Mile Repeats or Should I Say Mile ReHeats

Started today's speedwork with 1.75 miles as a warmup and 4 x 100m striders.  Felt great so far considering how hot it was.  How hot?  As someone mentioned today, "It feels like a hair dryer out there."  Yeah, exactly like that.  The wind was blowing a little and it was hot air.  It was around 95 degrees on the track.  I wonder how hot it was directly in the sun.  I would guess in the range of 100-105.

The workout:  3 x 1 mile repeats.  Thank goodness we got a little cloud cover after the second repeat.  It was still hot, but it was almost like being in the shade.

I ran 7:05, 7:19, and 7:20.  My goal was to run 7:00 miles.  I didn't really push myself too hard.  I wanted to make my times, but I was really concentrating on my stride and overall form.  Getting a good toe off and knee drive.  Relaxing my arms and not worrying about keeping them at a 90 degree angle.  I was good about that part, but I did have to remind myself a couple times during each repeat that I needed to have a forward lean, which improved my speed immediately (if only short lived).

I wish I was better at labeling my posts.  I wanted to look up my past mile repeat workouts and compare my times.  I only used "mile repeats" once in labels.  I did a search, too, and that didn't find anything.  I can't believe I haven't blogged any of those workouts.  I have to do a better job of not skipping my posts.

Running in Jacksonville

I am running and writing from Jacksonville, Florida.  It's only a 2.5 hour drive from Orlando, but it's still fairly new.  I am helping my mother.  She is going through medical evaluations at the Mayo Clinic.  I have been attending classes and accompanying her to tests.  Luckily, I have sisters that have been doing the same thing, so we have been able to share time with her.

Coincidentally, I heard some of the people in my running group talk about racing in Jacksonville and visiting their local running store 1st Place Sports.  There's actually 4 of them in the area.  Since I ended up in Jax this week, I figured I would check it out.  I looked them up on the internet and they were about 8 miles away, but only like 3 or 4 turns on the map.  I also saw on their website that they have group runs at 6pm from their Baymeadows shop.  I asked about it, but they said that people rarely show up, so I tried to make other plans.

Before I left, I picked up some new socks.  My favorites right now are Balega brand, so that's what I got.  Since my shoes are gray, black, and yellow, I got yellow socks, black socks, gray socks, and universal white socks.  They have a buy 3 socks and get 1 free, so I had to take advantage of the offer.

As a backup running plan, I asked if they knew of any public tracks in the area since I normally do speedwork on Tuesdays.  One of the clerks told me about a public track at the University of North Florida.  That was also very easily located from their Baymeadows store.  I drove over there and they have a full size track and stadium, but that was only available for the track team.  Right next to it, there is a soccer field and a 400 meter track.  That was it.  We ate some lunch and headed back to our hotel room.  I planned on running in the afternoon, but that idea was dropped by storms.

Since I missed my workout yesterday, I definitely needed to run today.  I was still very limited in time and I could only run around noon.  This meant that I couldn't drive to the UNF track and get back in time for the next appointment.  This also meant that I had to run 96 degree weather and no shade.  I didn't know it at the time I started, but I also didn't have a source of water until I was finished.

I started by running along the sidewalks of the Mayo Clinic sidewalk and nine minutes later, I ended up at a dead end road.  Time to stretch.  My best option was to run on this road and looping part of the parking lot.  This was almost like running my freshman year in high school.  We didn't have a track built, so we had yards measured in the parking lot and that's where we ran.  It was odd, but sometimes fun because of it.

Since I had no way of measuring distances and only knew how much time I had available, I decided to run 1 and 1's.  I ran 1 minute hard (somewhere between mile speed and 5k speed) and alternated with 1 minute of jogging.  I planned on running 10 sets like this for a total of 20 minutes.  I ran strong while I did, but the heat took its toll on my body and I only got through 6 sets (12 minutes).

At least I ran.  It always makes me feel better.

Heat, Pain Pills, Dehydration... Something Didn't Want Me Running Today

I pulled my back on Sunday.  It was stiff, so I tried stretching it.  That's when I pulled something.  I've been here before and it's never pleasant.  This is when I start double dosing the Aleve's.  It usually takes 3-4 days to get back to normal this way.  Without taking anything, it takes 1-2 weeks.

