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!