A few milestones for the good and bad

So the past two weeks have had a lot of ups and downs.   I've broken new records and ventured into new territory

A) Most tired I've ever felt before and during a run
B) 10k PB mid workout
C) Maybe the worst DOMS for my calves ever
D) the fastest mile repeats ever
E) Running 23k of hills in a blizzard
F) Having about 6/10 runs in there that I felt so awful for but still toughed it out
G) Maybe some of the latest I've run in the day (okay not the latest but close to it).
H) Weirdest run experience


A) Most tired.   I think this goes to Monday last week.   That was the hardest 10k I've ever run in my life.  I have no idea where I got any of the strength to do it.   It was a real dig deep kind of thing.

G, F) I'll just get into this one now - pretty much the last two weeks have had me feeling awful.  Late runs, low food, too much food, Feb blues, long hours at work, stress of finding a new domicile... it adds up.  I don't know how I had time to run let alone run though some of that.

B) This was kind of fun.  My workout a week ago Tues called for 8k at 1/2 mara pace or a bit better.   Well I've been aiming for 9mph (4:08/km for a while), so I wanted to see how I'd fair at 9.3mph (4:00).  That's sort of the long term goal.  To really get fast.   As I was feeling up and down through the workout I decided closer to 8 as I was feeling good again, to go for a sub 40.  I thought I did it last year at sportinglife, but that turned out wrong (my GPS had building interference and told me I was ahead of pace - turns out I was just a bit behind... and finished in 40:34).   So sure, why not.  I did one more km at 4:00 and turned it up for the last one.   Finished in 39:45 with 30seconds of the tm getting up to speed.   I felt great about that and confident that I could go faster with some rest etc.  Woohoo!

E) 23k in a blizzard!  What a workout - really a confidence builder.  Sure I felt awful as I have lately but good to do so with a whole bunch of others all suffering too.   As bad as I felt I was, I could tell that nobody was catching up, which does say something, so ahead I went and finished in 2:00:05, which is about 15min slower than had it been clear.   Still a solid effort.   Did I mention I beat 3 cars without snow tires going uphill?  Lol funny stuff.

C) Well it turns out that I'm not the only one with DOMS (delayed onset muscle soreness) after our run-specific cross training with Nate.   I think 20/20 people all had the same thing.   Lol.  Sharing pain is part of the game.

D) The day after DOMS (came 2 days after the workout) we had our group run day.  Didn't know how this one would play out, but I followed the leader and zoned out.  That was great - I do that sometimes and this was the place to do it.     You just feel like your not running - just following on a train/car/bus and the leader or even yourself is just pulling you along, the scenery whipping by.  Literally -5 x 1 mile repeats  that I'm really proud of:

5:57, 5:51, 5:51, 5:57, 5:52  w/ 2 min rest in between


H) Okay best for last eh?
On Monday this week, which was also one of my latest at 8:30pm start, also after that XT class, I went for a run at the gym.   I figured probably easy to get my treadmill right? (the one with the fan).  Yep no problem. So I'm having a good run, but quite aware of my surroundings (probably because I had no music - ipod out of juice).   So I'm looking around for entertainment and first I notice the woman on the bike just sitting there watching tv.... Yes literally.  Why not pedal even a little teensy bit? She was there before I started and was still there after I left.   Okay.  Weirdo #1.      Then there's a guy I see letting his treadmill run by itself while he's also watching TV - though that's a more common site (Weirdo #2).   Gotta get some good numbers in for the night right?   Tell your friends how far you watched your tm go? Moving on... #3 steps up his game.  Around 40min into my run a guy comes in and gets on in a full parka and snow pants and starts jogging.   Well at least he's jogging...

Best for last?  Well it's a toss up between the girl and me.   Yep I might be weirdo #4 but the girl never 'saw'.    So little girly (skinny girl) gets on beside me (though there are plenty of machines nearby) wearing sparkly clothes and what not.   Fun.  Then she gets a call and thankfully rejects it.  Nice sparkly phone with tons of rhinestones. They still make those?   So I'm giving her the benefit of the doubt, (though she runs 'hard' at 6mph for a min, then jogs at 5 for about 5min each time), until she decides to call her boyo or who knows back.     Little girly slows down to 2.8 walking pace and decides to have a fun convo right beside me.  I'm thinking I'm gonna ask her to get off, remind her its a gym not a park, but my run was almost over and I didn't think she'd really do it. 

