Today, I did a track workout for the first time in a long time. I went to the group led by the trainer whose classes I take at the Y. (I've been doing his track workouts for years.) We run at a high school track. He has been running workouts for a few weeks this season but I haven't been to one yet. When I saw the workout in an email I knew I was in trouble!
We started with 4 easy laps warm up and then 4 laps fast on the straights and slow on the curves. Then it was 4x400 on 3 minutes. I did ok for those first 4 repeats. I had 1:57, 1:59, 1:57 and 1:57. Then a lap slow and then on to the next set of 4x400 on 2:40. That was tough. I wasn't getting much rest. All 4 of those laps were 2:01-2:03. Another slow lap and then to the next set - 4x400 on 2:30. This is where it got ugly. I might as well have done a mile repeat because I got very little rest between repeats - about 15-20 seconds. The last two 400s were 2:09 and 2:08. There was actually a fourth set but only two people attempted that - 4x400 at 2 minutes. I did the first one then a slow lap in which time the other two did almost two repeats so I joined them on their last repeat. Then two slow cool down laps and I had just run 7 miles with 3.5 miles of fast running.
I was worn out but I actually felt really good afterward.
Before we started, I told the coach that it was going to be hard after the first set because I don't think I can run a 400 in two minutes right now. He said, "oh yeah, you were running 1:47s last year!" It was at the END of the summer that I was ran a couple of 1:47 400s. (I was also 10 lbs lighter at that time but I didn't mention that.)
So, that was my fun and games for the day!
Runner Nerd
did speedwork
Showing posts with label speedwork. Show all posts
Showing posts with label speedwork. Show all posts
Wednesday, May 7, 2014
Wednesday, August 14, 2013
Speedwork and Hills
The Ironmen are tapering so tonight's track workout was a short one. We warmed up by running over to a neighborhood where we have a 3/10 mile steep uphill climb. We did that three times; normally, we do it 6-8 times. Then, it was back to the track to do 3 400s with a 400 recovery between repeats. I don't know what came over me, my 400s came in at 1:44, 1:43, and 1:40. Those times equal 6:41, 6:35, and 6:20 pace. I didn't even think I could run that fast!! I know I wouldn't have done that very many more times.
It was nice to be done with the workout and be home shortly after 8 pm!
I read online today that it was 10 years ago when there was a huge power outage from the East coast to Michigan. I remember that day! I was at my niece's to help her get ready to go on vacation. She had just put a load of laundry in the dryer and started another load in the washer when the power went out. I remember that we went outside and some other people were out there and told us that the power was going out all over the state and all over the east coast. We got into my car and turned on the radio to WJR, the big talk radio station in Detroit. I decided that my daughter and I should head home since there were no traffic lights and all lights will be treated as 4 way stops. It was afternoon and would soon be rush hour but with the power outage it was possible that people would be leaving work. Our power at home came on soon after we got home; I guess we got lucky in this area. Something I didn't know at the time that I read today is that Detroit was right on the edge of the power outages and we are about 1.5 hour WEST of Detroit so we were spared the worst of it. I called my niece and told her that we had power so her and my nephew got the laundry out of the dryer and pulled the clothes out of the water in the washer and brought them and the rest of their laundry here. She had clothes in my dryer and washer and a load in her Mother's washer and in my Mother-in-law's (her Grandmother) washer. She got all her laundry done and they stayed overnight at her parents' house and went back to pack the next day when it was light and then they were off on their vacation. When the power was back on in her area, I went to her apartment and drained the washing machine that was sitting there full of water. I remember that it smelled bad so I had to run the washer empty after I drained it. I also did some cleaning since she wasn't able to finish it once the power went out.
I saw some pictures online, today, of that day. They were pictures of a dark new york city skyline against the setting sun and streets with cars with lights on against the backdrop of dark buildings. There were pictures of the bridges with solid people walking across; I assume that they weren't able to ride the subway so they were walking home. I don't recall seeing pictures like that back in 2003. It's hard to believe that 10 years have passed since that day.
Runner Nerd
ran fast 400s
It was nice to be done with the workout and be home shortly after 8 pm!
