speed work

Frustration Buster

March 15, 2011 by Kristy 5 Comments

3/15/11

8 miles speed work

I had a frustrating morning. A doctor’s appointment that took 3 hours door-to-door and when I came home our internet was out. Wouldn’t be a big deal except that I was working from home and pretty much need the internet to do anything. So I went for a run. No use waiting around for the internet and, since I was cranky (putting it mildly), a run would mellow me out. Luckily speed work was on the agenda today. Nothing like taking your frustrations out by running ~~fast~~ kinda fast.

I did 1×1200 and 5×800. I’m making up my own speed work these days. I look at my schedule, sigh, and then do what I want. I kept my pace between 7:15 and 7:30. I was slower than the 800s I did a few weeks ago but instead of being a slave to the Garmin, I used my perception to see if I was working hard or not. I made sure my exertion was a “7 or 8” on a scale of 1 to 10. That also means I’m huffing and puffing like crazy. As long as I’m doing that, I consider the workout successful!

I’m hoping to catch up on The Bachelor tonight. There was no way I was going to be able to stay awake for all the drama last night. I already know who “won” anyway…and who the next Bachelorette will be!

Week 10 Recap

March 13, 2011 by Kristy 2 Comments

3/13/11

5 miles easy

I ran without my Garmin today (on purpose). It was liberating! Can’t wait to do that more after the NJ Marathon. It was tough to get out the door today. I haven’t been sleeping well the past few nights so a nap ranked way above a run but then the guilt would eat away at me. So instead of the 7 miles I had planned, 5 did the job today. And I do feel better. I never regret a run.

Week 10 recap of NJ Marathon training (really, week 10 already)?!
MON: rest
TUE: 7 miles speed + 75 min yoga
WED: rest
THU: 7 miles tempo
FRI: rest (supposed to go to yoga but slept right through it)
SAT: 20 miles
SUN: 5 miles easy

Total of 39 miles and too many rest days! I’m liking this schedule…speed on Tues/tempo on Thurs/easy on Sun. I also like having Monday as a rest day. I feel like it’s well earned after running Saturday and Sunday.

Enjoy the rest of your weekend! I’m off to watch Selection Sunday. Sadly my SJU Hawks didn’t advance to the finals of the A-10 tournament. Boo.

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 🙂

What Is A Runner?

March 1, 2011 by Kristy 8 Comments

3/1/11

8 miles (3 mi speed and 5 mi GMP)

1:13

9:08 avg pace

I was supposed to do 2x(6x400m) at 1:44 pace (roughly 7:00 min/mile). So essentially 12-400m repeats. The first set was tough; I just didn’t have enough kick in my legs (splits: 1:47, 1:44, 1:46, 1:45, 1:51, 1:47). Instead of pushing through another set, which would have been disastrous, I decided to run the remaining miles at GMP. No big deal, at least I got some speed work in.

Now for the philosophical portion of my post…what is a runner? Yesterday I saw this tweet from Hal Higdon:

Some runners never race. They are happy to run each day without ever committing themselves to possession of a race T-shirt. Good for them.

Well said, Hal! I don’t think a runner should be defined by how many races he/she has done. Nor do I think “real” runners are only ones who run marathons and half marathons.

Real runners need to run…they crave that endorphin high. The enjoy the solidarity of running or the companionship of running with others. They love watching the sunrise/sunset while running or hopping on the treadmill in the early morning hours while the house is still quiet. They love a good sweat session that only running can provide. They like to push themselves to run distances and paces they never imagined.

It doesn’t matter if you run 12 miles a week or 70 miles a week, races or no races…you run because you want to and need to. You run because you love it (OK, I know a few of you are saying “I don’t love to run”. You may not love it but there’s something deep down that drives you to run, it may not be love but it’s something!).

Today’s March 1st which means 2 months until the NJ Marathon and Spring is right around the corner!

Week 8 Recap

February 27, 2011 by Kristy 2 Comments

2/27/11

8 miles easy

1:17

9:37 avg pace

I was excited to get up early for an easy run! Easy runs remind me of why I love running so much. You don’t have to worry about split or interval times; you just run. There’s no pressure, just total freedom. It was a beautiful morning and I ran without my iPod just to soak it all in. Ahhhhh 🙂

Gotta make this post short and sweet since I’m meeting my friends for brunch. We are trying to get back on our brunch schedule after a short hiatus. I love brunch with the girls. So much fun!

NJ Marathon Week 8 Recap
MON: 6 miles speed (and I became a believer in speed work)
TUE: rest
WED: 8 miles tempo
THU: 13 miles long
FRI: yoga
SAT: rest (ultimate lazy day)
SUN: 8 miles easy

Total of 35 miles for the week. My mileage was lower this week since it’s a drop-back week.

Off to brunch…have a great Sunday!

I May Be A Believer After All…

February 21, 2011 by Kristy 4 Comments

2/21/11

6 miles speed

I get nervous every time I do speed work. I worry that I won’t hit my splits and that I’ll never get faster. I tell myself that I’m built for endurance, NOT speed. I’ve said numerous times that I was on the fence as to whether speed work makes a difference. I’m giving it a real, fair try this training cycle to see what happens. In the past, speed work has been very taxing on my body. I tend to take longer to recover and often my tempo and long runs suffer because of it. I was just reading in Brad Hudson’s Run Faster that runners whose strength is speed generally recover faster from speed work and runners whose strength is endurance (me!) recover faster from longer runs. The converse is also true which explains my prolonged recovery after speed work and my speedy recovery after 20-milers.

Today’s speed work called for 6×800 at 3:33 (7:06 pace). I did 5×800 (the 6th one so wasn’t happening…I was exhausted). My spilts: 3:34, 3:34, 3:33, 3:32, 3:32! Woohoo! Why was I so happy? Let me explain:

1. I have never done 800s this fast before. I generally hover around the 3:40 range. I was surprised I was so consistent too.

2. For the past 7 weeks, I’ve been doing speed work on the treadmill because of the weather. Today I went to the track (yeah!) but I was concerned about my ability to adequately pace myself. It’s so much easier on the treadmill – just set the pace and stick to it. The track is much harder.

3. I did a 20-miler 2 days ago! Now I’m wondering what my splits would be with fresh, rested legs!

So maybe all this speed nonsense is helping?! Could it be that I’m a believer in speed work? Nine more weeks of speed work plus a little bit of confidence in myself and who knows what’ll happen?

I’ll leave you with this picture from SF (technically Stinson Beach, CA). This is how I felt after my run today…