Posts Tagged ‘personal best’

Workout: 13 miles @ 7:31 pace.  Weather: 43 degrees, sunny.

Recap: Done…for the week.

“So It’s Like That, Huh, Weather?”

43 degrees. All I asked was that I not have to run in 80-degree weather in October. There were a wide range of suitable temperatures below 80 degrees. 70. 65. 58. Nature…Texas decided to take it to the extreme. 43 degrees outside. And out came the winter gear. Running pants/tigths. Long sleeve tops. Gloves. Hat. Stuff I haven’t worn in six months. I suppose I should be grateful. But I find it amazing that there won’t be a true fall here. Just straight up cold weather. Brrr…

“It’s All Mental”

I had full confidence that today’s 13-mile long run would be completed…before today. As soon as I woke up to the cold, things changed. Now, I’m wondering how my form will change in more restrictive clothing. If I can keep up the speed in the cold. How about that breathing…sucks taking in cold air now, don’t it? And surely enough, the first 4 miles of today’s run reflected this sudden lack of confidence. I stopped “running tall” and starting straining a little bit. Striding out. Really laboring to stay on pace. Flailing like a kid in a swimming pool.

The turning point came with 9 miles to go. This point was important because 9 miles was my standard easy run this week. It’s a distance I’m familiar with. I knew that no matter what happened earlier, that I could complete a 9-mile run. Go back to basics. Run tall. Breathe. Stay on pace. It’s all mental. Physically, this run is not a problem. We’ve prepared for this. And just like that, 9 miles came and went. 7:29 pace overall

Record Week

That 54 miles for the week! Personal best. It took all 13 miles to get there too. Previous best was 53. Alrighty. Not going to lie. That took a lot of effort. Today and the whole week. It’s hard to convince yourself when you’re training for a 3-mile race that you need to put in the distance to build your aerobic system. But it’s working. The long stuff is making the short stuff easier.

Also, got a surprise this week with the personal best speedwork session. Two more personal best goals to go. The long run in week 13. And of course, the 5K in Week 16.

Blogging

Really happy to be able to interact with other runners on these blogs. The idea to start longer running came from another blogger. And part of being able to get through those early miles today was wanting to tell a winning story. Thanks for the motivation. Thanks for reading. Keep grinding.

Screen Shot 2013-10-19 at 10.29.38 AM

Advertisements

Workout: Warm [1.25 mi.], 6×800 @ 2:41 w/ 400 jog, Cool [1.25 mi.], Drills  Weather: 52 degrees, sunny.

Recap: Hoorah.

No drama necessary. I asked for better weather, and I got it. 50 degrees. Sunshine. Showtime.

After Tuesday’s successful tempo run, I decided to try running the speedwork in the regular training shoes as well. I haven’t completed a full speedwork session in three weeks (Sept. 24), but I wanted to have some success today. Made sure to get the 16 oz. of water in before heading out the door.

Started right into the first 800m repetition after the 1.25-mile warmup. No drinks. No waiting around. The benefits of running tall this week were apparent immediately. My posture was better, calves were engaged, and stride turnover had improved. Didn’t have to stride out (long) like I’d be doing in the past. Didn’t even focus on the usual back swing. For the first time in this training schedule, I felt like maybe this pace is something I could eventually hold onto for a full 5K. The first three 800m repetitions were medium-hard, about a 6.5 out of 10 on the pain scale. Figured that I was a couple seconds behind pace and needed to pick it up to average the planned 2:41 for the workout.

Knew after the fourth repetition that I’d be able to finish. The only question was how tough was it going to be. For the fifth 800m,  held form and kept the posture upright – hoping to preserve my legs for the last rep. Finally, abandoned all form and just used my stride on the 6th rep – never really checking the watch for pace.

Rep 1:  2:42

Rep 2:  2:42

Rep 3:  2:41

Rep 4:  2:39

Rep 5:  2:38

Rep 6:  2:36

Averaged 2:40 for the entire workout, which is a personal best for 6x800m! In the heavy training shoes at that! Huge confidence builder. Should be on schedule towards running that 17:24 5K in December. My previous best workout was over two years ago, completing a 5x800m averaging 2:41 with racing flats on. Three weeks later, I finished a 5K in 17:44.

Speaking of personal bests there’s still that weekly mileage thing going. With the 9-miler yesterday and the today’s run that brings me to 32 on the week. Looks like the weather will cooperate.

22 to go.

Screen Shot 2013-10-17 at 11.04.41 AM

Summary

Up and downs, but it’s all good.

Week started well. Celebrated my birthday with an 8-mile run with a friend…in the cold. I think it was 21 degrees. Probably the coldest run I’ve ever done. Dropped a 3-mile run in 17:00 on Monday right after. That’s just about a PR for me at that distance. Really went well, and I can’t complain there. Wasn’t able to duplicate the effort on Wednesday and I skipped the tempo run on Friday. Basically decided not to run hard at 11 p.m. I don’t feel great about missing my first run of the season, but maybe the rest will help in the short term.

The big addition this week has been a set routine for pushups, situps, squats, pull-ups, supermans and lunges. The first three are for Tuesday, Thursday and Saturday mornings. The latter three are for the other days, excluding Sunday. My favorite moment was completing 45 straight pushups on Saturday morning. Another personal best. I hope to be able to do 100 by April. Big goal. It will take hard, consistent work, but I feel good about the challenge. Have also been stretching a little more after runs because flexibility is probably my weakest attribute alongside basic endurance.

I Can’t Wait:

1) Until It Warms Up: Lots and lots of treadmill runs. Ready to go outside.

2) To Run this Week: Morning HR is high. Body needs a chance to catch up and this is a fourth week (down week). The last time I had a down week, I made great improvements. Looking forward to this.

3) To Sign up For the April Race: It’s just about that time. I’m almost sure I can make it to Austin in April. Looking to nail this down in the next couple of weeks. Signing up for the race and getting the plane ticket together will be everything into focus for the spring.

Favorite quote from last week:

“If you are going to win any battle, you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do… the body is never tired if the mind is not tired.”
– General George S. Patton

Last Week’s Workouts

Sun  – 8 miles + 2 miles “long”

Mon – 3 miles tempo (treadmill)*

Tue – 3 miles recovery (treadmill)

Wed – 3 miles tempo (treadmill)

Thu – 3 miles recovery (treadmill)

Fri – skipped

Sat – 3 miles recovery (treadmill)