Oh boy, I was kind of a nervous wreck this morning before today's workout. It seems to be a given before this particular training session, the 2 x 4 miles at tempo pace. I tried not to dwell on it too much this morning, but I could feel the apprehension take over as I was getting my sunscreen on before the run.
During the 2 mile warm up, still nervous and almost feeling tired. I know it was the nerves. Then I did 4 x 100 meter strides and started to loosen up and started to feel better, more calm. I did a few quick hamstring and calf stretches, looked at my husband and toddler on their bike and said, "Ready?" My hubby said, "We're just following you." Off I went.
Nobody told me about the darn headwind today. For the first two miles I battled it. I managed to kick out a 6:53 and a 6:56. Then I got to turn and run with the wind. Yaaay! My energy level just kicked into gear then. I ran sub-6:50s for miles 3 and 4. My total time for the first 4 mile tempo was 7:31, for a 6:52/mile average.
I sipped some Gatorade Endurance and took a 2-1/2 minute recovery then said to my hubby, "Ready?" He said, "Where we going?" I said, "We're doing that all over again." He said, "What??? Wow! Okay." And off I went.
Same headwind, but I fought more fiercely this time and kicked out 6:53 and 6:54. Then with the wind at my back I was able to run sub-6:50s again for the last two miles. My total time for the second 4 mile tempo was 7:27, for a 6:51/mile average.
Everytime I tried to focus on something I'd notice my pace getting slower. But as soon as I said, "Please God" or "Please Jesus" I got right back on track. Strange, but true! When the workout was done I ran a 3 mile cool down. My hamstring insertion points did not bother me at all today. I was so happy. I now feel ready to the half marathon on Sunday. :)
CrossFit note: Lastnight before bed I did 3 sets each of 10 dips, 15 push ups, 20 sit ups and 10-12 one legged squats per leg. Maybe that helped today.
Have a good night!
Managing Hydration When You Are a Runner
4 years ago
12 comments:
Fantastic workout! The one thing I would suggest would be a shorter break in between. But that really is a great indication of the half you have in you for this weekend.
Keep it up, girlie.
GB,
Fantastic workout and you are going to do really well this weekend in your 1/2 marathon! Keep it smooth and steady and let the race come to you! Look forward to the results!
Gregory (Pudov)
You nervous! I don't think so. great workout and good luck with the half. I know you'll kick butt. all you hard work will payoff.
What half are you running! Remember, You have put in the hard work & training, you will do very well! Is it skirt weather there yet? We came home from NYC to 2 feet of fresh snow in the driveway....so there's at least 4-5 feet on the sides of our yard. Ridiculous! I miss California!
Good times, I hate headwinds too.
Hey Cindy! I'm running the Shamrock'n Half in Sac. Supposed to be 15 mph winds that day. Ugh.
GB, Fantastic pacing. You're going to kick butt this weekend.
Nice long tempo run! A 4+4 tempo is one of the most difficult training runs for me. You blew yours away!
Great job GB!! Smokin' fast and very consistant. Well done! In RW this month they talk about using the headwind as an extra challenge- you couldn't avoid doing that! But it was nothing- you rocked it. :)
I love your comment of focusing- it's very individual but we all have a phrase or an image that centers us and gives us strength. Yours is pretty neat- I really admire your devotion. On my 20 miler last weekend I kept thinking of my Dad cheering me on as I crossed the finish line at CIM. :)
Great Job GB & Focus...Keep it up!!
Have I told you lately that you're my hero? You are!! You're going to do great this weekend!
Amazing workout, Lillie. You are one tough runner.
Something tells me that I am only going to see you once, briefly, in Boston. Please print something interesting on the back of your shirt that is short enough to read very quickly!
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