Well, when you throw that into the mix of heat and being dehydrated (over caffeinated), things aren't going to go well.

The prescribed workout this afternoon was 4 to 5 sets of the following:  run an 800 at 5k race pace, 45 second rest, run 400 hard and rest for 3 minutes.  I made all of my goal times through the first 3 sets.  About a minute into the third rest, I started feeling light headed.  I hoped it would go away, but I just felt a little out of it.  I had enough energy to continue my workout, but didn't want to push it with the way my head was feeling.  I went over to a nearby Oak tree and set down in the shade for about 10 minutes.  That did the trick, but I was done for the day.

Hopefully, this back pain and stiffness will be gone by Thursday's workout.

In the meantime, here are a couple pics from the Lake Mary 5K.

If I remember correctly, this was about 1.25 miles since that is when the course overlaps for a bit
and I hadn't taken my shirt off yet.  I just happened to look at the photographer at the right time...
even though I look mad, I'm not. I actually don't even remember seeing someone taking pictures.

I am on the left with my 2nd place 35-39 Age Group medal.
In the middle is the 1st place AG winner and 3rd place on the right.

800 Repeats, Pain in my Knee, and Why so much food?

What kind of things do I need to remember about today?

Pain in my right knee for most of the workout and definitely after the workout.  Talked to Mike since he came from a cycling background.  I told him that the knee pain only started once I got back on my bike regularly.  He said that it is possible that my saddle may be too low.  He said that my knee should only be slightly bent.  Not straight and fully extended, either.  I will have to check on this and make an adjustment if necessary.

Cliche:  Pain is temporary.  Pride is forever.  Gotta remember this when my legs feel heavy, there's a sidesticker making it hard to breath, my head feels like it is going to pop, and my arms are tingling.  I gave up on my last repeat tonight.  I was hurting, but was there more?  There's always more.  Always.  Unless you're on the floor.

Don't let the King be the Winner!  I went to Burger King an hour post workout.  I ordered and devoured

a BK Double Stacker (I love the sauce they use),

small french fries,

small Coke,

and the clincher... a BK Fish sandwich.

Did I really need the fish sandwich, too?  The King made me do it.  I will be stronger next time.  Approximately 1900 calories.  BMI just went up 1pt.  I can feel it.  This is gonna need some extra laps on the next workout.

And the workout...

3 laps around the track on my own (.75 mile)
1 mile loop around the neighborhood
Stretching and then 4 x 100 striders

6 x 800 repeats @ 4-7 seconds faster than 5k goal pace (3:20-3:25)
I ran 3:19, 3:20, 3:19, 3:26 (missed by 1 second), 3:21, 3:44 (refer to 2nd paragraph above ^ beginning with Cliche.)

Did some breathing exercises and slow stretching at home a few hours after the workout.

Thursday 300's and 300's and 300's

Lesson #1:  Don't eat a large meal within hours of a hard workout.
Example #1:  Eating a 12" hot parm sub sandwich 3 hours before running 300 repeats on the track.

Was it too much sodium?  Sure.  Was it too much cheese?  Definitely.  Was it too much protein in one sitting?  You bet.  Too many carbs?  Probably enough for two people.

I was burping up parm for the entire warmup jog and into my striders.  At least it stopped by the time we started the actual workout which turned out to be 300's at mile pace.  3 sets of 4 reps with a 100 recovery jog and 3 minutes of rest between the sets.  At least it was a quick workout.

I know I kept all of my reps below mile pace, which was good.  The fastest runner in our group, Murphy, asked the other guys to run in a small circle until everyone caught up after each rep.  I was usually second to last on each rep, but during the jog, I was the slowest.

I kept all of the reps under 60 seconds which was good.  Thanks to the other guys waiting just a few seconds during the recovery jogs, I was able to keep up... until midway through the last set.  During the last 100 straightaway of the second rep, I started hyperventilating.  I knew I was going to take an extra 10-15 seconds to recover, so I yelled to the rest of the guys to just go without me.

It felt really good that the guys waited as much as they did.  It helped boost my morale and probably kept me running faster through the workout than if I trailed behind.  I wasn't that far off during the actual runs and I kept my speed up on the last two reps when I ran alone.

