9/3 East Atlanta Village, 6:45pm
9/17 West End Mile, 8am
10/1 One Mile Perk, 9am
West End is my main goal. It's the best start time, day, and course. With EAV being an evening race, I don't think it's a good goal for me, but want to go and get something out of it anyways. I plan on using EAV as a trial of sorts, going out at a 7:00 and trying to negative split it, since I've died on the back 800m of each of my past two attempts. We've got a lot of 10KT ladies doing the One Mile Perk race, so that'll be a nice fallback, should West End not turn out. It's close enough that any training I do for West End will carry over, but late enough that I'll have some recovery time between the two.
Over the next few weeks, I'll be figuring out a training plan. Until then, it's just running as usual..
Monday
Did: 2.07mi @ 9:44/mi avg plus bootcamp
Wide awake at 3am. Almost bailed since I'd just gotten back to sleep when my 4:15am went off. Glad I didn't. Easy miles with B&B, then a solid core-intensive bootcamp. When everything else in life feels like it's out of control, at least I can take comfort in being able to control my workouts.
1. Suspended hamstring doubles: definitely felt the burn on these
2. Double DB curl to OH press: 15# the first time through felt too easy, so I switched to 20# for rounds 2 and 3; had to slow pace about 35s in, but felt so proud for using the largest weight Matthew'd laid out for an exercise!
3. Stability ball circles: oh, my core
4. KB dead swings: Rocked the 44-pounder today and felt so strong.
5. Heel touches (obliques)
6. Wavem toe touches: these were the hardest today
7. Kneeling bar tricep extensions: this felt like more of a core workout today than tricep workout-- probably because it was the THIRD exercise in a row that used my core
8. Jump rope: nice recovery
9. Box step up with hop: weee, glutes
Finisher x 2
25 touchdowns
10 chest-to-ground burpees
1 fence run (0.2m in 1:38 and 1:28)
Tuesday
Did: 6.36mi @ 9:14/mi avg
This was a slog of a run, but we kept a pretty good pace. I had some leg tight/soreness, esp in my left quad, that required a little modification of my stride at times. Sounds like tomorrow is a good day for a rest/yoga day.
Wednesday
Did: yoga, stretching
My body woke up sans alarm at 5am on rest day and, for the second week in a row, I used the "bonus time" to get up and do some yoga! This has been an amazing way to start my day, get some stretching in, and re-focus myself. Huge fan of Yoga With Adriene. Today's videos: Energizing Morning Sequence and 6 Minute Abs.
Also did two Jeopardy episodes' worth of stretching my legs (calves, quads, and hams). Really liking turning "rest day" into "stretch day".
Thursday
Did: 2mi warm-up @ 10:15/mi, 1mi time trial @ 6:33, 2mi cool-down @ 10:03/mi
Mile Time Trial
Friday
Did: 3mi "easy" (of hills) @ 9:51/mi avg, bootcamp
Met B&B for some easy miles before bootcamp. Br wanted hills, so we did a 230' climb 5K route that she planned. I took it as easy as I wanted to, and felt pretty proud when she reminded me that the hill training would help my mile time.
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| Weeee, climbing. |
Bootcamp was great. I did NOT feel like going this morning, but I couldn't very well show up for the run and not go to class. The workout was enjoyable, and the variety of exercises helped stave off boredom.
4x40s work/15s rest of:
1. straight leg raise with hip lift: started off SO strong on these, but was struggling the last half of the fourth round
2. speed pulse split-leg squats (right leg)
3. plank with hip drop (rounds 1 and 3)/tiger push-ups (round 2 and 4): had to constantly remember to keep my feet wide on the plank
4. speed pulse split-leg squats (left leg)
5. foot grabs (rounds 1 and 3), Kimura sit-ups (rounds 2 and 4): foot grabs are the death of me... so hard
6. deadman burpees: got in time with the music on this and felt like a TOTAL boss.
