Last week was a good week of training. I followed my plan, which included some strength training. I switched my Wednesday cross-training with the easy 5-mile run on Monday to give my knee one more day of rest.
Tuesday speed work continues to build in intensity consisting of a mile warm-up, 10x300 (1:11-1:16), 2x200 (:46-:48) and a 1.25 mile cool-down. I've noticed an interesting pattern that has developed during speed workouts. Even though we all end up in pretty much the same finish order interval after interval, we do not start out that way. Although we are supposed to run the same pace for the whole interval, some start out fast and tend to fade. I tend to start out more slowly and gain energy as I pass those that are fading. I'm not saying one way is better than the other, probably they're both wrong... it's just an interesting observation.
On Thursday I met with Art, Amy, Traci, Kevin, Steve, Amanda and Kat for an early morning neighborhood run. We're all running a fall marathon - Amanda and Kat are also running Chicago. I enjoy the camaraderie and inspiration of running with a group.
My children came back exhausted from a week of summer camp so I ran my long run Saturday by myself. Because it was a step-back week I decided to run at a faster pace. I'm afraid that if I run all of my long runs at an 11:00-11:30 pace, I'll condition my body to only go that pace for the longer distances. By going closer to marathon pace on my step-back weeks, I'm hoping to train my body to go at a faster pace for longer distances.
Once upon a time (before I started running) I thought running was a boring activity - mile after lonely mile of the same old sameness. When I agreed to write this blog I wondered what I was going to say each week. But I've found that something interesting often happens while running. A couple of weeks ago it was a friendly encounter with a skunk. And, this Saturday I had another "incident."
After reading Jim's May 15 blog about being bit by a dog and Allison's May 31 blog recommending pepper spray, I went out and bought myself a can specifically designed for runners. About 9 miles into my long run Saturday, I passed two big dogs loose in their front yard. I suspected they were behind an invisible fence, but I wasn't going to chance it. I pulled my can of pepper spray out of its holster that was fastened to my Fuel Belt and poised myself to use it if necessary. When I had passed and realized they were not chasing after me, I attempted to put the can back in its holster. My finger had moved the trigger off of the safety, and I sprayed myself in the stomach. Startled, with my thumb covered in spray goo and an orange "gun shot wound" splotch on my white shirt, I ran a 1/4-mile to a fire station to get help. A big thank you to Fort Wayne's finest at Fire Station #18 for helping me get cleaned up and get back on the road. The shirt I ran the Indy Mini in is ruined, and my pride is wounded too, but I must laugh at myself. I guess that's what happens when a weapon is put in the hands on the untrained.
Congrats Jim on breaking the 200 pound mark. I did that a year ago this week. I can relate to your excitement. It's an awesome feeling. Keep up the great work - You are an inspiration!
One step at a time,
Dave
No comments:
Post a Comment