How NOT to do Speed Work

Step 1: Skip the hydration + energy sports drink you've been using over the last couple weeks in preparation for a product review post. 

Step 2: Eat too small of a dinner because you're on a time constraint and don't want to wait to digest/feel too full.

Step 3: Forget that you're planning a group run the next day and running two days in a row usually means using the first day as an easy run. Which speed work isn't. Obviously.

I was willing to run twice in a row because Thursday and Friday I won't be able to fit it in...but deciding to do speed work tonight was not smart planning.

Step 4: Warmup at a much too-fast pace because you're just so excited to be running.

My half-mile warmup should have been at about 10:00, or even 10:10.

Step 5: Forget that you took 3 weeks off and bolt during your first 400, going a full minute faster per mile than your usual speed work intervals call for.

This was just stupid of me. My interval times are usually around 8:50.

Step 6: Recover at a reaaaaally slow jog instead of being smart and walking, thus putting pressure on your legs and not fully recovering. Multi-tasking!

Seriously, an 11:00 jog for recovery? Walking about have served the purpose and conserved energy to keep me going my full 30 minutes.

Step 7: Repeat steps 5 and 6, then call it quits early in order to avoid injury.

Inconsistent and much too fast. I ended up doing 22 minutes instead of the 30 I planned to do.

Step 8: Mumble, curse, drink water, use The Stick, build a bridge, get over it. Tomorrow is another day.

 
How do you come back from a bad run?
How do you fit speed work into your schedule?

ABK

The Finish Line

I don't know how I measured time before I became a runner. Now I have all these convenient analogies to draw from when talking about the culmination of...anything.

We have seven more school days left. Report card time is always stressful and super busy, but it's especially so at the end of the year. This is it. Students are scrambling to save their grades after slacking a bit during the last quarter, and teachers are scrambling to grade finals in time and get that last set of grades into the gradebook.

Research papers to grade...Check!

My finals consist of a 3-page short answer/essay test (reading), a writing prompt (language arts), and final research papers for all students (ranging from three to 14 pages). Oy. So I spent all weekend grading...five hours Saturday, and another three Sunday.

Adorable bird keeping me company...Check! (Notice the pile of graded papers in the background.)

Yes, this is the finish line...summer is almost here.

Luckily I had Archie around to keep me company, as Matt left at 5am Saturday for a 10-mile SUP race. Actually, being home alone was really helpful; I'm not sure I could have concentrated for that long had he been home.

Matt at the starting-line of his race. (He's in the blue shirt.)

He's used to placing in smaller races, and most SUP races are relatively small...so when he races bigger, I always wonder if he enjoys it as much. But, much like a running race, he loves the rush and the exhaustion, even if he doesn't place.

A better solo shot.

Despite sleeping in both Saturday and Sunday, I still managed to get my run in on Sunday evening. And boy did I need it!

Post-run, feeling fine. I'm officially back up to my base mileage!

 We're going out of town Friday, so I'm trying to figure out how to get in my runs this week without overdoing it. After successfully getting up to four miles - and feeling great - I'd like to start upping my mileage again...but not too quickly.

Some of Sunday's playlist.

Also, I totally chose to run to a slower playlist, just to enjoy the music, and the run was so nice. I was literally singing out loud during most of it. I'll have to do that again.

How was your weekend?

What do you find yourself comparing to the finish line of a race?

ABK

Love/Hate

The first real week of running after taking time off sucks. Those runs are so hard...but they're amazing, too. Every step of the run is a fight and you remember so clearly how easy it used to be.

You think: I have run half marathons. I can eat a 4-miler for breakfast. Why is three miles killing me right now? It totally sucks.

But you're also so grateful that you're running again...you hardly even mind the suck. It's kind of awesome how strong and weak you can feel at the same time.

This, folks, is why I love running.

This week I've gotten in two runs, and I plan to have a third this weekend. It's all part of recovering at a smart pace. Monday I did just under three miles with Kristin. We kept a slow, steady pace, and I felt really good - not too winded, strong legs.

Post-run sweaty picture.

I foam-rolled afterward and took Tuesday off. Then I ran again Wednesday. There must have been a wildfire nearby, because I ran through some pretty thick, pungent smoke. I parked a little farther away so I could add some distance to my route if I wanted to, and I planned to do between three and four miles based on comfort.

Pre-run...ready to get going!

The muggy, windless evening and the smoke really took a toll on me. The run was rough. I kept telling myself, "You can slow down as much as you want, but you cannot stop." My first two miles were pretty fast, and my last split was almost a full minute slower; but that's okay, because I didn't stop.

Post-run, super "glowy" and relieved to be finished.

My legs felt fine, but my chest was truly burning by the end. Neither of these runs were as effortless as they "should" have been for just three miles. But that's okay. There was a time I couldn't jump back in and complete that distance; I'd have to start back at a single mile, or build in walk breaks. I'm proud of the progress I've made, and I know I'll be running longer distances soon.

We have seven school days left. I can't believe we've made it to this point! This year has flown by, but it's slowing to a crawl with the end so near. (Funny how that happens!) Next week is going to be absolutely chaotic, but I know it'll be worth it in the end. It always is.

Ever had a fabulous, suck-tastic run?

What do you love about the physical effort of running?

ABK