MONDAY: In the last few weeks I have been breaking my schedule and doing 4 miles instead of the 3. This week I decided to go back and try the 3 again, but do the run a little different. I started out by running an easy pace to get warmed up. My second mile was all up hill and I pulled back a lot and took it very slow. The final mile was a speed mile and I really kicked it into high gear. It was nice to be able to hit hills and speed in a workout.
WEDNESDAY: Speed Day- Now that I have a clear track to run on these days have become my favorite. I know most people don't like speed workouts, but not me I feel at home on the track. It makes me think of where I got started. The workout called for 3X1600 at race pace.
My splits were 7:03 first one is always the slowest because It takes me at least one to get going.
Mile 2: 6:49
Mile 3: 6:33 I felt really good, but I kept noticing my form was off, I will be getting this in order over the next few weeks.
THURSDAY: cross train: mostly stretched and foam rolled, I did throw in some ab workouts and even did a few push ups.
FRIDAY: rest day before race day
SATURDAY: RACE DAY- Friday night I had a gout attack. If you don't know what this is all I can say is pain. I woke up Saturday with a swollen ankle, and I wasn't sure if I would even be able to run. I was scheduled to run the 8.1 mile race at "Just a Short Race" (Review to come Thursday) I tried a warm up run and knew it wasn't going to happen. I decided to drop down and do the 5K. I figured since I paid I would just jog it out. I ended up running 8:30 splits and still managed to place second in my age group. I am happy because I didn't even break a sweat. I can really tell I am ahead of where I was a year ago.
SUNDAY: I headed out to North Park to run with Amanda. She was planning on doing 20 miles and I figured I could tag along for a few. I ended up running 12 miles with her. We ran a nice easy pace and for me it was about getting the miles in rather than the time. It was a really good run and the weather started freezing but quickly warmed up.
Do you like Speed Workouts?
Until next time stay safe on the roads
Speed workouts are my favorite! I did mine of treadmill this week and it just wasn't the same!
ReplyDeleteI tried a speed workout one time on a treadmill and it was just awful. Never again
Delete"if you aren't ready by now you may want to get your ass in gear" haha, it's true but I love it! I do like speed workouts. I don't do them as consistently as I should and often find it easier to do them on the treadmill as well.
ReplyDeleteSometimes you just have to tell people the way it is. By now everyone should know where they stand. I just started to do more speed work and I am so glad I did. It is really helping
DeleteAwesome that you can see the improvement over the past year. I'm in awe that you still ran the race (and kicked ass) when you were in so much pain. That's total beast mode!
ReplyDeleteThanks, I have a pretty high pain tolerance but I am smart enough to know what my limits are. I just played it safe.
DeleteForgot to mention--have to admit I'm a little jealous that you ran with Amanda this week & I didn't, lol!
DeleteLol, I didn't mean to steal your friend for a day
DeleteSorry about the gout flare up, but wow you really crushed your training this week! And congrats on the AG award at JASR! I don't mind speedwork, and I always feel great when it's done and I've met my paces. I've been trying to be more mindful of my form as well because I notice when I'm really pushing the pace my form tends to go to crap and if I'm conscious of it and correct it - what do you know, the pace is easier and I feel better. It's just one of those things..
ReplyDeleteI agree if you actually watch and correct your form when it goes to shit it makes the run so much easier
DeleteGreat week minus the gout attack. Sounds like no fun at all. Congrats on second place! That's pretty impressive:) I also love speed workouts on the track! They're hard and kinda suck but make me feel like a stronger runner in the end.
ReplyDeleteThanks Gretchen, I feel the same way about speed workouts. In the end they make me feel like I am so much stronger
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