From June 9th
Hello fellow runners,
It has been 2 weeks since my epic 50K adventure, so I thought it was time for an update for you all.
took 4 days off after the 50K, and caught a little cold in that time,
but I had an important run date on Saturday that I didn't want to miss,
so I got up early and drove an hour into the mountains to run 13 miles
for the Mountain Goat Graduation Run! My legs were not really that sore
after the 50K - nothing like marathon pain - and I felt like an "easy"
13 would not be a problem. A sensible person would have skipped it, but I
kind of like this goat group and wanted to join in the festivities.
out to be one of the hottest days of the year so far, it would hit 95
later in the day, and we were running in the hot mountains. Part of the
course was on the Bulldog course that I raced a few years ago that about
killed me in 90+ degree heat. Luckily there was only one nasty hill.
the goats called it a race and would be recording times (for fun) but
of course that made me want to "do my best" and push a little harder
than I probably should. Whatever. I was feeling pretty darn invincible
after that 50K. I can do anything!!!! So off we went.
was warm (70s). And hilly. But also very fun trail running. We started
in two waves, with the 'slower' people leaving 15 minutes ahead of the
'faster' people (we could pick our own group). So I got to see most of
the group during the run as I caught up with the slower people. There
were also some out and back sections, so we got to see a lot of each
other. It was a fun social run.
I wasn't really racing,
but I tried to keep up an honest pace. Toward the end I got a bit
dehydrated in the heat, and had to walk a bit more than usual on the
uphills, but I made it in alive. I think I was 5th place (no results
posted). Pace was 9:47 for 12.7 miles. That plus Monday's 31 miles made
it my biggest week of the year, in 2 runs!
Then we hung
out and ate food from a potluck picnic, and silly awards were handed out
as well as diplomas for the newbies. How awesome is this?
another week began I plotted out my training goals for the next few
months. No more ultra or marathon training this year. Nothing more than a
half until next Spring. So I would change my focus to speed and see if I
could get that elusive sub-20 5K this year. I also want to do a 1-mile
race in August and see if I can go sub-6.
My first 5K is
July 4th, so I have 4 weeks to get ready. So Thursday I headed to the
track for the first of 4 weekly speed workouts. I haven't been to the
track all year, and have only done a couple of speed days during
marathon training, so I knew I had a long way to go. Plus my body is
probably still recovering from that 50K. And I still had post-cold
snottiness going on. So I gave myself plenty of excuses and decided on
"only" 6x800 at whatever pace I could manage.
Last year I
was doing 800 repeats at about 3:05, but I was thinking 3:15 would be
fine. Or even 3:30 if that's all I could muster. Just needed to get out
there and set a baseline for the "summer of speed". I jogged over to the
high school track and took one easy lap to get to a 1.5 mile warmup,
and then jumped into #1.
It felt pretty good to run fast
again. I didn't feel exceptionally smooth or light or fast, but I wasn't
lumbering too badly either. Garmin had me at 6:20 pace after 200, but I
knew G is always a little fast on the track. I maintained pretty well
and finished strong with a 3:17.
OK, I can live with that. One lap recovery jog and #2 was a little harder, but, 3:18. #3 I was getting tired and managed 3:21.
3 I started walking 100 meters and then jogging 300 in the recovery.
That helped. The last 3 were 3:20, 3:19 and 3:16, proving I still had a
little left in the tank. I called it good and jogged home.
given the tired legs and lack of speed training, I'll take that as a
good baseline. Next week will be 400s to see if I can get those
fast-twitch muscles back in shape. Maybe 10x400 sounds good. See how
close I can get to 90 seconds.