Sorry Jess but the 2 X 3 miler is just plain awful. That said, because I hate it so much, it must be doing something good for me.
I think I don’t like it because there’s the recovery time in the middle. By the time I’m done with mile 3 of the first repeat I’m getting into a groove. Then BAM the recovery distance (and I took a 1 mile one but the same holds true for ANY recovery distance) hits my legs like a ton of bricks and my legs — or maybe it’s my brain — just don’t want to rev it up. It’s probably moreso my mind as you’ll see in the numbers that I really didn’t crash and burn. Sometimes during the workout I felt like this:
But the wheels never truly came off.
The workout ended up being 2 X 3.15 miles. If you remember from the last time I did this workout (over Halloween weekend I think) I had miscalculated the distance and it was short by .05 miles. I wasn’t going to let that happen again so I mapped out a route that would get me .05 miles over
I really didn’ t have any goal time in mind for these. I ran them too fast two weeks ago so I figured that around 7:00 would be good? So after a quick (eeeeeeeeer not in time but distance) warm up I jumped right into it (time of lap is first and pace in red)
- 8:02 ( 7:39 ) Okay so this one is deceiving because, not only did I not realize that there was a 7%, .2 mile HILL in about 3/4 through the lap that, um, almost stopped me in my tracks, I overshot the side street I was going to take. So I’m pretty sure that I ran more that 1.05 miles by a tenth or so.
- 7:33 ( 7:11 ) Better even though that hill was killer
- 7:27 ( 7:05 ) Didn’t feel terribly fast and my legs weren’t obscenely tired. I even charged up the hill. Well as best I could.
1 mile recovery: 8:44. This time went by WAY too fast despite it feeling slow. I avoided the hill for obvious reasons.
- 7:35 ( 7:13 ) Not too shabby considering it felt like it took me forever to get going again
- 7:40 ( 7:18) I definitely got cocky on this one and totally didn’t push myself. I know it. Still sub-7 though.
- 7:26 ( 7:04 ) Final push? Interesting how the last lap of each repeat is the fastest. I suppose that says a lot about my endurance and capacity for long distances.
I took a very long warm down after that. I’ve been taking shorter warmups and longer downs lately and I’m enjoying it. I’m always chomping at the bit to just GO into the workout and I like having time to reflect on the warmdown.
Anyway…the long and short of this workout is that I can’t really be too disappointed. Yes, NONE of the repeats were in the tempo interval zone (according to McMillian: 6:53-7:01) BUT that hill really just was like running into a brick wall. My form suffered and I’m fairly certain that my pace suffered too. That’s not to say that if I was on a flatter loop that I’d have made this workout hare like but given the terrain (and the wind along the canal) I’m going to have to force myself to be happy with it.
After the workout I talked to one of the peeps who originally suggested this workout and he said (after my complaining)
I wish that I could say that I feel sorry about that workout sucking, but I don’t, LOL! I wouldn’t be recommending or suggesting it if I questioned your ability to handle it. That workout is supposed to suck, just like [a mutual friend] has told me that he hates 800 meter repeats. And there’s no reason for you to try to run them faster, you should be aiming for HMP. 6-7 miles @ HMP is going to be tough, there’s no denying or avoiding it. NACN
Also: as much as that killer hill surprised me I’m actually really glad that it was there. I had been debating between hill repeats and intervals for today’s run and this was a good way, even if unplanned, to get both in. I have no idea what the course is going to be like at WR so it’s a good thing I have at least 6 hard and fast hills under my belt.
So all in all, while the times in and of themselves do not indicate where I want my fitness level to be (at least to me at the moment) it was good and given the challenging nature of the route/loop it is EXACTLY where I think my fitness level should be, no?
I also did Week 1 Day 2 (W1D2) of both the pushup and situp challenges before heading out:
Pushups: 10, 12, 8, 8, max (14)
Situps: 15, 18, 15, 15, max (20)
Finally, but probably the most important part of this post: for those who have served, are serving or will serve: