Wednesday, September 11, 2013

Wednesday Workout Update - Red Line Edition

(Along with my usual running update, I thought I'd show you an overview of my routes for the week via Garmin upload and Google maps...hence, the red line edition.)

There's a reason why I like my running club so much, and Saturday's run was a great example.  My group (the half marathoners) had 7 miles on the schedule while the full group had 11. We had a great turnout - about 35 people - and we were all on the same route until about mile 6.5 so there was a lot of interaction with other runners, which made the miles fly by.  The best part was when we did an out-and-back in a park where many high fives were exchanged.  It was really uplifting, and by the time we got out of the park and paused to refill our water bottles, we were already at mile 4 - there's something magical about realizing that you've done more than half the miles on a run, and even though we still had Harvey Hill to conquer, it wasn't bad at all!  Yes, the heat and humidity was making itself known, but this was a run to remember, for all good reasons.  I'm grateful that we have so many positive people in our running club...personalities can make or break a smaller running club, and fortunately, we've got it made.
That lone red line was the out-and-back.  Fun, fun run!

With that run of 7 miles, I finished the week with a total of 15 miles ran, plus 3 miles walked.  Yeehaw, go strong legs! 

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Monday, I ran with Jeff - just an easy 2 miles as a bit of a recovery run.  Then yesterday, I surprised myself by going with Jeff to our first track/speed workout.  I say that because I don't like doing speedwork much, and I especially don't like track work - it's a combination of pressure to keep up with everyone, along with boredom because running laps is not my idea of fun.  But since he was going I went - another alarm set for 4:30 am, gah.
 Like this, only dark.

Our schedule said 8x200m/200m, which meant nothing to me, but Coach Phillip explained that we were to sprint half the distance of the track (the track is 400 meters total), and then either walk or easy jog the other half, for a total of 8 times.  I can't sprint for 200 meters, so I decided to just push myself to run harder than I normally do.  That worked - I was breathing hard, and it took me about half of the walking recovery to get myself back to normal.  I also decided to not stress over doing all 8 of the repeats.  I went into it reasoning that I never do speedwork, so anything is better than what I have been doing...yes, that's me, lowered expectations and all.  I ended up doing 6 repeats and felt pretty good about that. 

This morning I'll walk with Jenny - knowing where we'll be walking, it'll look similar to this:
We do loops and out-and-backs - this was 3.15 miles.

Tomorrow, I'll run with Erica - same route that we always do, and the same route that I ran with Jeff on Monday:
 I've run this route so many times that I don't even realize I'm on it anymore!

So this is my week of workouts - a total of four days running, one day walking, and two rest days (Friday before the long run and Sunday after the long run).  I'm sure it looks crazy to some of you, and really mild to others...and that's OK.  It works for me!

14 comments:

  1. Sounds normal. I always rest before and after a long run. I never do speed either.

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    1. You don't do speed, but you are mighty fast!

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  2. So fun to see the runs this way. I used to take a rest day before a long run (back in my half training period) but right now I prefer a light workout before the long run and rest the day after.

    You asked about the beebox, I sent you an email but not sure if you received it (it was through gmail that I normally don't use). But as said in the mail: you missed one of my posts (very unusual :) ), here's the link:

    http://www.dutchgirlgetshealthy.com/?p=419

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    1. I was walking 3-4 miles the day before our long runs, but that was when the long runs were shorter. Now they're LONG! So I rest. :)

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    2. Since I don't do really long runs these days, I have no excuse not to do anything the day before :) but if I ever decide to do a half again I would take that rest day before like you do too. Legs have to be fresh for a long run.

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  3. ahh the pressure to keep up with everyone.
    I tend to REBEL there, too :-)

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  4. Track speedwork makes you faster for the race, even though is SUCKS while you're in the midst of it. I always just didn't think about it and made myself do it because if I thought too much, I wouldn't go :D

    I say if you pushed yourself harder what you did probably was sprinting for you. Sprinting just means run as fast as you can.

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    1. LOL - yes indeed, if I think too much about getting out there and exercising, I think myself into staying in bed. Good thing my brain isn't fully engaged while I'm up and getting ready!

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  5. I like seeing the red lines and the maps. And I'm so glad you had such a great time on your 7 mile Saturday run--SEVEN MILES!! Eek!!!

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    1. I still can't believe that we knocked out 7 miles like, well, not like it was nothing, but it was pleasant. What tha???

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  6. I was a sprinter in high school, so I remember doing those 8x200s very vividly. I need to find an outdoor track to do that! :D

    Love how the miles are adding up Shelley!

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    1. You should try them again - wonder how you'd feel about 8x200s now? :)

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  7. Back when I ran, I liked doing laps because I could just zone out and not worry about cars or sidewalk cracks, etc. I have certain bike loops that I take depending on the ride length I want that day for my 'maintenance' riding versus long rides.

    I think sprinting is variable per person. If you think you never sprint, but are pushing as hard as you can, you are sprinting. It's just not someone else's sprint.

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    1. I like that - it's just not someone else's sprint...BOOM.

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