If It Looks Like Marathon Training...

3/3-3/9:
98 miles
4 doubles
3 workouts
20.5 mile-long run

2/24-3/2
82 miles
4 doubles
2 workouts
19-mile long run

If last week represented my first tentative steps onto the big-girl diving board, then this week was the headfirst plunge into the mileage abyss. Not only did I complete three workouts (well, one of those was a mini-workout--more on that in a minute) and a 20+ mile long run, but I actually felt strong and healthy and pretty darn good the entire week.

The week started out strong (and chilly) bright and early on Tuesday morning with another near-single digit road workout with Larissa. I was a bit apprehensive about this, both due to the temperature and the fact that I'd completed my longest run in months less than 48 hours prior, but we somehow managed to stay warm and positive enough to take care of business. (At least until my body temperature plummeted on the aptly named cooldown, rendering my extremities totally numb and my fingers incapable of even grasping and inserting my housekey into the door without Larissa's assistance.)

Workout #1: 2x1.5 mile progression w/2 min. jog, each 800m @3:10, 3:00, 2:50; 4x600m @5:20 pace (2:00) w/2 min. jog = 9 miles total

My next (mini-)workout took place during Thursday's lunch hour with my boss and two coworkers. They're all training for a late spring marathon and had 6x800m on tap at 5k pace. The problem is, they're fairly new runners and rarely race 5k's, so the pace was approximated to be 6:30 although I suspected they could go faster. Sure enough:

Workout #2: 6x800m w/3 mins. jog in 3:10, 3:10, 3:07, 3:07, 3:00, 2:59 = 7 miles total

From my perspective, it felt great to open up the legs a little bit without being too taxing, and I loved helping my comrades achieve the feeling of triumph that comes with exceeding your expectations and physical limitations. (Seriously, when's the last time you thought, "Well golly, I just couldn't seem to run slow enough during that workout!" Yeah, me neither. But I'm happy that such a euphoria apparently exists for others.)

But without a doubt, and like a true American weekend warrior, my two biggest days of the week took place on Saturday and Sunday. I'd planned well in advance for a long run on Sunday with Sarah Cummings, who was making a quick trip to Boston, and then I somehow found myself getting roped into (read: eagerly volunteering for) Sarah Bard's lengthy Saturday workout as well. On an unseasonably warm morning (or perhaps only unseasonable relative to the rest of the week/month/year), Sarah and I joined Kevin and another BAA male escort whose name escapes me for some 4-3-2-1 mile action on the Charles.

Workout #3: 4 mile (6:03, 6:02, 6:05, 6:08), 3:30 jog, 3 mile (6:00, 6:07, 5:57), 2:30 jog, 2 mile (5:50, 5:45), 1:30 jog, 1 mile (5:43) = 16 miles total

Takeaways from this workout were:

1. Sarah is really fit.
2. There may be hope for me yet.
3. I love seeing happy, active people enjoying the river on a Saturday morning--except when they're in my way.
4. 50 degrees is, indeed, warm enough to comfortably slam a post-run Frappuccino.

Though I questioned my weary body's ability to move, I somehow managed to remain bipedal and reasonably functional for an "easy" 20-miler (2:30 and 20.66 miles to be exact, not that I am enslaved to my new Garmin or anything) with the Sarahs and a few different male BAA escorts on Sunday. During that time we saw over half the Boston course and a 60-year-old man running shirtless wearing khaki pants and oven mitts, so I can't help but consider it a win.

Will I be able to walk tomorrow? Debatable. Am I officially training for some sort of spring marathon? It sure looks that way... 

