Most people never run far enough on their first wind to find out they've got a second. Give your dreams all you've got and you'll be amazed at the energy that comes out of you.
Workout #1 Speed Workout
Today, at o'dark thirty I headed to the York Field House to meet up with some other crazy morning runners and do a speed workout. The doors opened at 4:50 a.m and we started our warm-up on the track. Most of the group was doing an 800 workout. Coach had me scheduled for a hard, run between a 7:00-7:10 pace. I shared with my coach that I was nervous about the workout this morning and she gave me some great advice. She said, "Remember race yourself and use others to help you reach or hold fast paces. Leg turnover is key, fast light feet!". With her words echoing in my mind, I lined up behind a fast group and started on my way. The group I was running with took off and started flying. I kept up with them for one lap and then fell into my pace. The first few sets felt great. Then, reality set in. I wanted to run these sets hard so bad, and I wasn't going to give in. No matter how bad it hurt, I kept pushing every set as hard as I could. This was my one chance to run hard today and I wanted to make it count. I have to admit, the slow lap in between the 400s was a welcome relief to the workouts. I looked at each set as a new opportunity to hit my mark. On the 8th set I felt my legs start to give. Instead of running with a quick turnover, I felt like I was running with two steel poles. What was going on? I kept pushing harder and harder but the finish line for the set was nowhere in site. Oh, man, how I wanted this lap to be done. Finally, after a lot of mental focus and sucking wind, I reached the end of the lap. I told myself that was just one set. I needed to regroup and focus on the next set that was coming up. With a little help from my friends that were watching my form, I sucked it up and got back on track. Before I knew it, I was on my last set. My legs were tired, my lungs were burning and I was mentally exhausted. One more time. Don't let up. Run hard! I ran my last lap as if I needed a fast time to re-qualify for Boston. Everybody else was off the track and done with their workout. I was running solo. I told myself, "run so hard that they are going to want to stop and watch what you are doing". Leg turnover, quick strides, heavy breathing, arms swinging and with the "I believe" chant running through my head, I crossed the mark. I had finished my final set. Exhausted, I started my cool down with a huge smile on my face. Wow. What a workout!!!!
Speed work days are really important to me. To me, the results of a speed workout represent the truth. Your workout inputs from the other days determine your output on speed day. There is no lying, and no excuses. If you fall short, then it is revealed to you what you need to work on to get better and reach that goal in the coming week. It is also a great teacher of pace and mental toughness.
Sets 8 and 11 were slower than my goal pace. This tells me that I have room to improve and things to work on to reach 12 out of 12. Overall, I can see that the hard work I have been doing is paying off. That is a good thing. And, with some encouraging words from my fellow runners, this was a great way to start the day. Even if its 6:00 a.m. and the sun hasn't even started to rise.
Went home, tried to catch up on some work and got my son ready for school.
Workout #2 9:30 a.m. Core Routine
Headed to the gym to do 30 min core workout. Some of the exercises that I started with back in December have become to easy so additional weight and adjustments have been added to make them more challenging. I like this core routine and can tell that it has helped me get stronger and has improved my running form.
Workout #3 10:30 a.m. Swim Workout
Headed down to the pool for my swim workout. Today is a 2025 yard swim.
The water on my legs felt great. Almost like a massage. The workout flew by as I was concentrating between the different sets. Water was warm today. Not too warm and not too cold. It was perfect for a long distance swim. Finished my 75s and jumped out of the pool. I was tired from all the exercise throughout the day and hungry. It was time to eat a Recovery Bar and head home.
A great day of working out. I am very grateful that I have the physical ability to do all of these things. Thanks Coach for your words of wisdom. Thank you ERC for inspiring me at the track and thank you Ashley for joining me at the Courts. Great to have some company!!!!
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