Speedy Stuff

Let me start off by saying a sure way to get your running mojo back is to mix it up! I am having a blast with lower mileage and faster work. It is nice to have a wee bit more time (and necessary as I have been really busy at work). And it is fun to start cranking it up a notch. The last 2 years my performance at the Capitol Mile wasn't the greatest. And that bummed me out because it always is a goal race for me. I am hopeful that I can knock one out of the park this year.

Last week was our first Tuesday night track workout. It was super fun! BUT, I was pretty darn sore for the days following. In particular, my quads were yelling at me and my hammies were tight as usual. Once again, I vowed I would start getting back into my butt/thighs/hips pilates. And I have been doing it! :)

This week it was INSANELY hot and humid on Tuesday night. We were slated for warm-up, 4 x 200 with 200 recoveries, striders, then 4x800; 400 recovery. Well those 800s were ugly. Really, really hard in the heat. Coach stopped us before the last one and told us to do 2x400 with 200m recoveries. We were slowing down, so he wanted us to get more out of the workout and break it up. By the end, we were all hurting pretty good. Our times were relatively slow, but we all knew it was due to: (1) hey, it's only the second week; and (2) it is icky out.

The good news is that I was hardly sore at all this week. I was hoping to do another speed set on Friday, but I couldn't do it in the early morning as I had a brief due. So I went to work at 5 am, and got home by 4 to run. Again, it was insanely hot. I decided just to slog through 8 slow and hit the intervals in the morning. Unfortunately, this morning the lowest the temps got was upper 70s and very humid. By the time I got out there, it was 83 degrees, "feels like" 95. Ack. I ran 2 slow for a warm-up with John and Jakey (on bike). Then we all turned around and I did 3 x .5 miles with 3 minute recoveries. I had to dodge a fair bit of sticks and debris from the storm last night, and it was very painful in the heat. BUT, I got them done! (3:34, 3:30, 3:34). Stopped at home for some Gatorade and cool down, then jogged .8 to the hill on East Taylor and hit that 6 times. James came with me on his scooter and it was awesome to have my own personal cheering section. :) First couple of hills were slow and tough, but by the last 2 I was really moving. And I felt strong and fluid. Sweet. Jogged home and I was a soaking wet mess, but VERY happy. After I cooled down, I did about an hour of yard work and did arm weights and butt pilates.

I just got done configuring my schedule for the next 4 weeks culminating in the Capitol Mile. I am focusing on the short stuff/speed work, but doing one medium long run each week. That is the one concession given that I am of course training for a marathon too. :) If you click on the image, it will enlarge. The notes in the far right column indicate what the prescribed workout is for Tuesday. Of course I will do whatever my coach has planned for us on Tuesday nights, but I may swap Thursdays out depending on which seems like a better fit.

Happy weekend.