Feels like my speed is finally coming back after that last hamstring pull in October.

Good Speed Session on the Track

I didn't break any world records or anything, but I did have a good night on the track.  We ran 6x800's and our coach was asking for mile pace or maybe 3-4 seconds slower.  My last mile for time was 6:15, so my 800 time is 3:08.

I'm thinking there is no way that I am running that many at that speed.   And of course, I didn't, but I had a good time trying and what I felt was a strong showing.

After running that 10 miler this Sunday, I felt stronger doing this workout.  My legs felt really good, too.  I took long, graceful strides (at least in my mind) instead of short, choppy ones (which is what I do when I'm in pain).

So 3:08's or 3-4 seconds slower.  I got 2 of those out of 8 tries.  The times:

3:13, 3:17, 3:12, 3:11, 3:14, 3:21

I dogged that last one.  I started strong like the others for the first 200 of it and went strong down the final stretch, but everything between was heavy tromping like Goofy.

The what-if guy in my head wants to know what I would have run without the 2 minute rests between reps and stretch it out to a full 5k... it's a 20:10.  I would be happy with that right now.

800's Tonight

Ran 2.5 miles for a warmup since it was chilly.  1.5 was on my own and then 1 mile with the group.  Did some stretching and skipped the usual striders while I took my time taking off my warmup shirt and pants.

The workout was supposed to be 4 sets of 2x800 @ 5k pace and slightly faster with 200 recovery between reps and 3 minutes rest between sets.  I decided not to kill myself by trying to run everyone else's 5k speed.  I didn't have a stop watch on me, so I don't know how fast I was running.  I just kept reminding myself that I am running a 5k and pushing it.  With each half mile rep, I lost ground on the pack.  By the time I started my 3rd set, I was only 100 meters from getting lapped by the leaders.  Coach Nathan was running with us tonight.  When he passed me on my jog between 800's, he told me to stop at 3 sets.

Fine by me.  My lungs were starting to seize up from the air.  Not cold by many standards, but it was cold for my Floridian blood.  It ended up taking about an hour and a half before my breathing came back to normal.

The entire workout, I tried to lift my left leg to get a little more drive and pushed off a little more to get better extension.  My main goal was to stop that hamstring from hurting and it worked fairly well.  It's hard to run when you are either in pain or if you are trying to tweak your form.  I hope this works out and in the future, I can have smoother form and then I can concentrate more on my pace.  I have to do something, though.  Otherwise, my left hamstring is tight and sore for 2 days after each workout.

I finished off my workout with 4 more laps around the track.

Total mileage:  7 miles

First Real Day Back

Tonight was my first real speed workout since injuring my hamstring.  I ran too fast at the beginning, but I don't care.  It felt great to run fast with confidence and not feel my hamstring tugging as my leg extended through the push off and into the kick.  I cut my workout a little short, because I was out of shape for what I tried to accomplish.

I started with a 2.5 mile warmup.  It was cold; mid 40's.  That's cold in Orlando, so I just did a little extra to keep warm.  We then stretched and did our 4 x 100 striders.  I then took off my warmup pants and one of my 3 shirts.

The actual workout was 2 sets of 5 x Go 600's.  That's the 400 @ 5k pace and go for it on the last 200.  I started the first set by running 1:29 and 1:30 through the first 400 and then finished up in 2:14, 2:12, and 2:14.  I was already spent, but it felt great.  I was running the 400's at mile pace, which for me is nowhere near my 5k pace.  I should have been running the 400 portions around 1:45.  For the 4th rep, I ran closer to my 5k pace and finished around 2:42 or 2:45.  I don't remember exactly, but I dogged it.  I was having a hard time breathing.  I was way into oxygen debt and actually slowed down through the second 300 half of the rep.  Coach told me to stay back on the 5th rep and rest.

I did my normal rest like everyone else.  He gave us 3 minutes between sets, so I did the 1st rep by myself with no timekeeping.  I definitely went back to running too fast again.  It felt great, though.  I ran the rest with the group after that.  On my last rep, it was everyone else's second to last, so I had more in the tank so to speak.  You always have a little when you know it's your last run.  When my pack came around the 400 mark, coach yells out to us and says something like who is going to make a move and push the group.  Since it was my last one, I went for it.  I bolted by everyone in my pack and got close to the lead pack.  Oddly enough, my time was 2:14 which is what I ran when I started.