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Penn Relays Pre-Race Workout

2 mile w/u
Target: 2x1200 @4:06, 2x600 @2:00, 2x300 @55
Actual: 4:06, 4:07, 1:59, 1:59, 53, 52
2 mile c/d
Total: 6.5-7 miles

Not a whole lot to say about this workout, which was quickly done on lunch at Beverly High. Similar to a few weeks ago, Jordan and I were joined by a few intrepid coworkers who he once again led in a modified version of our workout. Conditions were incredibly windy, gusting at nearly 20 mph, and I was relieved I wasn't really trying to nail any arduous paces or lengthy distances. One of the main objectives today was to throw on spikes--which I haven't worn in basically two years--for the 300s to see whether I feel comfortable racing in them on Thursday night. To be honest, I'm really on the fence about it--I know the spikes will undoubtedly facilitate a faster time, but I may or not be able to train (or walk!) for the rest of the week. They feel particularly uncomfortable on my left foot thanks to a problematic bunion, so I may have to modify the actual spike configuration a bit if I'm going to make it work. Either way this will be a game time decision.

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Pack Mentality

4 mile w/u
Target: 3x1k @3:30 w/3:00 jog; 3x800@2:44 w/2:00 jog; 3x600@2:00 w/1:30 jog; 3x400 @78 w/1:00 secs jog
Actual: 3:28, 3:30, 3:31; 2:42, 2:44, 2:43; 1:58, 1:59, 1:58; 78, 77, 74
2+ mile c/d
Total: 12-12.5 miles

Unlike last week, the objective of this workout wasn't necessarily to see how far I could push myself or how fast I could go, but rather to practice running comfortably hard with an increasingly short amount of rest. With my trusty coach and newly healthy pacesetter at my side, Jordan and I set off for the soft surface of the Marblehead rail trail/bike path. Although straight and almost completely flat, the terrain runs somewhat slow due to the dirt and rocks and occasional uneven footing. Given today's goals and my desire to limit the pounding on my body, it was the perfect choice.

Despite the pedestrian starting pace, I initially struggled to settle in. I found myself checking my watch every few hundred meters, worrying about whether the pace was too fast or too slow and projecting my finishing time based on different landmarks on the trail. In fact, for almost the entire first half of the workout I missed the point completely. Finally Jordan reminded me to pretend like I was midway through a 10k race on the track, tucked into the pack and completely focused on the person in front of me. In that situation you're rarely worried about pace or splits; all that matters is remaining relaxed and controlled and expending as little energy as possible. Once I readjusted my mindset, stopped looking at my watch and simply locked into step behind Jordan, the entire tone of the workout shifted. In the end I actually surprised myself by recovering almost immediately after the 400s, to the point where a minute of rest almost seemed excessive. I finished feeling strong and confident thanks to Jordan's help and encouragement.

And now for some optimal post-workout recovery...a four hour drive to New York! Big Apple, here we come.

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Piedmont Park Workout

2.5 mile w/u
Target: 2xmile @5:30-35 w/3 min. jog; 3x1200 @4:08-09 w/3 min; 2x800 @2:40 w/2:00; 2x600 @2:00 w/2:00
Actual: 5:29 (3 min jog), 5:26 (3:00); 4:00 (3:00), 3:59 (3:00), 4:01 (3:00); 2:40 (3:00), 2:35 (2:30); 600 @1:58 (1:30); 400 @73
1.5 mile c/d
Total: 11+ miles

I don't really have time to write about this right now, but I'll have even less time until Monday so I want to at least jot the details down. A few quick points:

• Did this on a ~one mile road loop in Piedmont Park. I'd planned to use the crushed gravel Active Oval but upon arrival we found it was quite muddy with several ankle-deep puddles.We made a game time decision to switch to the road.
  
• The loop was relatively flat and fast. First 800m was gradually uphill with a sharp, almost 180-degree turn at 600m, while the second 800m was slightly downhill to flat.
• From the first interval, I was running hard. Really hard. I had to augment the rest and change the last two intervals because I didn't think I could do another 600 at the same pace. I took advantage of the slightly downhill section and cranked out a hard 400 instead.
• This was likely the first, last and only time I've ever dropped Jordan in a workout. Clearly he is coming back from injury and hasn't worked out in several months, but that doesn't mean I won't give him a hard time about it.
  
