AM: 15 mins. ellip.
60 mins. weights + core
PM: 2.5 mile w/u
Target: 3 mile predator faster than last week
Actual: 17:09 (5:40, 5:53, 5:36)
2.5 mile c/d
Total: 8 miles
Today's predator run kicked ass. This was the best workout I've ever done at McAlpine, and I felt fantastic doing it. It certainly didn't hurt that we had absolutely gorgeous weather this afternoon--when's the last time I've been able to say that on a workout day??--temperatures in the upper 50s, sunny, with a light breeze. I actually went with the team to practice, though none of the girls had workouts planned because most of them had raced at App State the previous day. Instead, I would be starting my predator run with Alex, Mike and Futsum. I guess I just assumed I'd be doing a standard out-and-back since that's what we normally do during predator runs, so my conversation with Simmons at the starting line looked something like this:
Me: So, isn't the mile and a half mark just before the big hill?
SS: Yeah, but that doesn't matter.
Me: Um, yes it does...that's where I'm turning around.
SS: No, you're just running the Footlocker course. I thought I told you?
Me: Oh. Well. Glad we cleared that up.
I wasn't thrilled at the prospect of running the course, as I knew the second mile with The Hill would most certainly slow me down and fatigue the legs for the final mile. I resolved to go out conservatively and then see how I felt post-Hill. That strategy went out the window when I more or less took the pace out at a sprint. To be fair, starting with the guys threw me off. They were so far ahead of me so early on that I just assumed I was going waaaay too slow. Instead, I split the first 800 at 2:44. Oops. For the next half mile I just concentrated on relaxing my breathing and settling into a more reasonable pace, splitting the mile at 5:40. The second mile went better than expected, and I was pleased to split under 6 minutes despite the hill. My legs didn't feel too bad going up the steep incline but I could feel the pace lagging, and unfortunately I wasn't able to gain much of it back on the descent either. I'm kind of a wuss running down the back of the hill, and I tend to tiptoe gingerly instead of barreling full bore. In my defense, the last thing I need right now is a twisted ankle or a headfirst fall into the pond, but my cautious tactics certainly didn't help the overall workout time. The third and final mile went better than expected as well; I kept waiting for the ambitious pace to catch up with my legs, but I felt strong throughout. I know there are debates about the third mile being short (and I've always maintained that it is, though Simmons disagrees), so I added on a few meters past the official mile marker just so I could sleep at night. I couldn't believe I ended up running 30 seconds faster than last week on a more difficult course and felt so much better doing it. Things are going scarily well right now, which always makes me nervous, but I'm not complaining just yet!
Friday, February 19, 2010
Solid Predator Effort
Friday, February 19, 2010
elliptical, McAlpine, tempo, weights
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1 comments:
nice workout Meghan, keep rolling!
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