This week was all about being flexible and testing of my patience....which I don't have. Monday it was raining and 40 out during lunch. As much as I hate running on a treadmill I did it. I hated it so much I only ran 3 miles, and planned to run 3 more at the Rush after work.......only had to do ONE MEASLY MILE before my abs class so Mondays total: 4 out of 5...no biggie, but I never like starting out the week behind schedule.
Tuesday was sprinkling but the temperature was ok enough to be able to run my workout outside on the track. 3x1200 @ 5K pace, then 2 miles @ 10K pace. I ran all 1200's at least 12sec faster than normal, and my 2 miles after were almost 10sec faster than 10K pace. Not too bad.
Wednesday.....RAIN, AGAIN!!!!! This time I was supposed to run 6 miles but I left work late for lunch and could only get 4 miles in on the treadmill.....now I'm 3 miles behind for the week.....DAMN IT!
Thursday was supposed to be a hill workout, about 2.25 miles, but since my race is gonna be flat, I called an audible and ran 20 min alternating 30sec @ 30 sec faster than 5K, and 30sec jogging. With warmup and cooldown that got me 3.5 miles, so I gained back 1.25 miles.
The week thus far was one that, although I ran well, was frustrating because of all the schedule changes. Friday brang some unexpected motivation and provided a nice mental shift.
Again my schedule was altered due to our department lunch so I was forced to run after work. I was able to get out by 4 and got to Biltmore Park and ready by 4:30, just enough daylight left. The last thing I felt like doing was running, the week was over and I just wanted to be home....oh well, I toughed out the first 3 miles and then my head cleared a bit and I finally started to enjoy things. Coming back into Biltmore Town Square, all the lights in the trees came on. It was awesomely motivating and a fantastic way to finish my run. I needed this because Saturday was gonna be tough.
Goal pace workouts have thus far been my weakest workout and have manifested into some awesome anxiety that breaks me down mentally. I'm getting ready to go into the "Holiday Crunch" so I really wanted to do well today. 6 miles at goal pace.....figure it out.
1) Fuel properly - Bagel, coffee, milk, cheerios, chia seeds. Good carbs, little protein, caffeine, and chia seeds for the added boost!
2) Proper clothing - CWX Compression tights, new shoes, gloves, iPod.
3) Longer warmup - usually I run a mile warmup for this type of thing. It was pretty cold so I thought two might be better.
Off to a great start, my iPod died before I finished warming up! This might have actually been the best thing that could have happened. It made me pay attention to my body the entire time. My breathing, my gate, my posture.....I was running a diagnostic check the entire time. It's a surreal experience when you feel like your body and mind are one. Your clipping along the roads hearing nothing but your own feet hitting the ground and your breathing. I'm getting good at knowing my pace off these things alone....something I used to scoff at when I heard other runners talk about being able to do. I changed my strategy for this run versus what I've done in the past for this type of run. I was gonna let myself run a little behind in the beginning and then make it up when my legs felt best. First mile was 6:48, 8sec behind....perfect. I needed to make up 8 seconds in 5 miles, no sweat. I had that made up by the end of mile 3. I knew my body well enough by now I knew I could only get faster going back.....and I did. Mile 4, 6:36; mile 5, 6:29; mile 6:14!!! Total avg pace: 6:33, 7 secs faster than goal! FINALLY a good goal pace workout!!
Oh, and the best part was turning back onto US25....they had the entire street closed for a parade, which had just started but a mile up the road. The road was lined with hundreds of people on each side, and I decided since the road was closed.....I'd run right down the middle. I never get to do that except for a race, so I took advantage of it. It was funny because it felt like I was racing alone and no one was cheering for me....they probably all were wondering what the hell I was doing, but I loved it :) A great way to end a great workout and a great end to a tough week.
I just hope I can keep this going through the upcoming holidays. It's a snowy couple weeks of training coming up!!
"1) Fuel properly - Bagel, coffee, milk, cheerios, chia seeds. Good carbs, little protein, caffeine, and chia seeds for the added boost!"
ReplyDeleteI only object to one word above: 'properly'! I understand this is your perspective of what fueling up may mean, certainly we may all define it differently.
I am proud of you and all the work you put into your running/health. I would be interested in hearing about how running effects you mentally. Do you ever run without the numbers and splits as influencers? I know you are a nature loving person. Do you feel the sport of running interferes with the ability to connect with being in nature?
This fueling is what works for me, and I agree, each person fuels differently based on their dietary needs and expectations.
ReplyDeleteRunning has had a great impact on me mentally. It's my place to be with my thoughts and almost get to a meditation like state sometimes. It's an amazing feeling and I do embrace my surroundings despite what you may take from some of my posts.
I tend to sculpt my runs around the expecations of that particular day, much like my fueling. If my plan calls for splits at a specific time, then I need to focus on the numbers. If things call for an easy run, I usually run without any regard for pace and usually try to find a nice trail or something where I can relax my mind and body as much as possible. Keep in mind, I'm training for a marathon with a specific time in mind, and I believe you can run by the numbers AND enjoy things mentally and embrace the mind/body element as well.