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:
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!!