Monday 8.0 miles/1:07:10/8:24 average pace
Whew, what a relief to have a great run after Saturday's melt down!! I was pumped up and anxious to get out there and redeem myself, and I delivered. Yay!
I gave myself a little pep talk before hand. Basically, I need to take a little pressure off myself, relax a little, and take the pace a little easier. There are plenty of opportunities to push myself during training, but I don't need to push myself every single run. How many times do I have to re-learn this lesson?? So even though the schedule called for 8 miles with 4 miles LT pace, I told myself to take it easy.
The two warm up miles felt great: 9:09, 9:15. I made a little pit stop at the end of mile 2 and then was ready to ramp it up for my Tempo miles. My goal pace for Tempo is 7:22-7:47 or so, but I would be ok with anything sub-8. Historically, I've done this workout all wrong. I basically run too fast, then have to take a break between miles because I'm too tired to do them continuously. That is wrong. That is mile repeats and I"m supposed to be doing a Tempo run.
Well, I did this one right! Since I gave myself permission to keep the pace slightly slower, I started off strong and maintained control and I was able to run the tempo miles continuously! 7:41, 7:54, 7:59, 7:45. Average pace 7:50- nice! I actually got pretty tired in that last mile and did stop for a brief drink, but finished strong. I really feel like I met the objective of this run for once!
Last 2 miles cool down: 8:58, 8:27. I got a little side cramp toward the end so I did walk a couple of times but had no problem starting to run again right away. It was such a relief to prove to myself that I CAN run without stopping and without wanting to cry. :)
I have to give a shout out to the Extra Mile Podcast, since the great music and inspiring stories really energized me out there. Thanks Kevin, Chris, Nigel, and the others!! :) Maritza and I will be using the new comment line to call in and give shout outs to you guys and everyone else who needs a boost while doing their tough training runs.
After a great night's sleep I got up early and went to the gym where I swam 750 m total. I did 500 m in 9:58 (whoo hoo!) and then finished up with 250 m worth of drills. I alternated kicking-only with the kickboard (3 laps total) and breaststroke (2 laps total). It was fun to incorporate some different ways of swimming! I was always intimidated by these drill sets that I see, but actually it's pretty simple- kicking, pulling, and using different strokes. I still really want to take some kind of class though, to work on my freestyle and to learn how to properly do the other strokes. I saw swimcrush girl today and she can butterfly like a mofo. :love: