Thursday, March 19, 2009

double bubble

Results came out for the Shamrock Run on Monday. My official time was a second faster: 1:15:56. I placed 46th in my AG (25-29) out of 297. Tough field!

So my total mileage for the week ended up at 30.3 miles, plus some biking and swimming and pushup-ing.

I wasn't too sore after the race on Sunday, but I took Monday off anyway. I was back at it Tuesday and Wednesday. I ran 8 miles both mornings at an easy pace and finished with really similar times. Here's the stats for that, then we'll move on to the fun stuff:

Tuesday: run
8.0 miles/1:09:28/8:41 average pace

Wednesday am: run
8.0 miles/1:08:56/8:37 average pace

So, Wednesday night I was once again brave and attempted something new: track workout with Emily and her coach! It started off a little rocky, with both of us going to separate tracks and neither of us being at the right track! I finally picked her up and we drove to the right one. It was like 60 degrees and the sun was just setting so it was perfect time to be out for a run.

I was kind of nervous since I've NEVER done a real track workout. Sure, I've traveled around a track on occasion, but never with any purpose. During our warm up, Emily showed me the ropes and explained track etiquette and showed me the lane markings and what not. A lot of information but pretty straightforward.

Her coach, Shawn, led us through some drills like high knees, butt-kicks, skipping (weee!), side-to-side, etc. Fun! We did a few strides to warm up and then he gave us the workout. Emily and I calculated our goal pace which she proceeded to absolutely demolish.

Let me just dork out for a second on how fast Emily is. So, I get that there are people in the world running sub 4:00 miles, but I can't even wrap my head around that. And when Zach leaves me in the dust, I know part of that is the fact he's a big, tall, muscley dude with physiology on his side. But watching little Emily blaze around the track was AMAZING. She looks so natural and comfortable running fast, like a cheetah! I felt like an elephant. Fast, yes, but also setting the Richter scale into motion. I was busting my ass to stay within 50 yards of her. I didn't feel bad though at all, she is a freaking machine and I consider it a privilege to do the workout with her. Maybe with practice I can stay within 20 yards. :D

That said, I was very impressed with my own speed!

Wednesday pm: run
3.2 miles/25:29/7:58 average pace

1.0 mile warm up in 8:51

1.2 miles (1900 meters) speed work: 7:15 (6:03 average)

... 2 x 150 m in :30, :34

... 2 x 200 m in :43, :43

... 2 x 400 m in 1:36, 1:34

... 2 x 200 m in :47, :42

The 4 200's were done in :44 seconds average, which is a 5:54 pace.

The 2 400's were done in 1:35 average, which is a 6:26 pace.

1.0 mile cool down in 9:23

YAY! I can't wait to go back. Shawn will be hosting these free track workouts every Wednesday and I am definitely planning on taking advantage. Check out his website here Upper Echelon Fitness if you are in the area and looking for some great coaching. He is awesome!

Today I'm eventually going to drag my ass to the pool and then maybe go for a bike ride later if it's not raining. Tomorrow is an easy run and then Saturday I am planning on a long run of 16 miles. Should end up with 40 for the week, my last big week before the Half Marathon on April 5th! Thanks for reading everyone. Have a wonderful day and Happy Spring!!


Beth said...

The track workout sounds fun, but HARD! And you are a speedy one. Maybe some day I can hope to stay within 50 yards of you.

the gazelle said...

was everyone at the track pretty fast? I'd love to do track workouts, but the last one I went to was just too humiliating due to my own personal lack of speediness....

I used to go to a (not free, which is why I USED to go) workout group where I was one of the fastest - way better for the ego.

aron said...

awesome job on the runs and track workout!!! that is awesome about the group track workouts.

i have intervals tonight and i am thinking about getting on one of the tracks that the trail runs by :) eeek!

Alisa said...

I second all of Amy's questions. I'd like to try out a track session but do not want to end up with the humiliation factor she and I experienced last time around. (aka the only time I've tried speed work)

Great job with the Shamrock run! Wish we could have seen you guys.

Hope we all get to hang out this weekend.

Petraruns said...

It's good to hear it's all relative - I would be very happy to ever be in sight of you!

Good luck on the workouts though - I'll bet you reap benefits!

Marathon Maritza said...

Wow, great job on the speedwork! You had a 6:03 average in there! (*barf*)

Now you know how I would feel trying to keep up with you! Ha ha ha! You did AWESOME!

Kelly said...

Wow. I'd say you did a fantastic job of keeping up! I also have never set foot on a track but you made it sound fun. Way to go. Good luck on the long run!

Shawn said...

Nice job on the workout Jen. Since you're new to the track, you only stand to make huge gains by incorporating the speed. I was happy to have you there and am looking forward to seeing you at future workouts.

Chad in the AZ Desert said...

Awesome job with that track workout! Nothing wrong with the speeds you were running at all.

Cindy said...

you guys are really fast. i would have felt like i was standing still!
the track i go to usually has elderly people from a nearby assited living who are doing loops around the outside. then i'm not the slowest one!

Sarah said...

Dude - you BOTH are fast!

Michael said...

Girl, you ROCK! I've never had the courage to do a track workout like're inspiring!

N.D. said...

YOu did awesome! and whoa for the track workout. Love the comment " dork out"

KK said...

That was a very nice tribute to Emily. I do not beleive that you look like an elephant running around the track. Regardless, sounds like a perfect way to spend Wednesday nights this spring! And don't be all "72 degrees? I hate you" anymore, sounds like you are having good ones too :)

Ewen said...

You mean 'Happy Fall'!

Did you damage the track ;)

Actually, that's exciting. There's nothing like track training to improve your speed and form. The drills are one of my favourite parts too.

I'm liking the metres. Now I don't have to convert 8:41/mile to 5:24/km to make sense of it ;)

Those are pretty speedy times for your first track session. The 400s were at 40 minute 10k pace and 30 sec for 150 is fast. Well, I reckon it's fast. Good stuff. Keep it up and you'll be running huge PBs and outsprinting Zach at the end of races. Not that that matters.

Gotta Run said...

i love that you can appreciate that your friend is super fast but also give credit to yourself for your hard work and strong pace.


Amazing how much "free stuff" is avaiable. Very nice!

Amy said...

OMG, first of all you are too fast! You don't give yourself enough credit. I am so glad you had fun at the track workout!!!! Good luck on the 16're a running machine!

Emily said...

I just read this and am laughing! Yes, wonderful tribute but I must say that you are not giving yourself enough credit - you were fast and looked awesome. I forgot to tell you on that last interval I was behind you and you looked like a pro.

You are too kind!!

P.O.M. said...

HOly criz-ap! That is fast. I picture you both like little cartoon characters whose legs are spinning around super fast:)

ShirleyPerly said...

GREAT JOB on your first honest to goodness track workout!!!

Those are some speedy times, for sure! And I'm sure with continued track workouts you'll be getting even faster. Even though I was doing 5K/10K track work a few years back, I saw some of my fastest ever 1/2 and full marathon race times. I think it all helps.

melinda said...

awesome speedwork and by the way, in case you didnt know, you are fast! avg 6:03, oh my!