Mon: 6.5-miles, core
Tues: Treadmill (1E + 2 @ 8.2-3 + 0.5E + 1 @ 8.4-5 + 0.5E + 0.5 @ 8.6-7 + 0.5E)
Wed: 6-miles
Thurs: 3x1200m (4:43,41,43), 3x800m (3:02,03,01)
Fri: 5-miles
Sat: 11-miles, Pub Run
Sun: 6-miles, core
Total: 46.5-miles
The easy runs went fine this week. Some of them might have been a little bit too easy. I prefer averaging no slower than 8:30. Oh well, guess I'll chalk it up to a recovery week.
Tuesday's treadmill workout went surprisingly well. It was a monsoon in Durham at 5PM, and we didn't even leave the office until 6PM. So, track was out of the question. The only treadmills available when we got to the gym were older, so I'm not sure if the pace I ran was my actual pace. I kept setting it to a pace, and after 10sec, it would switch to a pace that was ~0.4mph faster. So, I'm not sure which was the actual pace. Anyways, I'd like to believe it was the one it settled out to. That would make me happy because it didn't feel half bad!
Matt and I did the track workout on Thursday. It went ok. It was beautiful out, but it was the first time in a long time that we have done intervals over 400m. The 1200's were hell. Especially the last one. I managed to keep them somewhere in the neighborhood of goal 5k pace (6:20, which translates to a 4:45 1200). So, I did, but it was hard. The 800's went a little better. I wasn't sure if I'd be able to go much faster, but I did. The intervals were still a bit slower than when I had done the same distances at the end of May, granted those workouts were a bit easier and I wasn't the one setting the pace (I generally run faster with a group). So, I'm not sure where that leaves me for the 5k on the 26th.
Made it to 11-miles on Saturday! It was beautiful out. I felt like I could have gone longer, but I was concerned about getting to work on time. Anyways, I think I'm going to try and creep my long run up over the next couple of weeks.
My back had been bothering me a little this week, hence the lack of core workouts. It's starting to feel better, so hopefully I can get back to that a bit next week. Also, I'd like to add a little bit of cross training back! It is a race week though, so maybe I'll wait to the following week.
Monday, July 21, 2014
Friday, July 18, 2014
Dog vs. Squirrel vs. Me
I heard a dog barking, so I stopped running. Even though I am working on not being terrified of dogs, I wouldn't put my progress past hyper-actively cautious (which, to the outside world, might look like fear).
Then I hear this weird chattering sound and I see this squirrel coming charging at me from across the street (aka where the dog is barking).
I screamed.
Now, I know what you're thinking, it's a squirrel. But, I know at least two people who have been scratched/attacked by squirrels when they were running. Also, I find the squirrel chirping to be disconcerting mostly because I don't think squirrels should make that sound. I don't know what sound they should make, but not that one.
Anyways, the squirrel hears me scream, and starts running back towards the dog, which is barking more because I screamed, which causes the squirrel to run back towards me, and back towards the dog, and back to me...
Ultimately, it decided I was the less scary option and ran into a bush behind me.
Then I hear this weird chattering sound and I see this squirrel coming charging at me from across the street (aka where the dog is barking).
I screamed.
Now, I know what you're thinking, it's a squirrel. But, I know at least two people who have been scratched/attacked by squirrels when they were running. Also, I find the squirrel chirping to be disconcerting mostly because I don't think squirrels should make that sound. I don't know what sound they should make, but not that one.
Anyways, the squirrel hears me scream, and starts running back towards the dog, which is barking more because I screamed, which causes the squirrel to run back towards me, and back towards the dog, and back to me...
Ultimately, it decided I was the less scary option and ran into a bush behind me.
Wednesday, July 9, 2014
PR With An Asterisk - Downhill Mile Race Report
Going into the race, my PR was a 5:45 from the Magnificent Mile a few years back (yeah, my high school PR was a 6:08). My most recent "time trials" were a 6:04 and a 5:55. I haven't really set any time goals since breaking 6 minutes because that is all I really wanted to ever do. Having said that, if I ran a 5:40, I wouldn't mind.
