Tuesday – Key Run #1 Track Repeats (10 X 400 @1:42 with 400 RI)
This workout went surprisingly well. I did the first five at 9.1 mph, which meant that I completed each .25 miles in 1:39. This is exactly the speed I wanted on a treadmill (I always try to go faster on a treadmill to compensate for the lack of air resistance). I felt really good, so I decided to push the pace a bit and go 9.2 mph for the second half. I completed each interval in 1:38.
Thursday – Key Run #2 Tempo (8 miles @8:38)
This run I had intended to wake up early and meet some members of the Prospect Park Track Club in Central Park to do the run with them. I was looking forward to this run all week. When I woke up, it was raining. I don’t necessarily have a problem with running in the rain, but I do have a problem with wearing wet clothes with air conditioning for a long period of time. After the run, I would have been soaked and then it’s an hour ride on the subway back home. This, for me, is a ready recipe for getting sick. If I get physically cold and wet and don’t warm up quickly, I inevitably fall sick. I couldn’t take the risk this close to the race, so I cancelled on them to go running closer to home.
There was light rain during the entire run and it got a bit heavier toward the end of the run. Despite the humidity, I ran really well at 8:33 pace. At the end of the run, I didn’t feel tired and I definitely could have ran several more miles. I felt this run feeling very confident.
Saturday – Extra running
I was supposed to do a long run, but my husband wanted to go running with me and our dog. Neither Ben nor Bandit can stand to go slowly, so I agreed to doing a quick loop around Prospect Park. We ran 4.2 miles at 8:33 pace. It was a beautiful day out and I loved spending time with them. We ended our run at a farmer’s market. We bought a delicious organic peach pie, a bottle of small batch cider made by a cider mill from upstate NY, and some beautiful purple wildflowers that look absolutely smashing in a pewter pitcher I bought at an antique market earlier this summer. It was a super trendy hipster Brooklyn kind of day.
Sunday – Key Run #3 Long Run (20 miles @8:53)
I had good intentions for this run. I set my alarm for 5 am so that I could be out of the house by 6 am to head to Manhattan to run down the West Side Highway. The beeping of the alarm woke me up at 5. I remember turning the alarm off and thinking I needed to get out of bed. The next thing I remember is waking up and having my clock tell me that it’s 7 am. Oops. I realized that I didn’t have any time to go to Manhattan so it would have to be six boring loops around Prospect Park. Sigh.
I just wasn’t into the run. Of all the training runs, the long runs were usually the ones I had the least enthusiasm for. I would far rather bust out the speed work or the the tempo runs. I generally suck at running when it comes to humidity. With a couple of exceptions, if the humidity is above 80%, I fall apart, which is what happened here. I couldn’t get into a rhythm. I couldn’t get anywhere close to a 8:53 pace, or even a 9:00 pace. I decided that my only goal would be to last the entire 20 miles, no matter what pace I ended up running in.
It was 20 ugly miles at 9:44. I came close to stopping at 17 miles. I was seriously tempted to end early and finish up later in the evening, but I realized that I just had to do one more loop to finish at 20. I slogged on. I was very relieved when I was finally done.
If there’s anything in my training that’s giving me some worry, it’s the fact that I’ve ran 4 out of the 5 20-mile runs slower than the intended pace. I feel a bit under-trained in this regard. I really wanted and hoped to do this last run at 9:00 pace, but it didn’t happen. I really wish that I could have done at least one 20-miler at 9:00 pace. It would have been a great confidence booster.
With the last 20-miler done, I’m now in taper mode!