Segment Chase

Today I went for a run with crazy wind and a segment chase! Our route started with the normal loop out and back, up and down rolling hills, with wind smacking us in the face on the way out. It was definitely a sigh of relief once we turned around and the wind eased. As we made our way towards our final stretch, we instead took a detour and decided to take on a segment that we had previously discussed.

This segment was a fun one! There was an initial hill (nothing to cry about) and a long steady down towards the finish. So the game plan – as long as we clear the hill, we can lay into the downhill and coast. Soooooo, off we went. The first hill just kept going and just when you thought you hit the crest, you climbed higher. We made it to the down hill portion and it felt like a few seconds later my breath caught up to me. Overall it was a fun stretch and I’m glad we did it. The initial burn made me feel like Fred Flintstone in his car, pedaling super fast, yet not going very far. But once we hit the hill, we embraced the burn and went with it. Talk about a fun Thursday challenge just in time for the weekend!

Ladder Run and Sun

Today I went for a run and completed my first ladder run and a new speed workout off my Run 40 Thrown Down List. Was that a fun run or what!?!?! I am no expert in speedwork and this year to challenge myself in becoming more consistent with speedwork, I chose to expose myself to as my different types of workouts as possible. Enter my running friends and this awesome running community! When I asked what were some of their favorite speed workouts, so many options came flooding in! I compiled my list and here I am starting to make my way through it.

Today I went for a quick ladder run based on something I found on the nike run app. I planned for 200, 400, 800, 400, and 200. Sure I could have added a 1600 maybe repeated it twice and played with the recovery times between, but for my first exposure to this type of workout – I kept it simple. I also had no clue what pace to try for so I guessed.

Overall I think I did an ok job with planning this out! The pace was consisted, but lowered by time I got to the 800s; however, matched the original 400 and 200 as I came back down. It was really a great thing to see on my garmin after my run! So what did I think about this “ladder” run workout – I would totally do this again! I think I have to do some research to see what some others do, how often they repeat, how many steps, recovery time, etc. But at the end of the day I really enjoyed this run and it was a great way to get some speedwork in on a beautiful day!

A return to Tempo Runs

Today I went for a run, even though I didn’t want to at ALL!!!! The worst part was, the weather was not even terrible – 50 degrees and sunny!?! I rested the last two days due to crazy windy, chilly weather and this morning seemed repetitive when I looked outside. But I was determined to get back into some speedwork and I needed to do this. And to be honest, if I had not been flipping through Strava and seeing some of my friends doing great things, I might have ditched. Who would have thought that social media would be the motivating factor when your own will let’s you down. And, I’m embarrassed to say, I was really excitied about wearing my new Batman Goodr shades I got as an anniversary gift.

Enough! I took off with my warm up and then 4 x 5 minute intervals. The first one was FAST, but a good fast. The second three were perfect in pacing – WHAT!? I have not run like that in a long time. Maybe my monthly challenge of three strength training days a week is paying off or maybe just taking a break from long runs!?!? All I know is – I felt STRONG as heck and crushed those intervals. BAM! (And to think I wasn’t going to run….)

Tempo Thursday

Today I went for a run to do speedwork with the guys! It was tough getting outta bed! I’m not sure about you, but the temps are dropping and I am in that awkward ‘not sure how to dress’ phase. Today was a chilly 28 degrees, but luckily no wind – tall socks were a go. We did our two mile warm up and then jumped into our 6x5min repeats. I havent done many group speedwork runs, but this was fun and a better way to stay motivated and strong throughout the run. Of course conversation turned from 70s rock bands to camal spiders, school, podcasts and formula one quickly. What are the craziest things you have talked about? I can only imagine a pretty funny book could be published. And then, bam – nine miles done just like that!

Speedwork on a Friday!?

Today I went for a run and logged 9.5 miles of fun and speed. Yesterday we had killer storms all day and by time the rain cleared it was a steamy evening. The next day I opted to keep my planned six mile run with a friend and added on as many 800s as I felt I could do. Our morning run was a great run due to the cloudy start. Who knew the sun could change a run so much!? After I drove to the track and added 5x800s. Of course as I pulled up the sky cleared and the sun made its grand appearance.