I read online today that it was 10 years ago when there was a huge power outage from the East coast to Michigan. I remember that day! I was at my niece's to help her get ready to go on vacation. She had just put a load of laundry in the dryer and started another load in the washer when the power went out. I remember that we went outside and some other people were out there and told us that the power was going out all over the state and all over the east coast. We got into my car and turned on the radio to WJR, the big talk radio station in Detroit. I decided that my daughter and I should head home since there were no traffic lights and all lights will be treated as 4 way stops. It was afternoon and would soon be rush hour but with the power outage it was possible that people would be leaving work. Our power at home came on soon after we got home; I guess we got lucky in this area. Something I didn't know at the time that I read today is that Detroit was right on the edge of the power outages and we are about 1.5 hour WEST of Detroit so we were spared the worst of it. I called my niece and told her that we had power so her and my nephew got the laundry out of the dryer and pulled the clothes out of the water in the washer and brought them and the rest of their laundry here. She had clothes in my dryer and washer and a load in her Mother's washer and in my Mother-in-law's (her Grandmother) washer. She got all her laundry done and they stayed overnight at her parents' house and went back to pack the next day when it was light and then they were off on their vacation. When the power was back on in her area, I went to her apartment and drained the washing machine that was sitting there full of water. I remember that it smelled bad so I had to run the washer empty after I drained it. I also did some cleaning since she wasn't able to finish it once the power went out.
I saw some pictures online, today, of that day. They were pictures of a dark new york city skyline against the setting sun and streets with cars with lights on against the backdrop of dark buildings. There were pictures of the bridges with solid people walking across; I assume that they weren't able to ride the subway so they were walking home. I don't recall seeing pictures like that back in 2003. It's hard to believe that 10 years have passed since that day.
Runner Nerd
ran fast 400s
Sunday, August 4, 2013
10 weeks to go
Here I am, 10 weeks away from the Chicago Marathon!! I guess I didn't do a very good job of catching up from July 4th until now.
My long runs have been going quite well. I ran 15.5 miles this past Saturday at a 9:29 average pace. Most of my miles were in the low 9s until the last 1.5 which were 10:22 and 10:25. I was beat! My plan called for 15 miles, the group run was an 8 mile out and back course. Nobody else was turning around at 7.5 miles so I decided to go all the way to the end since I ran 14 last week and a 2 mile increase would be fine.We took a wrong turn in town and ended up cutting a half mile off; the others went around the block to get the half mile but I called it quits because I was beat.
Last week my 14 mile run came in at a 9:36 average pace and the week before 12.5 miles came in at 9:47. I was running with my friend, Erika, and we were running along in the high 8s to low 9s. It was Art Fair weekend in Ann Arbor which means quite a few streets downtown are closed off and there are hundreds of artists with booths. Art Fair wasn't open yet when we were running in the morning and the course wound through Art Fair before heading out of town and then came back through on the way back. As we were heading back into the Art Fair area, I tripped on an electric cord that was laying across a street. I fell hard, I scraped my left knee just a little. I was more embarrassed than anything. After I fell, I never really got back up to the pace I was running, I really slowed down. We missed a turn and ended up running an extra 1/2 mile.
My Monday tempo runs have also been going well. Last Monday, I ran 7 miles at 8:51 average pace. The week before I ran 6.3 miles at 8:43 average pace at 8pm after working a 12 hour day shift.
I've been doing speedwork with the triathlon group on Wednesdays. Last Wednesday, we did 6 1200s with a 400 recovery. The first 4 came in under 8 minute pace, the last 2 at just over 8 minute pace. I can live with that! Oh, did I mention that it rained the whole time and I was soaked and miserable? The week before we did two 2 mile repeats in a park. My first 2 miles were 7:53 and 7:46. The second 2 miles were 7:57 and 7:56. Pretty good for me! I was barely moving by the time we got back to where our cars were parked which was almost a mile from where the repeats end.
After all these tempo runs, speed workouts and 9:30s long runs, running a marathon at a 10:15 pace should be easy, right!! I can only hope!
Two weeks ago, I did a virtual 5K. It was organized online by "From Fat to Finish Line", a group of 12 people who have all lost at least 100 lbs and formed a Ragnar relay team and a documentary is being made about them. It was a Sunday which is supposed to be a short, easy recovery run. I ran my 5K in 26:26 for an 8:32 average pace!! Oh well, it was fun! This is the picture/results I posted on their Facebook page:
I was standing behind my car because that made the sun behind the camera; I didn't intentionally take my picture next to my 26.2 sticker! I noticed it later when I was getting the picture ready to post to their page! I made my virtual race bib number -35 because I lost 35 lbs in 2005.
