MarathonMaiden's Blog

September 1, 2011

Of Ladders and Recovery and Racing

Filed under: Uncategorized — Tags: , , , , , , — marathonmaiden @ 16:18

First off I need to give a HUGE shoutout to my girl Lesley for hanging out/driving me to Super Target for groceries. She’s the BEST! I actually ran into her during our long runs this past Saturday (we ran by each other) and hopefully I can get together and run with her someday (and go to the zoo. Remember now, you promised ;) )

Thanks google

I swear I’m not 5 years old and/or her 4th kid.

Back to running because I guess moving and unemployment have been the best things to happen to it.  And to my blog posting abilities.

The group I’ve linked up with WRRC decided to make their speed session workout Tuesday morning. At 5am. Now in any “normal circumstance” (because trust me I realize that getting up at 4am to haul ass around a track is not in any way shape or form normal) I’d be all for it.  But with no car, I have to take the rail.  And catching a 0432 rail after walking a mile in the dark to the station is not ideal.  I don’t live in the worst neighborhood per se, but it made me uneasy.  So I figured I’d do it on my own.

Unfortunately some upsetting dreams (and I’ve been having VIVID dreams lately) had me oversleeping and I knew that trying to do speedwork once the sun comes up is not prudent.  As it stands in my log book I ended up getting a mid-distance run in, which might not have been prudent either given the lack of water stops on the “trail” I was on.  I did 11 but based on the time and my effort I feel like it should have been more.

I suppose it serves me right for starting a run at 8am although in my defense that’s the weather I’ve been running in all summer back home (86* and home has higher humidity which makes it feel worse) so I figured I’d be okay.  My stomach by the end was all upset in its “dehydration ouchie” state.  I think on the way home I stopped a couple times to stretch it out. Lesson learned: this is Texas. Bring water. (and drink more H2O in general. Adding lemonade powder to my water has been a lifesaver lately though because I can only take so much water!)

The only saving grace to the run was that it drizzled for the whole first half.  Actually I’m not sure if this made it better or not as I felt a little more humidity about.  At least there wasn’t any true lightning like there was on Monday morning when it poured (now that felt good).

The rest of the day (and really any day) was spent recovering (aka feet up and applying to jobs) for:

WEDNESDAY’S BIG DAY OF RUNNING

The track workout that I didn’t do Tuesday was on tap.  I had set my alarm for 0530 so I could easily be out the door before 0600. I ended up getting up at 0600.  Still well before the sunrise, so it’s okay.  The temp was 88*.  Ouch.

On tap was

  • Warmup
  • 800-1200-1200-800 (with 400m recovery between)
  • Warmdown

This was created, I think, by one of the guys in the Running Coop and he’s posted on the FB group page a “Ladder Pace Chart” for what you should try and hit depending on your marathon goal.  For me, I’m not signed up for a marathon so I really had no clue what I should do.  A few weeks back I did some 800s at 7:20-30 pace which according to the pace chart below was what the group aiming for a 3:40-3:50 marathon would target.

Because I’m delusional I decided I wanted to go faster and hit paces targeting a 3:20-40 marathon (and corresponding to a 1:34-44 half, see below). Don’t forget that out of all my marathons, I’ve run 75% of them slower than 3:30 and my half PR is 1:33:something.

Delusional.

Because here’s the pace chart (I figured it’d be easier for y’all to see it with your own eyes rather than me confuse you by trying to explain it)

Yes I am aware it’s an oddly shaped image with a lot of space at the bottom. Deal (although the whole point was so that you guys could read it. Hopefully you can get it to enlarge, maybe by clicking on the image to open it in a new tab/window?)

In order to do this workout I needed to find a track.  This shouldn’t have been a problem.  And wouldn’t have been if I had a car at the moment.  But I don’t.  So I needed something within an appropriate warm up distance.  I found it but the one I found definitely had a sign that said “stadium for school district use only”.  Oops. I had to even walk through the school to get to the track.  Luckily I was able to get in because it was unlocked for the football team.

Side note: I grew up in MA, my high school’s football team (and football in general in the league) was, and likely still is, a joke. In college I didn’t have a team. So this was fascinating in it’s own right.

I guess I can share my speeds/what I actually hit.  As I said above I was targeting the 320-3:40 pace on the chart, but in reality I ended up hitting more of a 3:50-4:00 goal. (rest was one lap, and typically took me ~3 minutes. The recovery according to the pace chart is above but is supposed to be marathon goal in minutes:seconds).  So here are the splits, for 800s it’s broken 400+400 time, for the 1200s it’s broken 800+400 times

  • 800:   1:55 + 1:50 = 3:45 (7:30 pace)
  • 1200: 3:55 + 1:57 = 5:52 (7:52)
  • 1200: 4:00 + 2:00 = 6:00 (8:00)
  • 800:    1:58 + 1:58 = 3:56 ( 7:52)

The workout itself ( again, done mostly in the dark. Ugh late sunrises but yay to seeing the sunrise) went meeeeeeeeeeeeeeh. I mean, I hauled assMajor ass. But it just wasn’t pace wise where I thought I should be.  I was wayyyy off of the goal for me, with the second half of the ladder being much slower than the first and despite me feeling like I was pushing HARD.  Next week I’m going to haul butt to do the speed session with the group because I know that during the intervals it wasn’t a constant “on”, it was a slow down/speed up routine that made me feel like crap.