• I'm still light years away from where I need to be in May, but today's effort gives me hope. Everything was done at my current 5k pace or faster.
• I'm glad to have my workout buddy back!
  

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Return to the Track

3 mile w/u
Target: 2x200m strides @40; 1x400m @80; mile @5:20; 1k @3:20; 600m @2:00
Actual: 37.7 (200m jog); 41.9 (200m jog); 79.3 (2:00 jog); 5:15.2 (4:00); 3:18.4 (3:00); 1:54.3
1 mile c/d
Total: ~7.5 miles

According to Jordan, it was necessary for me to step on the track so I could wake my body up and kindly remind it that workouts below 6-minute pace do exist. Okay, fair enough. But it's been so incredibly long since I've done a track workout, even longer since I've done one without Jordan pacing me and longer still since I've touched 5:20 pace--take all that into account and, suffice it to say, I was feeling a bit nervous about hitting the oval today. But I suppose it had to be done.

After delaying things as long as possible until a 2pm "lunch" hour, it was finally time. Fortunately our office is located literally a quarter mile away from the Beverly High School track, which is actually quite a nice facility. I jogged a comfortably long warmup while Jordan, who is still recovering from various ailments, also put in some time on his feet. Once I stepped onto the track for the workout portion, he promptly took my watch. I would be running on nothing more than feel and the splits he would call out at every 200 meters. Jordan purposely started things off with 2x200m and 1x400m, all intended to help me hone in on 80-second pace--which, as I mentioned, isn't exactly a familiar feeling. (In fact, I'm pretty sure the last time I ran an entire mile in 5:20 was when I "paced" Alana at the High Point 5k last year. I say "paced" in quotations because essentially I ran four laps before she left me in her dust. Needless to say, this memory did not set my hopes sky high for today's effort.)

As you can see from the splits above, the 200s were wildly inconsistent. It didn't help that I was facing a stiff 15+ mph headwind on the backstretch, which made it even more difficult to correlate pace and effort. I was able to settle down and dial things closer to the correct tempo with the 400, but I still remained skeptical I'd be able to run the same pace for four consecutive laps. What's sad is that plenty of high school girls run 5:20 miles every day, but for me it's about as rare as leap year. Taking that into account, I was quite surprised to not only run well under 5:20, but to do so completely solo and largely into the wind. Thanks to the ample recovery jog (plenty of time for my nausea to subside), I was able to maintain basically the same pace for the 1000 and 600 as well. I didn't exactly break any records, but for my first such outing in quite some time it was pretty much best case scenario. And just think, if I can just string together five more 5:15 miles back-to-back I just might have a shot at making the 10k Trials! Actually, when you put it like that, I definitely won't quit my day job.

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Longest Track Workout Ever

3 mile w/u + strides
Target: 3200, 2000, 1600, 1200, 1000, 800, 600, 400, 200 all w/400m jog
Actual: 11:50 (5:55/5:55), 7:14 (5:46 through mile), 5:44, 4:14 (2:49 through 800), 3:30 (2:48 through 800), 2:44, 2:01 (79 through 400), 76, 35
Total time: 58:17 for 14.2k/8.8 miles (11k workout plus 3200m jogging)
3k cooldown
Total: ~14 miles

Any way you dice it, this workout was destined to take up a large chunk of time. Jordan and I were up well before 6am to prepare, and after firing off a few work emails we put on our costumes and headed out the door. Continuing with the past week's trend it was unseasonably warm this morning, and I was already sweating in my light windbreaker by the time we reached our destination at Village School. (This is the track that eluded me several weeks ago which I erroneously thought was located at Marblehead High. Turns out it's not that far away, and Jordan and I have been using the adjacent grass fields for some of our evening shakeout runs ever since.) The warm weather also brought with it a prevailing wind which would prove especially obnoxious on the top curve of the track, but fortunately my trusty coach and pacer would be front and center to provide me with a significant drafting opportunity throughout the workout.

