I just finished a track workout on a treadmill. Err, a speed workout on a treadmill.
Mark it as a first. And I have to say it is WAY easier running fast on a treadmill than around a track.
1) no corners to try and push around
2) you don’t have to push yourself forward, just up
3) the wind isn’t pushing you backwards at some point along the treadmill
4) different mental game to get to the “finish” line.
6 x 800s at 7:30 min/mile pace (1:30 RI). Warm up for 18 minutes (I couldn’t bother any longer…treadmill running is boring). Cool down for 10 minutes. Just set the speed and GO!
Besides most people starring at me because I am not the softest runner, sending sweat spiraling in all radii around me, and dramatically changing from a run to a walk; I felt like it went pretty well. I don’t like drawing attention to myself….but in an apartment complex gym…there weren’t many people doing a cardio workout. Most were watching TV while they happened to be on a piece of cardio equipment…but eh, I’m glad they are there
I’ve been keeping up with the 3 day a week half marathon training plan…for the most part. Missed my speed workout last week out of sheer laziness. But honestly, I feel like I’m packing on the pounds and getting more out of shape each week. I haven’t been keeping up with my stretching, cross training, or normal crazy “after school activities”. I’ve been laying low. Or is that just the disillusion of an addict…a running addict that is. Snap out of it….ok.
So let’s recap a bit. Last weekend despite promoting shortened hip flexors all weekend at a conference, I had a good distractor during my 10 miler…Kristina toured the Peninsula Beach Path with me chatting and keeping the run breezing by. Thank goodness for friends who make a run a little sweeter. Last week i ran my first “tougher” tempo run: 1 mile easy, 2 miles at medium tempo (MT) pace (whatever that means), 1 mile easy, 2 miles at MT, and 1 mile easy. These types of runs are hard for me because the step up and step back of the speed just wills me to keep stepped back. But I was able to hold pretty close to 8:40 pace, which I believe is about where I should be.
I optimistically (surprise surprise) guesstimated my 10K pace to be 8:15. I haven’t run a 10K in who knows how long…and mistakened my last 10K for really a 5K. And the 5K I believe was at 8:20 pace…so, I’m going to rework my “split” times for speed and tempo runs to reflect a 10K pace of 8:30, putting my “predicted half marathon pace| at 10K + 20 sec….8:50. Which would sit me at a pretty PR. I want to go faster. But I don’t think this training plan is going to take me there. The mileage is super low, and I haven’t put in the discipline with my cross training. Planning for a small PR, then I’ll move on.
Week before I was in LA for a conference. LOVED being back in LA. LOVED a change in pace. LOVED staying with my Aunt and Uncle….loneliness disappeared for 6 days! I ran with Claire for an attempted 3 x 1600m; which the USC track closed down 3/4 of the way into the first mile. Got in a warm-up and 1 mile at 7:40 pace. Then moved on to two laps around the perimeter of main campus for some mileage, but not speed. 6 miles at long tempo pace awaited me on Thursday….ended up doing 1.25 miles on the track at 9:15 pace and then 4.5 miles around campus (2 laps around the perimeter); slower speed than “long temp pace” but just happy to be running after sitting in class all week and surviving LA traffic along the 10W and 405N every evening….what a drag, and quite possibly why I don’t live in LA anymore! I finished out the week in LA with a run along Venice, Santa Monica, and Will Rogers Beaches before heading back to OC…11 miles at 9:20 pace; finished out at 9:31 average pace and chatted with a few crazies doing a super small marathon out and back from Santa Monica along the bike path. That is quite possibly the hardest/densest cement I’ve run on…not knee friendly. The runs before that I either don’t remember or think I may have blogged about already.
This week looking forward to some more foam rolling, glute and hamstring strengthening, quadriceps, piriformis stretching, yogaing, 5 mile tempo run tomorrow, and a 12 mile run this weekend…hopefully with Kristina. She is learning to run slow….it is a great combination! ha! Nah, Kristina’s one pace of fast has caught up to her…so she is learning how to take some runs in the week at a slower pace. Her slow pace is my goal pace Coincidentally we have similar running ailments…thinking of checking out this sports massage therapist she is swearing by who is making her sciatica go away. Mine is just staying annoyingly THERE. More to come on that later.
On a more somber note. I lost a friend this week. I met him just shy of 2 years ago. We shared a cabin in Mammoth on my second trip up with the Disabled Sports OC crew. Gordon, Raquel, and I were sharing the loft with bunk beds. I felt like a voyeur as I observed how Gordon and Raquel navigated, learned, and lead their lives in an unfamiliar place for a weekend. Gordon and Raquel are blind. Between their cell phones talking to them and Raquel asking Gordon “where the light is, I can’t see it”; I was observing a different way of life. One through touch, hearing, and temporal awareness. The next trip Gordon and I were chatting and someone in the group asked Gordon what he thinks I look like. He responded, “Blonde hair, blue eyes, fair skin, 5’4″” What!??!! Not sure if he was pulling a fast one on me and someone had described me to him, or if he was some how that tuned in. I guess what does it really matter what I look like?
Gordon lost his sight in adulthood. He knew Mammoth mountain visually and somatosensorally (not a word, but I made it up). He went down runs that took my breath away and I called chicken on. Gordon and I sat at many trips just enjoying a beer, chatting about life. He was a mentor and an inspiration to me. Gordon had a quick (well in my eyes, I don’t know what it felt like to him) battle with cancer. It was the end of snow season when Gordon made light that there may be something he was going to begin battling. Before I knew it the prognosis was poor. And Sunday night he announced no more visitors. Monday evening he passed. I hate having the feeling….but while in Yoga class Monday night my mind drifted to Gordon a few times. I found out when I left Yoga at 9:00 that he had passed around 8:30. Maybe I felt him as he escaped to heaven. This world is a beautiful, but cruel place.
Gordon reflected on his Mammoth adrenaline high, if you want to read his words, I can pass it along to you. He signed it, “On Edge, Gordon Chan”. Fitting.