7. loop (0.15mi) run: 1:03, 1:08, 1:06, 1:05
Then 2x through:
- 25 frog jumps: so. hard. omg.
- 10 hindu push-ups: the first two of these go by so quickly, and then I feel like I've done 20 by the time I get to #7
- 20 cross sit-ups
fence run:skipped this because we'd already run so much
Saturday
Did: 2mi warm-up @9:34/mi, 4mi tempo @8:12/mi, 1.5mi cool-down
ATC's 4 Miler was this morning. It's a hard, hilly course, so I decided that, instead of racing it, I'd make it a tempo run. I enjoyed a relatively flat warm-up, followed by catching up with some friends I haven't much at all since last fall (since Jerry's been the family's ATC rep this year).
For the race itself, Brad had caught wind of my "8:15-8:30 tempo miles" goal, and ended up starting out with me. We never discussed it, but it was pretty much unspoken that he was going to run it with me and keep me motivated. I started in the back of B (7:31-8:30/mi), and was already cursing my fellow participants' inability to self-seed correctly within the first tenth of a mile (grrrr, prisoners' dilemma).
My frustration was, apparently, quite evident, since I heard Brad over my shoulder saying, "8:30s, not 8:10s, are your goal. Take it easy"... or something to that effect. He made me smile, and definitely took the edge out of the run for me, though I'm pretty sure I muttered something about the surrounding participants not being anywhere near an 8:30 off the line.
Mile 1, despite the hill, was good. I felt strong, and able to carry on a conversation, if I'd wanted to. Inspiration this mile: Brad's chiding me off the line.
Mile 2 started to get rough, but I was encouraged by the fact that we passed a couple of my faster friends (who were doing the race as part of marathon LSDs). I enjoyed a brief downhill, knowing that the last two miles were going to have to recoup all of that elevation. Inspiration this mile: being able to take off down the hills doing my weird gallop thing.
Mile 3 sucked. From 2.5 to 3.6 is one long hill, and it's a bear. I felt like I had slowed a ton, and the only thing keeping me going was the desire to keep with Brad. I was constantly reminding myself that I didn't need to stop or slow down, it was just an "I want to". Because it was hard. Inspiration this mile: Brad hitting the mile marker a little head of me and saying, "Angelina, you are going to LOVE this split!"
Mile 4 sucked too. We came across one of my other runner friends, who's relatively new to running, but totally kicking rhombus at it. The first thought in my head was "How the ____ is he ahead of me?!?!" We exchanged a few huffs and puffs, and I saw Brad start to leave my sight. I wanted to walk. SO BAD. I wanted the course to be a 5K. I wanted to be at the top of the hill already. I just wanted it to be over with. I kept on, trying to put on a good show, and was able to kick a little coming down the final stretch. Unfortunately, I had more in the tank, but the course changed from previous years, and I didn't realize that the line was literally just around the corner, instead of 0.1mi like it had been in past years. My kick was over as soon as it began. Inspiration this mile: Alex... and Brad "leaving me" (he knew that would get me to go faster :P )
I'm REALLY proud of myself. I finished with an 8:12/mi average with 220ft of elevation gain. My goal of 8:30s was obliterated, with splits of 8:21, 8:08, 7:56, and 8:20. More than that, though, I got the sort of workout I've been missing: running just uncomfortably enough for longer than I want.
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| didn't get a pic with my "pacer", but did get one with these girls <3 |
Sunday
Did: 3.2 with the stroller @ 9:25/mi avg
One of the best things about our Running Mamas group is that there are enough of us that we can almost always have at least a partial meet-up with one of our schedule's doesn't allow us to come. Halfway through our 5K, the intermittent drizzle turned to a steady light rain, which prompted us to push the pace a little on the way back (to get the munchkins out of the rain), but I still felt like it was an easy pace... especially after yesterday!
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| check out our sweet "Mother Runner" shirts... lol |
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