Monthly Archives: July 2011

Week 8 Training Recap – My Best Week Yet

Week 8 was a great training week for me.  I spent most of last week worried that I lost too much time being in Phoenix for work and having the worst cold for a week.  But this week, everything went so well that I’ve started to feel a lot more confident about Virginia Beach.

I needed to run 17 miles this week and I actually went over that (ok, it was only by half a mile) despite the crazy heat.  And despite the heat my pacing was faster than scheduled.  I’m feeling pretty baller just thinking about it!

On Monday, I did a “predict a pace” run around my neighborhood.  I ran 2 perfectly even miles but they were about :59/mile faster than I thought I was going.  It was nice to see that the speedwork I’ve been doing is paying off but I really do need to be more careful to run my recovery runs at a recovery pace.

Wednesday, Suze and I had a crazy good track workout. We ran 1200 repeats and they were mentally really tough but we still negative split the crap out of them.

Warmup 1 800 (.56) – 5:51 (10:25 pace)
Warmup 2 800 (.55) – 5:29 (10:03 pace)
1200 Repeat 1 (.81) – 8:11 (10:05 pace)  – 400 Walk
1200 Repeat 2 (.83) – 7:53 (9:32 pace) – 400 Walk
1200 Repeat 3 (.81) – 7:38 (9:25 pace) – 400 Walk
1200 Repeat 4 that I cut down to 800 because I totally ran out of gas (.53) – 4:40 (8:49 pace) – 400 Walk

I was completely thrilled with that workout, even thought I cut the last repeat short.  I put down more than 5 miles on the track and felt great the whole time.  Except for the parts when I wanted to puke because of the heat…You know, other than that!

Pre-track workout. The post workout picture was too scary to blog.

Friday, I had my longest long run to date and I rocked it.  I ran down the Mount Vernon trail from Crystal City to Old Town, Alexandria and then ran a few miles around there for a total of 8.11 miles.  Even though I left at 6:45 a.m. it was still brutally hot and humid out.  When I left it felt like 85 degrees and there was 90% humidity!  I took off pretty quickly and settled into a good pace by mile 3. The rolling hills in Crystal City felt much easier than I remembered.

Notice the serious lack of shade!

I stopped for my first snack at mile 3.5 – the heat & direct sunlight were draining my energy and I was really glad that I brought a big pack of Honey Stinger chews.  I had 4 chews and my energy was back half a mile later! I seriously love those things. I ate the rest of them at mile 6.  Delicious!

Best part of the run: Running through Oronoco Bay Park in Alexandria, which is where the finish line of the GW Parkway 10 Miler was.  I had such a hard race and it was nice to run through there feeling good and strong.

The brick and cobblestone sidewalks gave my ankles and calves a serious workout!

Worst parts of the run: Tie between the epic lack of shade and the brick and cobblestone sidewalks of Old Town.  It was so hot that I drank my entire CamelBak by mile 6.75! Thankfully, there was a nice little deli that I found in Old Town to stop and refill at mile 7.  They were really nice but had never seen a CamelBak before – the kid behind the counter actually shouted “Lady! You’re pouring all your water into your bag!!!!”  It was kind of hilarious.

Sweaty post 8 mile picture. Ignore the fact that my hand is still moving. I was excited!

I finished up strong, mile 8 one of my faster miles and headed to the King Street Metro to ride home.  I felt TERRIBLE getting on the Metro during rush hour in the stinky sweaty state that I was in.  I was completely drenched in sweat. My shorts were dripping a puddle on the ground.  Of course, I stopped a guy in a business suit and asked him to take my picture. He was nice and did and then went and stood on the opposite side of the platform haha. Thankfully, a lot of people must have taken Friday off because the Metro wasn’t too crowded and I had a seat to myself.

Tonight I’m doing a quick 2 miler once the sun goes down.  I can’t believe I just had my highest mileage week since April and felt so good the whole time.  Bring it on week 9!

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Birthday Weekend Break

I ran my weekend long run yesterday so I would be able to laze around and have fun with the BF this weekend for my birthday.

I’ll be back Sunday with my week 8 training update – which includes my first solo 8 mile run.

Have a great weekend everyone!

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Can You Predict Your Running Pace?

Are you able to accurately predict your pace?  It turns out, I’m not.  Monday night’s Pacer’s workout was a predict a pace session.  Basically, we’d warm up and then predict our pace for a  2 mile run around the track.  We’d run watchless and see how close we came to our predictions.

Monday’s weather was crappy during the day and I was really not sold on the idea of driving to the track for a 2 mile workout that I could easily do from home. I figured I’d go home and just get my 2 mile run in before the 7pm track session even started.

My legs were really tired from Sunday’s 6 miles.  I thought I’d run the two miles at my easy run pace (about 12 min/miles).  I never really run by feel but I figured that was what would be natural. So  I set out and tried my hardest to ignore my watch. I was surprisingly successful at that part of the activity! I knew the route and I knew pretty much exactly where the first “mile marker” would be so I avoided looking down until I crossed it. I actually didn’t look at my watch until 1.2 miles in and the humidity must have been affecting my math skills because I didn’t realize how much I was off my goal pace.  I didn’t hit any stoplights at all – and those of you in the Pentagon/Crystal City area know there are a ton of stoplights in my neighborhood so this was crazy – so I finished up my run without much excuse to look at my watch.

I was definitely surprised to look down and see 22:06.  Whoops.  I was more surprised to look at my mile splits and see that they were both exactly 11:03.  At least when I run by feel I’m consistent?

I’m not really sure what to make of this info. I’m going to definitely make sure I do my long run this weekend at the pace Runners World Smart Coach recommends – about 12 min/mile because I don’t want to get hurt.  Maybe I can tweak some of my recovery run paces, but we’ll see.

Are you able to predict your pace without a watch? Have you ever tried a predict a pace run?

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