Archive for April, 2009

I know, it’s goofy that I’m all “last tempo” and “last speed” but I can’t help but be sentimental. This cycle’s been a journey of discovery so I’m sad to see it conclude.

We’re still in this annoying heat wave so I got up at 7am to run at 8. It’s been a long time since I did speedwork in the morning but by the time I got out it was already 76 degrees (Heat Index 78) so I was prepared to dial it back.

The workout was 10 w/3xmile@10kpace w/3min recoveries. I ended up with 9.5 miles total, couldn’t be bothered to make up the extra 1/2 mile – avg pace for the run 8:04.

The intervals went 6:56, 6:50, 6:49, avg. 6:51. I was actually aiming for a tad faster but considering the temps, I’m happy with the outcome. On my usual comparison note (now that I’ve amassed all this lovely HR data) my HRR on the speed portion today averaged 83% – 2% lower than when I did this workout 3 weeks ago in cool weather, and today was faster, to boot.

Looking at the HR, I guess I could’ve pushed it harder but honestly, I’m tired and ready for some rest. Tomorrow I have an easy 6, then a day off, then 4 w/strides, another day off, then the race! At this point, I don’t give a crap that my two month streak will end with two rest days…I want them! Seriously, I visualize my legs filling up with strength and power while I sit on my ass eating bonbons. Well, ok, no bonbons, but hopefully this’ll all play out well on Sunday.

Things have gone so smoothly that I’d be lying to say I’m not scared. I’m used to disappointment and things getting fucked up, so Please, Please Running Gods, just let me have this one great race, let me put a cherry on the sundae, a cymbal crash on the finale, just please let it go right.

Last year, the heat beat me.   Beyond the major dehydration/hospital ordeal, I remember clearly how miserable I was last summer, setting the alarm early enough to insure inadequate sleep so the temps would be as close to bearable as possible.  I was grouchy for a large part of the season.

As this Spring unfolded, the looming temps were often on my mind.  I had this fear that my new found paces would regress and I’d end up the same ugly, sweaty mess I was last year.  But I’m not one to wait and see what happens to me…

Today was set to get up in the 90’s so instead of leaving early, like a bright person, I purposely waited until it hit 85 degrees.  After all, it was my last long run before the big race – I didn’t need to be fast, could take it as easy as I wanted, plus it was only a 12-miler.  I filled up my handheld, strapped on the HR monitor and out I went.

My HR shot up from the start but I was surprised to keep a fast pace even so.  Midway, I had a 4-mile block averaging 7:51/mi., major surprise considering it was 86 and climbing at that point.  Admittedly, the final two miles weren’t my fave; little shade and I wanted to jump in the river, but still, when all was said and done, I averaged 8:12/mi.  Besides a 16-miler two weeks ago at 8:07 (on a mere 51 degree day), it was my fastest Long or Easy run, ever.

Hot sun, I scoff at you!!

So with great relief I now envision this summer as something other than a pace murderer, a fatigue creator, a disgusting collection of stinky hot sweltering days.  I think it’s going to be a great season for improvement.

We reserve the right to rescind this statement as the humidity rises.

Woohoo!  I went for a 6-mile tempo, not anything Hudson advised, but because 3 weeks ago I did a similar tempo and wanted to collect new HR data on it for comparison.  Of course, I could have skipped this thing entirely because, according to McMillan, the 10K on Sunday gives me a 7:15 Half pace and I find McMillan pretty accurate – but it was nice to have the extra shot of confidence and confirmation this tempo provided.

My HR was high in general (64 degrees, Noon run)  but I’m not worried, especially after seeing how high my HR got at the 10K.  The main thing is the last few miles stayed steady and didn’t rise much, which bodes well for sustainability.  I averaged 7:14/mi which comes out to a 1:34:45 Half.  I really hadn’t planned on attempting to crack 1:35, but maybe I need to just go for it.  We’ll see.

Before I sign off, I want to give a shoutout to Jim, my trusty blog commenter, online racing buddy and friend. He’s doing a tough marathon this Sunday, Big Sur, so here’s to a great race and enjoy the view.    Go, Jim, go!

Actually, Heart Hermaphrodite and Me since the “congratulations” that came out of him was definitely a female voice.  Anyway, as promised, my goofy award picture from Sunday’s 10K.