That was it for me.  I was totally wiped out, but I got the 1.25 mile cooldown logged, too.

Down Ladder Workout - Tuesday

Ladder Workout - Interval workout with a systematic progression.  This is more easily understand with examples.  Any distances can be used such as 400, 600, 800, 1000, 800, 600, 400.  You would run the 400's at mile pace, the 600's slightly slower, the 800's at 5k pace, and the 1000 at 10k pace or slightly faster.  I used to run a lot of these in high school on the track team.  We would specifically call these Up and Down Ladders.  We broke our ladder defitions down to also include an Up Ladder workout and a Down Ladder workout.  The Up Ladder workout would be short distances at faster speeds increasing in distance and slowing in speed as the workout progresses.  An example would be something like 200, 400, 600, 800, 1000, 1200.  My group's workout on Tuesday was a Down Ladder.  This is the opposite of the Up Ladder.  You start at longer distances and increase speed with shorter distances as the workout progresses.

Since I didn't run this weekend, I decided to start warming up early.  I jogged 1.5 miles before the group warmup.  I jogged another mile and then the usual 4 x 100 striders to loosen up.

Here was our Down Ladder workout.

2 x 1000 (@ 10k goal pace)
4 x 800 (@ 5k goal pace)
4 x 400 (@ 1 mile goal pace)

between each repetition, 200 jog recovery
between each set, 3 minute rest

I ran the first set of 1000's a little fast.  I don't remember my splits though.  I know I was about 10 seconds faster than my goal and the second was 1 second faster or slower than the first rep.

The 800's were much faster than my goal pace.  I think my goal was 3:45 before we started.  The first was 3:15 and I could tell that was too fast.  I hit the rest in 3:21, 3:24, and 3:20.  I posted the times on DailyMile.com and the first one was wrong.  I remembered now that I ran that first one just behind Jonny and he did a 3:14.  That's a virtual 2 mile time of 13:20.

The 400's were brutal as they should be.  They are fast and I was supposed to start jogging immediately after finishing each one, but I had to stop for a few seconds after each one to catch my breath.  I was obviously overachieving.  I ran them in 1:21, 1:26, 1:21, 1:35.  I started cramping and couldn't control my breathing on the last one, but it was only a 400, so I pushed through it.  I don't think I could have kept going if it was an 800 or more.  Then again, I wouldn't have run that fast if it was an 800.  That's a virtual mile time of 5:43.  I can't believe that I used to run those pretty easily in high school.  I ran a 6:07 at the time trial a couple months ago.  I would think that I would be getting close to 5:43 without rest or recoveries, but I guess that I am not taking into account that this was at the end of the workout.  At least, that's what I am hoping is the case.

My times are coming down along with the temperatures.  This was a great workout!

My First Day with the Training Group

My lesson for today is simple.  Don't go out too fast at the beginning of your workout.  You will pay the price.  I know I did.  Our coach told us we would run 4 x 800 at 5k pace with 1:15 rest.  I have been running around 8 minute pace lately, but I wanted to shoot for my 6 month goal pace, which breaking 20 minutes.  His chart had me pegged at running 3:12 for the 800.  Keep in mind, this is still too fast for me.

I go out with the leaders of our group through a lap and a half and finish up my first 800 in 2:52.  That's faster than my mile pace versus my 5k pace.  That is 20 seconds faster than my goal for 6 months from now.  I should really be aiming for 7 minute pace / 22 minute 5k.

My arms started tingling.  Welcome oxygen debt!  I haven't seen you around these parts in years.  We were supposed to take a 1:15 rest, but I decided to go out with the middle pack and get an extra 15-20 seconds of rest.  That didn't make a difference.  As soon as I started the second 800, my feet felt like cement.  I went out with the pack and still made my 3:10 goal.

The third lap started well.  I went with the pack through the first lap and fell back dramatically on the back straight.  I don't remember my time, but I do know that it wasn't even close to my 3:10.

Just before toeing the line for the last 800, the coach asked me if I was OK to run it.  I responded with, "I have to, don't I?"

I pushed, but only mustered a what seemed like a jog.  I finished up in 4:02.

We then did 4 x 200's with the same 1:15 rest.  I ran those consistently at least.  I didn't overdo it.  I ran 41, 39, 39, and 35.  The coach made everyone, but a few of us do another 200.  I was gassed and welcomed the break.

We finished up with a sidewalk lap of Lake Eola following the street, so that was another 1.25 miles.  Warmup was 1.75 which included 4x100 striders..

If I didn't get all excited about running with a group, I am pretty sure I could have managed my 3:10's.  I will try to control myself on the next speed workout.

I also tried to go to sleep a couple of hours ago, but my legs and feet won't stop cramping and it's driving me crazy.  I don't know what the deal is.  I have replenished my fluids.  I had a banana today which is a good source of potassium.  I have easily taken enough sodium from different sources.  If anyone has any suggestions, I sure what appreciate it.  Maybe it will help me after my future workouts.  Over and out for this evening.

Mile Time Trial - 6 Minute Mile

Today was the big day.  I had the time trial for the Track Shack Five and Dime training program to see what group I earned.  My goal was to beat a 6 minute mile, because that is what I thought the upper limit was to make the fastest training group.  Before the trial, one of the coaches told us that the first group's cutoff was 6:15, so I felt pretty good about my chances.  I already ran a 6:18 two weeks ago and I didn't have anyone around me to keep pace.

They asked the entire group of runners beforehand if you think you can run 7 minutes or less, you would run first.  They broke the time trial up into two groups.  The second group was obviously anyone that didn't think they would run 7 or under.

I did this training group in 2006 and I ran in the slower group.  I finished with a time around 7:45.  This time around, I ran 6:07.  I shaved 11 seconds in 2 weeks off my mile time.  That feels great.  I was hurting afterwards, but who cares.  Here's the breakdown.

1:20 - 1:20
2:55 - 1:35
4:34 - 1:39
6:07 - 1:33

I didn't bring a watch with me, which may have been a mistake.  I definitely went out too fast.  Would I have done that had I brought my watch?  I would have known that I was a few seconds fast on the 220 and might have slowed down, but then again, I might have kept going with the thought that adrenaline will carry me this day.  Wouldapalooza.  Facts are facts and that's what happened.  I felt great on the first lap.  I felt pretty good on the second lap.  On the third lap, I was so much in oxygen debt that I was panting like a dog.  I had to take a few awkward feeling deep breaths just to keep going.  The last lap really hurt.  As soon as I started the last lap, I gave a quick burst for about 30 yards to try to keep my pace and then tried to stride out the back stretch.  I struggled the last curve and then kicked the entire home stretch.

I am still happy with my results.  I definitely kicked the last 100 yards down the home stretch and shaved a few seconds off what would have been a 6:10 or more.  I even passed a person at the end.  That felt good.

I made the fast group.  It feels like I made the varsity squad.  I also know that I will definitely break 6 minutes after this training session over the next 10 weeks.

Oh yeah, my legs are jelly at the end and Coach Nathan says to jog 3 to 4 miles.  Yeah, sure.  Why not?  I ran 2.75 miles more.  I got so far behind the pack at one point that I couldn't see anyone.  That's when I took the closest road back to the track.

Mile Time Trial

I have a goal of running a 6 minute mile by August.  That's only 2 weeks from now.  This spring, I ran a high 6.  I figured I was around a 6:30 right now based upon my 440 splits during my last two track sessions.  I was running around 1:30 and slightly under.

Today, I prepped for my run with the new Gatorade fruit punch flavored G Pre.  It is basically different forms of sugars and vitamins from what I can tell.  It's not too many calories and it definitely gave me a little energy.  It says to consume the liquid 15 minutes prior to your workout.  I drank the pouch's contents and then jogged a 2.5 mile warmup around Lake Eola and environs.  I could feel a little boost around the 2 mile mark.

Anytime I take pre-workout supplements, it reminds of the best advice I ever received from another runner.  Back in high school, one my fellow harriers used to consume a few tablespoons of honey before a race.  That worked wonders.  I don't recommend it for long runs, but for running 3 miles, it helps.  Thanks Tom H.

