MarathonMaiden's Blog

October 30, 2010

Another Confidence Boosting Workout.

Filed under: Uncategorized — Tags: , , , , , — marathonmaiden @ 12:56

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?

  1. 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
  2. 7:03 : Yup.  I destroyed the chances of goodness
  3. 6:52: Maybe not

MILE RECOVERY: 8:48

  1. 6:52: Wow I wish I hadn’t taken that recovery mile. Hard to get back into fast!
  2. 6:54: Nooooooooooooo, I have one more?!
  3. 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?

Thanks failblog, SODA DISPLAY WIN

 

First: GOOD LUCK RACERS. Go get ‘em!

As for me I did a lover-ly interval session.  I copied runjess’s workout from yesterday but used her suggestion of doing 2 X 3 miles.  It went well and it was hard! Like way hard.  I was likely going too fast.  And I just mapped the “mile” route I did and it was .95mi.  Bummer, so it ended up being 2 X 2.85. Annoying but then in means that my pace was a few seconds slower than I thought. My average for the first “3” miles was VERY inconsistent but I kind of locked into a more steady pace for the second “3”.

I’m actually REALLY annoyed that the distance was off.  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

31 Comments »

  1. I never take ice baths. Never. Part of that is because our tub won’t hold water, but the other part is because I hate being cold more than I hate being sore. Way to go on the workout. Sounds like a tough one.

    Comment by Chelsea — October 30, 2010 @ 15:24

  2. I wanna be as fast as you, darn it!!!

    Comment by Julie @ Hotlegs Runner — October 30, 2010 @ 19:05

  3. That’s a great workout. And the paces surely would have felt easier except that you DID have a similarly great 20-mile effort still sittin’ in your leggos from two days before. So, a confidence booster for sure!

    Comment by sweatykid — October 30, 2010 @ 19:35

  4. Those are great numbers…but I understand you expect a lot out of yourself. Sometimes intervals don’t need to be to see how fast you can go but rather to maintain a certain speed for a certain length of time…so you did well there!! Have a great Halloween :).

    Comment by Jill — October 30, 2010 @ 19:54

  5. holy crap, that’s good. I’m not gonna say I couldn’t, but I would have a real hard time with that workout.

    Comment by kristin — October 30, 2010 @ 20:43

    • Oh man. That actually, in a sick way, lifts me knowing that you think this workout is hard! Makes me happy with my effort!!

      Comment by marathonmaiden — November 1, 2010 @ 10:31

  6. Your numbers amaze me, even if they don’t amaze you. You are a superstar! Don’t sell yourself short.

    Comment by Ameena — October 30, 2010 @ 23:36

  7. I’ve never thought of doing several miles as interval runs. Thanks for sharing the idea, I’m definately going to incorporate some into my next half marathon training 🙂

    Comment by Laura — October 31, 2010 @ 07:21

  8. That is a very good workout!! I find tempo pace very hard to pin down – it’s too slow to be 5K pace, but way too fast to be half marathon! So what I’m saying is, don’t be too hard on yourself for the inconsistencies. Also, the point of these intervals is not to make yourself die, so if you were workin’ hard, good work! Happy Halloween!

    Comment by sarah — October 31, 2010 @ 11:28

    • That is EXACTLY why I HATE tempos. With the heat of 1000 suns. But I was working hard so I was doing something right

      Comment by marathonmaiden — November 1, 2010 @ 10:31

  9. Can’t wait to see your photos! That workout sounds great – I really need to try it post-marathon. Also, don’t be so hard on yourself – you’re seriously doing awesome 🙂

    Comment by mealsformiles — October 31, 2010 @ 16:26

  10. again, impressive workout fo sho! jess has good workouts so i can see why you’d copy her all the time. i would also, if i was in that kind of shape!

    Comment by lindsay — October 31, 2010 @ 18:02

  11. Hard workout! Faster paces than I’d have chosen for those blocks. OTOH, that’s a longer recovery, too, so maybe it all washes out in the end. Great job.

    Comment by Flo — October 31, 2010 @ 18:37

    • Check out this page from McMillan and scroll down to the tempo section. http://www.mcmillanrunning.com/training4.htm Check out the time frames he’s talking about for tempo intervals and cruise intervals. They’re quite short. So if you do 2x3mi, you’d treat it as regular tempo pace and since it’s 6miles, you’d go HP with a shorter recovery. For regular tempo pace, the recovery is more a mental thing than anything.

      Comment by Flo — October 31, 2010 @ 18:52

      • Recovery in between intervals is something I struggle to wrap my head around. It seems that most of the people who comment on my blog say less recovery, but the way Jess wrote the workout (and after talking to NACN, who I think you know from RW too?) was for 1 mile of recovery. And it was faster than a typical recovery pace for me.