Last night when we were discussing this morning's details, we revisited the blog archives to find a similar effort that took place when we were visiting my parents for Thanksgiving last year. This time around I wouldn't necessarily be shooting for drastically faster times, but rather increasing the total workout volume from 8k (6 miles including jog recoveries) to 11k (8.8 miles including jogs). Two weeks after that session last year I ran 21:05 for 6k at USATF Club XC Champs, so I certainly wasn't in terrible shape at the time. With all that in mind, I was interested and not just a little bit eager to see if I could sustain similar paces today for a longer duration.

As is often the case with me, the first half of the first interval felt uncomfortable and a bit choppy. It took well over a mile for me to settle in and allow my limbs and breathing to relax. I quickly learned that checking my watch after each lap would make for an extremely long morning, so I decided just to glance at key markers in each interval and otherwise simply focus on tucking in behind Jordan. There was a point midway through when I had a minor mental freakout--for some reason I thought the sequence went "1600, 1200, 800" and I had no idea there was actually a bonus 1000 tucked in there--but otherwise I grew more comfortable and confident as the workout progressed. Once the 1000 came and went, I knew the most difficult sections were behind me. While Jordan added on an extra 200 meters hard after each of my intervals, I tried to keep the 400-meter jogs between 2:15 and 2:25. This seemed to be just the perfect amount of time to allow my legs and lungs to recover, maybe even a bit long as the interval length decreased. I may or may not have run blades out for the final 200, which was more of an homage to my training with Tanya at Queens than an actual attempt to muster up more speed; either way, the lighthearted moment indicated that I hadn't completely drained my energy or gone to the well.

Overall I was satisfied with my execution of the workout, especially compared with the November 2010 workout, and I could tell that Jordan was as well. I cannot stress enough how much of a help he was from start to finish--I literally could not have done this, physically or mentally, without him. So often he sacrifices his own training to improve mine, and I try never to take that for granted. His efforts certainly did not go unnoticed today. I know Caitlin and I both are already looking forward to him doing the same for Friday's tempo. It will be just like old times! Just a few easy runs between now and then before the band gets back together again. Can't wait!

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Good Old-Fashioned Southern Road Trip

3 mile w/u + strides
Target: 200m-300-400-500-600-700-800-700-600-500-400-300-200 w/60-90 sec. rest
Actual: Above, starting at 5:30 pace down to 5:15-5:10
2 mile c/d
Total: 9 miles


Charleston's Cooper River Bridge

After a few hectic weeks of work and travel, I was beyond excited to spend a few days relaxing with my parents and Jordan in Charleston, SC. Though Jordan frequently visits accounts there (and was actually in town the previous week), neither my parents nor myself have ever been. After receiving what turned out to be a fabulous hotel recommendation from a friend and a vague idea of some touristy things we wanted to do, our trip began to take shape. Once my parents touched down in Charlotte on Sunday afternoon we set off for our riverside peninsula destination.


Ma mere et mon pere

In short, though the trip was wonderful from almost every perspective, one area that proved less than pleasant was running. With lows barely bottoming out at 80 and highs cresting the mid-90s (with humidity percentages following suit in the inverse), finishing a run with shorts that looked as though I'd fallen into the Cooper River was pretty much the norm. On Monday morning's easy run with Jordan and my pops I didn't mind it so much. The pace and conversation flowed easily and we were able to steal a few patches of shade, plus it's hard to complain about the gorgeous view with the Battery to our right and the harbor to our left.


Enjoying some R&R on the pier near our hotel

Tuesday morning was a different story.