Realistically, I figured I could run somewhere between a 5:40 and 5:45. I haven't raced a mile in a while. I've spent the majority of the past three years marathon training. But, my track workouts have been half decent lately. My speed has been slowing returning since I've cut back my mileage. But, a 5:40 is still 15sec faster than any mile I've run lately, which is a decent chunk of time for a distance that short. Also, that's an 85sec quarter, which again is a time I've only just managed to hit with any consistency.
I got a decent warm-up in, and managed to cram onto the start line with Rita and Deb. There were a bunch of little kids up there. Anyways, the race started, and this girl in a pair of Newtons took off. She was out of sight. Or, at least out of my sight, which might not be saying too much. That left five of us kind of running in a pack. I semi-recognized two of the girls as "fast runners from other races", and I knew Deb and Rita. I felt comfortable where I was, not out in front but not out of contact either.
There were flags marking the quarter miles, which was nice. Also, I was close enough to Kara who was smart enough to set her Garmin to audibly lap at the quarter miles... I kind of wish I had done that so I could figure out what my splits were (because there was no way in hell I was actually going to try and look at my watch... I'm not that coordinated). I finally managed to catch Rita around the quarter mile, although my distance from the other two girls was about the same. Deb caught me by the half mile, and started closing on the two girls in front of us. Rita was still right on my heels. It was kind of interesting seeing how the race was unfolding. By the three-quarter mile, I suddenly saw the Newton girl. I was getting tired, but the course starts really going downhill at that point. I made a move and caught her shortly thereafter.
I felt pretty good the last quarter mile, and think I even managed to pick it up a little. At least, my legs were turning over faster. The Newton girl surged with about 25m to go. I tried to go with her, but I don't have that gear. So, I ended up in 5th. I heard them yell out something-one when I crossed the line. I was hoping 41, as in a 5:41. That would make me pretty happy. I stopped my watch and looked down.
5:29
Officially a 5:22. Wow. I had no idea that my legs could actually move that fast for a mile. And, while I know losing 120ft over the course of a mile helped a lot, it was still a mile and I still ran it in that time. So, a PR with an asterisk. I'd be interested to see what could do in a track race, or the Magnificent Mile this year.
That's a picture Jim sent me from somewhere along the race course. I'm wearing sunglasses next time!
6/30 - 7/6
Mon: 7.5-miles
Tues: 3 sets of 200-200-400 (200: 37-40, 400's: 79-83)
Wed: 4-miles, spin class
Thurs: 5-miles + strides
Fri: Downhill Mile
Sat: 10-miles
Sun: 8-miles, core
Total: 46.5 miles
We got to Ridge Rd. a little early on Monday, so we ran a longer than normal "warmup" with Ali. It was a good run.
So, Tuesday's track workout. I was a little on edge when Sean said to only do 3 sets of 200-200-400. I had been thinking 5 sets of the same workout. I usually like to hit at least 2.5-miles in terms of intervals. However, I was happy that I didn't have to do the stated workout of 4 sets of 200-200-800. It was a bit warm out, and the 800's looked miserable. Anyways, the 200's were consistently faster than they have been for the past year. But... the 400's were the biggest surprise. First one was in 83. I'm always excited when I hit sub-85. Next one, 79. Holy !@#$. I haven't run sub-80 since the "Meredith Track Meet" where we ran against Team Bahama. Not even joking about that. Anyways, it didn't feel that hard. I felt strong the last straightaway. But, I kind of figured it was a fluke. Until I ran the third in 79. Huh.
Wednesday's run was also good. I didn't wear my Garmin. I don't think I'm going to on my "home" 4-mile route any more. I did listen to music though! Spin class went well that night. Spin instructor Matt played a "request" from Lisa... Sissy that Walk... it was pretty good.
Thursday's run was a shakeout run... not much to say there.
Friday's Downhill Mile was a huge surprise. As in 20+ second PR. I'll save that for the race report though!
Saturday morning's run was stiff. That's about the best explanation for it. But, it was freaking gorgeous outside.
