Monday, August 27, 2012

Georgetown HM Training: Weeks 4 and 5

Because I'm so behind (again), I thought I would just do some highlights from the past 2 weeks.

On Wednesday the 15th, I did a glorious 40 minute tempo.  I warmed up for about half a mile (aka before I discovered that my Garmin wasn't on) so it was really more like 45 minutes, but whatever.  The warm up as pretty draggy so I was concerned about having to pick up the pace, but when it came time, my legs just did it.  I love that.


Uhh, yeah, that last mile was downhill.  Still counts.

On Sunday, I did 7 miles for my long run for the week.  I haaaaaaated the first half of this run.  Hated.  Cannot stress enough how much I did not want to be doing it.  I had a headache all day and it was sticking around when I left the house.  My Garmin died after about 2 steps, so I had to use RunKeeper on my iPhone, which I don't like because I wear an armband and I can't see my paces very easily.  Plus I couldn't find my good headphones, the kind that hook over my ears, so the right earbud fell out no less than 43 times in first 3 miles.  (Are you feeling sorry for me yet??) Because then... I BUSTED. Hard.  On the busiest road on my route, of course.  I managed not to go down on my knees, so that was good.  But I took some skin off my hands and my thigh and I definitely jammed up my wrist.  It's actually still a little sore.  But once I popped back up and got going, everything got zen and last 3.5 miles just flew by.  By the end, I was back in love with running and all was right in the world.


As discussed, slower than my goal pace, but not THAT much slower.  Even when I was wallowing in self pity over the earphone situation, etc., my legs felt good.

Lastly, this past Friday I had approximately 12 minutes to spare for a run so I ran 5 hill repeats on my favorite hill.  Less than a mile, but dang did I get plenty sweaty and out of breath.  Also my glutes were sore all weekend, so maybe I need to visit my hill more often.


Tonight, strength + stretching was on schedule, so I went to a barre class.  I bought a 10 class Groupon, and my booty is gonna be fierce by the time I've used them all.  Holy cow, who knew such tiny little movements could burn so bad?  Love it!

Thursday, August 16, 2012

Georgetown HM: Weeks 2 & 3

I'm way behind on my weekly recaps.  I barely even remember Week 2, except for the 5K to end the week, but I think it was pretty uneventful.  Week 3, however, was a bit of a doozy.

I started the week with some strength training using the Nike Training Club app.  I did a butt workout that was one of the worst decisions of my whole life.  I was SO beyond sore for days afterward that I could barely walk.  I had planned my rest days for Thursday and Sunday.  As it turned out, I needed my rest days on Tuesday and Wednesday for my buns to recover, so I made some rearrangements.  

My favorite run of the week was the 3 mile pace run I did on Saturday morning.  I wasn't real sure how it was gonna go because I didn't have anything to eat before I left the house (J's stepmom made a ridiculously delicious brunch when I got back) and it was already blazing hot at 9am when I set out.  I started out on the road, running past all of these amazing beachside/creekside houses and ended up doing the last mile on the beach.  

{The view from our bedroom.  Not too shabby.}

The first half mile was kind of a struggle but then I hit my stride and the rest of the run flew by.  In order to run a 1:59:xx, I need to hit at least 9:05/mi.  I'd like to run more like the 8:55-9:00 range, and my average pace on this run ended up at 8:56, so I was very happy with that.


I didn't want to spend any of our last few hours of beach time doing my long run, so I waited until we got back to Cola.  I had to settle for 5.5 miles as it was getting dark fast.  


I'm kind of undecided about long run paces.  I know the traditional wisdom is to do them very slowly, but I'm not 100% convinced that's a good idea for me.  My legs can't take a ton of miles, so I like to make the most of them.  Anyway, for now my strategy is just to let my legs decide... I'm trying to focus more on effort and breathing rate and to stop checking my Garmin constantly.

In other news, I registered for the Kill the Hills 10 miler this week!  That should be an interesting one. :)

Monday, August 6, 2012

Race Recap: Hot Summer Night 5K

The Hal Higdon plan that I am using for this training cycle calls for a race every 3 weeks or so to test your fitness.  First up was the Hot Summer Night 5K, which was supposed to be in week 3, but there aren't a ton of races around here in the summer, and I thought this one sounded fun, so I went with it.

And it WAS really fun.  I actually really liked the evening start time.  Maybe it's because I usually run after work anyway, so I'm comfortable with a late start time.  I don't know, but usually when I race in the morning, I'm always exhausted afterwards and end up napping.  This time, I just got up as usual and spent the day shopping (where I scored a ridiculous deal one these and these at the Devine Street Sidewalk Sale, woohoo!) and watching the Olympics.  I ate a late lunch around 2pm and a granola bar around 5pm, and I felt much better in terms of fueling than I usually do in the mornings.  

So anyway, J and I got out to the start around 6:15 so I could warm up a little bit, and the race started right on time at 7pm.  On the way there J asked me what my goal was and I told him 26:00-27:00, but I knew that I wanted to try to break 25:00.  I've really only done one formal speed session (plus a few zombie runs) so I wasn't really sure how possible that was, but I felt good when I was warming up so I decided to try it.  Once again, I started too far back in the pack and had to dodge a lot of people for the first 800m or so.  (I need to get better at figuring out a good starting position.  But I guess I'd rather dodge slow people than BE the slow person who started up front like an idiot).  After that though, the course was pretty open and very flat, (and really it wasn't THAT hot) so I just tried to keep the first 2.5 miles under control and then I let myself go the last .6 to the finish.  I definitely felt like puking/quitting the last 100 yards or so, but I told myself to think about Galen and a silver medal and did I want to puke or did I want to win a silver medal?  I wanted to win a silver medal, damn it, and I did!



My chip time came in at 24:51!  Woot!  


My splits were 8:10, 8:13, 7:48, and a ridiculous 6:50 for the last .1.  No wonder I felt like puking.

This was a super fun race, a nice flat and fast course, AND they had pizza at the finish. Plus any race that Strictly Running puts on is generally well organized.  I will definitely be doing this one again!