mrsgryphon
Mouseketeer
- Joined
- Jan 8, 2013
6 weeks until Gulf Beach Half
Date - Day - Scheduled Workout (Intervals within desired pace, +/- 10 sec)
8/8/16 - Mon - 3 miles @ 11:39 (EB)
8/9/16 - Tues - 1.5 mile WU + 2 x 1.5 mile @ 9:55 (strength) w/ RI of 0.5 mile @ WU + 1.5 mile CD
8/10/16 - Wed - rest
8/11/16 - Thurs - 1.5 mile @ WU + 4 mile @ 10:05 (tempo) + 1.5 mile @ CD **Blind
8/12/16 - Fri - 3 miles @ 12:28 (EA)
8/13/16 - Sat - 6 miles @ 11:16 (long run)
8/14/16 - Sun - rest
So how did it go?
Mon - 3/3 intervals within goal pace. Nice easy run, though my legs were a bit sore starting out. 11:32, 11:32, 11:40 Cadence 171 spm.
Tues - 2/2 within goal pace. Nice and cool this morning - only 61F! Good run - 9:52, 10:03 for the strength intervals. Cadence 181 spm for the strength intervals!
Thurs - 2/4 within goal pace. The weather has shifted dramatically since Tuesday - this morning was 78F with a T+D of 151 versus Tuesday's 61F and 106. This run was a huge struggle. My daughter has been running with me during my warm up a couple of times a week to prepare for an upcoming 5k. We stepped out of the house and the air was just so thick with humidity, it was awful. This was a BLIND run today. I realized when I got up the street that I had forgotten to cover my watch, but I was running a little late leaving, so I decided I just needed to not look at it. We'll see how that went. About halfway through the warm up my daughter asked me if I was going faster than Tuesday. I told her I had no idea since I couldn't look at my watch. I might be going faster or it might me the huge difference in the weather that was making it feel harder. We slowed down a little bit since she was struggling. The 1.5 mile warm up ended up being a 13:36 pace - more than a minute per mile slower than Tuesday's 12:29.
On to the tempo run. The first mile wasn't too bad as it's relatively flat. I was working hard and trying to keep my feet moving quickly. Mile 2 includes the hill, which I really wasn't looking forward to in this weather. I kept working hard, but it felt like I was going sooo slooow and not keeping my feet moving as quickly. The first half of mile 3 is pretty flat, then downhill, so I got a bit of relief. Back to a steady effort on the flat, but I realized about halfway down the hill that I was basically coasting and not working at tempo effort - oops! Back to work. The end of this mile has an annoying blip not even two tenths of a mile long, but it kills me every time. Only 1 mile to go, thank goodness. Mile 4 is a slow rise - it was tough, my legs were done. I was so looking forward to that 1.5 miles at cool down pace. Well, not really, but at least it would be easier. I survived, and the end result wasn't nearly as bad as I expected.
I did accidentally see my watch once. I was having a stern discussion with myself during the blip when my watch beeped and I reflexively looked down at it - seeing the mile 3 pace. Not good, no wait, is it? I was so worn out I wasn't certain what my pace was supposed to be. 10:01, 10:40, 10:14, 11:03 So miles 1 and 3 were within my desired interval and mile 4 was a minute slow. Considering the conditions today, I'm okay with that. While warm up was slow, cool down was about 20 seconds faster than it should have been. Cadence for the tempo miles: 179, 174, 175, 170 - so while it did drop some, it wasn't as bad as I was thinking it was during the run.
Fri - 3/3 within goal pace. 12:21, 12:20, 12:22 Cadence 166
Sat - 6/6 within goal pace. Really hot and humid again today, T+D=152, thankfully I got the run in before it got really hot later in the day (high of 97 with T+D=174!). 11:19, 11:09, 11:17, 11:09, 11:14, 11:09 Cadence 170
We hosted our annual cookout on Saturday with the worst heat and humidity of the summer. Most of the 50 people attending ended up squeezing into the house to take advantage of the A/C, though the kids enjoyed playing in the 3 kiddie pools we picked up that morning. So I ended up on my feet from the time I got up until 10:30pm and my legs were just so tired and sore by then. I was really glad that Sunday was a rest day for me.
Another good run week. I hit 16/18 intervals and did well despite the heat and humidity that arrived mid-week.
