When I got to work on Monday I was crowned:
The eClinicalWorks Queen. Or ECW (pronounced e-c-dubs) Because I am apparently the know-it-all with the program. Did I mention I’m not staff here? Just a VISTA?
What a great way to start a Monday, no? I actually wore the silly thing alllll day. And it’s going to be on my head all day today too.
The rest of my Monday was pretty good. My legs have still been feeling tight and achy lately. A result, I’m sure, of the foam rolling. I think I may be using too much pressure, although to quote my friend “How can you use too much pressure? You’re not 400 lbs” Overall I think that the increase in rolling is a good thing. It’s making more aware of my muscles and how they feel.
That said I was going to do my tempo yesterday (because I had time in the morning) but didn’t. Partly because I wanted that extra day of ease. And partly because that would throw off the rest of my weekday schedule. I hate juggling things around when I don’t have to.
And hey, alliteration is hot.
I kind of regret that decision as I woke up this morning coughing up phlegm and with my sinus clogged and eyes itchy. Hello allergies. I hate the fact that I never had allergies until I hit my 20s. Booooo. So I did what any sane runner would do and ever sane person would not: pop an allergy pill and go out and try to hit my Tempo Tuesday. I did get 8.5 hours of sleep so I figured I could be good to go.
The weather was also cooperating, giving me a lovely 47* morning with plenty of sunshine. It felt like early spring! Obviously winter hasn’t even begun yet but it was nice to be able to run in spandex and a wife beater top. And take off my gloves midway through 8)
- Warm up
- Hit tempo pace (according to McMillian 6:51-711) for ~4.4 miles (aka the loop path with a bit extra)
- Then hit GMP (~7:30) for ~2-3 miles during my recovery route
- Take the rest of the recovery route as recovery
The idea was to hit a tempo pace hard so that the 3 or so miles at GMP felt really really easy. Confidence boosting? Yes please!
- Warm up at an obscenely slow pace that actually didn’t feel that slow
- 6.6 miles @ 7:24
- Warm down at what feels like an obscenely slow pace that actually wasn’t
The average for the tempo portion looked like this:
- 2.2 miles @ 7:28
- 2.2 miles @ 7:20
- 2.2 miles @ 7:24
Not quite what I was going for.
After the first 2.2 miles I knew (from calculating it out beforehand) that I was just under GMP. Since this has been the plan since, oh I don’t know, the past 4 weeks I made the decision to stick with that pace (or try to) for the remainder of the route. And I was pretty successful. Yes it was a little fast but it wasn’t all over the place and the average wasn’t too much faster than GMP anyway.
As I was running the warm down I was starting to beat myself up over not being faster today. And then I stopped. Not running (duh never!) but thinking like that. In terms of pure running, I’ve come a long way since my last training cycle. While I was running tempos around 7:20-7:40 it never felt “good”. It always felt hard. So the fact that the same pace can feel, well not EASY but EASIER is huge. A feather to put in the cap (or my tiara) if you will.
So all in all: Success. At this point (T-13 days!) in my training “cycle” (I still feel weird calling it a cycle when it’s only 5 weeks long!) this is the type of workout I need: consistent and at GMP (or I guess slightly under as the case may be today).
I know that I’m ALWAYS going to feel disappointment with these types of workouts just because they aren’t an all out effort. I finished the tempo portion, still standing, and finished the workout with a curt nod of my head. I really wanted, however, to end the tempo portion bent over and trying to catch my breath. But right now these workouts aren’t meant to be that way and I need to start facing that discomfort of not going “balls to the walls” sooner or later if I want to continue to run (and race) well.
Oops to get all reflective and pensive on this Tuesday of the short week. But I think this workout was huge. Not in running terms per se but it’s given me reason to be *mentally* ready for WR even if physically it wasn’t what I’m used to or always want to be at.
But of course I also did W3D1 of my pushups when I got back, as well as some foam rolling action.
Pushups: 14, 18, 14 ,14 , 21
Situps: 21, 27, 21, 21, 35
And, to brighten up your day, a giveaway from Marcia