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Back on Track — now with added hillwork!

0, 01mi, 08mi, custis, explosive, meter repeats

Start Time: 1/5/08, 8:00am
Location: Washington-Lee High School
Distance: 1 mile & 4x100m & 4x400m

Saturday’s session was the return to our group workouts, hurrah! For this run we started off with four 100meter runs, the idea that each one pushing a little harder and in a slightly tougher zone. (20.13, 18.06, 16.30, 15.02) Then, we were to replicate those four zones over the course of 400meter repeats, with each quarter of the track faster than the one before. It was fun but tough, ratcheting each segment up a little more. While my times decreased for the second and third, my transitions were getting stronger each time, and it made sense that I was a tiny bit more pooped with each one.

For the fourth, though, Fred said that our goal was to go faster than the first. And… much to my surprise… I did! Hurrah! (1:31, 1:34, 1:40, 1:28)

Start Time: 1/7/08, 6:30pm
Location: Custis Trail
Distance: 8 miles
Average Pace: 9:19min/mile

Back in the day, I used to regularly run part of the Custis Trail as part of a group workout. (About a mile and a quarter of its distance, then back.) But it had been a while, and the weather was so fantastic on Monday that I decided I’d go tackle an 8-miler on the Custis Trail.

Ooooooof.

When I ran with the group on Tuesdays and Thursdays, my times on Thursdays would always be much faster than Tuesdays, and this was no exception with a 9:19 average, even as I felt I was putting in an 8:30/8:45 amount of effort. Phew. That’ll learn me! (9:10, 9:12, 9:04, 9:30, 9:07, 9:22, 9:20, 9:47)

Hello, 2008

0, 07mi, indoor track

Start Time: 1/2/08, 6:30pm
Location: Thomas Jefferson Community Center
Distance: 7 miles
Average Pace: 8:28min/mile

Well, the plan was to hit my cycling class tonight. Even getting there almost half an hour early, though? Toooo late, already full thanks to the New Year’s Resolutioners. But, that worked out well because I needed to run my 7-miler either tonight or tomorrow morning. So while the others pedaled, I ran. The indoor track wasn’t too crowded—mostly regulars that I recognized, like the guy who runs in the same polo shirt and sweatpants every time, or the guy with the t-shirt from Iran, or the super-tight-and-trim guy who wears a spandex shirt underneath his running shirt. Good times, good times. (8:44, 8:25, 8:24, 8:30, 8:25, 8:32, 8:19)

Last for ’07

0, 02mi, meter repeats

Start Time: 12/31/07, 1:45pm
Location: Thomas Jefferson Community Center
Distance: 2 miles & 8x200m

Today was one final run for the year—more 200-meter repeats, oh joy! I did a little better a job of pacing through them this time, I think. (46.01, 43.52, 42.05, 40.40, 38.79, 38.91, 37.79, 38.49) And I am always amused at how much faster the “cool-down” mile is versus my “warm-up” despite the fact that the two feel the same. (9:31 vs 8:26) All a matter of what they’re compared to, I guess!

This year’s grand tally looks to be 688.75 miles; better than last year (650.75), not as strong as 2006 (732), but considering I had an injury that sidelined me for a month, I’m not complaining at all!

The Massacre

0, 05mi

Start Time: 12/29/07, 3:30pm
Location: W&OD Trail
Distance: 5 miles
Average Pace: 8:30min/mile

My schedule had said to run 4 miles today, but I ended up tacking on an extra mile… so that way I could listen to all of the first two episodes of the 1966 Doctor Who story “The Massacre”. Not a bad run, although that second mile cost me a bit in the third and fourth! (8:37, 8:15, 8:41, 8:42, 8:12)

End-of-Year Catching Up

0, 01mi, 02mi, 06mi, 08mi, explosive, indoor track, meter repeats, speedwork

Oops! Whole bunch of updates here.

Start Time: 12/13/07, 6:30pm
Location: Thomas Jefferson Community Center
Distance: 6 miles
Average Pace: 8:49min/mile

Start Time: 12/15/07, 8:00am
Location: Washington-Lee High School
Distance: 1 mile & 4x200m & 3x400m

Start Time: 12/17/07, 6:30pm
Location: Thomas Jefferson Community Center
Distance: 2 miles & 8x200m

Start Time: 12/22/07, 3:45pm
Location: W&OD Trail
Distance: 8 miles
Average Pace: 9:16min/mile

Start Time: 12/24/07, 9:30am
Location: Washington-Lee High School
Distance: 2 miles & 8x200m

Start Time: 12/25/07, 4:00pm
Location: Vienna, VA
Distance: 5.8 miles
Average Pace: 9:12min/mile

Continue reading End-of-Year Catching Up →

Encouragement

0, 02mi, explosive, meter repeats, speedwork

Start time: 12/10/07, 6:30pm
Location: Thomas Jefferson Community Center
Distance: 2 miles & 8x200m
Average pace: 43sec

I was originally going to run these Monday morning, but it got postponed to the evening due to some stomach issues the night before. Once again, lap #5 was the slowest, although I was able to at least pick it up a bit at the end. (45.42, 45.64, 43.07, 42.04, 44.17, 42.69, 42.58, 42.06) The one nice thing was when I was done with my last repeat and preparing for my cool-down mile, a woman I see often at my spinning class said to me, “Speed work?” Which for some reason was encouraging and perfectly timed, because I was feeling like I was running slow—it’s nice to know that at least someone else at the gym knew exactly what I was attempting to do.

