I think I’ve fallen off of the FIRST bandwagon. Well, maybe not fallen off completely, but I am starting to slide.
I ran 5 miles on Christmas Eve. I had no specific workout in mind, I didn’t even record it in my log (yet); I just ran to run. It was nice. It was a gorgeous day and I enjoyed the sunshine, especially after Sunday’s blizzard.
This afternoon, I started to feel the sinking feeling that I did NOT want to go running tonight. I’ve been having this feeling a lot lately, or at least more than I’m used to. I thought of all sorts of alternate workouts in my head, but eventually, I did go running. Again, I just did two laps around Isles, no specific workout in mind. I just didn’t want to average slower than a 10 min/mile pace. But it’s interesting. Could it be that I need a break from the FIRST workouts?
I’ve also noticed that it’s not even the cold that gets me, it’s the dark. When it’s light out, and I can run on the non-lit back paths, I love it. I’ve really come to love that loop on the Kenilworth and Cedar Lake trails. But doing laps around Isles and Calhoun just feels boring. I’m kind of sick of it. I guess at least it lets me concentrate on the harder things, like speedwork. And I’ve got a long winter ahead of me. I don’t know. Just in a funk, I guess. Need to do more yoga.
Half-marathon training will commence on Tuesday, January 29th. Until then, I’ll be running on Tuesday, Thursday and Sunday, and just starting the first 4 weeks of the 10K FIRST program (again). I need to build up to 10 miles again, so I figure this is a good place to start. This 4 week base training will start next Tuesday, New Year’s Day!
Hopefully that’ll give me the kick in the pants that I need. Either that, or I need to find a way to run at lunch time. Hmmm…
Oh, here are the stats from tonight:
Run time: 50:00
Run Distance: 5.19
Average pace: 9:38
Best pace: 8:24
Calories: 701
Rest time: 4:47
Rest distance: 0.35
Total time: 54:47
Total distance: 5.54
Total average pace: 9:52
PS--Even though the Running Room moved up the start time of the Resolution Run to a MOST inconvenient 4pm, I'm still going to do it. Might as well!
Nothing insightful tonight...
Stats:
Run time: 56:23
Run distance: 5.9
Average run pace: 9:33 (spot-on!)
Best pace: 6:04 (??)
Calories: 788 (although…is that really correct? I wonder, after reading that article in the NY Times today…)
Rest time: 5:00
Rest Distance: 0.28
Total time: 1:01:23
Total Distance: 6.18
Average total pace: 9:46
Tempo run…I had intended to do 7 miles, but I guess I was a little short. It was a good run—I did a new route, out to Hwy 100 and back. I did that a year ago or so (or at least when I lived in my old apartment), and I remember it being really difficult. It wasn’t bad at all tonight. The temperature might have helped. It was a BALMY 35 degrees! It felt wonderful. All in all, not an eventful run, but a good one. I managed to stay right on pace for the tempo portion.
So, yeah, nothing insightful tonight. Merry Christmas!
Back to Run Club…
Now that my semester is over (woohoo!) I decided to go visit good ol’ Run Club again. I was really hoping to see some familiar faces, like Cory and Jim, and Karen and Robin, but alas the only friendly face I saw was Marie. I was quite happy to see her, but I always feel like I’m hanging onto her a little bit. Anyway, I ended up running with Cassidi’s group, and at a fairly good clip, as the stats will show. Her group did a total of 5 miles; I cut off early and only did 4. Running in a big group kind of freaks me out now, and even though I was surrounded by people, I felt a little lonely. I didn’t really know anyone that well. (Although, I just thought of something—I ran in the same group as Jill! Ha! No more “Slow Sara.” Take that.) Anyway, I digress. I cut off early mostly because I wanted to enjoy the night on my own. I think I’ve just evolved beyond run club. Which is ok. But it also makes me a little sad. Oh well.
Here are the stats:
Run time: 36:52
Run Distance: 3.99
Average Run Pace: 9:14
Best Pace: 7:50
Calories: 503
Rest time: 3:00
Rest distance: 0.18
Total time: 39:52
Total Distance: 4.17
Total Average Pace: 9:33
So, not technically speedwork, but it was certainly fast!