I took a lap to find my groove and jumped into it. I felt good as I took two loops around the track each time. I jogged a ninety seconds recovery then walked to my starting mark. The last two 800s I could feel myself melting in the sun, but I pushed through five. At the end of my morning I had an easy six miles with a friend and another three and a half miles of speed. Feeling good!

Easy Goes It

Today I went for a run and knocked out a great speed session. The last month I have been running five, mainly six days a week and my body is just not made for that. I’ve felt less motivated, sluggish in my runs and blah. While reviewing my training log, now that barre has been moved online, I’ve nailed a few less barre classes and replaced it with more running. I didn’t realize I miss the balance of rest, building strength and running. This week I decided to cut back. So far I ran five miles on Tuesday and six miles today. And I plan to rest tomorrow!!!

Today I brought back some speedwork that I haven’t done in a month. How else will I improve that mile time?! I did 6x400s and I felt great! I needed a change of pace, I felt more rested and I’ve also missed these cool morning runs. I did my warm up running to the track, but unfortunately they have now blocked off the entrance. Well, like a good runner we adapt and I moved to the parking lot. Bam. I got back by 7:45 office hours, faculty meeting and felt like I was back in my routine. Positive Thursday vibes for sure!

Speedwork

Today I went for a run and completed my second round of speedwork. I tried a threshold run involving ten – three minute intervals. I’m not sure what a threshold pace would be so I tried to hang around a 7:30 pace. It was pretty fun! The three minutes was long enough to find a groove, but short enough to not completely drain the batteries. I looped around the neighborhood three times and then made my way back. Today my meeting started at 830, so I had a few extra minutes if the run went over and luckily it didn’t! It was a great mix of starting with Shawn for the first two miles, picking up the pace solo and then an easy cool down as the sunrise spilled over the horizon. This 5k training has been pretty fun so far!

Misty Miles and Thoughts

Today I went for a run before school with the guys. It was a pretty misty, foggy morning and I planned to start with the guys separate for three quick miles and then finish up the last few miles with them. It was perfect timing and I caught up with them for our last two miles back. I’m holding onto my three speedy miles a week! Lately life has been busy, but on my way to work this morning, as I battled foggy traffic, Bruce Springsteen came on the radio. It was just one of those moments when the soundtrack of your life plays while you’re deep in thought, reviewing your to do list for the day. My City of Ruins played out on the radio and the lyrics repeated, “with these hands…” and I kinda laughed to myself. Here I was thinking about my role at school, duties and tasks that needed to be accomplished for the day and Bruce was here singing to me. I had a solid run this morning and I was ready for the day. Oh what you can accomplish when you listen, reflect and act. Game on. “With these hands, I pray for the strength, with these hands… Come on Rise Up, Come on Rise Up.”

Friday Miles

Today I went for a run on a Friday afternoon after a busy day. This morning started with my husband discovering his car had a flat tire. We dropped his car off and rushed to work. Nothing can ruin a day more than the anxiety of whether or not you are going to make it to work on time.

After a packed day I was ready to get home and enjoy the 50 degree weather with a run. I quickly changed hoping I would get a run checked off and still make it to barre class. Unfortunately barre did not happen, but I did have a great upbeat run. I tried picking up the pace after the success from last week. It was fun to speed up and pull back. Who would have thought that varying paces could really make a run fly by and be fun! I beat the sunset, ended the week with a solid run and really enjoyed the change of pace!

Christmas Eve Loops

Today I went for a run on Christmas Eve and got some speedwork in before a busy day. I ran to the track and met the guys who were already looping the track. I haven’t done 800s or any speedwork in forever, so why not throw some in after taking the last few weeks easy. We finally committed to the A1A marathon and booked our tickets Monday, so game on! I was about to settle on 6 x 800, because the guys finished up their run and I felt like I did enough. Instead I pushed through a total of eight and felt pretty good and accomplished as I finished the last loop.

On my run back I thought about how easy it is to just “save things for another day.” Runs, another lap, barre class, calling home, catching up with a friend, or just checking something off a to do list. Sometimes you’re tired, but most times you’re just being lazy. A little more effort is something that we shouldn’t give up on or begin to slack. I got home and went into Christmas Eve mode – shopping, wrapping, attending Christmas Eve mass and a party. I was on the move the entire day and pretty excited I still had steam despite the speedy morning.