The Psychology of Tempo Day

The Psychology of Tempo Day:

Today I had a 5 mile tempo run. In normal fall, winter or even spring like conditions I'd enjoy 6:30 pace. I did it often during marathon training in the WINTER.  However, today was 100% thick, stank ass humidity. This is my kryptonite. I knew it wouldn't be fun but the thought of a FAIL would be a bazillion times worse. So this is how it goes for me:

1 mile warm up. 7:47 pace. It felt faster than that, but ok.

During tempo I sounded like a train wreck from mile 1 on. But after 3 miles of hard breathing I learned I can still run and sound like crap. YAY! So I said screw it, keep going....hating every second of it but knowing I wasn't going to die.

Towards the end of the 5 miles I was hanging at 6:25 pace which may as well been 4:25 pace because that's how it felt.

Upon completion I was stoked. I finished and did the workout with minimal auditory crying. Dan, shhhh!

The ride home and the following hours are typically gleeful after a hard workout. This was no exception.

By 2pm I was planning my evening shake out run. (which never comes to fruition, ever)

By 3pm I was drinking red bull getting pre pumped.

By 5pm I was giving a 2 a day a second thought.

By 6pm it hurt to get started walking after exiting my car.

Now, I'm parked in front of the Mac talking shit. Meh...Well, 1 good workout done is enough for me.


On the ab front. I am trying something new. I do abs for about 20 minutes a day 6 days a week and while they don't appear to look like the back of an ice cube tray, they are there. SOOOOO....I am going to stop eating like a glutinous pig in the sugar department and see what happens!!

The abs will go here----^ 

Cheers and happy weekend running!

Laura

Go Run Ride!

Hey All!

I consider myself a shoe expert in regards to knowing what shoe works for me for what type of training runs. I can usually tell by holding a shoe if I'll like it. But most definitely I can make a good call after a few test steps.

I've been in Brooks Pure Flows for a long time now. I love them.  I've always wanted to try Sketchers Go Run. But because I've never seen them in a running store or anywhere for that matter I wrote it off. Enter....a gift card to Zappos.com. DING DING!!

24 hours later my VIP status at Zappos dropped these on my doorstep:

These are the GO RUN RIDE. And that's my bangin' calf. haha

Damn my feet are big. Size 9.

Slightly more cushion than the Flows. More bangin' calf too. 

So, the Go Run series has the original Go Run and these the Go Run Rides which tout more cushion and less of a minimalist shoe. Then there is the Go Run Speed, which are flats. I have been wearing these all day. Very much like the Pure Flow but possibly more cushion as you can see above.

I'll keep you posted after I get some miles in them. But so far they feel great. 

Training wise everything is great. Still no 5k. It's still too humid in NC and I see no point in it. I'll find something when it cools down. I'm hanging around 60 miles a week and it's about to bump up as I start Half training. 

Here's last week:

Monday: 8 miles 7 pace

Tuesday: Track

Wednesday:7 7 pace

Thursday: 9

Friday: Tempo 2x2 miles @ 6:15 pace

Saturday: 10 miles hills 7:30 pace

Sunday: 13 miles 6:52 pace

I'm Garminless this week and using my iphone as a GPS with the Map my Run app. My 610 started discharging when I put it on the charger. Constantly draining the battery. So for $99 I'm waiting for Garmin to send me a refurbished 610. YAY!!

Fall is almost here. I can't freakin' wait!! Happy Running Friends!!

Laura

I can read faster than you too!

Haha, I thought that was funny. Well, I've read a couple really good running books this week and wanted to share.

The first one was Running With The Kenyans:

Loved it! Please say that in the tone of In Living Color's: Men on Films. I can't find a Loved it clip.

Sorry, any tribute to these guys I just have to throw out there. So back to the book. It's basically an older kinda has-been British guy who wants to go to Kenya in his 40's and check out what the Kenyan hype is all about. He is probably at my fitness level which puts him with the slowest of the slow Kenyan women. He wakes up every day at 5am and busts his ass to keep up. He stays in Iten Kenya for a few months and shares what he learns about barefoot running, Kenyan diet, altitude running and 2 a days. He finishes up the book with a PR marathon and great memories. Very cool book about not just running, but the culture of Iten.

Then, get ready to cry your eyes out in a tear jerker with Running for my Life:

I read this book in probably 2 sittings on the same day. Definitely an inspirational book about a Sudanese refugee turned US Olympian. Lopez Lomong was kidnapped from his mothers arms at age 6 by rebel soldiers during the Civil War. Later spent 10 years in a refugee camp where the highlight of his week was sifting through trash to find food. His days were spent running and playing soccer. He caught a glimpse of the Olympic games on a tv in Sudan and knew that was his destiny.

Fast forward to age 16 and he is chosen to go to America and was adopted by a loving family. He then is reunited with his biological parents, finishes High School and graduates from college while making the Olympic team for the 1500 in Beijing. Amazing story. Amazing man. He now has his own foundation to help others in his home country.

The book ended but he just ran the 5000 in London placing 10th. Rock it Lopepe!!!!

These are definitely worth a read.

Happy Running!

Laura

Forget the foam roller....

Today I am NOT loving the foam roller. I over rolled yesterday. Which is consistent with my obsessive personality. I feel like someone kicked the shit out of me!

Insert, next best thing...stretching with child...thanks Soph! Note: 3 seconds later Sophie was catapulted across the room when she could no longer hold my leg down. haha

Happy Sunday!

L + FR = Love

I have a love/hate relationship with the foam roller. I bought one a few years ago and used it once before tossing it in the garage and later giving it away. It hurt. I didn't see the benefit of the pain.

Fast forward a few years. More people have been talking about using it regularly and the benefits. And of course my hero Meb uses it. So, in an effort to not let the foam roller send me crying I bought yet another one. This time I loved it!! Hams, calves, back and gluts felt awesome. IT and quads not so comfy but not painful either.

When I'm done I feel like I've done a 2 mile warm up. My legs feel ready to go. I could be onto something!

Meb's doing it....

So when I'm not parked on my Bosu watching the olympics I may pop on this.

Also, I'm getting better with my stretching in general. I can get up on my toes on my backbend. For a runner I think this is as good as it gets. lol. 

My training is going well. This week:

Monday: 8 @ 7:10 pace
Tuesday: 10 miles. 1x800 (2:54) then 4x1 mile at 5:57-6:02 with 1 mile inbetw each at a low 7 pace.
Wednesday: 7 miles @ 7:17 pace
Thursday: 13 @ 7:26 pace 1400ft elevation.
Friday: 8 miles @ 7:22 pace
Saturday: 7 miles. 4x400 (78-80) 3x300 (57-58)
Sunday will be 6 easy. I moved my long run so I can watch the Women's Marathon, of course!

I'm still doing abs, bosu, medicine ball & free weights for my arms 6 days a week after my run.

So, knock on wood no injuries seem to be lurking and I feel pretty good. Happy Running peeps!

THAT was awesome!!

Laura