TOTAL MILES WEEK 4: 74.08
8/22 (Monday) - Rest Day
I traveled back to Alexandria today. Joc and I were on the road by 5:45am. I had lunch with a good friend and hoped to golf, but ended up spending the rest of the day running errands/doing chores.
8/23 (Tuesday) 5:37am - Interval Training
My weekday workouts are increasing in length, so that means I have to get up even earlier. I always set my alarm for 5am, and hit snooze at least once. It is very dark still at 5:30am and the moon and stars are brightly shining. I aimed to do 6x1 mile repeats. I did a 2 mile warm up run to the track and then proceeded with the intervals: Mile 1 - 7:05; Mile 2 - 6:52; Mile 3 - 6:44; Mile 4 - 6:44; Mile 5 - 6:40; Mile 6 - 6:37. AMAZING that just 1 month ago I struggled to do 4x1 mile repeats! The body is an amazing machine. You will hear that a lot from me.
8/24 (Wednesday) 5:27pm - Easy Run
Oh these pesky evening workouts. It takes every ounce of motivation for me to get out there and do it. If it were not for my Wednesday night running partner, I am not sure if I could or would do it. She did great though and we ran 7 miles! When we started running together about a month and a half ago, she could not complete 6 without stopping. I am very proud of her.
8/25 (Thursday) 5:31am - Tempo Run
I was pretty happy with my run this morning. Tempo runs are not too bad. A lot of people complain about them, but I'd rather do them then speed work any day! I ran in my new Asics Cumulus 13s. I took back the Brooks Ghost 4s. They were too stiff and my foot was slapping on the pavement. It wasn't hurting me, it was just annoying. I like the Asics although I like to wear my shoes kind of tight and I have a narrow foot, so they seem to bunch a little at the toe. We will see. If these don't work, I am going back to the Mizunos. I ended up running a 3 mile warm up, a 3 mile tempo averaging a 7:12 pace and then cooled down for 3 miles.
|My new kicks - Purple laces make them faster I think.|
I was stressing all day about getting my runs in this weekend. You see, Hurricane Irene is threatening to take over the weekend. Rain is ok to run in. I can handle that. Rain and 50 mph winds? Well that is a different story. One of my biggest cheerleaders helped me through it. He pointed out that it looks like if I start early enough on Saturday, I will at least get my 4 hour run in and to just start there - focus on one run at a time. Weather is weather and I can't control it. Put one foot in front of the other and take one step at a time.
8/27 (Saturday) - 4 Hour Run - 6:59am
I started out at Teddy Roosevelt Island this morning. It was really muggy and the air was heavy. You could tell a storm was brewing. I ran across the Key Bridge, into Georgetown, on the Capital Crescent Trail for a bit, then on the C&O Towpath. This is a heavily wooded path along the river and canal. I often see all sorts of wildlife - ducks, geese, herons, turtles, squirrels, and on occasion a snake or deer. This morning I did not see one sign of life. Isn't that funny that they knew the storm was coming? The run, in general went pretty well. This is the longest I have ever run. At mile 24, I almost broke down but pushed through. They are doing some construction on a bridge over the towpath and have redirected foot traffic to a temporary trail that is short but steep and sandy. My feet were literally sinking in the sand. I was on the verge of tears thinking "this is too hard" but I swallowed hard, pushed up the stupid hill and kept on going. I didn't have negative splits (running faster the second half) on this run, which is what I always try to do but I did finish strong, running my last mile in 8:11. I ran a total of 27.54 miles.
|All quiet on the trail today.|
Irene forced me inside today. Yes, a 3 hour run on the treadmill. If I can do that, mentally, I can surely do 50 miles. The first 15 minutes was truly the toughest. I was sore from yesterday and the thought of having to spend the next 2 hours and 45 minutes on that machine was hard to fathom. I just split it up into 5 mile segments because that is doable for me. I told myself I could stop after any of the segments but I did not. The weather broke about 9am just when I had 30 minutes left. I thought about finishing up outside but by that time, I just had something to prove to myself. I wanted to get at least 18 miles in and ended up running 20.54. Not too bad.