Tuesday, November 06, 2007

Speed work check!

Tuesday 10.0 miles/1:26:21/8:38 average pace

I was really not looking forward to running the 4 x 1200 meter repeats that were scheduled for today. Since I haven't been feeling super pumped about running, I couldn't imagine pushing myself at 5k pace for those long intervals. In fact, I was so anxious about the workout that I kept having really weird stressful dreams like I have the night before a big race. I kept waking up and then couldn't fall back to sleep... ugh. At some point in the night my head started hurting so I took an Aleve and finally fell asleep about 3:45, only to wake up to Zach's alarm at 5:00. UGH. I was going to get up and run with him- he's one speedy dude and I knew it would help to have him pace me for the speed intervals. But I chose an extra hour of sleep instead. Which of course didn't really happen, I just laid there, knowing I was going to be late for work today. Finally I heard Zach come home and I got up and was out the door at like 6:20. The good news is it was light out! I was even feeling ok at my easy pace. But the bad news was I did NOT want to push myself. But as I was jogging along, I was listening to a post-race interview with Ryan Hall and he was saying how he really enjoyed his race on Saturday and that it wasn't that hard because he had really pushed himself in training. He said that's what is so great about racing- you train really hard and then can enjoy the race. UGH- FINE Ryan Hall. So ya, in summary, Ugh.

So I lapped my watch at 2 miles and started running faster. I'd say it felt more like tempo pace, but I'll take it. Only a minute or so into my run a friendly face appears along side me- it's Mark! A local runner buddy who I see all the time on the trail and is an excellent runner, with several sub-3 marathons in his records. He's 52 years old and really chatty and nice. He appeared like an angel from above and showered me with compliments and ran along with me for my entire interval workout. He told me how strong I looked and that I've got great form, then told me all about his training (he's running CIM also) and his family and stuff. We talked about Zach's cycling and local race clubs and all kinds of stuff. Before I knew it, the intervals were over! :)

I changed my plan a bit but ended up with the correct total time of fast running. We did 3 1-mile intervals with a 1/4 mile recovery after the first and a 1/2 mile after the second. This guy just doesn't do 9:00 + miles (let alone my trademark "bend over and heave" recoveries) so the "recoveries" were like 8:30 pace and not really much of a break. My splits were: 7:29, 7:26, and 7:10. Yay!! Thank you Mark!

My mojo was definitely present today and I'm hoping it sticks around. I'm really happy that I pulled this off today after feeling so blah lately. Things are looking up!


Zach said...

Nice work! Glad to hear you felt good once you were out there.

Gotta Run said...

Gotta love those pod cast and it sounds like you got it right in time. I have stressed about runs in the past and am sure I will do it in the future. it is just what we runners do!! LOL!!

Way to kick in the speed!

Petraruns said...

great work - speedwork is so hard and the anticipation can be so unpleasant. but then the satisfaction when you do it is wonderful and the payoff will be even better!

21stCenturyMom said...

Those are some smokin' hot splits!

I really had to get to the 'I'm gonna puke' stage with intervals and I'm really not looking forward to it.

TJ said...

way to get going and turn a dreaded workout into a success. great work!

Mir said...

I'm so glad you have your mojo back! It sounds like the night before was the low point and the miles themselves were the turning point. Enjoy that upswing! :)

And I had to laugh at your reaction to Ryan Hall's interview. He really does make it look easy. I heard him say once that his 59:43 American record half marathon was the "easiest race he's ever done." He's like a mutant or something! :) I'm glad he's so nice and humble about his talent and hard work though.

Ewen said...

That's good! 7:10/mile pace is really motoring.

I tend to agree with Hall - if you want racing to feel easier, work harder (at times) in training.