Shouldn’t have been too surprising though given how slow I’ve been running all summer but I wanted something faster to make my decision whether to run a fall / winter marathon (or even half) clearer. Only good thing about the run (well I guess just getting out there and running fast is a good thing) was that the football coach  asked me “Marathoner?” and I said yes, and told him a potential goal race to which he said “you have an excellent footfall. Wish I could teach my kids that”. That made me smile and probably put a little pep in my step for that last 800.

But I guess it’s a good/decent barometer as to where I am at the moment.

Later that night I went for a group run with the Coop.  I met up with my friend beforehand for a little over 2 miles and the loop with the group was a little over 6 so I got ~8.4 on the night.  The pace felt easy (except for some rolling hills at the end and humidity when we hit White Rock lake) and it was faster than my usual runs.  Not sure what that means.  What I do know is that it left me with 16 for the day.

I didn’t get back to my apt until close to 2200, had to eat dinner and shower AND *register for the DRC half in November before the price increased today*. After the group run, sitting around at Fuzzys Tacos, I wasn’t really talked into it per se but it just made sense.  Something to train for.  Something relatively soon. Something not a marathon. I still have marathon *ideas* but that’s all there is to them.  We’ll see how the half goes first (and if I get a job to pay for it!)

I didn’t get into bed until late and, normally not a big deal but with the Texas heat I really can’t run mid-morning anymore.  So I’m skipped  my scheduled 7 for this morning.  Maybe I’ll get it in tonight (very likely) but we’ll see. I’m babying my Achilles at the moment because, as I mentioned yesterday, Dallas “trails” are really just concrete bike paths that they call multi-use paths. Guess this is a city built on concrete.  I’m not quite sure why but I suspect asphalt would melt in the summer but that’s my theory.

Anyway, it’s September 1st, meaning I should do a “Previously on MM” post for August. I’m going to wait a bit. Lots of stuff went down in August, but I feel like in my last two or three posts you’ve gotten it all.  I’ll have to put my creative juices to work and come up with something wicked pissah to put into words my monthly total.  Hmmmmmmmmmm.  As if applying to jobs wasn’t zapping all my mental capacity!

And since you’ve read this thus far (seriously, I mean what I wrote about unemployment being good for the blog above!):

thansk google

10 Comments »

  1. Sigh… I’m almost giving up on the idea of a half or something this fall/winter. Clearly I’m not as seasoned as you, but it was still a hope of mine. Damn lazy summer nights…

    Plus, I don’t do well with cold cold running. Clearly, your new home makes this a nonissue. Jealous.

    Comment by Amy @ Second City Randomness — September 1, 2011 @ 17:24

  2. Aww you guys got rain? Lucky!

    I keep crossing my fingers that speedwork will get easier when the temp goes down…if that every happens.

    Comment by Jess — September 1, 2011 @ 20:58

  3. First of all, congrats on the move to TEXAS! Everything is bigger and better there, right? I’m sure the heat will take some getting used to, but it sounds like you’re adjusting. I like ladder workouts, but I must admit it’s been awhile since I’ve done one….I’ve fallen into the tempo trap lately (only doing tempos, no track work). I need to mix it up a bit!

    Comment by Megan (The Runner's Kitchen) — September 2, 2011 @ 10:45

  4. It’s kind of weird that a football coach knows footfall. But maybe it’s (good footfall) more obvious than I think it is.

    So get a job already. Registering for run clubs, races, eating out… Get off my tax dollar ;) Besides, TX doesn’t have to pay state income tax. That’ll be a nice change coming from the “reasonable” taxes of MA ha.

    Comment by Lindsay — September 2, 2011 @ 11:05

  5. Ok, it’s been forever since I’ve been here. Forgive me! I think of you often! Wow Texas! And heat! And unemployment. Lots of changes afoot. And yes those ladder paces are not you but I know you’ll be back in no time. Excellent footfall girl!

    Comment by Marcia — September 2, 2011 @ 18:42

  6. I had the most vivid, bothersome dreams when I first moved too! It took a couple weeks for them to go away. Weird.

    Sorry about the tough speed session, but you will get back there. I think a half is a great idea…less mileage, more speed than a marathon.

    And applying to jobs is a total brain suck. Have you checked the local running stores? I have an interview at one next week. I figured if I couldn’t find a job in my field, I’d be happy talking about running all day :D

    Comment by Ashley @ This Is The Place — September 3, 2011 @ 08:15

  7. Always nice to get a compliment when you’re working hard; nice foot-fall. :) Good luck w/ the upcoming 1/2!!

    Comment by Lisa — September 4, 2011 @ 12:47

  8. Whew. I hardly know where to begin! Good luck with your new training goal. I’m finally training for a couple races after taking a few months off of hard training due to life stuff, and it’s exciting. Especially the part where I’m not quite as slow as I thought I’d be.

    Comment by Chelsea — September 5, 2011 @ 07:32

  9. I hate when crazy dreams keep me up – especially the ones that you wake up and can’t remember if they were real or fake!

    Can’t wait to read the August recap, you definitely had enough stuff going on to need a breather!

    Comment by Sarah — September 7, 2011 @ 18:47

  10. [...] I think not).  Let’s just say that I wasn’t too thrilled with the added 1600 in there because last time we did a ladder, two weeks ago, it [...]

    Pingback by It’s Looking Like I’m Training. « MarathonMaiden's Blog — September 13, 2011 @ 12:12


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