Sunday's run was a little more on target. I didn't go sprinting out with the rest of the group, nor did I go for extra miles with Allison and Andrew, but it was a good run. Again, it was gorgeous outside.
So, a PR and "upper" 40's for mileage. Not a bad week. My legs are starting to remember what it's like to run fast. This whole "un-marathon" training isn't going half bad. My hamstring definitely feels a lot better, and I think I'm getting stronger. I definitely like running a lot more!
Tues: 3 sets of 200-200-400 (200: 37-40, 400's: 79-83)
Wed: 4-miles, spin class
Thurs: 5-miles + strides
Fri: Downhill Mile
Sat: 10-miles
Sun: 8-miles, core
Total: 46.5 miles
We got to Ridge Rd. a little early on Monday, so we ran a longer than normal "warmup" with Ali. It was a good run.
So, Tuesday's track workout. I was a little on edge when Sean said to only do 3 sets of 200-200-400. I had been thinking 5 sets of the same workout. I usually like to hit at least 2.5-miles in terms of intervals. However, I was happy that I didn't have to do the stated workout of 4 sets of 200-200-800. It was a bit warm out, and the 800's looked miserable. Anyways, the 200's were consistently faster than they have been for the past year. But... the 400's were the biggest surprise. First one was in 83. I'm always excited when I hit sub-85. Next one, 79. Holy !@#$. I haven't run sub-80 since the "Meredith Track Meet" where we ran against Team Bahama. Not even joking about that. Anyways, it didn't feel that hard. I felt strong the last straightaway. But, I kind of figured it was a fluke. Until I ran the third in 79. Huh.
Wednesday's run was also good. I didn't wear my Garmin. I don't think I'm going to on my "home" 4-mile route any more. I did listen to music though! Spin class went well that night. Spin instructor Matt played a "request" from Lisa... Sissy that Walk... it was pretty good.
Thursday's run was a shakeout run... not much to say there.
Friday's Downhill Mile was a huge surprise. As in 20+ second PR. I'll save that for the race report though!
Saturday morning's run was stiff. That's about the best explanation for it. But, it was freaking gorgeous outside.
Sunday's run was a little more on target. I didn't go sprinting out with the rest of the group, nor did I go for extra miles with Allison and Andrew, but it was a good run. Again, it was gorgeous outside.
So, a PR and "upper" 40's for mileage. Not a bad week. My legs are starting to remember what it's like to run fast. This whole "un-marathon" training isn't going half bad. My hamstring definitely feels a lot better, and I think I'm getting stronger. I definitely like running a lot more!
Thursday, July 3, 2014
June Recap
So June. Happy un-marathon training to me! It got hot. But it's summer. So I'm ok with that. What I'm not ok with are the snakes and horseflies, which also came out. This has resulted in a weird combo of jumping at everything... sticks, rocks, leaves, trash, mile marker signs, not sticks (aka snakes)... and karate-chopping the air. Oh well.
As for training, I've actually seen some improvements. My shorter intervals are getting faster. Not quite to "high school" fast, but approaching. I actually got under 40sec for some 200's, and under 85sec for some 400's. I haven't seen those times in a while. I don't really know about longer intervals, but my timed mile came down 9sec. Part of this was due to becoming acclimated to the heat and humidity, but part of it was because mile pace doesn't seem like an all out sprint anymore. I actually felt pretty decent for the first 1000m, and my main problems didn't seem to be breathing related, more hamstring-tightness related.
I've also started throwing in some tempo work on Thursdays. I have problems doing longer tempo runs in the summer. Part of its breathing-sucking-in-humidity related, and part of it is just mental. So, this tempo work had mostly been in the form of longer intervals or hills, but it's still something. Or, better than nothing I should say. I'd like to start trying some longer stuff in the next couple of weeks, which means I need to get up early and run or actually make it out to Raleigh Running Outfitters for their Thursday group runs.