So, that's about it. This week is one of my favorite events - the Red Carpet Run. It's on Wednesday night. I call it prom night for runners! The theme is formal wear. I ran it last year with my friend, Erika. We had a blast. Erika and I are going "over the top" this year! We are wearing long dresses that we found at thrift shops. Mine is sapphire blue and is sparkly!! I'm so excited!
Runner Nerd
My long runs have been going quite well. I ran 15.5 miles this past Saturday at a 9:29 average pace. Most of my miles were in the low 9s until the last 1.5 which were 10:22 and 10:25. I was beat! My plan called for 15 miles, the group run was an 8 mile out and back course. Nobody else was turning around at 7.5 miles so I decided to go all the way to the end since I ran 14 last week and a 2 mile increase would be fine.We took a wrong turn in town and ended up cutting a half mile off; the others went around the block to get the half mile but I called it quits because I was beat.
Last week my 14 mile run came in at a 9:36 average pace and the week before 12.5 miles came in at 9:47. I was running with my friend, Erika, and we were running along in the high 8s to low 9s. It was Art Fair weekend in Ann Arbor which means quite a few streets downtown are closed off and there are hundreds of artists with booths. Art Fair wasn't open yet when we were running in the morning and the course wound through Art Fair before heading out of town and then came back through on the way back. As we were heading back into the Art Fair area, I tripped on an electric cord that was laying across a street. I fell hard, I scraped my left knee just a little. I was more embarrassed than anything. After I fell, I never really got back up to the pace I was running, I really slowed down. We missed a turn and ended up running an extra 1/2 mile.
My Monday tempo runs have also been going well. Last Monday, I ran 7 miles at 8:51 average pace. The week before I ran 6.3 miles at 8:43 average pace at 8pm after working a 12 hour day shift.
I've been doing speedwork with the triathlon group on Wednesdays. Last Wednesday, we did 6 1200s with a 400 recovery. The first 4 came in under 8 minute pace, the last 2 at just over 8 minute pace. I can live with that! Oh, did I mention that it rained the whole time and I was soaked and miserable? The week before we did two 2 mile repeats in a park. My first 2 miles were 7:53 and 7:46. The second 2 miles were 7:57 and 7:56. Pretty good for me! I was barely moving by the time we got back to where our cars were parked which was almost a mile from where the repeats end.
After all these tempo runs, speed workouts and 9:30s long runs, running a marathon at a 10:15 pace should be easy, right!! I can only hope!
Two weeks ago, I did a virtual 5K. It was organized online by "From Fat to Finish Line", a group of 12 people who have all lost at least 100 lbs and formed a Ragnar relay team and a documentary is being made about them. It was a Sunday which is supposed to be a short, easy recovery run. I ran my 5K in 26:26 for an 8:32 average pace!! Oh well, it was fun! This is the picture/results I posted on their Facebook page:
 |
| virtual 5K |
So, that's about it. This week is one of my favorite events - the Red Carpet Run. It's on Wednesday night. I call it prom night for runners! The theme is formal wear. I ran it last year with my friend, Erika. We had a blast. Erika and I are going "over the top" this year! We are wearing long dresses that we found at thrift shops. Mine is sapphire blue and is sparkly!! I'm so excited!
Runner Nerd
Wednesday, April 10, 2013
I Have an Iphone!!
I never thought I would do it, but.....
I, Runner Nerd, have an iphone!! This could be interesting!
I now have it activated. I am familiar with the little square icons and the sliding my finger across the screen because I have had an ipod touch for several years.
I need to take it in tomorrow and get my contacts transferred over from my old phone.
Today, for the first time in a very long time, I did speedwork!! I remember very well my last speedwork session. It was in July and my foot hurt so badly that I quit early and limped back to my car in tears. I think that was the day that I decided that I have to take time off in order to make it to the starting line in Key West in January.
Today, I got there before anyone else so I ran my warm up on the paved trail which runs behind the school where we use the track. Only one other person showed up. We did sets of 400s and 200s. All 4 of my 400s were under 2 minutes! That's good for me!! My 200s were all under 1 minute. I'm already doing way better than I was last year!! It was cold and after I finished, I went right to the car and turned on my heated seat and drove home with the heat on high.