Got through my speedwork yesterday, but the whole session was peppered with lovely internal spewing.  It started before I left the house because I was really tired, not legs tired, just sleepy tired:

Me: “You just raced two days ago, you don’t have to do this, you know.”

Self: “But it’s my last key session, I might as well eek out everything I can from this body before race day.”

Me: “OK, but it’s totally cool if you take it down to 10k pace instead of 5k pace.”

Self: “Yeah, I guess, but did you not hear me?  It’s my last key session…”

Me: “Alright, then here’s another alternative, if you feel like cutting it down to 5 reps instead of 6, that’s totally fine, too.”

Self: “But then I’ll be mad at myself for not finishing the workout!”

Me: “Now see that?  You’ve done three already, you can bag that last one for real, it’s no big deal.”

Self: “But I’m on pace and it’s not killing me, but yeah, quitting early does sound tempting…”

Me: “C’mon, you’ve been working really hard all cycle, give yourself a break!”

Self: “Shut up Bitch, one more and I’m done.”

Workout was: 6×800@5k pace w/90sec. rec’s.  I used my new 5K pace based on Sunday’s race, so my split paces were 6:43 (oops), 6:33, 6:30, 6:37, 6:34, 6:38, average 6:36.  Plus 2.5 miles warmup and cooldown, so 9 miles total.

After that, besides my planned Easys, I’m doing a long tempo on Friday, then there’s a short speed session on Monday (3×1 mile @10k pace w/ 3min. rec’s.) and that’s it!  Definitely my densest cycle of quality work ever, but I have enjoyed it completely.

Now the question will be about taking raceweek days off.  Hudson calls for next Thursday and Saturday off though I’m at a higher mileage level than he expects, so I could get away with a 4-miler in lieu of Thursday’s off day.

Me: “You should just take the one day off, you’ve had this streak since March 2nd, why mess it up with two off days?”

Self: “Because it’s like those people who eschew gels on long runs, I’ll probably be extra fortified on race day by having two whole rest days after such a long spell!  Besides, tapering is for real, it will only help in the long run (yuck yuck) to lay off an extra day.”

Me: “You win.  But I’m still pissed that you called me a Bitch before.”

Self: 

A couple of additional thoughts…

My favorite point in Sunday’s race was about 1.5 miles after I’d been following Fit Woman, she finally took a moment to turn back and look at me.  That millisecond where she turned her head gave me such intense satisfaction, in a “made you look” way, it still makes me smile.   I didn’t realize how much I’d enjoy being a threat.

Also, since it was the first time I really raced someone, it was enlightening to find that focusing on her took a lot of attention off myself.  In my March 1st 10k, all I could think about was my legs, my constant spitting and ragged breathing.  This Sunday, I basically bore a hole into that woman’s shoulder for 3 miles, ignored my surroundings and spent much less time internally complaining, so concentrated on what would happen next.

On Heart Rate:  I wore my monitor for this race, as I did at the last 10K and the comparison is interesting.   Granted, March 1st was a much colder day, 25 windchill, while Sunday was 61, so this definitely plays a role, but still, this Sunday my MaxHR got into 5K territory (so glad I had hidden the HR screen or I’d have freaked).  It’s almost enough to make me reevaluate my Max, but not.

March 1st, 44:48, avg HRR 87%, last 2 miles avg. 90%, Max 91% (184).
Tough race, felt difficult.
April 19th, 42:40, avg HRR 89%, last 2 miles avg. 93%, Max 94% (188).
Felt in control and strong.

That’s it for race wrap-up musings.  Moving on…

Yesterday, after spending the morning rooting for my BQ gals (who all did wonderfully!), I finally got out for an easy 7 in a downpour which turned out to be quite a beautiful run.   Today, I’m set for speedwork, which was supposed to be 5×2k @ 10k pace w/3min. rec’s, but after having  just raced a 10k, screw that – I’m going for 6 x 800 @5k pace w/90sec. rec’s, a much easier and fun alternative.

And happiness, oh happiness, rumor had it that they weren’t going to put the water fountains in the park this summer, but yesterday I spotted a gorgeous hunk of spigoted metal pipe installed right back in its usual place.  The fountains are in!  Hallelujah.