2, 4, 6, 8 (hundred)

0, 01mi, 02mi, 05mi, explosive, meter repeats, new shoes, speedwork

Start time: 12/2/07, 8:30am
Location: Sidwell Friends School
Distance: 1 mile & 6x100m

Start time: 12/4/07, 6:30pm
Location: Thomas Jefferson Community Center
Distance: 2 miles & 6x200m
Average pace: 43sec

Start time: 12/6/07, 3:00pm
Location: Thomas Jefferson Community Center
Distance: 5 miles
Average pace: 8:34min/mile

Start time: 12/8/07, 8:30am
Location: Washington-Lee High School
Distance: 1 mile & 200/400/600/800m

Oops… haven’t put the last couple of these in here. I’ve been starting a new speed training (“explosive running”) program for the winter, and I’m not entirely sure how to categorize a lot of these. But it’s been fun. Our first session we ran a warm-up mile, then did some running exercises involving “butt-kicks”, “high knees”, and “form runs”. Then we did six 100-meter runs, with the idea that each one got progressively faster. It was really enjoyable, but hard; I could feel it in my quads the next day!

Next up that Tuesday was six 200 meter fast runs, once again, trying to get each one a little faster. My fifth one slowed down a bit but I did recover in the end. I must say, though, having a 200 meter track to run it on is a little less than enjoyable. All those curves! (45.38, 44.57, 43.47, 42.00, 44.00, 42.06)

Thursday was a slower, enjoyable 5-mile run. It snowed out so it was back to the indoor track for me… but after all those speed drills, just having a breather was good.

On Saturday after some warm-ups and running exercises, we ran 200m, then 400m, then 600m, then 800m. The idea was to do them at a faster pace but to also maintain that pace through all four of them. Mine slipped a tiny bit for the third and fourth, but not too drastically so. (0:50, 1:41, 2:38, 3:33.) For the 800m we were supposed to try and speed up for the second half and I did accomplish that, so that was good. It’s been a very different running experience, but I’m actually looking forward to more torture drills ahead!

Back in the game

0, 02mi, indoor track

Start time: 11/19/07, 6:00pm
Location: Thomas Jefferson Community Center
Distance: 2.5 miles
Average pace: 8:24min/mile

Vacation’s over! I went for a short, short run at the gym yesterday; my quads are still a little stiff when I run, but otherwise everything seemed in working order. My splits seem a bit fast (8:26, 8:19, 4:13), but it is the indoor track. I think I may start adding a tag in for those on the indoor track because of my uncertainty of their accuracy. Or maybe not. We’ll see.

Meanwhile, I’ve got both a 5k and a 5mi scheduled for Thursday. This ought to be hysterical.

Outer Banks Marathon

0, 26mi, cramp, marathon, pr, race, statistics, travel

Outer Banks Marathon

Start time: 11/11/07, 7:20am

Location: Outer Banks, North Carolina

Distance: 26.2 miles

Finishing time: 4:29:06

Average pace: 10:16min/mile

I’ve joked in the past that with every marathon I learn something new, and that I’m really sick of having to keep learning things! But true to form, I learned an important lesson in this year’s marathon, even as I think I approached my race the smartest yet. The idea was to use the “10/10/10” approach; miles 1-10 at a 10min/mile, miles 11-20 at a 9min/mile, and then (if I was feeling it) the last 10k (miles 21-26.2) at an 8:30min/mile. This would have been absolutely perfect on a completely flat course. What I didn’t take into account, though, was the elevation profile for the Outer Banks Marathon.

The first ten miles were fantastic. I ran the first mile with Butch and Chris, which was a real joy, and I felt a tiny bit bad when I left them towards the end of that mile but they had a different pace plan (and were also doing a run/walk, which I wasn’t) so when they stopped to stretch I took it as a sign to keep going. Running through woods, along the water, and then around the Wright Brothers Monument? Fantastic. I felt bad for anyone who ran the half marathon if only because they missed all of this amazing scenery, the best part of the course by far.

Miles 11-13 run through the Nags Head Woods Nature Preserve; the first two miles on a packed dirt road, the third mile on a narrow off-road trail, and all three of these miles are extremely hilly. I should have shifted my planned paces around a bit to compensate for this; planning on not pushing here and expending the strength elsewhere. (As crazy as that section was, though, I must admit that I really liked it. It was gorgeous.) As it is, looking at my splits below, you can see a huge dip on speed for that off-road mile in particular. Additionally, miles 14-19 are at a slight uphill grade and along a highway, which is less than fun and also sapped my strength more than I’d have imagined.

Of course, some things you can’t compensate for. Around mile 14.5, a car tried to pull out onto the course and only stopped when I screamed at it—all of about a foot and a half from me. Shaken, I continued on, but a minute later my right calf seized up and never really let go. Now I’m not saying that me having tensed up from the near-miss from the car made the calf tense up, but I do think that it contributed. I stretched as best I could for a solid minute and then continued on. I must admit I was sad that my parents, Suzanne, and Charlie never saw me up until that point in the race because I was definitely not looking my best from that moment on!

I pushed on as best I could, stretching a tiny bit every mile or two, and starting at mile 20 taking little 30-second walk-breaks because my knees were starting to ache as well. When I started the 25th mile, I was aching so much that I just had to walk the vast majority of it. I couldn’t even face the “just 2.2 more miles!” that I kept telling myself, finally making a deal that when I finished mile 25, I would start running again and not stop until I was done. And sure enough, that’s what happened. I didn’t get the sub-4:22 finish I was hoping for (I’m fairly convinced if it hadn’t been for the calf problem I would’ve hit that), but I did the best I could, and this was the first marathon for which I didn’t enter it with a run/walk plan.

Next year? I’m going to tackle my race the same way, but will pay more attention to the course map when doing so; if necessary I’ll shift some of the planned paces around to better compensate for what’s ahead. Little by little, I’m getting there.

A mile-by-mile breakdown in terms of pace.