Surprisingly my legs felt pretty good after Thursday’s 20.3 miles.
I mean, my quads were a bit sore and my recovery run Friday morning was very slow, but all things considered I was up and moving and still agile. Although I may have to re-think going long on a work day, especially a clinic day, because I don’t think I ate enough Thursday night to compensate. Normally I’m not too hungry on long run days but at least on the weekends I can make myself small snacks. On a busy work day? Not so much. Bummer because I like being all hardcore and saying “I ran 20 before coming in today” hahah
I ended up doing a double on Friday, however, as part of the recovery of the long run. According to my peeps over at RWOL in the Marathon Dailies, doubles are not only a good way to get the mile in (as if I needed help with that!) but “but also gets the blood flowing twice during the day thus speeding recovery”. So when the guy I’ve been running with texted asking if I was up for some easy miles after I got out of work I gladly said yes. Which I’m glad I did because my run post work was the same effort level but was ~60 seconds per minute FASTER than my early bird one. Mental boost that my body is in shape and can bounce back from hard efforts.
Good thing because Saturday = Interval Day.
I was originally going to do some mile repeats but after reading what Jess did on Friday for her speed work I decided to copy her and do longer intervals. Yet again, because I’m 99.99% sure I did the same thing last week with my Yasso workout. She did 2 X 2 miles but she’s training for a half and suggested to me to do 2 X 3 miles for my marathon training. And according to another friend over at RW (who has a blog too: The Puerto Rican Kenyan):
I LOVE that type of workout [ 2 X 2 miles or 2 X 3 miles] for someone getting ready for either a HM or a full marathon. I fall along the camp that those running longer distances (HM and full) are best served by running longer intervals and threshold runs at HMP and MP, especially as you get closer to race day. By zeroing in a goal pace as the race approaches, you train your body to become more efficient at running at that pace. But since it doesn’t take a lot of time to accomplish that, these types of workouts are best done later in the training cycle rather than earlier. NACN
And with 35 (36?) days to go I figured it was good to give my body that type of training. BTW: Half marathon pace is currently 7:10 and GMP is 7:34 for the 3:18:08 time that McMillian thinks I can do.
I also mapped the “mile” route I did and it was .95mi. Bummer, so it ended up being 2 X 2.85 (and all times below are PACES not what I saw on my watch.)
How’d it go?
- 6:45 : The time on my watch said 6:25 and I said “holy #$@%”. I always go out too fast! And even though the actual pace is slower, it still was my fastest repeat
- 7:03 : Yup. I destroyed the chances of goodness
- 6:52: Maybe not
MILE RECOVERY: 8:48
- 6:52: Wow I wish I hadn’t taken that recovery mile. Hard to get back into fast!
- 6:54: Nooooooooooooo, I have one more?!
- 6:48: Holy $%$#. (There were lots of curse words during this mile. By this point the lactic acid was in full effect)
So I think it went well but it was hard! Like way hard. By the end my legs were hurting from the effort. Not pain but fatigue.
My average for the first “3” miles was VERY inconsistent but I kind of locked into a more steady pace for the second “3”. It makes me a little nervous that the first set was bouncing around with the times but the paces were all around what McMillian calls my “tempo interval” pace (which based on my half time is 6:47-7:01) which is what this workout essentially was.
Confidence boosting? Yes and no. I do secretly (well I guess it’s not a secret if I’m blogging about it now) wish that the paces had been faster. Even though I knew that the distance was likely off by a little and would affect the paces I was liking the fast numbers. And, in the end, the paces were faster than the HMP or GMP that I was thinking to be appropriate. So the paces weren’t half bad.
Gaaaah. I’m actually REALLY annoyed that the distance was off and am having a hard time getting over it. I should have gone to the track, but in the end it’s best I didn’t. Races (at least the ones I run in) aren’t on the track and it’s good for me to do fast stuff on rolling hills. But oh well that’s what I get for not having a garmin. I was going to ask for one for Christmas butttttt I kind of want the airfare for WR more hahah.
I also took my VERY FIRST ICE BATH. LIES. My legs were tired and hurting after the workout so I knew that it was time to take the plunge. And when I was half way to the store to buy ice I decided that I really didn’t want to do it anymore. So I walked back to my apartment and took a hot shower.
And, because I love Halloween (and celebrated with a costume dance party last night. Maybe that’s why the workout was hard? Hahah! Stay tuned for a few pictures of that as well as the Halloween cookies I made) here’s a theme picture. Because, who doesn’t like themes?! And pictures?