        I think I’ve actually looked at that link before but I always seem to think that that advice is for “good runners” aka elite or really really fast. So it’s clearly a mental thing because I’m still trying to get used to the idea of me being good 🙂

        Comment by marathonmaiden — November 1, 2010 @ 10:35

      • Re faster runners, that’s why we pay attention to time, because that makes the workout right for all levels of runner. The same reason why a faster runner might do mile intervals for a particular workout but you and I would be better served making it 1200s. It all depends on what you want to achieve. Do you have Daniels’ book? He explains all this beautifully.

        But enough input from me on your workouts, having fun figuring it out and getting faster. No more comments from this peanut gallery. 🙂

        Comment by Flo — November 1, 2010 @ 10:47

      • Nope. Don’t have Daniels book. I keep meaning to see if it’s in the library but I always forget. I’m going to have to right it on my hand.

        And do not, I repeat DO NOT, stop the comments from the peanut gallery. While I do need to figure out everything on my own it really does help to hear the reason behind why people are telling me this and that. That way I can trust more readily what they’re saying when I experiment 🙂

        Comment by marathonmaiden — November 1, 2010 @ 11:44

  12. HAPPY HALLOWEEN run sista!!!
    ya ya ya to a great speedy run, no worries about the second run being hard…dancing is quite a leg workout (especially in heels!!) and we MUST go out dancing…haha if the mara doesn’t rip my legs off then you know I’m down for some bumpin beats! 🙂
    and no way will I be anywhere near smoking u in the mara!…I’m only fast to a certain point, and then you will drag me to the finish line! hehe…j/k! we are going to combine our skillz into one amazing run!
    ahhhh I’m so excited! 🙂
    I hope you’re having a great sunday and enjoying some halloween cookies, whoop whoop!!!
    xoxo!

    Comment by lizzyj1305 — October 31, 2010 @ 19:07

    • HAPPY HALLOWEEN TO YOU TO 🙂

      Seriously we are going to kick butt. I’ll bake some cookies for the occasion hahah

      Comment by marathonmaiden — November 1, 2010 @ 10:36

  13. I think if you get a Garmin for christmas, you will love it!! Also, keep in mind – even though you mapped the route to be .95, it might be a little more because of weaving/not running exact tangents.

    BEASTLY workout. I’m impressed 🙂

    Comment by Megan (The Runner's Kitchen) — November 1, 2010 @ 08:56

    • Sadly I think the airfare is taking up all my gifts. Birthday too. Good call about the tangents. Maybe I’ll try and remap it. Might just make me more crazy 😉

      Comment by marathonmaiden — November 1, 2010 @ 10:37

  14. Great workout girl, way to be so consistent in those last 3 miles! You may have to succumb to the ice bath one day though, they aren’t so bad, I find going to buy the ice to be the worst part!

    Comment by Stephanie — November 1, 2010 @ 10:07

  15. Nice job! Don’t be upset that the paces weren’t faster though–they actually should have been slower. The point of this particular workout is to practice your goal pace. I know it’s hard–I always go too fast on the goal pace workouts.

    Comment by Jess — November 1, 2010 @ 14:00

    • I definitely have the tendency to go out too fast. Goal pace just doesn’t seem “hard” for only 3 miles! I plan on doing this workout again in 2ish week and I’m going to have to make a HUGE effort to go at goal pace and no fast.

      Comment by marathonmaiden — November 1, 2010 @ 15:58

  16. […] recovery runs” but I remember deciding last cycle that recovery runs hare important) after my long interval workout , they were a little boring, despite currently being under a FREEZE WARNING.  So while my run on […]

    Pingback by Another Cookie Post « MarathonMaiden's Blog — November 1, 2010 @ 14:11

  17. LOL, I haven’t been able to successfully get into an ice bath either.

    Comment by Kim — November 1, 2010 @ 16:24

  18. I try to eat during the day but sometimes it is hard. I like the idea that having two runs helps with recovery! I think even if it isn’t running, a second workout does help! Great job on the intervals! Such a good idea especially for marathon training!

    Comment by J — November 1, 2010 @ 19:09

    • Thanks lady! I think that even walking as a second workout is good too. But brrrrrr it’s getting cold to want to do that hahah!

      Comment by marathonmaiden — November 1, 2010 @ 22:14

  19. […] 2 X 3..errrr 2.85 mile repeats […]

    Pingback by Previously On MM…..October 2010 « MarathonMaiden's Blog — November 3, 2010 @ 15:09


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