Posts tagged ‘Tempo Run’

January 30, 2015

Ups and Downs

It was that kind of week.

It was that kind of week.

You know those Time Warner Cable PSA’s that try to get kids interested in STEM subjects by relating them to sports?  I have a great idea for one:

“Running requires speed, strength, and endurance.  But did you know that it also requires basic arithmetic skills so that you don’t end up doing your tempo run 50 seconds per mile faster than you’re supposed to?  Well, it does.”

I’m still working on the ending.  I actually appreciate a good math error now and then, though.  (Not the Tacoma Narrows sort, but the more benign running-faster-than-I-thought-I-could kind.)  It was a good boost in what’s been an up and down couple of weeks.

Last Tuesday I did my first speed work since before the Brooklyn Marathon, and was thrilled to discover that I was able to keep up with my pre-injury interval paces without much trouble.  I banged out a solid 5-mile tempo run on Thursday and was still feeling some twinges in my foot, but by the weekend it was feeling almost back to normal.  On Friday I had my monthly strength session with my trainer, Kali, Destroyer of Worlds and Abs.  With all of the extra time spent not running for the past few months I had been putting in 2-3 strength sessions a week, and I was curious to see how I would fare this time.  My trainer is not easily impressed, though, and my hopes were not high.  After an hour of brutality, I finally earned a fist bump from her.  Go me.

Saturday I did an hour on the trainer bricked with a 4-mile run.  I had intended to go easy on the run, but I felt good and ended up running an 8:50ish pace.  I’ve been a little concerned that all the strength work might cost me some speed, but my core feels rock solid and I feel like I have much more power in my legs than before, so that’s all to the good.  Sunday was a 6-mile tempo on the treadmill bricked with a 30-minute swim, both of which felt great.  Monday I was back to strength training, as I’m determined to keep up the gains I’ve made.

Tuesday was supposed to be an interval run, which I would usually do on the treadmill.  Thanks to the Storm of the Century that Wasn’t, the gym was closed.  Brooklyn actually got about 7”, and I adore running in the snow, so happily set out with my Yak Trax.  I debated running to Prospect Park, which is really beautiful in the snow, but the 7-mile round trip seemed like a bit much.  In the end, I was happy I opted for a shorter run because my arch/big toe started hurting almost immediately.  There must have been something about the slight slippage that was intensifying whatever change there has been to my gait, and I ended up only doing 3 miles.  To make up for the missed speedwork, I did a 40-minute HIIT session on the trainer to round out the day.

Wednesday was a morning swim/ evening strength day, but I noticed when I was walking to a meeting for work that afternoon that I was rocking to the outside of my left foot to avoid putting weight on my big toe.  Not good.  I hoped it would be better for Thursday’s tempo run, but it was still tender that morning.  I vacillated, vacillated some more, and ended up deciding to swap Friday’s bike ride for the run.  I knew it was the smart thing to do—getting a secondary injury while coming back from the stress fracture is exactly what I’m trying to avoid.  I was still grumpy about it, though, and proceeded to try to set up my new Cat Eye Strada Smart before the trainer session so that I could start getting a sense of my power output.  This was all transpiring at 6 AM, mind you, so I was neither at my sharpest or most reasonable. I knew I didn’t realistically have time to get the bike computer set up, but I was still sulking about the run and resenting the whole situation.  I finally had to give up the set-up process at 7:10, which gave me exactly not enough time to get the full 40 minutes in and still get to work on time.  I also totally forgot that the Caveboy had a big thing at work that day until after he left and spent most of the ride feeling like a bad girlfriend.

That brings me to today and the miscalculated tempo run.  My foot was (thankfully) feeling better, and I was eager to get the tempo run in since I had missed running intervals this week.  I was supposed to be doing 4 miles at 8:10’s, but I obviously messed up somewhere because I set the treadmill to 8.2.  If you’re following along at home, that’s a 7:19 mile, which, for some perspective, is my mile repeat pace.  After the first mile I kind of knew something was up, but decided just to ride it out if I could.  I made it–probably with my heart rate higher than it should have been–but it was a huge confidence boost.  I did manage to finish getting the Strada set up on the bike last night (with the exception of calibrating the power output) so I’m looking forward to starting some more focused cycle training next week.  Until then, Go Pats!

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May 1, 2014

Embracing the Hard Days

This morning’s tempo run was one of those workouts. It started promisingly enough. When I rolled out of bed at 5:30 and checked my calendar to see what was on the schedule, I thought “Great. 5 mile tempo at 8:19. No problem–I ran a 10K faster than that a few weeks ago.” Visions of flitting daintily over the treadmill while watching Sportscenter danced in my head.

Reality, however, is a cruel and sweaty mistress. Thanks to the incessant rain of the past several days and the warm front that just moved in, the gym had transformed overnight into a hot, humid pain cave. By the time I had finished my warm-up, I knew I was in for a rough time. I was already so sweaty that my Yurbuds kept falling out, which NEVER happens and is kind of the point of Yurbuds. (It also raises the unsettling question of whether the insides of my ears were actually sweating.) .05 miles into the actual tempo portion of the run, the cheeriest thought I could muster was, “Well, I’m 1% of the way there.” Generally when this kind of running math pops into my head, I eventually lose interest, or at least lack the blood sugar to maintain the calculations for long. Today, however, I managed to count up, 1% at a time ( and if you’re playing the home game, that’s every 80 meters), for five miles.

It was hot, sweaty, and physically and emotionally draining, which is really everything a tempo run should be. One of my goals for this training cycle has been to get better at embracing the hard days. I made a deal with myself that I don’t have to like it, but I do have to find the good in what is difficult. The heat, the driving rain, and the days when I’m redlining on the last three intervals all make the workout (and ultimately me) that much better. So there.