Date - Day - Scheduled Workout (Intervals within desired pace, +/- 10 sec)
8/8/16 - Mon - 3 miles @ 11:39 (EB)
8/9/16 - Tues - 1.5 mile WU + 2 x 1.5 mile @ 9:55 (strength) w/ RI of 0.5 mile @ WU + 1.5 mile CD
8/10/16 - Wed - rest
8/11/16 - Thurs - 1.5 mile @ WU + 4 mile @ 10:05 (tempo) + 1.5 mile @ CD **Blind
8/12/16 - Fri - 3 miles @ 12:28 (EA)
8/13/16 - Sat - 6 miles @ 11:16 (long run)
8/14/16 - Sun - rest
So how did it go?
Mon - 3/3 intervals within goal pace. Nice easy run, though my legs were a bit sore starting out. 11:32, 11:32, 11:40 Cadence 171 spm.
Tues - 2/2 within goal pace. Nice and cool this morning - only 61F! Good run - 9:52, 10:03 for the strength intervals. Cadence 181 spm for the strength intervals!
Thurs - 2/4 within goal pace. The weather has shifted dramatically since Tuesday - this morning was 78F with a T+D of 151 versus Tuesday's 61F and 106. This run was a huge struggle. My daughter has been running with me during my warm up a couple of times a week to prepare for an upcoming 5k. We stepped out of the house and the air was just so thick with humidity, it was awful. This was a BLIND run today. I realized when I got up the street that I had forgotten to cover my watch, but I was running a little late leaving, so I decided I just needed to not look at it. We'll see how that went. About halfway through the warm up my daughter asked me if I was going faster than Tuesday. I told her I had no idea since I couldn't look at my watch. I might be going faster or it might me the huge difference in the weather that was making it feel harder. We slowed down a little bit since she was struggling. The 1.5 mile warm up ended up being a 13:36 pace - more than a minute per mile slower than Tuesday's 12:29.
On to the tempo run. The first mile wasn't too bad as it's relatively flat. I was working hard and trying to keep my feet moving quickly. Mile 2 includes the hill, which I really wasn't looking forward to in this weather. I kept working hard, but it felt like I was going sooo slooow and not keeping my feet moving as quickly. The first half of mile 3 is pretty flat, then downhill, so I got a bit of relief. Back to a steady effort on the flat, but I realized about halfway down the hill that I was basically coasting and not working at tempo effort - oops! Back to work. The end of this mile has an annoying blip not even two tenths of a mile long, but it kills me every time. Only 1 mile to go, thank goodness. Mile 4 is a slow rise - it was tough, my legs were done. I was so looking forward to that 1.5 miles at cool down pace. Well, not really, but at least it would be easier. I survived, and the end result wasn't nearly as bad as I expected.
I did accidentally see my watch once. I was having a stern discussion with myself during the blip when my watch beeped and I reflexively looked down at it - seeing the mile 3 pace. Not good, no wait, is it? I was so worn out I wasn't certain what my pace was supposed to be. 10:01, 10:40, 10:14, 11:03 So miles 1 and 3 were within my desired interval and mile 4 was a minute slow. Considering the conditions today, I'm okay with that. While warm up was slow, cool down was about 20 seconds faster than it should have been. Cadence for the tempo miles: 179, 174, 175, 170 - so while it did drop some, it wasn't as bad as I was thinking it was during the run.
Fri - 3/3 within goal pace. 12:21, 12:20, 12:22 Cadence 166
Sat - 6/6 within goal pace. Really hot and humid again today, T+D=152, thankfully I got the run in before it got really hot later in the day (high of 97 with T+D=174!). 11:19, 11:09, 11:17, 11:09, 11:14, 11:09 Cadence 170
We hosted our annual cookout on Saturday with the worst heat and humidity of the summer. Most of the 50 people attending ended up squeezing into the house to take advantage of the A/C, though the kids enjoyed playing in the 3 kiddie pools we picked up that morning. So I ended up on my feet from the time I got up until 10:30pm and my legs were just so tired and sore by then. I was really glad that Sunday was a rest day for me.
Another good run week. I hit 16/18 intervals and did well despite the heat and humidity that arrived mid-week.
Fortunately that was nothing serious. 
I did get some good advice on the running thread though. Good luck with healing up!
