First: did you check out my race report for my awesome 5k? Oh shameless self-promoting 😀
Afternoons that is. Mornings? Not so much. The coupling of the sun rising later and mid-40s for the temps makes it not a lot of fun. Afternoons? YES. The warm sun and upper-60s makes my heart go pitter-patter. This weather would be perfect for running. Too bad things called work get in the way. Ruining a perfect weather day.
Nothing I can do about the temps and daylight I guess. Except try to embrace the hours that I do get to spend outside. Monday morning was a 0515 wake up call so running outside before work in the sunshine was a no-go. It was dark and cool the entire time. Blahhh. When I got out of work at 1700, however, the weather was nice and I got to sit outside and enjoy the sun. I debated running again but decided against it. My motivation tanks after a day of work.
So here’s Monday morning’s run and the data:
- 1st loop: 4.1 @ 8:56
- 2nd loop: 4.1 @ 8:28
- 3rd loop: 1.1 @ 8:02
- Total: 9.3 @ 8:37
It had been awhile since the last time I did a double loop of the pathway so I decided to do it Monday. It was nice because I’m so familiar with the path that the fact I was likely still half asleep didn’t matter. Nor the fact that I couldn’t see too well at this hour and I now know (through many many errors) where every root and stone are.
Despite running a kick ass 5k on Sunday (which THANKS again for all the congrats. I’m still riding high from it 8) ) there was minimal soreness. Don’t get me wrong: my quads — and abs! Must. Do. More. Core. — were feeling the effort from the day before. But it was no where near as bad as I though it was going to be. Probably because I iced down and stretched afterward. And I wore my diabet compression socks all day. Maybe I’m learning as runner?!
So I was only planning on doing one loop and then then the add on. But I was actually feeling good after doing those guys so I tacked on an extra pathway loop.
My theory is that when you’re feeling strong embrace it. That said, I did stop at the 9.3 despite feeling like I could have done more.
And I took to this theory again on Tuesday for my run. Monday’s tend to be long days, not at the clinic, but in terms of waking hours just because I get up so early. So it was nice to wake up feeling slightly REFRESHED. I fell asleep around 2230 and slept like a ROCK until my alarm went off at 0730. 9 hours? Yes please.
While the sun was shining outside, the thermometer read 44*. YIKES! See what I mean about fall? Mornings suck. I need to migrate south. STAT. I was still feeling decent but, as you probably know, anything can happen over the course of a run so I nixed the idea to do a big long loop in favor of a few smaller loops (but then again, I’ve been doing that a lot lately).
The aim was to do the first two loops listed below, which would give me 9.7 miles. And I seriously do not know what it is about running the week after a race but my runs just feel strong and fast. So I tend to “cheat” myself out of recovery. Hence adding an extra 1.3 miles to make it 11.
- 1st loop: 4.1 @ 8:46
- 2nd loop: 5.6 @ 8:40
- 3rd loop: 1.3 @ 8:22
- Total: 11.0 @ 8:40
Clearly neither of those runs would qualify as recovery runs. But it’s not like I’m *trying* to push things after a race. Of course I’m not trying to hold back and stay true to recovery. I guess I’m just going. Might not be the smartest thing but I guess I’ll let my body dictate?
One thing that my body will NEVER tell me to do naturally is speed work and since my next race (a goal race of sorts) the Tufts 10k (less than 3 weeks!!) I want to ask you guys what kind of speed work have you found to be useful in fast races? Any thoughts as to what my next three weeks should look like? I obviously have thoughts of my own on this topic but the more ideas I can get the better my running will be!
Which, I know this is getting lengthy and I have no sparkling pictures of my beautiful face to show you 😉 , but this might be a good time to revisit some goals that I set for 2010. (you can see the full list by clicking that link). Yes, I know that it’s the middle of a month but I’ve doing a lot of thinking about how I’ve progressed as a runner this year. So bear with me.
These were my specific time goals aka the tangible goals that needed focus (my NEW comments are in blue):
- sub 20:00 5k — considering my only 5k time is 21:32 and I didn’t train for it I think this is lofty but do-able if I train for a 5k. Who knows if that will happen though as I ❤ the long stuff. CHECK. Hizzah. And this happened on no real specific 5k training. Just two speed work sessions 10 days and 6 days before. New goal? Sub 19. Very lofty. But I think that with specific speed work I can do it. Maybe not before the year is out. But it’s the next target.
- sub 43:00 10k — ideally I just want 43:23 because that works out to 7 pace even but being the overachiever I am I want to break a round number. I have yet to run one this year. But I think that I can do this at Tufts. *FingersCrossed*
- sub 1:40:00 half — every time I run a half I smash my previous pr. I’m currently at 1:41:56 which was a 2 or 3 minute improvement from the previous pr. Definitely going to be hard but I think it’s do-able. Totally do able! And done-able! I smashed this by running 1:33 over Labor day weekend. New goal? Sub 1:30. Going to be hard but I think if I want it bad enough I can get it.
- 3:35:00 marathon — I was going to write sub 3:30 but that’s an 8 minute pr and I’m not sure how realistic that would be. Actually to hell with it: the goal is sub 3:30. I left the last marathon feeling like I had plenty of gas in the tank so we’ll see if I can capitalize on that in 2010. Well I missed the Sub 3:30 goal but I walked away from Boston with a new PR of 3:35. Which was the original goal. Sub 3:30 is what I have my eyes on next.
So it’s WAY exciting to see that I’ve PR’d in every distance that I’ve done this year (and since I’ve only run one of each I pr’d in every race!) including the 20M and 5M I did that weren’t in the goal list because they popped up randomly.
This has definitely been a great year so far. Luckily there is still a little over 3 months left 😀