Well, my time trial to see where I am and if I'm even close to hitting 6 minutes in another time trial that takes place in 2 weeks went well.  Setting the stage, it was a mostly clear day.  Around 6:30pm and 93 degrees.  Weather.com says it felt like 100 degrees.  Whatever.  It was 93 and there's no denying it was hot.  Being Florida, it was naturally humid.

I took off like I was running my 440 splits, because that is my eventual goal in two weeks.  Why not see if it's possible now.  1:29 on the first lap.  Perfect.  Could I keep it up?  Almost.  3:07 on the second lap, which translates to 1:38.  Nine seconds off the first lap.  I was starting to worry in my head.  That, of course, is the killer of champions.  Doubt.  I would not fall prey to this evil.  4:44 on my third.  That's 1:37 which is practically the same speed as the second lap.  Maintaining speed at this point was a victory since I didn't fall off pace any more.  Did I mention it was windy?  Wind at my back on the back straight and running into it on the finish.  I gave it all I had on the last lap.  I obviously slowed down, because with a decent kick on the last straight, I ran a 1:34.  My estimated time of 6:30 was beaten.  I ran a 6:18 mile.  Twelve seconds faster than I expected.  I just need to take off 18 seconds.  That's 4.5 seconds per lap.  That's possible.

Tomorrow is my LD day.  I can sleep well tonight knowing I am on track to meet my upcoming goal.  Now, it is time for some Chinese takeout and a movie.

Finishing Speed Work

Finishing Speed.  This is your kick at the end of a race.  Depending on the distance being run, this can be the last quarter mile or 200 yards of a 5k or even the last whole mile of a marathon.

The way to work on your kick or finishing speed is to work on shorter distance at the end of your workout.  For a 5k workout which is what I am concentrating on, you should run a few miles at moderate to tempo speed and then finish up with 100's, 200's, or 440's.  The meat of the workout can be just a couple miles.  You are only trying to tire yourself out before the sprint portions at the end.

For my workout yesterday afternoon, I warmed up with 1.25 miles at a slow pace.  Then, I tired my legs with 2 x 880 in 3:08 and 3:11 respectively.  My goal for these was to run them within 3:15.  Check.

To work on my finishing speed, I ran 4 x 220 with 110 recoveries.  I haven't run 220's in awhile, so I wasn't sure how much to give.  I ran a 44 on the first one, which is barely faster than the speed I ran on the 880's.  Time to leave a little more on the track.  I followed that up with 38, 37, and a 34.  I can hardly believe that I used to run these in the mid 20's during track practice in high school... and a lot more of them.

It felt great to get some real fast turnover during a workout.

Mile Repeats (Kinda)

2 mile warmup at 11:45 pace. Seemed like forever, because I ran it on the track. Mile repeats. 6:59, 6:52. It almost doesn't seem like a repeat workout only doing 2 miles, but it is what it is. Half mile recovery and then one mile cool down.

I intended on running 3 miles @ 7:20 like a couple of weeks ago, but I took off too fast. I still feel good about my workout since I went sub 7 minutes on 2 runs back to back.

One week till my next 5k race. Can't wait.
 
Oh yeah, and the blister I started during my beach run on Saturday is now 4 times its original size.  Awesome!

4 x 400 on the track

Ran 1.25 mile warmup to the track plus one lap.


No stretching, because I don't like to do that before my running. 4x400m. I thought in my head that I need to run 7 minute miles, so I was gunning for 1:45 splits. Didn't quite work out the way I planned.

1:34, 1:32, 1:25, 1:26

I ran faster than I wanted, but I guess that's OK. Now, I need to put those together. 12 times would be real special, but I'd be happy to string just those 4 together within 2 months. That would be a 5:57 mile.

Note: knee hurt until I was fully warmed up. Didn't bother me after the first interval and into the cooldown. Cooldown was 1.25 back home.

Speedwork on the Track

Started with an easy 2 miles around Lake Eola. My knees were a little stiff and I definitely needed the longer than usual warmup. Did a few quick stretches and I was ready to go.

The plan was, as usual... shortened by my lack of will power, to run 4 x 880 @ 3:30 with 440 recovery jogs. I ended running 3 x 880 at that speed.

It was a good workout regardless of whether I achieved by goal. It was hot out there today, which made it hard to breathe. It's Florida. What can you do?

All in all, I ran 4.25 miles.