The only reason I decided to go to the workout is for the upcoming Detroit Race for the Cure which is 5 weeks from Saturday. This is a huge Race for the Cure. They do not time. The first 100 male and 100 female finishers get a medal. Back in the day, I got the medals. The last two years, no medal; I didn't even think about that because I was running so slow. This year, I want to try for it again.
Runner Nerd
has an iphone
 | |
| New toy |
I now have it activated. I am familiar with the little square icons and the sliding my finger across the screen because I have had an ipod touch for several years.
I need to take it in tomorrow and get my contacts transferred over from my old phone.
Today, for the first time in a very long time, I did speedwork!! I remember very well my last speedwork session. It was in July and my foot hurt so badly that I quit early and limped back to my car in tears. I think that was the day that I decided that I have to take time off in order to make it to the starting line in Key West in January.
Today, I got there before anyone else so I ran my warm up on the paved trail which runs behind the school where we use the track. Only one other person showed up. We did sets of 400s and 200s. All 4 of my 400s were under 2 minutes! That's good for me!! My 200s were all under 1 minute. I'm already doing way better than I was last year!! It was cold and after I finished, I went right to the car and turned on my heated seat and drove home with the heat on high.
The only reason I decided to go to the workout is for the upcoming Detroit Race for the Cure which is 5 weeks from Saturday. This is a huge Race for the Cure. They do not time. The first 100 male and 100 female finishers get a medal. Back in the day, I got the medals. The last two years, no medal; I didn't even think about that because I was running so slow. This year, I want to try for it again.
Runner Nerd
has an iphone
Thursday, June 21, 2012
Fun in the sun and heat
Tuesday and Wednesday were beautiful days! Both days saw temps in the 90s!! I love love love it like that!!
Tuesday night only two of us showed up for running group. I know most people don't like running in heat like that. I'm like anyone else; I don't run as well in the heat even though I like it. We ran 4 miles and I was dripping when I was done! The last mile was difficult but I still prefer this over the bitter cold of winter runs. I love wearing shorts and sleeveless tops instead of multiple layers, tights, hats and gloves.
Yesterday it was back to Wednesday night speed workouts now that my Monday/Wednesday evening class is over. It was 92 degrees when I left home. Six people showed up! We ran on the paved trail. We ran fast for two telephone poles and recover for two telephone poles. It's almost the same as doing 200s on the track. We did a 1.1 mile section down and back 3 times. In my out of shapeness and slowness of late, I fell behind everyone else on the third set so I changed my plan to one telephone pole fast, one pole recover. It worked much better for me at that point. We did a cool-down and called it a workout. I was dripping again. I had to run into the grocery store for something and I was still sweating! I'm sure I looked like a dork!! (I don't even want to think about what I probably smelled like!!)
I had not seen the Wednesday people for the last 7 weeks that I had class so I told them that I had registered for the Key West Half Marathon on January 20, 2013 as my graduation present to myself!! They were excited but also told me what I already know - I've got work to do so I can get back to running how I did before becoming the world's oldest college student!!
I've been trying a couple of new drinks. Hammer and Gu both came out with a grapefruit flavored tablet. One of the things I don't like is the sweetness of the sports drinks. There is still some sweetness but there is also that sour/bitter/sharp tangy taste of grapefruit! I like them!
My heel is still bothering me. Tuesday night it did not bother at all while running but by the time I got home it was hurting. Last night it was good while running until, for cool-down, we ran across a field toward where our cars were parked instead of taking the sidewalk to the driveway of the school where we parked. On the grass it hurt. I have trouble even walking across my yard to go to the mailbox. My heel does not like uneven ground.
No running today, went to weight workout class. I hope to run tomorrow and Saturday and then take Sunday and Monday off so I will be good to go for Tuesday night running group. I really need to get an appointment with the massage therapist who has had good results with plantar fasciitis. I will feel like such a traitor going to someone other than my usual sports massage therapist extraordinaire. At least I am going to the same place. This massage therapy studio recommends her for people having trouble with plantar fasciitis so I know my usual guy wouldn't mind.
Runner Nerd
with sore foot :(
Tuesday night only two of us showed up for running group. I know most people don't like running in heat like that. I'm like anyone else; I don't run as well in the heat even though I like it. We ran 4 miles and I was dripping when I was done! The last mile was difficult but I still prefer this over the bitter cold of winter runs. I love wearing shorts and sleeveless tops instead of multiple layers, tights, hats and gloves.
