A baseline and a stretch

A PR! Or...
A PR! Or…

It was supposed to be an easy run. That’s runnerspeak for conversation pace, or kind of slow.  As in taking it easy.

We began that way, running a 12-minute mile to start. We sped up as we ran, and actually I started to tire out. We walked in a couple of places near the end.

With all of that, I still ended up running a PR!

Well, sort of.

I’ve only completed a handful of runs at 10k (6.2 miles) or longer. The first time was November 2013. I didn’t run that distance again until this year.

RunKeeper has my data since 2011. It  knows the truth – my 2013 run was faster. Garmin only has data since February 2016, so today’s run is the fastest it knows.

That said, today’s run was still a milestone. It serves as a great baseline for my training program. My goal is to run 10k in less than an hour. With 10-weeks left to train, I’m aiming to cut a solid 8 minutes off my current 10k pace. It feels doable, although a stretch. And that’s the reason I chose this goal in the first place.

My training runs have all gone according to plan, so I’ll trust the process and keep on keeping on.

New blues in the Big Peach

IMG_9034I journaled in Aspen, but chose not blog. In fact, I only touched my computer once during the trip. I do want to recap my adventures here, especially my new appreciation for theoretical physics and cosmology. But today, I’ll stick to running.

Typically, I run four days a week: Tuesday, Thursday, Saturday and Sunday. Because I traveled last Sunday, I ran my seven miles on Saturday instead.

Due to altitude and conference proceedings, I didn’t expect to run much in Aspen. I did attempt one run, and as luck would have it, the trail from my hotel was uphill.

It took a lot of work to eek out 1.5 miles, but I was proud by the end!

I returned home late Thursday, and Friday I visited a local running store, The Big Peach. I purchased a new pair of running shoes. They’re beautiful, I must say. My “old pinks” were Pegasus 29 and the “new blues” are Pegasus 33. They’ve radically changed the shoe, and it’s comfy, lightweight and responsive. I’ve seen these words in shoe reviews, but had no idea what they meant in practical terms. At the Big Peach, I ran outdoors in a couple of brands, and the words sprang to life.

Striding.
Striding.

Although these feel great (!) I’m concerned the responsive feeling may mean I don’t have enough support for the 8, 9 and 10 milers coming up in a few weeks. I won’t know until I put in the miles… I do know I’m retiring my “almost new” Brooks Launch. Hopefully they’ll find a loving home.

Today I picked up the miles I left behind last Saturday. Blue came with, and we ran three miles and three strides. Tomorrow we’ll do an easy six-miler, and restart my Sub 60 plan next week.

#Sub60 10k: Seven and long

Today’s 7-miler had a twist. Last week’s goal was simply to run 7 miles at a steady pace. Ha. Simply. That was just my third time at that distance…

Today’s work was quite a bit more challenging. The first three miles were steady (11:00-11:45 pace), the next three were fast (10:15-10:35), and one more mile at steady/cool down pace. It kicked my ass, but I made it. Better than made it. Blue and I ran negative splits for the six miles, even though I had to walk a few seconds just before mile six.

We stopped during the last mile to chit chat with some friends at a water station (shout out to North GA Running!) and then brought it in for the finish. Last week I said I wouldn’t try for another personal long; I’ve hit the same “long” twice now at 7.27, and a few weeks from now the plan requires 8! But after the water break, I had a little (just a little) energy left in the tank. So we squeezed out a few more steps and hit 7.35!

First 7-miler, Jan 2016. Personal long at 7.35, June 2016. Same finish line, but different route.
First 7-miler, Jan 2016. Personal long at 7.35, June 2016. Same finish line, but different route.

To avoid injury, we dial back the mileage the next couple of weeks, and my first 8-miler is scheduled for July 10, if everything goes as planned. So stayed tuned for my new PR then.

I haven’t had time to soak in a salt bath, and I think that’s the key to last week’s quick recovery. I plan to remedy that sometime later this evening. Sometime before I pack.

Tomorrow morning I’m Aspen-bound!

At the track

Speedwork at the track this morning! I ran:

  • 1 mile warmup
  • 5 min @ 9:34-9:45 pace then 2 min slow
    • ^^repeat 4 times
  • 1 mile cool down
Alysia Montaño

That’s 4.65 in the books. It took effort, yet I felt strong throughout. My legs, a little fatigued from strides on Tuesday and strength training yesterday, held up with no problem.

I haven’t gone shoe shopping yet, so I’ve made due rotating my old pairs. I have another long run coming up soon. In fact, it’s supposed to be Sunday, but I’m flying to Colorado for the week. I’ll skip the official Saturday workout and do Sunday’s 7-miler instead. Based on my travel schedule I may basically skip one whole week of my plan, or at least delay it. Having been to Aspen before, I know it takes a few days to get used to the elevation, making exercise of any type very difficult.

I’ll play it by ear (or breath) and look for blogs about my adventures there.