Also, I took my anatomy final last night, and got an A! My final grade is an 88%, a B in MCTC’s grading school. I’m hoping for a curve, though, to keep my 4.0 going strong. Keep your fingers crossed for me!
Technological breakdown...
Well, I did my long run yesterday, but I don’t think my Garmin was working…I did a route that I usually do, that I swear is 7 miles, but my Garmin only registered 5.5. It also told me to take a walk break after 7 minutes, when my intervals were set to 10:1s. ?? Anyway, I have no accurate data on Sunday’s long run. I can only say that I listened to Alva Star for the entire run, and it felt pretty good.
I got a weird calf cramp about 2 miles into the run, though. It actually didn’t hurt too bad while I was running. It hurt more when I’d walk, and then when I’d start running again. Anyway, I’ve been stretching it and massaging it, but it’s not going away. I might have to dig out my Stick again.
I did some heavy yoga tonight, though, in the hopes of stretching out the cramp. Despite the pounding bass from my next-door neighbor, it was a wonderful yoga session. I haven’t been doing too much yoga lately, and tonight’s session was a nice call back to attention. The FIRST guys dictate swimming or cycling as your forms of acceptable cross-training, but for me, I think it has to be yoga. I definitely run better when I’m consistent with my yoga, and the practice also makes me feel better mentally. It probably doesn’t make me feel better enough to forgive my neighbor and his pounding bass, but maybe it will help me find a better way to deal with the situation.
Off to study for anatomy final!
Tempo Run on Thursday night; I just did two loops around Isles. Isles has really become my track, I guess. I’m the most familiar with it, and I just feel more comfortable there in the cold and dark. Calhoun is still a little unfamiliar to me.
Anyway, it was a decent run. I had trouble with my footing in certain spots, due to black ice. And there was some nasty wind on the front side. But all in all, it was a good tempo run.
Here are the stats:
Run time: 49:25
Run Distance: 5.30
Average (run) pace: 9:20 (2 seconds off!)
Best pace: 7:48
Calories: 722
Rest time: 4:00
Rest distance: 0.25
Total Time: 53:25
Total Distance: 5.55
Average total pace: 9:38
On each tempo lap I managed to hit or exceed my target pace of 9:18. A couple of laps were 9:03. The warm-up and cool-down were slower, of course, but probably not slow enough. My IT Band has been acting up since last night. Probably due to the time trial on Wednesday, and then also not stretching out after the tempo run. Bad Sara! I was going to do my 9 mile long run on Saturday, but I’ll have to post-pone it until Sunday. I don’t think my leg can handle 9 miles tomorrow. Best to stretch it out good tomorrow, and tackle the 9 miles on Sunday.
I’ve decided to do a new half-marathon in June—the Depot Downtown Half. It’s part of the Team Ortho Monster Marathon series, and it sounds like a lot of fun. However, FIRST’s half training program is 18 weeks long! It’s actually 2 weeks longer than their marathon program, which I just don’t get. But anyway, counting backwards, I’ll be starting that program at the end of January for a June 1st race. I’m looking forward to really training for something again.
Ok, off to study for my final!
PR
Well, I did a fun experiment tonight! I decided to run a 5K time trial, just to see if I was using the right 5K pace for all of my FIRST workouts. I was using the 28:00 5K time, figuring that that was about right. So, tonight, I created a special little 5K playlist and set off. My finish time: 26:00!! My average pace was 8:23, which is just amazing to me. I don’t think I’ll start using the 26:00 5K paces for my FIRST workouts, but it’s good to know that 28:00 would be an easily achievable 5K time. The 26:00 was hard on my lungs; I’m still coughing. But it was fun! And I must give myself a pat on the back for my 5K playlist—it certainly kept me moving!
Someone beat me to it...thank God!
http://www.petitiononline.com/nopodban/petition.html
Sign the "Remove the iPod ban at USATF-sponsored marathons" petition
Also, here's an interesting article from The Ottawa Citizen:
http://www.canada.com/ottawacitizen/news/
story.html?id=adc5855e-4b97-4f50-8f43-86660352e155
Ultimately, what is the most interesting is what the author states at the end:
"Some purists complain that running should be enjoyed on its own and you should soak up the atmosphere at a marathon rather than block it out with recorded songs. I've run races with and without music and while I like the motivation that my favourite tunes provide, I usually prefer to enjoy the sounds of an event rather than those of my iPod.
