Tuesday Midweek Long Run
I ran with a friend at six a.m. today for 5.5 miles. I was afraid that my legs would feel the lingering effects of my long run from Sunday. But to my surprise, all was well. They had more pep in them than I had expected at fairly early in the morning. However, I wished I was able to run slower in the first mile or so and then do my usual stretching. But I was too timid to let my friend know. To stop, I was afraid, I might hold her back. I went along without stretching and hoped that I would not damage anything for this week. I was taking a huge risk. Bad Aileen!
After the run, my Garmin showed a pace of 9:10 min/mile. I was glad to see this since I have just hit my pace run on Saturday. This is very close to my pace effort. What a way to start the day! However, I was still short 4.5 miles which I ended up finishing at lunch. In the heat of the day, I did not push the effort at all. I just wanted to finish my 10 miles. I must have been relaxed not caring about the pace because low and behold, with hills and all, my pace ended up being 9:18. I was very happy with the results. This day has been great and I am so proud with the quality of my workouts.
Wednesday Tempo Night
Today I ran my tempo on the track. I needed to do a total of 45 minutes with 10 minutes of warm up, 30 minutes of tempo work and 5 minutes of cool down. To get my body to learn pace, I needed the track where it is flat and easier to get visual cues as far as distance goes. Prior to the run, I calculated that I needed to do 15-30 seconds slower than my 10K pace to get to my tempo pace. Based on my recent 5K race performance, I calculated that my 10K pace would be somewhere around 8:05. So adding 15 to 30 seconds to my 10K pace would yield, 8:20 to 8:35 as my tempo. That meant hitting each quarter or lap around the track between 2:05 to 2:09. I set my Garmin to 14 laps or 3.5 miles. If I run according to pace, I should be able to finish the 3.5 miles in under 30 minutes.
I must say my calculations were right on. I finished the 14 laps or 3.5 miles in 29:09 with a pace of 8:19! That's a 2:05 average for each quarter. As I've been trying to do lately, I end the run with a fast finish. No matter how tired I may be, I force myself to dig deep. My last quarter was the best at 1:53 or 7:34 pace. The first lap was my second best at 1:57 or 7:49 pace. The rest hovered between 2:01 to 2:10 quarters. I would say that was pretty good for not looking at the watch at all. I also made sure that my cooldown was proper. I know Hal Higdon said 5 minutes, but I needed 2 miles of cooldown. All in all I completed 6.5 miles tonight. Another successful workout.
Earlier in the week as I was looking at the schedule for Week #11, my first thought was, could I pull off a tempo run right after a 10 miler? And before that, 19-miler long run and the 9-mile pace run? I assumed that my legs would likely feel the lingering effects of the previous hard efforts, that the tempo effort might not look so good. Tonight, I was pleasantly surprised. I have to learn to trust the plan.
The week is still young. I have 3 more hard workouts left unchecked. I can't allow myself to celebrate yet until the week is over.
By the way, I just got my bib # info for NYC last night: I'm #24529. Corral #24, Wave #2, 10:10 a.m. start, I can't help but feel excited. This feels like it's on now! These next 5 weeks are all about the 20 milers--all three of them gunning for me!
Happy running and keep training smart, my friends!