At Jordan's suggestion, we rose before the sun to venture across the bridge to Mt. Pleasant for a track workout. He's worked out once or twice before with Irv and his crew from On the Run, so we hoped to meet up with them for a few laps together around the oval. As we exited the car and eased our groggy legs into a long warmup jog, I remarked to Jordan that even at 6am the conditions were reminiscent of the sweltering 13.1 Chicago from several weeks ago. An auspicious portent it was not. Even though the workout Jordan had prescribed (read: made up during our jog) didn't sound terrible, my already sweat-soaked shirt indicated that it wouldn't much matter. With a burgeoning bad attitude rising quicker than the sun, I rather petulantly whined to Jordan that he should have to pull me along, just like old times. Though I'm pretty sure he hasn't done so much as a stride in the past few months, he agreed without hesitation. I had my old partner back in action and just in the nick of time. Within the first few intervals I could tell that my breathing was unusually labored and my heart rate quicker than normal. The hot, damp air seemed utterly devoid of oxygen as I struggled to gulp enough down in between intervals. After the first few I stopped clicking my watch and instead concentrated on not falling off Jordan's hip or, worse, dropping out. I overheard Jordan saying that the 800 was 2:40 and the second 400 was 75, but other than that I honestly don't know many splits. It's been a while since I felt quite so terrible during a workout, and that's saying something. It wasn't my finest hour, but thanks to JSK I got it done.

Though the workout conditions weren't ideal, our recovery protocol certainly was. The expansive whirlpool tub in our room and easy access to the hallway ice machine made a post-workout ice bath a no brainer. I replenished (possibly over-replenished) my lost calories with pumpkin french toast at breakfast at our hotel, the Vendue Inn, and a huge burger from Pawley's in Columbia on the drive home (as seen on Guy Fieri's "Diners, Drive-Ins and Dives"). Not surprisingly, a few good meals proved to be a great way to cap off our trip and erase any lingering disappointment from my workout! I can't wait to travel to Charleston again--only maybe I'll wait until autumn next time.

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Rustbuster Workout

2.5 mile w/u + strides
Target: 5k course uptempo (~6:10-6:15 pace), 4 mins. jog; 9xpond loop (600m) w/2 mins. jog: first 3 "easy," middle three "medium," last three "hard"
Actual: 5k @19:11 (6:11, 6:15 (hill), 6:02); 2:09, 2:10, 2:13, 2:04, 2:04, 2:06, 2:01, 2:00, 1:59
1.5 mile c/d
Total: 11-11.5 miles

As the title would suggest, I fully expected to feel a bit rusty during my first workout since the marathon. Having not dipped below 7:30 pace in two and a half weeks, I found myself feeling uncharacteristically nervous as Jordan and I drove out to McAlpine for today's effort. Fortunately Mother Nature provided me with a beautiful, gorgeous, perfect day for a workout, so clear and sunny that I was almost willing to overlook the gusts of wind intermittently whipping around the pond. For the first time in as long as I can remember, I planned to undertake this workout solo. Normally I have Caitlin or at least Jordan along for the ride, but the mid-day hour and Jordan's bum Achilles meant that neither would be able to accompany me. Fortunately Jordan was willing to take my splits; in hindsight, I might've bailed during the tough second section of the workout had he not been there to hold me accountable.

After an easy warmup and some strides I was ready to begin. Seconds before starting, Jordan demanded that I hand over my watch; a cheap trick, I thought, given that I'm hardly a good judge of pace right now. Though he promised to meet me at the mile markers to read my splits, I would largely be running on feel. I took off with the wind at my back and felt great through the first mile, nice and relaxed, and was relieved to hear Jordan calling out my split right on pace. The second mile was a bit tougher due to the hill and the wind around the pond, but the third mile is where I really felt uncomfortable. My breathing was fine, but my entire body felt tight and stiff. My footfalls sounded harder than normal and my stride couldn't have been less fluid. This split ended up being the fastest of the bunch (and don't worry, Jordan moved down farther than the marker to accomodate for this being the "short" mile), but it was also the most frustrating as I was never able to find a rhythm. As soon as I finished I began jogging around the pond, mentally telling myself to put that section behind me and focus on the shorter 600-meter loops to come.

