I realized just now that I did three hard workouts, plus a race, this week. That probably wasn’t the smartest way to schedule things — and I take responsibility for this schedule. In reintroducting Coach Sandra’s original schedule for the summer, I wanted to get back to doing long runs on Saturday. This seemed as good a week to shove that run up a day as any.
As usual, the workouts this week were a mix of gratifying and disappointing. But I won’t label anything as a “bad workout” for reasons previously stated.
So. Coogan’s went pretty well. Then, with only a day’s recovery — which featured 10 miles of running — I headed up to the streets of Scarsdale (since our running path was flooded) for a progression run. My legs felt dead that day and I nearly abandoned the run. Or, well, kind of. My thought process moved from “I’m going to cut this short at 5 miles” to “Maybe I’ll make this a recovery run” to “I’ll run a decent pace, but drop the 2 fast miles” to…”Well, goddammit, I’m gonna run those last 2 miles hard.”
Why did I make this decision? For one, my legs began to feel better after about 4 miles and I was naturally picking up the pace anyway. For another, Coach’s rule is: if I can’t do the workouts in a given week, I have to go back and repeat that week until I can. I hate repeating weeks.
It worked out and I did better than expected: Mile 7 was 7:36, run into a stiff headwind; Mile 8 (wind assisted) was 6:50.
Thursday’s speed session was nothing to write home about, but I’m calling it close enough to count. Coach said I should have either deferred the workout to Friday or substituted a fartlek run (as she instructed me to do, but I ignored, because I’m a weirdo and I happen to like 1K repeats, at least when they’re going well).
I took yesterday completely off. No running. No cross-training. Nothing. And I’m glad I did because today’s 12 miler in Central Park was a satisfying run indeed. After a 9:20 warmup mile I was solidly in 8:15-8:20 territory. There were several miles run well under 8:00.
The last mile was ridiculous: 6:59. I did not intend to run it that fast, but as I was coming off the north section of Museum Mile, ready to hit the downhill before the 102nd St. Transverse, I passed a guy. He did not like being passed. So he caught me. I did not want him to pass me. So we both kept running faster and faster. Soon we were racing. At one point my watch said I was on pace for a 6:20 mile. This was getting silly (and I was getting out of breath). So I let him “win.”
But the funny thing was, once he got a few feet ahead of me, he slowed to around 7:10 pace and I was still about a meter behind him. When we hit the downhill around the top of the park, I decided to open up. I felt good and I was half a mile from the 12 mile mark, so why not. I passed him again, tearing past him down the hill. He looked a little annoyed. Or maybe I surprised him. But he didn’t race me this time. Average pace for the run was 8:07. I want to get that below 8:00 by the end of the month.
Today featured yet another new mix. But I ran so fast that I didn’t get through it. The Keane and Nick Drake were good for the drive home.
Long Run Too
Consequence – The Notwist
Handson Us – The Notwist
Lover’s Spit – Broken Social Scene
Texico Bitches – Broken Social Scene
Kids (Soulwax Mix) – MGMT
Flash Delirium – MGMT
Our Time Has Passed – Pernice Brothers
She Heightened Everything – Pernice Brothers
Barely Legal – The Strokes
Alone, Together – The Strokes
Human – Pretenders
Popstar – Pretenders
Untitled – Social Distortion
Far Side Of Nowhere – Social Distortion
Finer Feelings – Spoon
My Little Japanese Cigarette Case – Spoon
Breaking Into Cars – The Raveonettes
Heart Of Stone – The Raveonettes
Some Might Say – Oasis
The Shock Of The Lightning – Oasis
60 Miles An Hour – New Order
Regret – New Order
Hold It – Marshall Crenshaw
Right On Time – Marshall Crenshaw
Perfect Symmetry – Keane
The Lovers Are Losing – Keane
Which Will – Nick Drake
Pink Moon – Nick Drake
Filed under: billat, central park, coaching, training |
Races Like a Girl 
Leave a Reply