Thanks so much for the kind words about my bailing on the speed session yesterday. It made me feel (slightly) better knowing that many of you have “postponed” workouts before.
I also got a few comments about taking the iron pills — which I should have expected and clarified yesterday. This wasn’t just one bad run and I jumped to a conclusion. Yes I’ve been telling you all the good stuff with my running and life (with the exception of the weather!) but my overall energy was suffering and if you want to see what the symptoms are for iron deficiency anemia you can on Wikipedia (LOVE that site). I have a few of them and coupled with me having gone through this before I think a few days of iron is what I need. I’m not going on something long term and my plan is to do two or three more days of one pill then MAKE SURE I take my multi-vitamin daily (I’ve been slacking hardcore since last winter or so). Someone also asked if I knew what the root cause is and for me is likely menstruation with no intake of high iron sources to replace it.
And don’t worry: if this persists much longer I will make an appointment with my doctor.
Despite many of you saying that you’d nix a hard workout for the rest of the week (and I didn’t get any of those messages until after I did this morning’s workout! Oops!) I wanted a do-over. Yes I know there are no such things as do-overs in life but whatever. I can try.
Yesterday’s rain was only that: rain. No storm and no blowing over of houses. Bummer. But what it DID do was give New England the fall that it should be having at the moment. When I awoke this morning (after SOUND sleeping. YAY) it was about 53* and 56% humidity. Talk about weather quickly changing! Very nice to sleep in and very nice to run in as well. I debated putting off the run until after getting something to eat in me but decided against it because I didn’t want my brain to do any negative or doubt-y talk. So I laced up my shoes and off I went.
While I know I said yesterday that I was going to not think about doing mile repeats (which had been on the docket yesterday) that was what I wanted to do. Yes I am crazy and a glutton for punishment. And I knew that I wanted to do them on an actual track. This made the warm up (and down after) a bit longer than I’d have ideally liked but I knew that going to the track would really help my mental game.
It was also a bit scary because I used the TM for pretty much all the Boston training speed work I did. So I was off on my own and, in my mind, flying blind!
- Warm up (~3.7 miles)
- 4 X 1 mile (target pace 7:00) with ~1/2 mile recovery
- 1 X 400 m (unknown target pace because I haven’t done these in forever! Maybe close to 6:00 pace?) with 400m recovery
- Warm down (~3.7 miles)
THE ACTUAL WORKOUT (dun dun dunnnnnnnnnn):
Warm up: 3.7 miles @ 9:24
Ouch. I knew that my pace was slow and I’m glad that I didn’t do any mental math to figure out HOW slow I was. I think I’d have bailed on the workout again
Mile 1: 6:43 (recovery = 4:56)
SLOOOOOOOOOOOOOOOOOW. At least that’s how it felt. I thought I was doing a 7:30 or even closer to 8:00 pace. When I finished and saw sub-7, my first thought was I skipped out on the last lap! This did not feel as fast as I’d have thought a 6:45 to be.
Mile 2: 6:38 (4:45)
Starting this repeat I had the doubt that I missed a lap during mile 1 so I checked the split at the 800m mark and it was 3:19. Yep I am fast. This was exciting but sooooooo scary to see. I’m not used to seeing those times on my own on the track!
Mile 3: 6:43 (4:50)
I now had the boost of two good solid fast repeats under my belt and since I was on #3 out of 4, I was half way there! My legs did sort of wax and wane a bit but I stayed strong.
During this mile’s recovery a girl who, I’m guessing here, was on the high school XC team (there was some kind of team practicing on the track) was doing her own recovery going the opposite was as me. And as she passed me, she looked at me shyly and said “you’re a really good runner“. This absolutely MELTED my heart and I squeaked out a thank you.
Mile 4: 6:49 (4:50)
I had thought the girl’s comment would put some pep in my step but this ended up being the slowest mile. My legs were pretty fatigued at this point.
400m: 85.63 seconds, which is a 5:41 pace (2:29)
Death. Vomit. Hamstrings very weak. But I did check the split at the 200m mark and it was 44 seconds. Meaning I negative splitted a 400m sprint. Impressive? Maybe. I’ve always been told that the goal of a 400m is to go out hard and try to hold on. Not progress like I did. But I was happy with it because it HURT but felt AMAZING.
I don’t know if only doing one of them was worthwhile. I think I mostly did it as a mental thing. It would have been nice if I could have done another 2 or 3 after. But I didn’t want to!
Warm down: 3.9 miles @ 9:07
Decent. The beginning miles were uphill (GAH) and were no faster than a walk despite having warmed down for a quarter mile after the 400m. I ended up finishing up the run on the pathway which was a nice way to end the hard workout I just completed.
Success? I think so. I’m a bit perplexed at the “easiness” of the mile repeats though as I was never close to the target of 7:00. I’m not truly complaining here as I’ve always targeted 7:00 – 7:15 pace as acceptable. It’s kind of exciting to be sub that, although I did just check what McMillian (which is what I’ve based my paces off in the past) says about mile repeats when I plug in my recent 5k time: 6:15-6:30 for middle distance runners and 6:23-6:37 for long distance. I was hovering above that today.
That said, I checked the 800m splits for #2,3,4 and they were all slower than the second 800m. Not by much (I’d still say I did a pretty even pacing job) but I never bombed in the second half. Encouraging. Although next time I might have to push a little harder
But for the 400m sprint I did McMillian says that for mid-distance runners the target is 86-89 seconds and for long distance runners the target is 87-92 seconds. And I was under that. I’m not quite sure what that says about me as a runner. I’ve always thought that my strength was the looooooong stuff. But maybe the shorter stuff is just more familiar to me so I really go at it (I’m a sprinter by training: 100m and 200m in high school).
Interesting too is the fact that, based on my 5k time — which isn’t always the most accurate at all in predicting marathon time — McMillian says I can run a 3:14 marathon. HA (although this time give a 1:32 half time which is really close to my current pr). With my recent half pr I can run a 3:18. HA again. Although it makes me want to sign up for one now
Regardless this was a great boost for me! I’m going to do another speed workout sometime next week. Nothing as hard as the hills of this week or the mile repeats of today but just something to keep it in my head that I am FAST and STRONG and AMAZING.
That is all.
Hope everyone has a great rest of your Saturday! I have a friend who is coming into the city later this afternoon and this evening to hang out with me. And possibly do a short run with me (<4 miles) too. Hopefully I can find the time to lounge for the rest of the day (not too hard with SUN and FALL WEATHER and a GREAT BOOK on the BALCONY!) If we do end up running I’ll very likely take the day off tomorrow as I can tell my miles for this week are pretty high already!