Watch out, track

Yay for acing another track workout! This ladder workout only had a 400 meter jog for recoveries.  I concentrated and really dug deep on the last couple intervals.

400---1:42  Feeling strong & in control
800----3:44   Hmm, this almost feels too easy, but my coach wouldn't give me an easy workout ;O
1200---5:35  I realized that I could have pushed harder and was peeved
800---3:32  No holds barred :-)  Definitely one of my speediest 800s!!
400---1:40  Keep on speedin'!!

More quality time at the track

With the half marathon about ten days away, I did my final pre-race track workout this overcast morning. I woke up a bit tired but forced myself to eat part of a granola bar and actually felt pretty good on my warmup. Then it was time for intervals- 800s and mile repeats at goal pace! My fantastic track was hopping; there were some speedy runners and morning walkers and everything in between. A couple people failed to follow track etiquette and were doing recovery work in the inside lane---Boo :(

The 800s (3:40; 3:43) felt really good, and my legs felt strong. I was able to keep my breathing under control at the sub-7:15 pace. I definitely rely on my Garmin during track workouts to hit the goal paces from my coach :O By the way, at some point, I feel like I should go to the track and bust out intervals without the information from my Garmin.

Then it was time for mile repeats at my goal half marathon pace (8:10, yeehaw!!). I wasn't sure if these would feel really easy or boring or what....And, the first 1600 felt a bit too easy--8:07 pace. But on the second 1600, my legs felt a bit heavier, but I worked hard, reminded myself to breathe and did it at 8:02 pace :) Whew-- the best part of a track workout is completing it & knowing that it made you stronger AND faster!

800 Zone

Today was all about half-mile intervals up at the track. The 800 is a tough distance for speedwork. Yes, you have to run them hard and get out of the running-zone, but it's not pure speed and burn like 400s (which have become my friend). I knew that I needed some more bonding time with 800s ;) My two mile warmup was fine, and I threw in a few hard bursts to wake up the legs. Then I tackled the 5 X 800s :O

Once again, my strategy was to divide and conquer--so, one set of three. And then another set of two. The first couple 800s felt great at sub 7:20/mile pace. I was pretty relaxed at that pace. But by the fourth one....watch out, I was huffing and panting and literally running on fumes 'o' anger!!! I gave 100% effort on the final 800, and kicked it in to run a 3:38. I think I was gutsy on this training run, and I'm stoked that I have a few days of easier running coming up :)

These legs

Dear Legs,

Thanks for powering me around the track this morning! You seemed to enjoy the workout (1600/800/400/400), and I appreciate the way you beat my target-times! I sincerely hope you soaked up the carbs and protein from the bowl of oatmeal with almond butter, banana, and blueberries (sounds strange yet totally delish).

I know that sometimes I abuse you and force you to endure long runs, big hills, plus squat jumps (ouch with a capital O). But, deep down, I love you. After all, you've helped me walk around France, Greece, and Mexico; you've helped me dance at weddings, at raves, and around my living room; and you've supported me through highs-and-lows. For all that, I know I need to care for you with nutrition and hydration. I'm trying to eat more fruit and protein while holding onto my obsession with ice cream and chocolate :P

XOXO,

Moi

400s

I went up to the track again this morning. It was extremely overcast, and I eased my legs into the 20 minute warmup. Then it was time for six 400s at my interval pace (sub 1:46).

I tricked myself by doing two sets of three 400s, and that really broke up the monotony of all those laps on the track! The truth is that when I'm pumping through an interval, I don't have the time or energy to get bored or feel much of anything. On the 5th and 6th 400, I just kept telling myself to run faster and NOT back off the pace or intensity.

By the way, my run streak is 7 days, and that means that tomorrow's a luscious rest day :)

Track workout

Initially, I'd been scheduled to do a track workout on Wednesday, but my legs and body had lacked pep this week. So, I took a rest day on Wednesday and planned to go up to the track this morning, which would be the first one with my coach.

I woke up bright and early, dressed, and headed out for a 2 mile warm up with a few pick ups. My legs still felt a little tight, but I knew I should try my best on this track workout. The 400s were speedy & fun (1:41 & 1:44). The 800s hurt more, and I really had to convince myself that I had an extra gear and could ace the final 800 (3:36 & 3:41).....By the way, I definitely was in zone 4 to hit these interval paces! The 2 mile cooldown dragged a bit, and I took it quite easy.

