Thursday, December 29, 2011

Evil Intervals.

These were terrible.  I wanted to puke, and my shins were on fire.  Also, it was colder than 55 degrees, which is my personal definition of freezing.


The plan was 6 x 800 @ 3:58 pace.  As usual, I was too fast.


My actual times were 3:27, 3:30, 3:38, 3:30, 3:27, 3:39.  I really need to slow down.  Here's the problem -  I have a huge ego.  I can't let people pass me.  I can't go slow when people are watching (because everyone else who's out running is obviously watching me, instead of their Garmins).  I need to get over this.

Tuesday, December 27, 2011

Tempo Run: Lakefront Edition

I've been majorly slack on the blogging lately, but I haven't been slack on my running at least.  I've done two interval runs that have gone undocumented.  This tempo run that I did on the day after Christmas was my favorite training run so far.


I thought for sure it was going to be horrible - I was running late in the afternoon, hadn't really eaten anything, and I had indulged rather freely on Christmas dinner and Christmas cocktails the day before.  But once I actually got out and did it, I felt fantastic.  My breathing was awesome, and nothing was achy until the very end when I started feeling my hip flexors a little bit.  Plus, I was running in my parents' neighborhood which is just hilly enough to keep things interesting, the lake and oak trees are beautiful, and the temperature was perfect.


{Backyard} 

The plan was 7 miles - 1 @ easy pace (10:00), 2 @ MT (8:40), 1 easy, 2 MT, 1 easy.  

Mile 1 - 9:46
Mile 2 - 8:36
Mile 3 - 8:36
Mile 4 - 9:42
Mile 5 - 8:30
Mile 6 - 8:31
Mile 7 - 9:32

J got me a Garmin Forerunner 405 for Christmas, so from here on out, my splits will be all official looking.  Hold on to your hats, peeps!

Sunday, December 11, 2011

Tempo Run: Riverfront Edition

On today's agenda was a 5 mile short tempo run.  Since I had such a problem pacing myself last week in DC, I was really looking forward to running down by the canal/river with miles of stoplight-free paths.  





But as it turns out, my pacing problems had much more to do with my reading comprehension skills than the downfalls of city running.


See... I downloaded a running app that displays my pace and lets me track my splits.  The problem is that it's an average pace.  To anyone with a brain, the word "average" would give it away... yeah, except I thought that meant the average pace for the mile you're currently running, not the average across all miles total.  Durh.  That's what splits are for, Lindsey.


So that explains why I've been feeling like I'm KILLING myself on these short tempo runs.  The plan was to start off with a slow 10:20ish mile, then speed up to around 8:46 for the next 3 miles.  But I haven't been able to get my "pace" to go down to the 8:40-50 range without me feeling like I am at an all-out sprint.  Because yeah, if my first mile is 10:20, then I had to run 7:30 on mile 2 to get to an 8:45 AVERAGE.  


Fortunately, I figured all of this out today around mile 1.5.  Unfortunately, it didn't help that much because I still ran too fast.  I really need to slow my roll and enjoy the scenery more.



Mile 1 - 10:04
Mile 2 - 8:01 
Mile 3 - 8:19
Mile 4 - 8:04
Mile 5 - 9:42

Wayyyyyy too fast. Oopsie.  

Thursday, December 8, 2011

Race Face.

Y'all have probably all seen this image circulating on Facebook/the blogs/Pinterest.  It is hilarious, and it makes me laugh every time I see it.  It became, less funny, however, when I received hard proof that I do, in fact, look more like the bottom half of that picture than the top half.


*Image via here.


Here is my real life version...


*Images via here and here.

Yeah.  I need to work on my Race Face.  Anyone else have this problem?

Monday, December 5, 2011

Tempo Run: DC Edition.

This weekend I was in DC to visit my best friend D in our old stomping grounds.  In between the eating, drinking, and shopping, I did my first tempo run of 6 miles - more than I've run in at least 2 years.  I ran from Dupont through Georgetown and back, with some random loops here and there to tack on mileage.  I still consider DC "my city" since it was such a huge part of my life for a long time, so it was really fun to  do this run.  Plus, Georgetown is gorgeousssss.


*Image via here.


I had issues with my pacing, although my splits turned out semi-ok in the end.  I really have NO idea what a 10 minute mile feels like compared to an 8 minute mile, except one is obviously faster.  


My goal was to run 2 miles at 10:21 (easy), then 3 miles at 8:46 (short tempo pace), then the last mile at 10:21 again.  What I learned is that 10:21 is uncomfortably slow and 8:46 is borderline uncomfortably fast.  A big part of the problem was that I had to stop, constantly, for lights/crosswalk signals... so my pace would jump way up to 13:00/mile, I'd panic and go way too fast when I got the light, and then before I knew it, I would be at 7:30/mile.  It seemed to even out alright in the end, but I felt like I couldn't settle into a rhythm at all.


Mile 1: 10:21
Mile 2: 10:15
Mile 3: 8:31
Mile 4: 8:47
Mile 5: 8:50
Mile 6: 10:15


Nevertheless, it was cold, I was running solo, going farther than I have in a looooong time, and trying to pace myself for the first time, so I consider this one a success.

Thursday, December 1, 2011

12/1: Intervals

Oh man, today was my first scheduled training run for the half marathon I'm doing in March.  I was really nervous about it because I'm basing all of my training paces off of my best 5K time... which was run in Florida (in other words, the route was gloriously flat and fast).  Columbia is surprisingly hilly, so I wasn't really sure if I'd be able to stick to pace when you factor in hills.  


So here's the workout:


10 min warm up
12 x 400 at 1:57 pace + 90 sec RI
Cool down


And guess what?  I ran at or better than my goal pace for 10 out 12 intervals.  Bam!


1:51, 1:53, 1:52, 1:54, 1:52, 1:53, 1:55, 1:55, 158: 1:57, 1:58, 1:54.


Honestly, I probably ran a little too fast.  I tried to figure out how to adjust down to stick closer to 1:57, but it just wasn't happening, so I let my legs do what they wanted to do.  I was seriously sucking wind by the end of it, but I was proud of myself for hitting my pace.  (Howwwww did I ever run the 400m in high school track?  I ran that shizz in 64 seconds one time.  Oh to be 17 again.)


So that's what I did for exercise today.  


This is what Penny did (for hoursssss... poor Charlie): 


video