Week 7, Day 2: I is for Intervals.

I should have run this morning in Switzerland, but I took advantage of having a late meeting and no dog to walk and slept in. So instead, I ran laps in the park when I got home tonight. 1 mile warmup, then half/quarter mile intervals with quarter mile recoveries for 4 miles. Then I planned to do 1 mile to finish, but I ran into Meg in the park and since I hadn't seen her since yesterday morning I decided to stop and go home with her. 5.2 miles, 1:01:25.

Week 6, Day 2: N is for negative splits (again!)

OK, I'm back. I don't know what was up on Tuesday, Wednesday, and Thursday. Tuesday I decided in advance I wasn't going to run, so that's ok. But Wednesday and Thursday? No excuse. Just sleepy. Anyway. As promised, I'm repeating the "negative splits" workout. I really struggled with the pacing of this. The first mile was pretty right-on the desired 12 min/mile. The second mile was just under that. The third mile was higher, but there's a huge hill in the first half of this mile on this route (I walked up about a quarter-mile worth) so I was working harder even though I was slower, so that's ok. The fourth mile was down in the low 11s, and the last one was in the mid 10s. (I'll be more specific when I'm back with Big G but he's at home and I'm not right now, but want to write this down before I forget any more.) So, I did pretty well at negative splits, but I think I should be able to do this more smoothly, and I think overall I can push myself a little faster on all my runs. I want to finish this kind of workout feeling tired, like I can't run any more, but not like I'm going to die. I would have had to slow down, but I could have kept running this morning. I ran along with PodRunner's Ramp Mix this morning. I'm not a huge electronica fan, but this actually was pretty good. I think I'll keep using DJ SteveBoy for mid-week "speed" work, my preferred chic-rock for easy runs, and find the time to read by listening to audiobooks for long runs. I'm just starting The Shadow of the Wind, which is supposed to be really engrossing.

So, the plan for upcoming runs is: 4 miles tomorrow (let's pretend it's still Friday), 11 miles Sunday (regular weekend run - I'm going to pick out the faster of the first 9 or the last 9 for 9 on the 9th [ok, 10th]), rest Monday, get back on schedule with Tues/Wed/Thurs run, rest Fri, run 12 miles on Saturday while we're in Paris!

5.03 miles, 59:10.

Week 5, Day 2: N is for negative splits

I set out this morning (yes, it should have been yesterday, but I was *sleepy*!) with negative splits in mind. Thus, I consciously started slow. Too slow. At a half-mile in, I was running 13 minute miles. Oops. The whole point of negative splits is to start a little slower than the natural pace, and end up a faster than the natural pace. It's a speed-building workout, see? Anyway, I picked it up a bit so that the first mile was in the 12:30-ish range. Ok, next mile, a little bit faster now - 12:15 or so. Then the next one - same (there's a big hill in there, so I was working harder for a similar pace...not ideal, but good enough). Hmm. At this rate, I'll be just on-pace by the end of the 5 miles. Pick it up a little more. 10:45 for mile 4. That may have been overdoing it, because the last mile I was totally dead and had to really push to do 11:10. I think I'll try this one again next week with a little better idea of what I need to do.

Week 4, Day 2: I is for Intervals

Today I decided to do an interval run with half mile and quarter mile intervals, interspersed with quarter mile recoveries. I ran up the entire Finsbury Park hill, and walked less than one of the recovery intervals. Such a great run, so much progress from when I started running this route and from the first time I attempted a five mile run! And, to add to the happiness, the intervals ended up making my overall time significantly faster. The reasons for the "FINISH STRONG" series are several-fold: First, to practice increased pace in a hope to increase my regular pace. Second, to spice things up and ensure that I don't get into a rut. Third, it's a mantra I can repeat to myself as I'm doing it. Fourth, I think that this is going to help me finish the marathon with my arms held high. I've figured out some, but not all of the letters, so if you've got workouts that seem relevant to these letters, please let me know. 5 miles, 56:27.

Week 3, Day 2, v2: F is for Fartlek

I had the most amazing run this morning. Well, once I got out of bed. Bob the clock beeped at me for a full half hour before I could drag myself outside. Since I had to stop at the bank during my run, and it's not on the usual 4 mile route, I decided to mix things up and just do a "wherever your feel like it" run, aiming to get to the bank with a half-mile or so left to get me home. And since I was doing that, I thought it would be a good day to do a little speed play as well. I had fun giving myself different goals, run faster for a half mile, or to the next tree, or whatever. I also learned that if I run a little faster, I feel less like stopping. What a revelation. 4 miles, 48:01.07.