But that should be a matter of personal choice rather than policy." (Italics added)
I do believe that the USATF ban is a bunch of hooey, and I don't think that there is any empirical evidence to back it up, at least from a safety perspective. The discussion about what is the proper way to run (with or without music) is also a bunch of hooey. When you get right down to it, it is a matter of personal choice. And what right do any of us have to judge others about that? We're all outside (or inside), getting exercise and making our bodies fit. We should all be commended.
On a side note, I did not do my long run today. I had too much wine last night at a friend's house, and decided to take the day off of running. It was hard, but ultimately, a good decision. I've been trying to go at 150% with running, work and school, and I just needed a break. I'll start up with speedwork again on Tuesday night. Probably without my iPod, but I still reserve the right to listen to it if I want to.
"And we'll all float on ok..."
Well, I accidentally left my Garmin in the car for the past 2 days, so I lost most of my info from Wednesday’s speedwork session. I did 5x800 meters with 400 meter rest intervals. It was tough, but I managed to hit 4:14 or below for each interval.
Today I was supposed to do a crazy 9 mile tempo run, but I made an executive decision and did 6.5 instead. 9 miles just seemed too long in below-zero temperatures. Yes, I was being a wuss. But also, Lori's meatballs were not sitting well with me. Anyway, here are the stats:
Run time: 1:04:07
Run Dist: 6.60 miles
Average pace: 9:43
Best pace 7:44 (I think this actually occurred during my “cool-down” when I was rocking out to “Float On” by Modest Mouse)
Calories: 856
Rest time: 0:00
Rest distance: 0.0 miles
So, I did a 1 mile warm-up, 2 miles at mid-tempo (9:33, no walk-breaks); 1 mile easy, and then 2 miles at mid-tempo again. I tried to end with a cool-down, but decided to get in the groove instead.
All in all, it was a good run. I didn’t do any lap function, so I’m not sure if my 2 2-mile tempos were on pace, but they must have been if my overall average pace was 9:43. Not bad.
I’ve forgotten how hard it is to run in the winter, though. The Mpls Park Board did not do the best job clearing the paths after the most recent snowfall, and the packed snow is turning to ice in many spots. I run differently on the snow, because I’m worried about falling. So, all sorts of new muscles hurt. Also, the cold just wears me out. I’m so tired right now! And I only ran 6.6 miles. I still haven’t quite got the clothing down. My legs are always too cold, so I think I need to forget about fashion, and just wear my sweatpants over my tights. Either that, or shell out the $80 for some fancy fleece tights. Also, I’m considering getting some trail running shoes. Maybe that will help? I thought running was supposed to be a cheap sport.
Anyway, I’m looking forward to Sunday’s long run of 9 miles. Hopefully it won’t be in a snowstorm this week!
"It’s good practice for Everest…it’s good practice for Everest…"
That was the mantra during today’s very cold, very snowy, very windy run. Today was a miserable run, I have to say. I’m very glad that I did it, and I’m glad that I went the full 8 miles, but it was miserable. Although, it’s only December 1st, so I’m sure that there are similar runs in the future!
Here are the stats:
Run time: 1:16:36
Run Distance: 7.62 miles
Average pace: 10:03 (not bad, considering walk breaks and the weather)
Best pace: 8:02
Calories: 1060
Rest time: 7:00
Run Distance: 0.46 miles
Total time: 1:23:36
Total Distance: 8.08 miles
My goal was a long run of 8 miles, at 9:48 (long tempo pace). Looking through my laps, I managed to stay on pace for all but the first and last miles. The first mile was mostly uphill, and the last one involved the Sculpture Garden bridge, so not at all bad…I’m actually amazed that I managed to stay on pace so well, considering the weather.
I did see a few other runners out, so I knew I wasn’t completely crazy. Then again, I was a little dismayed to see any other runners at all; I was hoping I was the only hard-core crazy run. Not the case, not at all. I ran into Deb at Target, and she went 15 miles this morning. She wins. ☺
My other mantra this morning was “Ho Ho Mocha…Ho Ho Mocha…” We stopped at Caribou after grocery shopping, and I rewarded myself with the pepperminty-chocolately goodness.