My long runs are lacking. I try and hit double digits at least once a week, but sometimes I just barely eek by. That probably needs to change, although I really don't need to run much over 13 miles until the late summer / fall. However, as a result of decreased weekly mileage, my easy runs (in which I'm including long runs) are actually getting faster. So, I guess that's good.
And cross training. Hells yeah! I've kept up with spin class on Wednesday. And, I've swum a few times. But, I'VE DONE 2 BRICKS! Yes. Two weeks in a row... a little over 20-miles on the bike followed by a 5-mile run. They weren't half bad. I need to ride my bike more so that I remember how to drink water because I am definitely dehydrated on the run (I am paranoid about taking my hands off the handlebars to reach down and get my water bottle). But yeah. I might consider a fall triathlon. Maybe olympic distance. Maybe Pinehurst.
Total: 186.5 miles [training log]
As for training, I've actually seen some improvements. My shorter intervals are getting faster. Not quite to "high school" fast, but approaching. I actually got under 40sec for some 200's, and under 85sec for some 400's. I haven't seen those times in a while. I don't really know about longer intervals, but my timed mile came down 9sec. Part of this was due to becoming acclimated to the heat and humidity, but part of it was because mile pace doesn't seem like an all out sprint anymore. I actually felt pretty decent for the first 1000m, and my main problems didn't seem to be breathing related, more hamstring-tightness related.
I've also started throwing in some tempo work on Thursdays. I have problems doing longer tempo runs in the summer. Part of its breathing-sucking-in-humidity related, and part of it is just mental. So, this tempo work had mostly been in the form of longer intervals or hills, but it's still something. Or, better than nothing I should say. I'd like to start trying some longer stuff in the next couple of weeks, which means I need to get up early and run or actually make it out to Raleigh Running Outfitters for their Thursday group runs.
My long runs are lacking. I try and hit double digits at least once a week, but sometimes I just barely eek by. That probably needs to change, although I really don't need to run much over 13 miles until the late summer / fall. However, as a result of decreased weekly mileage, my easy runs (in which I'm including long runs) are actually getting faster. So, I guess that's good.
And cross training. Hells yeah! I've kept up with spin class on Wednesday. And, I've swum a few times. But, I'VE DONE 2 BRICKS! Yes. Two weeks in a row... a little over 20-miles on the bike followed by a 5-mile run. They weren't half bad. I need to ride my bike more so that I remember how to drink water because I am definitely dehydrated on the run (I am paranoid about taking my hands off the handlebars to reach down and get my water bottle). But yeah. I might consider a fall triathlon. Maybe olympic distance. Maybe Pinehurst.
Total: 186.5 miles [training log]
The Beginnings - Intro To "Distance" Running
I survived my first season of indoor track mostly un-injured (I had shin splints again by the end), and only mildly terrified of the official who called me out on my first meet ever for not figuring out who he was pointing at for a particular heat. The friends that I had made that season mostly ran either hurdles or mid-distance, so I decided to give that a shot. Plus, I was much better at the 400m than the 50m, and the 400m was oddly considered mid-distance.
In the time between winter and spring track, my friend Jen and I went to the outdoor track a few times to practice running 3-miles, which was the "long run" for mid-distance runners. We made it. I also got new sneakers to "cure" my shin splints. One of our friends had told us about this brand of shoe called Saucony that marathoner runners wore. Ok. So on the next trip to Bob's I got a pair of Saucony sneakers. They were white and navy blue and yellow, and a size 7 because I totally grew in one season. At least, I figured it made sense to get a bigger shoe. Any time I got shoes previously, it was a bigger size than the ones I had been wearing. I LOVED these sneakers. I have no idea what type of Saucony sneakers they were, but they are still, to this day, one of my favorite pairs (at least in my mind).
During spring track, I ran the 300m hurdles, 400m, and triple jump. I got to go to the state relay meet for triple jump, which was super fun. Relay meets are still my favorite. Anyways, after spring track, I decided to run cross country in the fall instead of swimming. So, over the summer, I figured out a 3-mile loop from my house and ran that. The first time I ran over 3 miles was during "captains' practice", which started in the beginning of August. Coaches couldn't start coaching for real until the week before school, so the next season's captains organized practice. I distinctly remember the first 5-mile run that we did because we went by my cousins' house. I had (and still have) no sense of direction, but I knew that we drove that distance and it took a little while. I was super proud of myself when I got back to the school.
