First off: I’m so paranoid that my computer will get another virus like now that I keep running virus scans every hour. Am I officially crazy? Maybe but last hour it picked something up but I think I took care of it. Eeeek!
Second of all: I LOVE you guys. I don’t think I say this enough (or at all) but I get so motivated by your comments and your blogs. I think I’ve mentioned that I do my running 100% alone in “real life”, aka my friends and family don’t really support me at all, so every time I hear from one of you it just feels soooo good to know that other can relate and know what I’m going through and understand. Soooooooo I’m going to stop right there before this gets too corny. But thanks 🙂
Gosh I get scared every Monday night when I’m planning out my Tuesday workouts. And by plan I mean copy the workout to an index card and write down pertinent information. I don’t think it’s the actual speed work that I dread but Interval Day = Hill Day as well and I am terrified of hills. This is week 4 of doing hills and I will admit they are getting easier to mentally wrap my head around but I do still get the heeby-jeebies thinking about them.
This is what my plan told me to do:
- 5-7 X [1000m] @ 10k pace with 2 minutes recovery
And here’s what I did. (So I guess I retract the “I only copy down my workout Monday night” statement haha)
- 1 mile warm up
- 8 X [1200m (3/4 mile)] @ 713 pace (just about 10k pace) with 400m (1/4 mile) recovery
- 1 mile warm down
- 5 minute bathroom / water break
- 5 minute re-warm up
- 6 X [ 90 seconds hills in ladder form (6%, 7, 8, 8, 7, 6)] with 60 seconds recovery (pace was 8:34 whole time)
- Loooooong ass warm down
Total time = 2 hours
Total distance = 15 miles
What a great workout! I wasn’t planning on going for so long but by the time the warm down came up I was ready for a really long and relaxing one so the mileage did get inflated a bit. Funny that I was probably the first person in the gym when it opened up at noon and the very last person to leave when it closed at 1400. I’m sure the person working the desk and other gym-goers thought I was crazy. They’re probably right. 🙂
The interval section wasn’t that bad, like usual. I changed the plan and added 200m to each repeat because it’s easier to keep track of on the treadmill .75 miles than .621. Plus the recovery of 2 minutes roughly equaled .25 miles so it was very easy not only to keep track of when to change pace but it was also really easy to keep track of the number of repeats I did.
It was also good for me to keep the pace at 10k pace rather than trying to go faster and harder. As Lacey has noted in the past, the whole point of repeats is to make it to the last one rather than push it in the first one and die for the rest. It’s a lesson I’m trying to avoid learning the hard way. By interval 6 I was still feeling good so I decided to tack on an extra repeat rather than increase the pace. I think it was a smart choice as by the end of repeat 8 I was feeling that build up of fatigue in my legs.
I guess today was 2 separate workouts done back to back because I took a 5 minute break between the intervals and hills and each got its own warm up/down. This also allowed me to watch an obscene amount of the History Channel. I got to watch a show on the Pacific Coast Highway (which I now want to drive the whole damn thing) AND a show on the Saraha desert and how it was once a fertile rainforest.
The hills weren’t as bad as I’ve done in the past. Yes they were really hard but I think that it was more manageable because I chose to go with more intensity (higher grade (6-8% vs 5%)) but for a short duration (90 seconds vs ~4 minutes). Because of the shorter time interval I was able to mentally stay with it and not want to quit. In fact despite having 6-8 repeats written down on my card I was willing to let 4 happen and then call it a day (because hills scare me *that* much). I’m thrilled obviously that I was able to get in 2 more repeats.
My legs felt soooo tired at the end, like they were out of gas, but I knew that I needed to warm down. I know that if you just STOP after such intensity then blood pools in your legs. Not good. I probably didn’t need to go for as long as I did but when I hit the amount of time I planned for the warm down I noticed that for an extra 6 minutes I would hit 2 hours AND 15 miles. And numbers like that don’t happen every day you know. So I was tempted and couldn’t resist. I even thought to myself that I was crazy and I didn’t need those minutes/distance but hey my number crunching ways couldn’t say no. Heh.
The only downside to the workout was that it was right during lunchtime and I was starving when I finished. I didn’t eat much after breakfast because I wasn’t hungry yet but I let too much time pass between eating and basically just inhaled a ton of food. Like literally it probably was a ton! I guess that’s why they say don’t let yourself get too hungry ever? Haha 😛
In other notes: I was right about yesterday at the gym being crowded. Both the T&F and bball teams were there and my school has a tiny gym in general and the weight section is small too. Not good for trying to get weights / space. Plus so many people talking and being chaotic makes me unable to think. Boo. One day I’m going to write a post on the gym-goers I see as Special K suggested. I’m trying to draft something now but I can’t seem to erase the bitterness in it. Oops, something to work on I guess haha,
BUT I’m pretty sure my 3:30 goal for Boston is official-official. One of the T&F coaches was there (the one who has been trying to recruit me to pole vault / high jump for the past 4 years) and he was asking how much I was running and why etc. because he sees me running all the time and in places that are pretty far from the school (well duh because I’m running big miles haha). So I mentioned that I was training for Boston, wanted to better my debut marathon time etc. And when he asked me A) what my debut time was and B) what my goal time was, he was VERY impressed with my goal of 3:30. But he also told me that 7-8 minutes (PR = 3:37:58) is totally doable because the race is so long.
So now I’m even more pumped than ever! Wooooooooooot!