Am I really that fast?

You betcha I am. I can't remember the last time I ran a sub 9:00 mile. Today's workout was mile repeats x 2 with a required pace of 8:25. Those who have been following this have read about me lamenting for several days - essentially dreading this run as I knew it was going to prove how awfully slow I am and out of shape. I pushed off doing the run this morning - because of that dread. I did not really eat well today - probably should have laid off that entire .25 pound of peanut butter/chocolate covered malted milk balls, but I digress.

I began my run with my usual argument - while stretching and even before that - am I really going to attempt this - am I going to alter the run etc. Well, by the time I started, I had talked myself out of the repeat and was trying to decide between 3 and 4, and if I would do hill repeats. I got going, felt pretty good, so I decided I would do a warmup mile at a 9:30 pace, then just run a hard mile 2 and then go home. That flipped around several times to doing an easy two, then sprint hard home on mile 3. I finally, after going about .75 miles decided by gum, I will just do this warmup, a hard two, an easy 3 and a hard 4. Am I ever glad I did.

Mile 1 ticked away at 9:28. So far so good. I know I don't maintain a constant pace. I'm just not that good. Now for my "repeat". Yeah, it has the overpass in it so I have my built in excuse for not making the target pace - check the Garmin - pace...8:10? Hot dog - I can do this. I keep the hammer down, round the corner at 1.85 miles and get a face full of wind. Not to worry - I had check my pace (often) and knew I was going to make pace - or better . Mile 2 was done and my time? Shoot, I can't tell my lap the way I have this set up - total time passed is now....17:17....quick math...a sub 8:00??? I ran a sub 8:00? Wow- it's been 6 months or more since I've done that! (I got home and checked - it was 7:44)

As you might suspect - I was pretty winded at this time - so my easy (recovery) mile was really going to be slow - and involved walking. And the overpass again. I didn't really walk that much, but I did jog slow and finished that mile in 10:56. I'd hoped for 10:30 or less, but I'll take it.

My watch beeps at the mile markers so I knew I had to speed up. I was running into a headwind at this time and couldn't wait for the turn. I checked my pace a couple times, an 8:12 pace at about .4 and 8:20 at .6. I was becoming concerned. I was slowing down and I really wanted this one under 9:00 - 8:30 if possible. I just wasn't sure what I was capable of doing. The last .3 or so is my sprint home and had a tailwind. I knew I had some left in the tank. It was time for my Prefontaine moment. Ok...I'm not that fast, not by a long shot - but I was able to kick it and finished that lap in 7:59. Two sub 8:00 miles in one workout. Holy moly. I remember how much the tempo run was the pits last week when I couldn't do two sub 9:00's. Heck I couldn't even do one.

To say I am plumb tickled with this run is an understatement. Tomorrow's run is an easy 4 miler which I'll HAVE to do in the a.m. due to an evening meeting. Today's calorie burn is 634 (in a total of 36:29). Compared to Tuesday's 4 mile run in 38:10 and calorie burn of 622)

Happy training everyone.

Think I'm going to alter my running plan.

So I keep looking at this "break 2:00" plan. Week after week, I have one speed workout, one long run and then two "easy" runs. The easy run and the long run keep having a goal pace of 10:30. How can I get to 9:09 for 13 miles if I keep running at 10:30? Seems like a plan for a 2:25 half marathon to me. So after talking to a running friend - I think I'm going to keep doing what I have been - which is running comfortable - but closer to a 9:30 pace. I'm going to throw in some 9:00 mm as often as I can. I'm going to keep doing the speed work and long run (the lsd will be at a slower pace) and we'll just see how it goes. Having said all of that, here is a breakdown on this morning's run:

I had to drag myself out of bed this a.m. - but since I did not do my prescribed 5 yesterday, I had to do something today. It's still pretty dark at 5:15 a.m. - good think I have a light. I have a bad habit of "being in my head" during my runs. I was all over the place - run 2 miles, no try for 3 - ok 4 - maybe walk some - and so on. I ended up turning around at 1.8 and then threw a "hill repeat" in to get me to 4. In other words, went up the overpass at 2.26, got to the top and back down to learn that was a qtr mile. That mile ended up being my quickest. Sure - 2 downhills - but it was two up hills as well. I am not looking forward to tomorrow's mile repeats. Can I even run an 8:25 mile right now? We'll see.
Today's splits: 9:21, 9:15, 9:04, 10:20 & 50 feet in 9 seconds.

622 calories gone before 6 a.m.

I had to drag myself out of bed this a.m. - but since I did not do my prescribed 5 yesterday, I had to do something today. It's still pretty dark at 5:15 a.m. - good think I have a light. I have a bad habit of "being in my head" during my runs. I was all over the place - run 2 miles, no try for 3 - ok 4 - maybe walk some - and so on. I ended up turning around at 1.8 and then threw a "hill repeat" in to get me to 4. In other words, went up the overpass at 2.26, got to the top and back down to learn that was a qtr mile. That mile ended up being my quickest. Sure - 2 downhills - but it was two up hills as well. I am not looking forward to tomorrow's mile repeats. Can I even run an 8:25 mile right now? We'll see.
Today's splits: 9:21, 9:15, 9:04, 10:20 & 50 feet in 9 seconds.

LSD turned fartlek

Wanted to do a 12 K today but ran short on time so I ended up doing a touch over 6. My plan called for an 8 mile run, but again, short on time. Instead of making this a LSD, it turned into an "easy" 3 and then a quick(er) mile and about 2 miles of fartleks. It was cold with some "invisible" snow. I couldn't see it, but I could sure feel it. I had hoped for a 1000 calorie burn, but I'll take the 930 for a Saturday run.

Splits: 9:47, 952, 9:07, 10:04, 11:43, 10:14 and 1:05 to close it out for a total of 6.09 miles.

4 mile easy "run"

My training program says I was to do this at a 10:30 pace. Well, this was 9:34. I think the only way I can run 10:30 is if I walk (which I did here). I'm not speedy - but - running at that pace is harder than running for me. When my lungs get in shape, and I get stronger - I think my regular pace - at least for a 5K will be 8:00 or better. At least that is my hope. I want to run a sub 24:00 5K before this year is over.
My splits: 9:39, 9:29, 9:43, 9:30 and 1:22 in the last .15 (an 8:57 pace).

Calorie burn was 650.

Tomorrow's schedule is 8 miles easy. I hope I an maintain that same 9:34 pace. Stay tuned.

Today's tempo run.

I apparently am not ready for tempo runs at the prescribed pace. At least I wasn't today. Wind was stronger and colder than what was predicted, but really, that is no excuse for the poor performance. I was to do 1 warm up mile and 1 cool down mile. The 3 inbetween were to have an 8:54 pace. My splits were: 9:20, 8:59, 11:23, 9:41, 11:30. Obviously, I walked during the last 3 miles. At least I got mile one close to on pace. Next week's tempo will be better. I hope. I am a little disappointed in the 754 calorie burn. Hopefully that will improve too.

Today's tempo run.

I apparently am not ready for tempo runs at the prescribed pace. At least I wasn't today. Wind was stronger and colder than what was predicted, but really, that is no excuse for the poor performance. I was to do 1 warm up mile and 1 cool down mile. The 3 inbetween were to have an 8:54 pace. My splits were: 9:20, 8:59, 11:23, 9:41, 11:30. Obviously, I walked during the last 3 miles. At least I got mile one close to on pace. Next week's tempo will be better. I hope. I am a little disappointed in the 754 calorie burn. Hopefully that will improve too.