When I went to Bob's before cross country season started to get new shoes (I think my only saving grace with the shoe thing was that I replaced them fairly frequently), they had the same Saucony's that I loved in a half size up, which I clearly needed because I had clearly grown soooo much. Anyways, 7-1/2 is much closer to what I actually wear now, so I'm glad that I thought I was jack-and-the-bean-stock or something.
Cross country season started off well. It was way more relaxed than track. In races, you didn't sprint all out. When you finished, they gave you a popsicle stick with your finishing place on it. It was kind of weird. For most of our dual meets, we ran were on roads for somewhere between 2.7 and 3 miles. My first "for real" 5k race was an invitational held at Franklin Park. I had never raced in a race that big before. I made the mistake of starting off way too quickly so I could "get to the front", which I never even came close to seeing. I powered my way up a hill at a little before the halfway point, passed all of these people, and then got passed by all of them over the next mile. In a rally to the finish, I picked it up the last 100m. Turns out, that was not the finish. So, I tried around the next bend, which was also not the finish. By the actual finish, I had nothing. Anyways, I made a lot of mistakes that race, so I consequently learned a lot.
Later in the season, we had a dual meet against Wakefield. Their course was kind of weird. You started off running around the track, ran three (I think) loops around their school property, and finished on the track. On the second time around the 3rd trash barrel, I felt like I was gasping. I was getting passed by people who had never passed me. I couldn't go any faster. It was super frustrating. When I finished, someone heard me breathing and asked my mother if I had asthma. She said no, to which we were informed that there was a good chance that I might.
I did. It took me a few years to get my confidence back.
In the time between winter and spring track, my friend Jen and I went to the outdoor track a few times to practice running 3-miles, which was the "long run" for mid-distance runners. We made it. I also got new sneakers to "cure" my shin splints. One of our friends had told us about this brand of shoe called Saucony that marathoner runners wore. Ok. So on the next trip to Bob's I got a pair of Saucony sneakers. They were white and navy blue and yellow, and a size 7 because I totally grew in one season. At least, I figured it made sense to get a bigger shoe. Any time I got shoes previously, it was a bigger size than the ones I had been wearing. I LOVED these sneakers. I have no idea what type of Saucony sneakers they were, but they are still, to this day, one of my favorite pairs (at least in my mind).
During spring track, I ran the 300m hurdles, 400m, and triple jump. I got to go to the state relay meet for triple jump, which was super fun. Relay meets are still my favorite. Anyways, after spring track, I decided to run cross country in the fall instead of swimming. So, over the summer, I figured out a 3-mile loop from my house and ran that. The first time I ran over 3 miles was during "captains' practice", which started in the beginning of August. Coaches couldn't start coaching for real until the week before school, so the next season's captains organized practice. I distinctly remember the first 5-mile run that we did because we went by my cousins' house. I had (and still have) no sense of direction, but I knew that we drove that distance and it took a little while. I was super proud of myself when I got back to the school.
When I went to Bob's before cross country season started to get new shoes (I think my only saving grace with the shoe thing was that I replaced them fairly frequently), they had the same Saucony's that I loved in a half size up, which I clearly needed because I had clearly grown soooo much. Anyways, 7-1/2 is much closer to what I actually wear now, so I'm glad that I thought I was jack-and-the-bean-stock or something.
Cross country season started off well. It was way more relaxed than track. In races, you didn't sprint all out. When you finished, they gave you a popsicle stick with your finishing place on it. It was kind of weird. For most of our dual meets, we ran were on roads for somewhere between 2.7 and 3 miles. My first "for real" 5k race was an invitational held at Franklin Park. I had never raced in a race that big before. I made the mistake of starting off way too quickly so I could "get to the front", which I never even came close to seeing. I powered my way up a hill at a little before the halfway point, passed all of these people, and then got passed by all of them over the next mile. In a rally to the finish, I picked it up the last 100m. Turns out, that was not the finish. So, I tried around the next bend, which was also not the finish. By the actual finish, I had nothing. Anyways, I made a lot of mistakes that race, so I consequently learned a lot.
