Botched Tempo Run

Warmup: 1.93 mi. in 15:10 - 7:52 ppm.
Tempo: 4.68 mi. in 32:07 - 6:52 ppm.
Cooldown: 0.71 mi. in 6:31 - 9:11 ppm.

I do a lot better when I run in the mornings, which is a good thing considering race times, and not the case today. I hadn't eaten much, had plans to go out for Mexican food later, and could not think about anything other than enchiladas and burritos and Dos Equis and the excellent company I would soon enjoy. It showed...

I started at Old Bell but planned to run up Boyce and through the hilly neighborhoods nearby to really test myself on this one. Well, I started out way too fast, which always dooms me. I opened with a 6:41 mile on the hilliest part of the whole route and soon came undone. My left shin started bothering me; this would be my last run in the old Pegasus. I ended up averaging 6:52 per mile which would be decent if I didn't call the workout after fewer than five miles. Some days you're the windshield, and some days you're the bug. Oh well, 'til next time.

Long Run Fail

Distance: 6.78 mi.
Time: 51:25.62 - 7:35 ppm

The effects of being sick - minimal food, shorter sleep, etc - caught up to me today. I had 12 miles on the schedule and I was done after just over 6. The race yesterday certainly had something to do with it, as well, and I didn't get out the door today until it was very hot. Luckily, this was a down week, anyway - this was my repeat week to get back on schedule with the Thunder Road plan. So, no worries. I'm just looking forward to kicking this minor illness and feeling normal again.

Tempo Trash

Distance: 5.53 mi
Time: 00:39:47 - 7:11 ppm.
Running Buddy

I wasn't really sure what to expect for this one. I had essentially a 100 % trash intake the last couple days, and it showed. I was hurting on the MGP portions of this run in the first couple miles. I got to the fast portion and, after running a 7:06 mile, a 6:50 mile, and 7:06 pace for half a mile, I called it quits. I could have pressed on but I wasn't going to come anywhere near what I had done the week before, so why risk it? It was at least reasonably quick for a mile or two. I just cooled down at the park and then trotted home...slowly.

A failed effort

Hello, Charlotte. I'm "fall weather." Have we met? It was 85 and humid this afternoon as I set out to do a ten-mile tempo run, which was probably a bit much for what was supposed to be my cutback week.

I ran a one-mile loop through Old Bell and came through in 6:36, which was a little too fast. I slowed down a little bit and shortly began to wonder if I'd be able to complete this workout. Nothing was hurting but I felt completely wiped out - probably a combination of the sudden increase in temperature and me being a little weary from last week. I slowed way down in mile #4 and eventually just stopped. I took 3 minutes to rest and decided to head back to the Sardis lot, essentially making this a 2x4-mile workout instead of a tempo run.

Again, I had to stop. I just didn't have anything in the tank. I ran a little over 2 miles in the second set before calling it quits. I was at least able to keep the average pace under 7 minutes, so the workout was not a total flop, but I definitely made sure I got plenty of rest and ate massive quantities of food when I got home.

Later on, someone asked if I was upset about the run because I was "behaving poorly." I didn't feel like I was upset but I suppose it's frustrating when things don't go according to plan. No matter; I'll get back out there soon enough.

You mean I have to do this....plus another 10.2 miles?

I graduated from Charlotte Christian in 2000, which means I've come upon my ten-year reunion.  I had planned to attend the reunion breakfast at the school and then do my long run all over campus and the Boyce/McAlpine trails behind the school.  The plan called for 16 miles, which would be my longest run ever. 

First of all, I didn't plan very well for this run.  I was going to run at 6am and then just hope the breakfast would be plentiful and good, but I slept in, meaning I would have to eat but wouldn't be able to eat too much.  They gave us some bagels, fruit, and juice and talked about what all was going on in the school these days.  The main gig for the reunion would be the Saturday night dinner, but being that I was in charge of ours I felt obligated to attend the breakfast as well.

I didn't have much on the stomach and it was about 11:00 a.m. by the time I set out to do my 16.  I ran around campus and up Sardis Road for a bit before hopping on the trails at Boyce Park.  I wanted to run from there to Harris Boulevard and back, then take on some water and possibly another bagel before I finished the run.  I felt pretty good as I had logged roughly 10 miles at better than 8:00 pace before I made it back to the car, but the way I destroyed the bagel and water told me that maybe I was a little undernourished.

With about 6 miles left, I jogged down the road and hopped back on the greenway at the Sardis/Old Bell entrance.  There were a lot of runners out, which usually got me pretty fired up.  I was still feeling great as I headed toward McAlpine Park and even entertained ideas of dropping the pace down a few notches at the end.  Then, with a little over two to go, it hit me.  I felt like my body somehow realized it had never been this far before - ever - and it started breaking down.  I hunched over a little bit, started breathing heavier, lost control of my arms in stride somewhat - I even stumbled off the path at one point and almost fell down.  I made my way back to the Old Bell lot and panicked when I remembered my car wasn't there.  I would have to run uphill on Sardis to get back to it.  Off in the distance I saw what looked like a cute figure with a ponytail waving back-and-forth, so I tried to speed up.  Who was this girl?  Was she even there, or was I now hallucinating?  Maybe she would have water!!  When I finally caught the girl, she was not, in fact, waiting for me with open arms and a platter of Gatorade.  In fact, she was probably comtemplating whether or not to call a medic when I huffed-and-puffed my way past her. 

I got halfway up the hill and into the CCS parking lot and just stopped.  I couldn't move anymore.  I had finished my 16 - barely - but this run was a reality check that I needed to stop being proud of myself for getting back in shape and start taking this seriously again.  I also decided that I was going to start taking some form of power gel and some water in the middle of my long runs.  I can't eat much right before I run, of course, but I figured a good-sized meal the night before a long run, even late at night, would be in order as well. 

I have built up from 8 to 10 to 12 to 14 (did that twice) to 16 miles for my long runs and seem to breaking a barrier every time.  When I get past the point that was previously my longest run, I start to tighten up, but it was much worse today.  Oh well, this run will soon be a distant memory as I have 18 on the schedule a week away.

Hopefully it will go much better than this one!

Lake Park epic fail

Eggers and I once again exchanged workout ideas for the week of September 20, and I decided to do a 2x3-mile workout with 4 minutes rest in between.  The goals were set relatively high, as I intended to come through the first set at mile times of 6:45, 6:45, and 6:30.  After the rest, the second set would be 6:30, 6:30, 6:15 or under. 

Sadly, I failed...miserably.  We can blame it on the fact that I had come down with a mild stomach virus the day before and was running on empty, or the fact that because of the work schedule I had to do this in the 95-degree heat again.  Either way, I sucked, coming through the first set in 6:42 (after starting way too fast in a half of 2:55), 6:56, and 7:02.  After four minutes of walking, jogging, stretching, and cursing, I threw myself back into the second set and came through in 7:02, 7:27, and 6:43.  Yikes!!  At least I finished strong again, but it's clear I'm still learning how to pace myself and that I'm having trouble getting through the mental blocks that show up in the middle sets.  Back to the drawing board....