Nope. she really did it.   Talked the whole time.   So now I'm looking for a way to get her attention to tell her to get off the phone without actually stopping my run.  I don't want to 'hit' her etc as I'm moving pretty fast and there's only 2k left.  So I figure - weird moves or noise.   I start with both.  I move up from 8 - 9mph. and start panting.  Okay I didn't need to pant but I figure hell its annoying right? this will get a look.   Nope.  Start hitting the floor really hard. Nope.  Start waving my arms around in airplane motions and whatnots nope.   Her conversation must have been that good.   Finally I'm done but still have strides left.  I give 'er one last go - going at 11.5mph and pounding much harder than I need to and panting really loud and whatever I can but she's not buying.  Not even a look.  Heck I was running looking at her with my head sideways too.

Okay I might have been tired and that pushed my annoyance but dude... don't talk on your cell at the gym!! Next time I'm going to run on my hands... I mean just tell you to please get off the phone.

Well that's my week and half... hope you enjoyed. 

Week in review - Jan 30 - Feb 5

Just a quick one this time

M - 13.5k - 60min @ 8.1mph pace on the treadmill, + strides + xt course.

Since pacing has been feeling comfortable I pushed it a tiny bit faster to 8.1.  I think it was decent though I am not sure completely if it really makes a difference or not (for better or worse).

T - 13 k  Threshold workout on treadmill
3k warm up, strides and ready to go.
First 4k @ 9mph (4:08/km pace) + 90s rest
Then 2k @ 9.3 (4:00/km) + 90 rest
Finally 2k @ 10 (3:43/km)
3k cool down

Wasn't sure if 10mph was within the realm.  Want to keep a threshold at max of about 90%.  I used the HR monitor (and well the fan may have helped).  HR hit about 174 (90% of my expected max).

W - 8.6km recovery

Since I've been monotonous on the treadmill so much, I took this one to the streets.   Felt nice to be outside and the weather was perfect.  Just a good pace and enjoyed the experience.  Went exploring found out how local construction was progressing etc.

Th - 13km group run
This is the big one.  Apparently everyone 'prepares' for this one! Lol It's great to see I'm not the only nervous one waiting for friendly competition.   Started with some fartleks in a 90sec on, 30 sec jog, 60s on, 60s jog pattern.   We got through a few sets and did 4.55km in 18min and change (getting lost).  So very satisfied with the pace and effort.  I spent some good time chasing the lead guys and felt it was a strong effort.   Between 10-11mph on the "on" sections - might be the new 5k pace?
Finished with 6 hills.  I think I'm really starting to get used to these with the other training.  Good stuff!

F - Off

S - 12k @ 8mph
Similar to Monday

Su - 24k MLR
Easy start, then took the pace down for a little fun.   11k at a 4:19 avg pace with a few lights/stops.  I was semi trying to loose a few guys but also waited seeing that a few were hanging on.  Good times.  I felt strong and definitely had more in the tank.  Good to know that that's a slightly uncomfortable pace now as that's about the marathon target. 


Week total - 88kms

Chicago!

Well it's about time I turned my attention to an American/World major!  So exciting! I signed up for the 2012 Chicago Marathon this week.   I think that should give an extra kick into my training.     I am still doing a marathon in May but this is far more exciting and takes the pressure off on the sub 3 attempt (Chicago is flat and with so many people (even a 3 hr pace bunny) I will have all the tools I need.

Goodlife will still be a trial run, and well my main goal I guess is to re-qualify for Boston under the 2013 standards of 3:05:00 even (or really 3:04:59).      Since my last marathon would technically qualify but the way races sell out these days (especially the big B), it was "too late" because it was in October.   So silly!

But I am not disappointed.   Onwards and upwards.  Chicago!! 


So for now my racing season looks like this:

March 4- Chilly Half (goal 1:25-1:27 weather permitting)
March 25 - Around the Bay 30k (Goal 2:05)
April 8 - Harry's 8k (goal - sub 32 - there is a crazy hill though apparently)
May 6 - Goodlife Marathon (goal: 2:59:59 to 3:04:59)

Then wedding! relax a bit, slow it down

Oct 6 - Chicago (goal 2:59:59)