Later in the season, we had a dual meet against Wakefield. Their course was kind of weird. You started off running around the track, ran three (I think) loops around their school property, and finished on the track. On the second time around the 3rd trash barrel, I felt like I was gasping. I was getting passed by people who had never passed me. I couldn't go any faster. It was super frustrating. When I finished, someone heard me breathing and asked my mother if I had asthma. She said no, to which we were informed that there was a good chance that I might.
I did. It took me a few years to get my confidence back.
Tuesday, July 1, 2014
6/23 - 6/29
Mon: 6-miles
Tues: 1-mile (5:55)
Wed: 4-miles, spin class
Thurs: Tempo Umstead Hills
Fri: 5.5-miles
Sat: 10-miles; swim: 5 sets 100yd swim / 100yd pull
Sun: brick- 22.5-mile (bike), 5-mile (run)
Total: 43.5 miles
So, I went with the Glide Boost's as my training shoe for the next go around after consulting with my friends at Raleigh Running Outfitters. I wore them on Monday's run. They felt awesome and made me run super fast. Or maybe it was the fact that it was like 10 degrees cooler and less humid than last week. But, lets say it was the shoes.
Tuesday's timed mile at the track went pretty well. If I'm remembering correctly, my splits were 1:25, 2:52, 4:22, and I finished up in 5:55. Now, I obviously can't focus enough to read the tenths-of-a-second, but it's good enough to show me that I need to work on at least the last 600m. My ultimate goal is a 5:40. I start every timed mile with the intention of doing that, and then see how long I can hold on for. Whether or not that is the best strategy, I know that I am not going to make up time on the second half of a mile. So, I might as well go out running what I want to. Anyways, Deb and Allison passed me around 1000m, so I'm guessing that's where I started to slow up because they were running pretty consistently. The last 400m was definitely a struggle, which is fairly obvious from the splits. Anyways, I was happy to see that I was sub-6 this time at least! My breathing wasn't too bad either, but my hamstrings are definitely tight.
I "decided" not to wear my watch on Wednesday morning. I had been toying with the idea because I sometimes get overly frustrated with my pace on recovery runs even though it shouldn't matter. Anyways, I had limited time to run because I was going into the Durham office for work and couldn't put my hands on my watch right away. Or my MP3 player. So, I went "old school". It wasn't too bad. I missed my MP3 player more than my watch, although I kept looking at my wrist at every "mile mark". Spin class that night was fun.
Brian, Matt, and I ran "tempo hills" on Thursday. Basically, we took it easy on the downhills and worked the uphills, which included Corkscrew, whatever the hill out of Umstead is called, and Ranger Hill. Sean had put 40min tempo on the schedule. In the summer, I struggle with doing tempo runs in blocks like that and really fade after 2 miles. I know I need to, but breaking it into smaller chunks of "effort" keeps me better focused in the heat and humidity. Anyways, the horsefiles were also pretty annoying, and we narrowly missed a copperhead. The workout went ok. I never feel like I'm pushing it hard enough unless I'm at the track, but I definitely was working all the same. About halfway up Ranger Hill, my hamstrings were really beginning to tighten up (the loose gravel was making footing difficult), so I stopped and stretched. I figured keeping it at a good effort was better than slowing down to a shuffle, even if it meant stopping.
I ran with Ali Friday morning. That was good. I need to get in the habit of morning runs again.
Saturday's run was also good. I wore my Glide Boosts again... they feel bouncy. I swam in the afternoon since I only ran 10-miles. The swim went well. I can't flip-turn in the Fitness Connection pool though because its super shallow on one end. I guess I could flip-turn at the other, but I don't.