All in all, this track workout went well, and I hope I'm getting stronger and faster, bit by bit.

Intervals

This marathon training cycle has focused on building higher weekly mileage. And I really paid little attention to speedwork. Of course, I did tempo or steady state runs almost every week. And I did do a few hill workouts. But, tracky time has been minimal.

I really wanted to crank out a few 800s because they seem to work your legs and lungs in a different way (e.g.- legs get numb & lots of panting/wheezing while breathing). Unfortunately, I did not manage to get up to the high school track this morning, but I DID get out to Lake Merritt. I've gotta say that I'm pleased with my effort and paces for the 5 X 800! I felt strong through the first four 800s, and the last one was a battle but ended up in my pace zone--whew :) Maybe intervals are my friend.....

Intervals (GPS Interval)
Type	Distance	Time	Total Time	Pace	Avg HR	Max HR	Notes
Interval	1 Mi	11:08.19	11:08.19	11:09
Interval	0.04 Mi	0:30	11:38.19	12:30
Interval	0.51 Mi	3:42.9	15:21.09	7:18
Interval	0.21 Mi	2:15.07	17:36.16	10:44
Interval	0.51 Mi	3:42.8	21:18.96	7:17
Interval	0.21 Mi	2:30.51	23:49.47	11:57
Interval	0.5 Mi	3:37.54	27:27.01	7:16
Interval	0.21 Mi	2:25.1	29:52.11	11:31
Interval	0.51 Mi	3:40	33:32.11	7:12
Interval	0.24 Mi	3:04.8	36:36.91	12:50
Interval	0.51 Mi	3:45.92	40:22.83	7:23
Interval	1 Mi	11:51.43	52:14.26	11:52
Interval	0.11 Mi	1:37.03	53:51.29	14:43

A few cobwebs

Several weeks of ramping up mileage made this morning's speed workout a toughie. Intervals on the track are a test of your fitness, focus, and guts.

In terms of fitness, most of the intervals were in my pace zone (800s around 3:47). At times, I lost my focus and could feel myself accelerating and decelerating during the laps around the track--even though my pace should have been fairly constant. My final two intervals were my fastest, so that means I had the guts to work harder and tough it out. And, of course, the gutsiest thing is getting out there because waking up, lacing up, and running up to the track takes, well, huevos!

A poem

Love the track

All out

Dig deep
Drive your arms
Eek it out

Run hard, repeat, rest

Booyahh for nailing today's 4-8-12-4-8-12-8-4 'ladder' workout :)

Tracking and future marathons

Today's workout alternated 400s with 800s, and my legs needed the first few bursts of speed to wake up! But I'm pleased to report that the final 800 and 400 intervals were my fastest, and I feel like I could have completed one more set.

J and I are already plotting our next marathon venture--Avenue of the Giants! And I am quite tempted to try an extended (January-April), higher mileage training program...perhaps medium long runs on Monday and Wednesday, with a tempo run on Friday, an easier run on Tuesday, and long runs on the weekend :) Hmm-I guess I should stay focused on NY for now!!

Track family

My return to the track was one part family reunion and one part pain (and gain!). J and I saw some familiar faces---Olympian coach, fleece dude, friendly walkers, etc.

J and I got down to business, cranking out 800s. I ran six 800s at 3:44-46 pace, with the last interval at 3:40! I think the fifth interval was the toughest, and I felt a bit woozy at the end of the workout. Fortunately, we treated ourselves to Arizmendi, and there's nothing a blueberry muffin can't fix ;) Currently, I'm scheduled to do a hill workout next week but am tempted to return to the track...

Track wake up

This morning's track workout was designed to wake up my legs and remind them that they can go fast. There was a nice chill in the air which made the breathing and running quite refreshing. I admit that the three 'cruising-pace' 400s did loosen my muscles. As the final track workout of this marathon training cycle, it was intentionally easy, fun, and confidence-boosting! I did some stretching afterward and will do more stretching--along with hydrating--tonight. Now I'm enjoying delicious banana bread baked by Jenica (thanks, missy!) and am quite delighted to be a marathon runner who's earned a sweet and lazy breakfast.

Great 8

Track workout can be hellacious, good, or great. Today's 800s were great!

