Sunday, December 15, 2013

Most Disappointing PR ever

We're going to start with the ugly. See those two 10ish minute miles at the end?  Yeah, I was sucking.  See that 9:11 minute mile for the 3rd mile?  Yeah, I was overly optimistic.  See the slow decline in speed from mile 4 to the end?  Yeah, I went out too fast.  As you can see, I didn't even make my 9:24 pace...

Moving to the bad, the weather was not very good either.  Just after mile 8, there was a sharp uphill curve that was covered in ice.  Not the nice crunchy ice that has some traction; no, the slick imma gonna bust your butt ice made its appearance.  Thankfully, I didn't fall, but I did slow down a lot. Also, the temp was in the low twenties, but the "real feel" was in the single digits due to the humidity and 9 mph wind.  What kind of place has 22 degrees F and 90% humidity???

Ok, the good:  Well, it was a PR, so I've got that going for me.  I wasn't cold during the run as I correctly guessed what to wear (3 long sleeve shirts, balaclava, santa hat, tights, undies, shorts, two pairs of socks and gloves).  I should have brought my fanny pack water carrier, but I didn't.  Also, like last year's Santa Hustle, I managed my bladder correctly and did not have to stop for a restroom break.

Lessons learned:
1.  If you train for 9:24 minute miles, you need to do at least the first half (HALF!!!  6 MILES!!!) at that pace.  After that, feel free to evaluate and push the pace if you want.

2.  Don't let one euphoric run decide your race pace.  I put too much emphasis on how I felt at the end of that run and allowed it to push my optimism way too far.

3.  Take your stupid water pack with you for races.  If you train with it, which I do, make that water available throughout the race, because those water stations aren't going to be where you need them.

Next run: Thursday 3 easy miles.

Monday, December 9, 2013

The hard part is done

Not that this run was a hard one, although it was faster than my base pace (10:27).  Of course, in keeping with almost this whole training period, I ran faster than the schedule.  We'll see if we can slow it down for the last run before Sunday's race.

I had to come back in after two miles due to freezing my tush off (25 degrees F, "feels like" 14 F with windchill).  I added tights, a long sleeve tight shirt, and a stocking cap; I felt much warmer after that.

Wednesday:
Schedule 4 @ 10:17

Saturday, December 7, 2013

12 miles, 7 at tempo

So much for making the schedule.  See those last two miles?  Yeah, totally blew the schedule there...lol.  After 10 miles, I felt great, so I decided to just keep on running at that pace for the next mile.  Then, I still felt great at 11 miles, so I buckled down for the last one.

I thought about running 1.1 more, and I think I could have maintained that pace, but instead, I decided to shut it down and call it one of my best training runs evah!  Note: if I would have maintained that pace for another 1.1 miles, I would have bested my half marathon PR...on a training run!!

Monday:
Schedule 8 @ 10:04

Thursday, December 5, 2013

2 out, 6 in

I wasn't worried about running in the sleet...until it started accumulating.  Since I didn't want to break a hip at my advanced age, I figured I'd just finish up on the treadmill.

I might have to do Saturday's run inside as well...ew.

Saturday:

Schedule 5 @ 10:27
  5 @ 9:24
  2 @ 10:27

Wednesday, December 4, 2013

6 miles, again

As I'm sure you've noticed, it's that time of the schedule again - 666 time...not much else to say about that.

On another note, it was 60 degrees out today, so yay on shorts and short sleeve tech shirt!!

Tomorrow:
Schedule 8 @ 9:51

Tuesday, December 3, 2013

This is how I get faster

Note: new land speed record for the mile - 7:57.

A good, fast mile and a couple of fast quarters make up a nice speed workout.  I can certainly see quite a bit of improvement in just the last couple of months.  I'm still not sure where I'm going to top out.  shrug.

Tomorrow:
Schedule 6 @ 10:17

Monday, December 2, 2013

Confidence Boosted

It's amazing to me how much psychology is a part of running.  I know that this week's training runs on Monday(6 @ race pace) and Saturday (5@ race pace inside 12 miles) are huge confidence boosters for me.  If I'm unsure of whether or not I can hold my targeted race pace, these two runs in particular do more than any others to assure me that I can.

Tomorrow:

Schedule 2 @ 10:27
  1 @ 8:04
  1 @ 10:27
  2 X 1/4

in 1:55

1 @ 10:27
400 recovery after each interval