I've done a brick workout two weekends in a row now. I might seriously consider an Olympic distance tri in the fall. Anyways, the bike went ok. Sean made me take my hands off the handlebar and touch my helmet. Next step, water bottle. Next next step, actually drink water from it. Anyways, the run was pretty miserable. I was probably a bit dehydrated and my hamstring was bugging me on the uphills. The last mile or so wasn't bad.
So, in conclusion, this whole non-marathon training isn't so bad. I'm actually starting to see some of my runs get faster. That's encouraging.
Tues: 1-mile (5:55)
Wed: 4-miles, spin class
Thurs: Tempo Umstead Hills
Fri: 5.5-miles
Sat: 10-miles; swim: 5 sets 100yd swim / 100yd pull
Sun: brick- 22.5-mile (bike), 5-mile (run)
Total: 43.5 miles
So, I went with the Glide Boost's as my training shoe for the next go around after consulting with my friends at Raleigh Running Outfitters. I wore them on Monday's run. They felt awesome and made me run super fast. Or maybe it was the fact that it was like 10 degrees cooler and less humid than last week. But, lets say it was the shoes.
Tuesday's timed mile at the track went pretty well. If I'm remembering correctly, my splits were 1:25, 2:52, 4:22, and I finished up in 5:55. Now, I obviously can't focus enough to read the tenths-of-a-second, but it's good enough to show me that I need to work on at least the last 600m. My ultimate goal is a 5:40. I start every timed mile with the intention of doing that, and then see how long I can hold on for. Whether or not that is the best strategy, I know that I am not going to make up time on the second half of a mile. So, I might as well go out running what I want to. Anyways, Deb and Allison passed me around 1000m, so I'm guessing that's where I started to slow up because they were running pretty consistently. The last 400m was definitely a struggle, which is fairly obvious from the splits. Anyways, I was happy to see that I was sub-6 this time at least! My breathing wasn't too bad either, but my hamstrings are definitely tight.
I "decided" not to wear my watch on Wednesday morning. I had been toying with the idea because I sometimes get overly frustrated with my pace on recovery runs even though it shouldn't matter. Anyways, I had limited time to run because I was going into the Durham office for work and couldn't put my hands on my watch right away. Or my MP3 player. So, I went "old school". It wasn't too bad. I missed my MP3 player more than my watch, although I kept looking at my wrist at every "mile mark". Spin class that night was fun.
Brian, Matt, and I ran "tempo hills" on Thursday. Basically, we took it easy on the downhills and worked the uphills, which included Corkscrew, whatever the hill out of Umstead is called, and Ranger Hill. Sean had put 40min tempo on the schedule. In the summer, I struggle with doing tempo runs in blocks like that and really fade after 2 miles. I know I need to, but breaking it into smaller chunks of "effort" keeps me better focused in the heat and humidity. Anyways, the horsefiles were also pretty annoying, and we narrowly missed a copperhead. The workout went ok. I never feel like I'm pushing it hard enough unless I'm at the track, but I definitely was working all the same. About halfway up Ranger Hill, my hamstrings were really beginning to tighten up (the loose gravel was making footing difficult), so I stopped and stretched. I figured keeping it at a good effort was better than slowing down to a shuffle, even if it meant stopping.
I ran with Ali Friday morning. That was good. I need to get in the habit of morning runs again.
Saturday's run was also good. I wore my Glide Boosts again... they feel bouncy. I swam in the afternoon since I only ran 10-miles. The swim went well. I can't flip-turn in the Fitness Connection pool though because its super shallow on one end. I guess I could flip-turn at the other, but I don't.
I've done a brick workout two weekends in a row now. I might seriously consider an Olympic distance tri in the fall. Anyways, the bike went ok. Sean made me take my hands off the handlebar and touch my helmet. Next step, water bottle. Next next step, actually drink water from it. Anyways, the run was pretty miserable. I was probably a bit dehydrated and my hamstring was bugging me on the uphills. The last mile or so wasn't bad.
So, in conclusion, this whole non-marathon training isn't so bad. I'm actually starting to see some of my runs get faster. That's encouraging.
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