good runs

Yesterday was a great day.

I wrote about how my long run felt kind of bad.  It wasn't the best run.  My paces were fine, but mentally I just didn't feel it.

Yesterday - wow - my runs felt so different!

I started in the morning with a three mile run.  I had wanted to do 6 x 800m intervals, but I had forgotten my water.  There is no way I am doing that kind of workout, in the kind of heat and humidity we have here, with no water.  So, instead I opted to do a three miler at an easy pace.

It went really well, I started slow, and then decided to push - just a little bit.  I thought to myself if I couldn't get to do a run later in the afternoon that I would at least be happy with a three mile run at a bit faster of a pace.  I tried to stay comfortable, and lucky for me the wind was at my back for the last 1.5 miles - so it felt warm, but a bit easier!

The splits:

Split	Time	Distance	Avg Pace
Summary	26:42.7	3.00	8:54
1	9:32.5	1.00	9:33
2	8:43.4	1.00	8:44
3	8:25.2	1.00	8:25
4	:01.7	0.00	9:37

During the day, I went to the optometrist, as I need new contact lenses.  He dilated my pupils.  Which made them super sensitive to light, and I went home to rest.  (after a huge dilemma with a dead car battery and my husband trying to change it, but the old one was corroded in place - luckily he was able to.)  

After sleeping for most of the afternoon (which I love and am so glad I had a reason to, so I didn't feel guilty!)  I got up, had some coffee and then decided that I would attempt the 6 x 800m.  

My 6 x 800m is meant to be run at 10k pace.  Now, I have run a couple of 10kms races before, however they are always before a half marathon (thanks Disney) and I always take them super easy.  I have run one during training that was a bit faster, but I think I stopped a few times during it, and subsequently paused my garmin.  Anyway, the point is I have been basing my 10k times of this - around an 8:35 pace.  I wanted all of my 800m repeats to be around the 8:20-8:30 pace.

I set out with a one mile warm up, then went into the repeats.  The first one I tried to hold back.  When the buzzer on my garmin goes off I want to run fast.  I tried to hold my pace, and kept trying to keep it at around 8:30.  The second mile was exactly the same.  I felt myself keep trying to speed up, but I tried to slow down - focus on my breathing, and try to relax at a slightly faster than normal pace.  The third I decided to go a little faster, telling myself after my recovery period I could stop and take a little rest, if I wanted.  When I run repeats, I like to run on a running/biking path right near my house.  I go up one way, then turn around and come back home - a nice out-and-back.  Once I turned around, the wind was blowing straight towards me, and it cooled me down so I felt like I didn't need that rest I had promised myself.  I pushed on.  Now, I do have issues with wind.  It feels that you are working so much harder to keep the pace that I never know how fast to actually run.  I had been trying not to look at my watch, and just ran, I checked my watch half way through and was at about an 7:55 pace, so I tried to slow it a little.  The fifth repeat, I decided to go a little faster, but keep it in check, as I still had one more repeat to do.  The sixth repeat I went at the same speed as the fifth, but for the last half I tried to go faster, and finish fast.

My splits:

Split	Time	Distance	Avg Pace
Summary	54:15.0	6.20	8:45
1	9:32.9	1.00	9:34
2	4:10.3	0.50	8:21
3	2:02.7	0.20	10:14
4	4:05.7	0.50	8:11
5	1:58.0	0.20	9:50
6	4:01.7	0.50	8:03
7	1:58.5	0.20	9:53
8	3:59.9	0.50	8:00
9	1:56.0	0.20	9:40
10	3:57.6	0.50	7:55
11	1:58.6	0.20	9:53
12	3:38.8	0.50	7:18
13	1:58.3	0.20	9:51
14	8:56.2	1.00	8:55

I am so happy with this run.  Every 800m was faster than the last.  I would have been happy if they were all at the first 800m pace.  Now, I am not sure if I am running this correctly, but I am happy with my effort.  My legs felt good.  I am trying to listen to my body and not go too fast too soon.  This is my last 800m repeats before the half marathon, and maybe for my next sets I will try to bump up the speed a little, maybe to keep all of them at around an 8minute/mile pace.

i have a confession to make...

I hate running.  That's it.  That is my confession.  I hate stop cuddling my husband and dog in the morning to get out of my comfy bed to go and run.  I hate having to put my evening on hold, when I don't get out of bed to go run.  I constantly wonder why I am doing what I am doing - that it would be so much easier to just give up.

When I start to run I constantly think of ways to finish my run early.  I could put off the run I was meant to do to today, tomorrow.

But I do it.  I do it because I want to improve.  I want to get faster.  That, and the fact that after I finish I run I feel my absolute best.  There is really a runners high.  I always thought it was meant to happen during a run, which I guess it does.  I've had it occur once or twice.  But I always feel great after a run.  Maybe not right away, but give it 10 minutes and I feel like I can conquer the world - or at least my next race.

If you want something, you fight for it.  I want to be faster.  So I get out of bed, I put my evenings on hold and I run.

This evening was 5 x 800m repeats.  Something necessary for getting faster, intervals.  And I did them successfully!  I almost died at the end, but I am so happy that each one was faster than the next.

This is one of those reasons I keep running.  The feeling that I gave it my all, and I succeeded.  Running is one of those things that you get out what you put in.  And in a way, that is also why I love it.

Split	Time	Distance	Avg Pace
Summary	53:58.7	6.00	9:00
1	10:35.0	1.14	9:16
2	3:55.8	0.50	7:52
3	2:48.5	0.25	11:14
4	3:51.7	0.50	7:44
5	2:44.9	0.25	11:00
6	3:50.2	0.50	7:40
7	2:45.1	0.25	11:01
8	3:48.5	0.50	7:37
9	2:49.4	0.25	11:18
10	3:48.1	0.50	7:36
11	2:38.6	0.25	10:32
12	10:22.8	1.11	9:23

5 x 800m

I did it!  I went out to run 5 x 800m.  I wanted to keep it at around 8:20min/mile for the 800 meter repeats.  However, the wind was at my back when I started, which lead me to a faster first 800.  I tried to keep the second slower.  Then it was pointless, I know myself.  I like to try to hit negative splits.

Split	Time	Distance	Avg Pace
Summary	52:29.3	6.00	8:45
1	13:40.4	1.50	9:08
2	3:57.7	0.50	7:56
3	2:23.4	0.25	9:34
4	3:54.0	0.50	7:48
5	2:22.0	0.25	9:28
6	3:54.8	0.50	7:50
7	2:22.9	0.25	9:32
8	3:53.9	0.50	7:48
9	2:23.9	0.25	9:36
10	3:49.8	0.50	7:40
11	2:37.1	0.25	10:28
12	7:09.5	0.75	9:33

So... I did go a little too fast.  But I felt good, except for the last 800 meter.  That one was tough.  I tried to push it at the end. 

I ran for a mile and a half for a warm up - this was mainly because I was trying to figure out the best way to get home with even mileage!  Three quarters of a mile to cool down.

I'm not sure what I will be doing tomorrow for my run.  It will be at least 4 miles.  If I do an easy run, it will be four miles, if I go for race pace, it will be four miles at that pace, plus a warm up and cool down.  I want to do my BBG workout too, because I didn't get it in today - last workout for week 2! Only 10 more weeks until perfect abs!