After three months of long runs and hill workouts and assorted track workouts, and it was time for a pure 800s workout. It was a warm morning at the track, and there were plenty of other runners and walkers completing their regimens. I did five 800s, with the first one a 3:38, a couple 3:41, a 3:47 (still in my pace range), and a final gut-busting 3:39.

Something about this track workout was so energizing, probably because it gave me the good kind of tired!!

Ladders

As much as I love torture (or **enhanced** training techniques!), I did not climb any ladders today...But we did a "ladder" interval workout on the track.

The workout involved running a 400, 800, and up to a 1200, and then going back down to run an 800 and, finally, a 400. My interval times were all in my Mcmillan pace range and felt good. I was pleased with my 1200 time of 5:39--which was at the faster end of my pace range. My breathing felt better than usual.

Track workouts are great for runners physically & mentally. Physically, these intervals are teaching my legs to move faster and my whole body how to deal with a faster heartrate. Since these intervals are much faster than marathon pace, they make your body feel more relaxed during long runs. Some runners do 8-10 intervals but that can have negative physical effects by causing injuries. I think these track workouts are even more beneficial for getting tougher mentally as a runner. You have to concentrate on the track because there's nothing else to do! So you focus on your form--how your legs are moving and where your arms are, you pay attention to your breathing--when and how to exhale and when the huffing and puffing starts. You have to dig deep---sometimes really deep. In my mind, I scream keep going and sometimes pretend that the marathon finish line is in front of me, with the clock's numbers ticking away. Most of all, I remind myself to harden the f** up.

Smashing

The bad news is that we awoke to the news that our little blue car had been broken into (smashed window).

The good news is that tracky time helped blow off the anger and frustration that we all can't be respectful & responsible & safe to each other. J and I jogged up the track. Then did four 800s (3:47, 3:42, 3:41, and 3:41). Topped it off with a 400 (1:46), and I felt like I was flying on that one! So far--at least running wise--this week is going smashingly!!

ps- My bribery plan continues, and this morning's blueberry muffin was delish :)

Around the track

The big picture: I've run four days in a row- with a tempo, medium long run, and a track workout. The smaller details: today's tracky time involved alternating 400s and 800s & I love my new white running tank top.

It was a sneaky workout because the 400s go by so fast (all under 1:48) and then you feel like you're cruising on the 800 but all of a sudden (after a lap and a half) your legs feel the burn. I was proud of my work on the 800s, and my best one was 3:40!

Six 400s

It was a perfect day for a tough track workout that reminded me how fast my legs can move. Big thanks to Jenica for joining me in Oakland for speed work around our favorite oval :)

The rhythm of running a 400 (1 lap) followed by 2 minutes of walking/jogging felt good. I challenged myself to run the sixth interval hard, and it ended up being my fastest--1:40. The best news--tomorrow's a rest day & it's easy running till Bay to Breakers on Sunday morning!

Week of April 5

On tap for this week:
Key 1: 800s

• More fun at the track..The goal is to run the 1/2 mile repeats in sub 3:48!
  

Key 2: Tempo run

• 25 minutes warmup; 20 min. at 10k pace; 15 min. cooldown. I will rely on Garmalade to get me closer to an even 8:25 min/mi pace.
  

Long: 13 miles

• Will probably run up College Ave and add a hillyneighborhood loop at the end.
  

Smokin'

I headed up to the high school track, and it was a bit dark and early. During the warm-up jog my legs felt a little tired, and I patted myself on the back that I dragged myself out of bed to do my first track workout of the Bay to Breakers training cycle. Tracky time is always a bit painful and pushes me out of my comfort zone, but I'm certain it boosts speed and builds muscle like nothing else. The track facilities are OUTSTANDING--there's something about that deep rusty-reddish ellipse that gets me going :)

My goal was to do six repetitions of 400s (1 lap of the track), so I treated it like two sets of 3 X 400s. The first three 400s were all under 1:47. I felt like I was cruising through those three intervals, which is not so shabby. And my second three 400s were between 1:41-1:44--with my final two 400s as my fastest! I was definitely concentrating more on that second set and my lungs were working overtime on that last lap.

The best news...I completed all 400s well under the 1:50 specified by the McMillan pace calculator (one of my most trusted running resources!). I think the hill workouts and long runs strengthened my legs because these 400s are quite a bit speedier than my 400s in December-January when I was training for the Kaiser halfie.