First off: I’m glad you guys enjoyed my Halloween cookies. I certainly did. Decorating with frosting was the best part. I recommend it highly 🙂
I was going to post some numbers here today but I noticed a discrepancy between the running total that I use week-by-week vs month by month. Not a lot, but enough to make me wonder and re-calculate the numbers. I actually LIKE adding numbers by hand so to me it’s not as bad as it sounds. Yes I know I’ve just outed myself as a numbers nerd.
But I’ve admitted it before. So it’ll be another day-ish before I feel comfy sharing the month of October as well as YTD miles (plus I’m holding off of this review of October until I perfect the format. I’m trying to make it a “Very Best Of’ deal)
As tedious as it could be I’ve actually enjoyed recounting the runs of this past year. Some of them I DEFINITELY still remember. Plus it was cool to see the trends in how my miles have flowed: the highs of training for Boston, to the lows of shin splints and hitting the elliptical then the highs of the beginning of the summer (HELLO JUNE) to the lower mileage after my trips to Philly and Texas and then building back up this fall.
Nostalgic much? HA! But moving onto the HERE and NOW.
And cooler more exciting things. Like running. And TRAINING. I can’t believe it was only one week ago that I registered for WR. Thus making 4 full weeks of training left before race week. AKA 32 days?! (Plus some hours of course)
I’ve been doing some thinking about training (and listening to the Peanut Gallery) and figured that the most beneficial workouts for my speed work are going to be: Tempos, Tempo intervals and Long Runs, with some fast miles thrown in. I do want to get some mile repeats in there, just because I love them so, but getting my body used to RACE PACE is where it’s at. So I need some miles between HP and GMP.
And if I’m shooting for 3:18:08 (thank you McMillian for that time with my HP of 7:10) then GMP = 7:34.
Which feels slow for a tempo, for me. I always go out too fast on tempos and intervals. While this doesn’t exactly hurt me (I do complete the workouts without feeling like I’m going to die) it isn’t telling my body what the pace I should be running at is.
- Warm up
- 5 mile tempo @ 7:15 . Let’s face it: I’m always going to be going on the faster side of GMP anyway. Plus McMillian says tempo for me is 6:53–7:11. So 7:15 splits the difference and is also really close to HP. And last week my tempo for 4.3 miles was at 7:04 pace.
- Warm down
Sounds easy, right?
How’d I do?
- Easy peasy warm up.
- 5.3 miles @ 7:16 pace
- Easy, peasy but draaaaaaaaaaaaaaaagging out warm down
How do I feel about it?
I have mixed feeling about this workout. I definitely see it as a good solid workout though. I just don’t know where it falls in terms of telling me info about my upcoming race!
- While the overall pace was nearly dead on with respect to what I thought I would do the way I got my overall pace was annoying, or rather not quite what I wanted. I had wanted an even tempo pace but I got more of a progression run as the first two miles were very slow compared to how I ended.
- I did better than last week in overall pace and kept it slower (last week’s tempo was 7:04 and last week tempo intervals were on the fast side too!). Ideally I think I would be going for another mile or two at GMP but it’s hard to ask of my mind and body to jump right into that. It’s a learning curve. So while the pace was a bit faster than I probably should have gone, it’s an improvement over last week. Maybe next week I’ll go longer and at GMP
- I am pretty pleased with seeing a pace faster than GMP though. I can’t lie about that. It’s just in my blood to want to PUSH and GO AT IT.
- That said, the whole time when I *thought* I was at GMP I was like “How on Earth can I run this for 26.2 miles?!”Luckily I don’t have to. Because GMP is slower than what I was running hahahh.
- My legs don’t feel as dead as they did after my tempo last week. Yes they felt the workout but my legs felt SHOT after the last time. A learning curve I tell you 🙂