Yesterday it was back to Wednesday night speed workouts now that my Monday/Wednesday evening class is over. It was 92 degrees when I left home. Six people showed up! We ran on the paved trail. We ran fast for two telephone poles and recover for two telephone poles. It's almost the same as doing 200s on the track. We did a 1.1 mile section down and back 3 times. In my out of shapeness and slowness of late, I fell behind everyone else on the third set so I changed my plan to one telephone pole fast, one pole recover. It worked much better for me at that point. We did a cool-down and called it a workout. I was dripping again. I had to run into the grocery store for something and I was still sweating! I'm sure I looked like a dork!! (I don't even want to think about what I probably smelled like!!)
I had not seen the Wednesday people for the last 7 weeks that I had class so I told them that I had registered for the Key West Half Marathon on January 20, 2013 as my graduation present to myself!! They were excited but also told me what I already know - I've got work to do so I can get back to running how I did before becoming the world's oldest college student!!
I've been trying a couple of new drinks. Hammer and Gu both came out with a grapefruit flavored tablet. One of the things I don't like is the sweetness of the sports drinks. There is still some sweetness but there is also that sour/bitter/sharp tangy taste of grapefruit! I like them!
My heel is still bothering me. Tuesday night it did not bother at all while running but by the time I got home it was hurting. Last night it was good while running until, for cool-down, we ran across a field toward where our cars were parked instead of taking the sidewalk to the driveway of the school where we parked. On the grass it hurt. I have trouble even walking across my yard to go to the mailbox. My heel does not like uneven ground.
No running today, went to weight workout class. I hope to run tomorrow and Saturday and then take Sunday and Monday off so I will be good to go for Tuesday night running group. I really need to get an appointment with the massage therapist who has had good results with plantar fasciitis. I will feel like such a traitor going to someone other than my usual sports massage therapist extraordinaire. At least I am going to the same place. This massage therapy studio recommends her for people having trouble with plantar fasciitis so I know my usual guy wouldn't mind.
Runner Nerd
with sore foot :(
Wednesday, April 20, 2011
Welcome back to speedwork!
The last 2 weeks I did speedwork with some people from the gym, led by the triathlon coach. The last 2 weeks went pretty good; the workouts were 3-3.5 miles plus warm up and cool down and we were done in less than an hour. The first week was in pouring rain, last week we were out there running in summer clothes. Today we were back in tights and long sleeve shirts (I wore 2 shirts). This was one crazy killer workout. 2 sets 1200 fast, 400 slow; 2 sets 800 fast, 400 slow; 2 sets 400 fast, 400 slow; 4 sets 200 fast, 200 slow. We had a 1 mile warm up and 2 mile cool down. If I have calculated this all correctly, it's a total of 8.5 miles. THAT'S NUTS!!!
I am not fond of any speedwork over 400s. When I saw in coach's email yesterday first line: "1200 fast then 400 slow then repeat" I considered skipping it!! By the 2nd 800 my legs felt finished. We went off the track for the cooldown, a paved rail-to-trail runs right behind this high school track so we headed over there and ran a mile down and back. (there is a mile marked out behind the school with each 1/4 marked; I figured we'd run to the half mile then turn around but noooooooo they just kept going. The last half mile back I was barely moving anymore. I was worn out!! When I got into my car it was 7:45 and we had started right at 6.
I'm sore now You know, I really should use that big black post looking thingy sitting over there in the corner collecting dust (AKA foam roller) but that would result in more pain!!!
Well, I'm plopped in my chair and I'm going to watch my favorite show (and the only TVshow I watch), Ghost Hunters!!!!!!!!
Runner Nerd
I am not fond of any speedwork over 400s. When I saw in coach's email yesterday first line: "1200 fast then 400 slow then repeat" I considered skipping it!! By the 2nd 800 my legs felt finished. We went off the track for the cooldown, a paved rail-to-trail runs right behind this high school track so we headed over there and ran a mile down and back. (there is a mile marked out behind the school with each 1/4 marked; I figured we'd run to the half mile then turn around but noooooooo they just kept going. The last half mile back I was barely moving anymore. I was worn out!! When I got into my car it was 7:45 and we had started right at 6.
I'm sore now You know, I really should use that big black post looking thingy sitting over there in the corner collecting dust (AKA foam roller) but that would result in more pain!!!
Well, I'm plopped in my chair and I'm going to watch my favorite show (and the only TVshow I watch), Ghost Hunters!!!!!!!!
Runner Nerd
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