Tag Archives: speed

Speed Run & Tabata Tuesday

I reached a new PR today with my running. I’ve been trying out the new run schedule and it seems to be working out well!

I did 6 miles on Sunday which was a bit rough because I was sick. It was flashbacks of my half marathon: the sweats, the cramps, the gurgling…but I made it! I pulled out the 6 miles with a 10:05/mi pace. Today was a 2 miler and although, I’m still sick (sinus cold), I was determined to make it fast. I made it with an 8:43/mi pace and was shocked because the second mile was 8:20/mi!!! Tonight was the Tabata workout and I mixed it up with some jumps and body weight training!! I always feel so good after those workouts!! Now, I’m looking forward to watching “The Following” while laying in bed!!!!

20130402-195258.jpg

How did you get moving today??

Landstuhl Christmas Market Race

So Sunday came quickly and I was debating back and forth whether or not I should attempt this race.  First of all it is the longest distance I have run recently and it was only my second run after my injury.  I made a deal with myself, I would slow down when I needed to slow down, or stretch or walk, or interval.  Whatever I needed to do in order to finish without hurting myself was A-OK with me…no time worries or paces concerns for this race! 

P1010610

Luckily I had two of my running gals with me for the race, Jodi and Jeannette!  They were kind enough to meet me there as we faced the cold together!  It started off pretty good.  I was okay for the first mile and a half.  I struggled a bit after that, I was feeling really dizzy and light headed.  I think it was the winter hat I was wearing. 

strecke%20(50)

I walked for a minute and then caught back up with the girls.  I got to the 2 mile-ish point and then knew I needed to interval it a bit and roll my ankle around some to stretch it out.  After that I was going solo, which was okay!  I took the hat off and set some small goals to help me keep going.  One was to pass this one guy who kept out pacing me.  I would catch up and then he would speed up, so I was determined to come in before him…

strecke%20(265)

I ended up ahead and then forgot about it.  I just focused on getting it done without getting hurt.  Of course, the last mile and a half seemed like a breeze, my pace picked up and I was huffing it!  I felt really good and really comfortable.  I aimed to finish in 55 minutes because I knew I would be a bit slower than normal, but I finished in 52:25, so that was good for me.  It may have been slow, but it was faster than I was expecting and it was even better because I was not hurt!!  Besides, I had a special boy waiting to high five me…there was no backing out when it got tough!

P1010636

We then enjoyed the markets, I took some pics with my boys who had matching red noses!!  We got some treats from Nicholas, some snacks for the hungry boys, looked around and then caught up with the other ladies from the race!  I love how my boys were all smiles for every part of the day, except the picture taking part!

P1010629

P1010630

The Ramstein Runners all got together and enjoyed a group shot in front of the tree! You cannot beat supportive women to cheer you on no matter what your pace or goals!  There is always someone there to give you a motivating word, or a pat on the back as you struggle!  I wish everyone got to have such great women running next to them, I am very lucky!!!

P1010638

 

Any Christmas races coming up for you?  How do you like to motivate yourself during a hard run?  What support network do you have as you reach your goals?

A Happy Reunion…

Today was the day that I have been waiting for!  The day that I can run after my injury…damn you peroneal tendon!  The morning did not turn out the way I wanted to since Gavin had a rough night.  The plan was to go run 2 refreshing interval miles with my girls and then enjoy some coffee at the Brit Café…instead, I ended up on my treadmill in an empty room.  Ah well, I got to run and that was all that mattered to me!!  I was able to reunite two old friends of mine…my treadmill with my Nike Free Runs.  Since the injury I am going to SLOWLY use my vibrams and incorporate them into my training little by little…until then, Nike Frees it is!

 

I started with a 4 minute warm-up and then split my run into 3:1 intervals.  I ran the first interval at 5.3mph and then each interval I sped up.  I made it up to 6.6mph, which is very fast for me.  I was sure to make the most of this H.I.I.T Run since I need to get endurance and speed back after these 20 days of no running.  I felt a bit gassed, but I always fall quickly if I take breaks/time without running.  I felt myself feeling tired more quickly than I normally would have.  What was my solution when I wanted to even stop during one of my teeny 3 min intervals???  I sped up and repeated “Soft feet, strong legs” in my head!

Image98

Even though I had some speedy intervals, I only ended up with an average 12:28mile…that is the 1 minute walking coming into play…Next time I am going to do 1.5 miles with no intervals, and then 2 miles with no intervals.  I am going to work on distance before I really worry too much about speed.  Speed will come with more cross-training and strength.  In the meantime, I am going to enjoy every minute of my training and be so thankful for it!!!  Whew, I am so relieved I am running again!!

Image99

Being able to run again isn’t the only thing I am thankful for….but, more on that tomorrow!!