Looking back, the last time I did a somewhat similar workout was just before Club XC Nats in December. I ran that bear of a session with Caitlin and Jordan, beginning with mile and hill repeats and finishing up with 5xpond loop. I remember the weather conditions being similar today and being grateful to have Jordan's ample girth to tuck in behind as we ran into the wind around the lake. Today I would have no such luxury, and it really made a difference both mentally and physically. I felt decent during the "easy" portion (not sure what happened with the 2:13 that snuck in there), but about halfway through I told Jordan that the "medium" intervals felt quite a bit harder than the intended effort. Not only have I not worked out in weeks, but the wind was really starting to wear me down. That said, I was pleasantly surprised to be able to find another gear and finish out the workout as planned despite having to navigate an obstacle course that included, in no particular order of annoyance, a lunging dog, a flock (herd?) of inconsiderate mallards and a variety of wayward pedestrians. My legs were toasted at the end, but I got it done. Though this workout was far short of remarkable, things certainly could have been worse. I'm sure I'll be sore tomorrow, but I have to say it feels good to be back.

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Club XC Nationals Prep Workout

2+ mile w/u
Target:
Part 1: 3x6 mins. w/first 90 secs hard, 3 mins. rest
Part 2: 4xhill loop (500m), 1 min. rest
Part 3: 5xlake loop (~600m), 2 mins. rest
Actual:
Part 1: 3x6 w/mile splits of 5:42, 5:35, 5:33
Part 2: 4xhill @ avg. 1:52
Part 3: 5xlake @2:00, 1:59, 1:59, 1:58, 1:57
1.5 mile c/d
Total: 11 miles

For at least a week, Jordan has been scheming to create a workout for me that would, as he rather gleefully put it, "take me to the well." Another time he boasted it would "make me vomit." The closer we came to the fateful day, the more excited he became. I have to admit, I was starting to get a bit worried. Fortunately I was able to recruit Caitlin to join me on her lunch break for the first 2/3 of this behemoth, which boosted my spirits more than she probably realizes. As many of you know, she and I will be teaming up with a handful of other speedy ladies to represent the Charlotte Running Club at the USATF Club XC Championships hosted here at McAlpine next weekend. To say we are familiar with the course is an understatement, but Jordan wanted us to go over some specific sections and tactics to help us be best prepared for our upcoming race.

Part one of the workout was designed strictly to simulate the chaos of the start. The starting line at McAlpine is not very wide to begin with and proceeds to narrow onto the dirt path almost immediately. Going out hard at the gun will be imperative unless we want to be stuck back in 100th place going into the woods. Thus, for the 3x6 minutes Jordan had us practice going out hard--what felt like a sprint to me--for the first 90 seconds, then settling into a more comfortable, but still pressed, pace for the remainder of the interval. I must admit that this ended up being the toughest part of the workout for me, as I simply haven't sprinted nearly all out in a long time. Fortunately I was able to regain my composure after the first 90 seconds and continue pushing in a more controlled, relaxed manner to come through the mile marker in a respectable time. Caitlin ran incredibly strong for this part of the workout, and I was content to tuck in behind her and Jordan for the duration.

Part two sent us straight to the hill. For those of you who are unfamiliar with the McAlpine course, it boasts one solitary hill, and I can assure you now it will be a doozy on race day. The fact that it's a short, steep uphill followed by a shorter, steeper downhill, all on dirt, means that there is almost guaranteed to be at least one person who goes careening down and tumbling into the pond at the base of the hill. The women's 6k course traverses the hill twice and the men's 10k course three times, which makes those odds even greater. No doubt it will be most challenging on the first pass, which comes just over a mile and a half into the race when people will still be bunched together. Today our pack was only three deep, but even at that I had to force myself not to be overly timid on the descent. There are definitely a few spots where a carelessly placed foot could result in disaster, but fortunately all of us remained bipedal today. After the third interval Caitlin had to call it a day due to time constraints and chest congestion (which seems to be going around), which left me solo save for my coach/pacer for the rest of the workout.

