself between now and my 5K race so that this doesn't happen again on the day when I want my training to count.

I am taking tomorrow off, I will run 5K on Saturday, and then run my 10K race on Sunday easy. :) I taper next week and then I have my 5K race the following Sunday.

Wk12/D1 - Race Ready Track Workout #1

I need to figure out a new routine/time for posting on my blog because I'm not doing this as well as I used to! :(

Warm-up: 1.82K @12:21

Pace 6:48/km

4 striders

Workout #1: 1 mile/1.6K @9:39

Actual: 9:27

Pace 5:53/km

Workout #2: 3/4 mile/1.2K @7:12

Actual: 7:22

Pace 6:09/km

Workout #3: 800 m @4:43

Actual: 4:48

Pace 6:00/km

Workout #4: 400 m @2:15

Actual: 2:05

Pace 5:14/km

Not bad for a hot and humid morning when I was feeling a little stiff after my 10K uphill race on Sunday! :)

I headed to the track early this morning to avoid the 33 degrees Celsius weather (predicted to feel like 42 degrees with the humidity) today, It was already 24 degrees by the time I arrived at the track and needless to say, I was soaked with sweat by the time I finished. But I got it done and I am pleased. I love track work! :)

I shared the track with another runner today, too. At first, I was disappointed, but it ended up being a nice camaraderie experience. He did his thing, I did mine, and it was comfortable. :)

I made a decision, and for Miss-Very-Conservative-About-Her-Running, it's quite different from what I usually do. Here's the math ...

Week #12 - This week

Week #13 - Next week - 5K GOAL RACE

My training program is ** 17 ** weeks. Oh oh!

I knew when I started my program that I was cutting it short by two weeks, but it couldn't be helped. I returned to running the earliest that I could after my achilles tendon issue and after Snowmaggedon. The Safe Harbour 5K in Bayfield, ON was my absolute favourite of all the 5K races I ran in last year so I really wanted to make it my goal 5K race.

Between the start of my program and now, I encountered a terrible training week and decided that repeating my one week was a wise choice. Hindsight is 20/20. I wish now that I hadn't, but I can only say this now after experiencing my program's three different phases. I still think my reasoning at the time was best; I can look back and see that it would have been just fine proceeding to the next week, but I was not armed with the same knowledge then as I am now. :)

So now I am three weeks off ... what to do?

I called my sister, who recommended my training book/program highly after using it twice. I asked for her advice, and together we determined that I would not be pushing it unwisely if I jumped forward to the program's Week #16 for my Week #13, keeping Race Week #17 as is for my Week #14. Make sense? Have I lost you yet? :) I am also taking all optional days of rest to ensure that I am not overdoing it.

And after today's awesome workout, I think it will work!

Before I "finish" this post that was started days ago ... I am adding a pic of my THREE pairs of matching running shoes (my camera has been funky lately so sorry for the unfocused shots of late until I figure out what's up). The first/top pair is my 7 1/2 pair that were given to me at Christmas by Ben. I found them for $100 off at the Running Room. :) Unfortunately, when I started to wear these shoes in more, I realized that they might be a little too small. :( So when the same shoes went on sale for $80 off at Runner's Choice, I scooped up a Size 8. Wonderful! Just the increase in half size stopped certain aches and twinges in my left foot and leg. So when the last pair was left sitting there on display a few weeks ago, still on sale, I scooped up another pair with two $10 coupons off so they were $100 off, too. :) Happy feet! I have marked all three pairs in various ways to differentiate them from one another. I have also learned my lesson from last year, when I started the season with two new pairs and wore them evenly throughout the year (I think this is what eventually contributed to my achilles tendon issues ... two 'worn' pairs of running shoes without knowing it. Although I meticulously record the mileage on my shoes, I failed to account for other factors that wear running shoes out quicker). I plan to wear one pair predominantly, using the newest pair as the alternate when needed. Hopefully, this will alert me better later this year as to when my shoes need to be retired.

As for my 7 1/2 pair, as long as I don't use them for running, I can wear them like plain old running shoes out and about. :)

Tomorrow is an optional rest day so I am not running and I have Kundalini Yoga tomorrow night. Next track workout - Thursday.

Wk12/D3 - Track Work 3 X 800

Warm-up: 1.62K @10:35

+ 4 striders

Pace 6:32/km

Track Workout: 3 X 800 @4:49

2 minute rest inbetween

#1 - 4:40 Pace 5:50

#2 - 4:45 Pace 5:56

#3 - 4:47 Pace 5:59

Cooldown: 1.18K @6:56/km

Pace 6:56/km

Once again, I had such a fun time at the track! :)

Everything went much smoother this time ... I knew the track, I knew how to use my Garmin properly, and it was perfect early morning cooler weather. Just ideal!

But to back up and explain what I did this week ...

I took Wednesday OFF rather than running 5K. I had a lot on my plate and was too busy so I opted to give myself the rest day after my first track workout. I even missed Kundalini yoga so this demonstrates how busy I was!

However, when I woke up Thursday, I was not myself and this is when I realized how my busy-ness, physical labour, and go go go pace was catching up with me ... I was burned out! I gave myself permission to switch my scheduled track work with the next day's optional 5K or OFF. I am really glad I did as I needed it!

It was during this workout that I realized what I had done 'wrong' with my Garmin the last time ... I was counting my workouts UP and the watch was counting them DOWN so I simply got confused. :) It didn't happen this time.

A great workout, a fast workout, and then a cool down run as far as Starbucks before stopping for a tall black Americano ... the perfect reward! :)

Wk12/D2 - Track Work 6X400

Warm-up: 1.6K @10:45

+ 4 striders

Pace 6:44/km

Track Work: 6 X 400

2:15 - 2:20 min. each

2 min. walking rest inbetween

#1 - 2:20 Pace 5:49/km

#2 - 2:23 Pace 5:58/km

#3 - 2:13 Pace 5:33/km

#4 - 2:25 Pace 6:03/km

#5 - 2:20 Pace 5:50/km

#6 - 2:16 Pace 5:41/km

#7 - 2:21 Pace 5:54/km

Cool down: 1.19K @8:12

Pace 6:54/km

What a fun workout !! I loved it! Track work was everything that I was hoping it would be and more.

But first, sorry for the delay in posting. I am sitting at my computer now while it rains so I am "forced" inside from my garden/yardwork to get this done. :) I am not complaining as it sounds like it will be a very hot and humid summer, which will keep me indoors when it happens. :( I have been getting my workouts done; just not the posting/recording, but now is the time for get on top of it ...

My training book did not stipulate any sort of rest time between intervals so I was unsure of what to do. My Garmin, however, suggests either "1 or 2 minute" options and a custom option so I decided to choose the two minute one. I then walked the whole the time and drank water before starting my next interval.

I ran into a few issues trying to figure out how to use my Garmin for this kind of workout. I thought I had this figured out before going to the track, but it took my two rounds before I figured out how to reconfigure my display windows in such a way for me to keep track. However, my workout seemed to end one lap shy of goal, but I knew I would not be able to check this out until I arrived home do I did a "7th" lap for good measure to ensure I had completed my workout accurately. :)

And I must say ... I love love love running sub-6:00 min/km !! Wow !! The whole time I was doing this workout, I kept thinking about my decision to postpone training for a marathon this fall ... how I chose to concentrate on improving my speed and fitness instead this year, and how it was DEFINITELY the right decision for me !! Noooooo question about it! I want this experience in my journey to that marathon destination so Niagara Falls sub-2:30 (2:15?) goal this October ... here I come !!! :) :)