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chocolate milk

Spring Has Sprung

March 5, 2011 by Kristy 7 Comments

3/5/11

18 miles

2:36:24

8:41 avg pace

It’s a beautiful day here in Philly!  Even if it feels like Spring for only 1 day, I’ll take it!  It was so nice to run without being all bundled up.  The training plan called for 18 miles at 9:16 pace.  My goal was to try and stick with this pace (and not run faster) since I had a case of brick legs earlier this week.  I took Thursday and Friday off from running and my legs felt really good today.  My Garmin kept jumping all around with my pace so it was hard to tell how fast I was running.  I kept telling myself to slow down.  I finally gave up and ran based on feel.  I really had no idea I was running an 8:41 average pace.  I was just enjoying the weather and my iPod (I normally run music-free).   I thought my average pace would be at 9:00 or just under.  You can imagine my surprise when I saw 8:41!  That’s faster that my goal marathon pace.  I was happy and also kinda like “oh crap I shouldn’t have ran that fast”.

My split times really surprised me.
M1 – 9:01
M2 – 8:51
M3 – 8:52
M4 – 8:51
M5 – 8:48 –> shot blok #1
M6 – 8:40
M7 – 8:40
M8 – 8:38
M9 – 8:45
M10 – 8:39 –> shot blok #2
M11 – 8:35
M12 – 8:38
M13 – 8:21
M14 – 8:34 –> shot blok #3
M15 – 8:26
M16 – 8:34
M17 – 8:36
M18 – 8:50

I got faster towards the end!  What’s going on?!

As soon as I got home I immediately did some forward folds, downward dogs, and hurts-so-good pigeon pose.  Then I chugged some chocolate milk….and took an ice bath.  I normally don’t do ice baths but given today’s pace and the fact that my legs were heavy this week I thought I should do whatever I can to speed recovery.  Like a good blogger, I grabbed my camera…

I'm pretending to smile but I just sat down in ice. My hands aren't really that large either.
Hawk investigates and keeps me company

I stayed in the ice bath for about 10 minutes.  That was enough.  I hope it was worth it!

Tomorrow I am going to hear Jack Daniels speak about his Run S.M.A.R.T. Project.  He is speaking at a local school and I figured why not check it out.  I’ll do a full recap of his talk tomorrow.

Enjoy your Saturday!

 


 

 

Brick Legs

March 2, 2011 by Kristy 7 Comments

3/2/11

8 miles tempo

1:11

8:52 avg pace

What the plan called for:  2 mile warm-up, 3 miles just under 8:00 pace, 1 mile cool-down

What I did:  2 mile warm-up, 3 miles (8:00, 7:57, 7:58), 2 miles at GMP, 1 mile cool-down Hell no.  After those 3 miles, I did a 3 mile cool-down.

Ouch!  I got me some brick legs.  During yesterday’s speed work and today’s tempo my legs have been so tired and heavy.  I’m sure doing 2 hard days back-to-back doesn’t help.  But last week was a drop-back week!  Shouldn’t my legs feel more refreshed?!

Then the light bulb went on during my run this morning!  Ah ha!  Noticeably absent from my fridge is chocolate milk.  I have been refueling within a 1/2 hour after my long runs (I always do) but what about my speed and tempo runs?  They are hard runs too!  I do them in the morning and then I rush to get ready and get to work.  I eat breakfast at my desk but sometimes it’s up to an hour and half after my run.  Opps.  Last week I ran hard on Monday and Wednesday and didn’t refuel properly.  This week I ran hard on Tuesday and didn’t refuel properly.  Sounds like I need to practice what I preach (note:  I did have a heaping spoonful of PB after this morning’s run.  No chocolate milk but it has protein and carbs).

Last night I went to RYAH for a vinyasa class.  My favorite teacher, Candace, was supposed to teach but another teacher subbed for her. I liked this teacher but she kept saying the word “blossom”.  Push your shoulders back and open up that chest.  Really let it blossom.  Of course, I fought the urge to giggle.  I have no idea what’s with me and yoga teachers.  I completely fixate on their words.  But come on…”blossom” is a strange word, right?  Reminds me of the TV show Blossom from the early 90s.  Anyone remember that show?  I used to love it.

Off to rest these legs with a little Gossip Girl.  Tomorrow is a rest day 🙂

 

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