Surprisingly, I began to feel the strongest and most confident at the time when I'd expected the worst. Guess that's the benefit of setting the bar low. After finishing up the final hill repeat we jogged over to the pond, where Jordan wanted me to practice running fast with tired legs. This was the point when I was most grateful for his presence, as a stiff wind gusted against us for the first half of each lap. Every time I stayed tucked behind him for the first 300 meters, then tried to open up the stride and finish hard with the wind at my back. It wasn't until the final two that I truly began to feel the weight of the entire workout descend upon my legs. It was time to wrap things up. I managed to save the best for last and finished with my fastest split of part three, exhausted but thankfully nowhere near the vomiting that Jordan had so hopefully predicted.

During the slowest cooldown on Earth, Jordan and I were able to reflect on the workout. It had gone just as well if not better than either of us had expected and provided me with a much needed confidence boost for Club XC. If anything, it showed me that while I still might not be very fast, I'm stronger than I thought. Certainly the same can be said for Caitlin. I can only hope we will reap the benefits of this during the second half of the race next weekend.

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First (Short Bus) Workout

AM: 3.5 miles
15 mins. core
PM: 2+ mile w/u
Target: (600m @6:00 pace, 100m jog, 300m @5:20 pace, 200m jog) x 6
Actual: Basically that
2+ mile c/d
Total: 9 miles

For my first workout back post-injury, Jordan devised a "fun" (his words) track workout involving changing gears while running continuously. I thought/hoped the 6-minute pace segments would seem fairly easy--after all, I'd just run that pace for a half hour last weekend and today was only being asked to do so for a few minutes at a time--but I figured that the shift in pace, combined with the whole "jogging rest" aspect, would wear me out pretty quickly. The 80+ degree, 80+ percent humidity certainly wouldn't do me any favors either. The only thing I had going for me was my trusty pacer, a one mustachioed Jordan Kinley, who promised to keep me on target pace throughout. He's never let me down before, so I was more than happy to let him take the lead.

I wish I could say that I knocked this workout out of the park, but to be honest it kind of just solidified the reality of where I am right now. As predicted, the 600s felt easy and relaxed, almost a jog, but as soon as I tried to ratchet things down to a faster clip I just felt off. My left hamstring and glute tightened up, my stride felt jerky and the pace was just plain uncomfortable. Knowing that this was my 5k pace just a few short months ago was a bit humbling, but I was determined not to allow myself to get discouraged and wallow in self-pity. Where I'm at is where I'm at, and the silver lining here is that any sort of workout will equal significant fitness gains at this point. I may not have set the track on fire today, but I'm willing to accept this as a starting point.

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Myers Park All-Comers Pre-Race? Sure, Why Not.

PM: 3 mile w/u + strides
Target: 2x1k @3:25, 2x600 @2:00, 4x300 @fast
Actual: 3:25, 3:22, 1:59, 2:00, 48, 49, 50, 49
1 mile c/d
Total: 7 miles

You may be asking yourself: "Why is she doing a workout? I thought she had sworn off intense training for the rest of June." Well, for the most part, that still holds true. However, I had to modify things a bit when my boss, RFYL owner Tim Rhodes, challenged me to a race; to be specific, he challenged me to beat him by a minimum of two minutes at the Myers Park HS All-Comers 5k next Tuesday. At stake? Loser does the winner's job (and earns the winner's salary) for a day. Simply put, it was an offer I couldn't refuse.

