After a lengthy conversation with my friend Lottie yesterday she advised some speed intervals for me. I’ll admit, I’m just the girl who goes out and runs. I don’t “warm-up” or “cool-down” (yes, some may be gasping at that thought.) I’m getting better at stretching afterwards (one positive). But being completely truthful… I just run. I always have a distance range in mind and will always fall within that mileage range but other than that – I go with the flow. Even races that I do, I rarely have time goals. I’ll have an idea of where I want to finish but I don’t beat myself down over it. The reason is simple, if you run you know that each and every day your run fluctuates. It can be a very dramatic pendulum swing at that! Some days you feel like you’re gliding on air (yeah, those days are rare) and some days (like many) I feel like my legs are sinking in cement. Each race is the same way… you may feel like a rockstar or you don’t. It’s all good. The way I look at it – you’re doing it so who the hell cares! I’m competing with myself no one else.
Two years ago, pre-weightloss I was running a 9:30 minute mile. It was fine with me. I ran happily with my husband and loved every minute of it. He paced me and we enjoyed the time together. Then bam, I lost 32 lbs. My running got significantly faster (like in the 7 range) and my husband, although he still runs, prefers cycling more now. So I run and train alone, media-free, 100% of the time. I pray a lot on my runs. I mediate. I pick people for each mile I run and think about them and send prayers their way. I also run extremely early so the world is quite peaceful. I love it. But again… I just run. No time goals, just distance.
So yesterday after speaking to Lottie, she asked me a lot of questions I had no answers to. My race goal time. My pace I wanted to run. How much speed work I’ve done. And I had to laugh. Each run I do is the fastest I can. May it be good, bad or ugly. I train 6 days a week – 3 days running and 3 days of cardio/weights. I never give my legs a rest. She schooled me on the value of rest and I saw the difference this weekend when I ran 13 miles much slower. The run felt great. Well she wanted me to do speed work today. I was all over it taking copious notes. Seriously, post it notes of times etc. I then put all of the information in my Garmin 620, downloaded my workout, laid my winter running clothes out (yes freezing today) and went to bed.
At 5 am my alarm went off and out I went. Believe me, I had no idea what to expect. I mean I’ve had 8 milers at 7:25 mm so how hard could this be? Ummmm it was hard! It was windy. It whipped my butt. Here’s what I did:
Lap 1 was my warm-up. Remember, I never do those. But I did… got the muscles ready for a beating. Lap 7 was the 1/4 mile recovery run then lap 8 was a cool down run. I then realized I didn’t run 6 so I tacked on 1/2 mile at a slow speed afterwards.
Then I started with my intervals spaced with quarter mile “recovery slow running”. My first interval was way too fast and I didn’t know or realize it until it was too late. I was pushing it. I also have learned that I have a horrible time pacing myself! But overall Lottie texted me with a positive review of what I had done right and where to improve.
Next up one last long run for the week on Friday or Saturday. An easy 8 miler – she said seriously easy and slower than Sunday’s run. Ummmm I’ll try! I need to improve on slow runs and pacing myself.
Until next time 🙂 oxo Robin
— Knead to Cook