That's not to say that it will be a cakewalk. Sure, Tim is just a few ticks shy of 50, but this spring he ran 38:30 for 10k and 3:05 on an "off" day in the marathon. I would estimate that his potential 5k time next week could range anywhere from 18:40 to 19:15, which means I'm going to have to hustle to beat the two-minute mark. Also throwing a wrench into the plans is the midterm I have for my summer class that same evening. The all-essay exam is scheduled to begin at 6:00, while the 5k is tentatively set for 8:00, which means I'll be lucky if I can squeeze in a few laps and a stride or two for my warmup. Needless to say, the confluence of these factors is why I decided I should probably cobble together some semblance of a workout tonight. You know, seeing as I haven't done so much as a stride since the Boston 5k two weeks ago.

The plan was for Jordan and I to drive out to Providence Day just past 6pm today. He had 5xmile on tap, and I would have him there to encourage me in case I completely imploded. My prescribed workout was neither fast nor long, but I'll admit I was a bit nervous since I've been slacking off so much the past few weeks. It didn't help that I'd developed a pounding headache and sore throat--the beginnings of a cold?--a few hours earlier, or that I was still rather full from a late lunch. As we finished the warmup, I was just hoping to get through the intervals in one piece.

Surprisingly, and 90+ degree temperatures notwithstanding, I felt great on the k's and 600s. I'm sure it helped that Jordan abandoned his own workout attempt after a few laps and offered to pace me instead. The pace and effort felt very smooth and controlled, which I wasn't expecting after several weeks out of the saddle. The 300's were a different story. I'm really slow, and getting below 50 is an epic struggle for me. After three I told Jordan I couldn't possibly do another one, but he wiped my arms and shoulders down with a cold washcloth and nicely (but firmly) told me I needed to finish. Somehow I managed, but I'm thankful no one but him was there to witness me flailing about on the final 100 meters.

Afterward, my stomach was wrecked. Blame it on the heat, or the shock to my system, or the aforementioned large lunch; whatever it was, I felt nauseous throughout the cooldown and insisted we cut it a few minutes short. I couldn't even muster up the desire to eat dinner later that night--which, if you know me, is about as dire as it gets. Despite my body being in shambles post-run, I'm pretty pleased with how this baby workout went. More importantly, I'm fired up to throw down with Tim on Tuesday night.

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A New Workout Distance

AM: 3 miles
PM: 3 mile w/u + strides
Target: 10x600m @5k pace w/2 mins. rest; hammer #9
Actual: 1:59 (79 through 400m); 2:00 (80); 1:59 (79); 2:00 (79); 2:00 (78); 1:59 (79); 1:58 (78); 1:57 (78); 1:54 (76); 1:57 (78)
2 mile c/d
Total: 8.5-9 miles

So, I don't think I've ever actually done a 600 workout before. The down side is that I have nothing to really compare this workout too. The up side is also that I have nothing to compare it to. Vaguely I had the notion of coming through the 400 at my goal 5k pace--5:20 per mile, or 80 per lap--then just trying to maintain that pace to the finish, but I had no idea how comfortable that would feel or if I would be able to maintain the intensity throughout the workout.

For the first Tuesday in as long as I can remember, we had plenty of sunshine on the track. Looks can be deceiving, however, as it was still bitterly cold outside thanks to an unfriendly 20mph wind. The problem with the JC Smith track is that it's set up so high relative to the city, which means that the wind can blow from essentially any and all directions at one time. This definitely presents a challenge when you're attempting to run fast, which I was (relatively speaking) today.

Now that I've got my excuses out of the way, I can say that the workout ended up going pretty well. (I'm hesitant to agree that it was my best workout ever, which Simmons told me afterward, but it's a nice ego boost nonetheless.) Looking at the splits, I started out right at goal 5k pace and gradually brought it down to goal 3k pace or faster. In fact, the "hammer" was probably right around goal mile pace (yeah, I'm not a miler, I get it). The wind did prove challenging and made for quite a bit of fighting on the backstretch, so I'm pleased that I was able to maintain the pace throughout. I went through the 400 as fast as I ran my open 400s last week, and put in 6k worth of work today versus 5k last Tuesday. It certainly didn't feel easy, particularly the last few, but given the outcome I can confidently call my first 600 workout a success.

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