Beginners and Beyond

12

My Run Last Night............ Freaking BadA$$ !!!!!!! (Read 89 times)

FreeSoul87


Runs4Sanity

    I didn't get my run in until 8 p.m, and so by the time I posted in the Dailies last night everyone was pretty much done checking it out. So I decided since I am so happy and excited about how my run when last night, that I would post again.

    I had planned on just running an easy 5-6 miles and hope for no pain or soreness, but around mile 3 all that changed and I just sucked it up and sped up. Honestly I couldn't stop myself, it felt better to be going faster and I could definitely feel the effort. I ended up running 6.2 miles in 1:00:47 with a pace of 9:49, that isn't the magical part, though that is my fastest. Mile for mile you will see where the magic (and desire to puke and pass out started)

    Mile 1 - 11:32

    Mile 2 - 11:12

    Mile 3 - 10:58

    Mile 4 - 9:21

    Mile 5 - 8:05

    Mile 6 - 8:10

    and the last .2 was 7.29

    I am so pleased with those last 3 miles, I have never reached so close to a sub 8 minute mile pace before and I definitely could not have kept it up much longer though this does give me hopes to keep pushing my boundaries.

     

    Okay, I am done Big grin

    *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

    PRs

    5k - 24:15 (7:49 min/mile pace) 

    10k - 51:47 (8:16 min/mile pace)

    15k -1:18:09 (8:24 min/mile pace)

    13.1 - 1:53:12 (8:39 min/mile pace)

     26:2 - 4:14:55 (9:44 min/mile)

    redrum


    Caretaker/Overlook Hotel

      Wow!  Significant drop in pace.  I have one of those tiny thresholds for pace. I'm almost alway somewhere between 8mm and 9mm.  Slower or faster than that just doesn't  agree with my bio unless it's for short distances.

       

      Those last 3 miles are MUCH faster.

       Randy

      Nakedbabytoes


      levitation specialist

        Nice running!

        That's a heck of a pace variance over 6 miles. How you feeling this morning?

        I always notice my quads feel faster paces the following day more than anything else does.

        FreeSoul87


        Runs4Sanity

          Wow!  Significant drop in pace.  I have one of those tiny thresholds for pace. I'm almost alway somewhere between 8mm and 9mm.  Slower or faster than that just doesn't  agree with my bio unless it's for short distances.

           

          Those last 3 miles are MUCH faster.

           

          I know, if only I could start out like that. I am wondering how I am going to get THAT during Saturday's race, I might have to do a warm up run of 3 miles early in the morning before heading out to the race. I am hoping with this training and improvement that I can increase my threshold for pace, practice makes perfect Smile or better than before.

          *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

          PRs

          5k - 24:15 (7:49 min/mile pace) 

          10k - 51:47 (8:16 min/mile pace)

          15k -1:18:09 (8:24 min/mile pace)

          13.1 - 1:53:12 (8:39 min/mile pace)

           26:2 - 4:14:55 (9:44 min/mile)

          FreeSoul87


          Runs4Sanity

            Nice running!

            That's a heck of a pace variance over 6 miles. How you feeling this morning?

            I always notice my quads feel faster paces the following day more than anything else does.

             

            Not as bad as I expected, I honestly feel like I could do 3-4 easy today.... BUT  I am going to rest, stretch and ice for the next 2 days before my 5k.

            *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

            PRs

            5k - 24:15 (7:49 min/mile pace) 

            10k - 51:47 (8:16 min/mile pace)

            15k -1:18:09 (8:24 min/mile pace)

            13.1 - 1:53:12 (8:39 min/mile pace)

             26:2 - 4:14:55 (9:44 min/mile)

            Nakedbabytoes


            levitation specialist

              Yeah, don't. Take it easy and rock that thang on Saturday! I hope an RR will follow? Girl, you got this! Good luck!

              robinde


                Great job!!

                  Freaking BadA$$ is right!

                  kristin10185


                  Skirt Runner

                    Bad ass for sure!!! GREAT run, you go girl!

                    PRs:   5K- 28:16 (5/5/13)      10K- 1:00:13 (10/27/13)    4M- 41:43 (9/7/13)   15K- 1:34:25  (8/17/13)    10M- 1:56:30 (4/6/14)     HM- 2:20:16 (4/13/14)     Full- 5:55:33 (11/1/15)

                     

                    I started a blog about running :) Check it out if you care to

                    FreeSoul87


                    Runs4Sanity

                      Thanks all, if I do anything these 2 days it will be a walk if the weather is nice enough. There will definitely be a RR afterwards, even if I can do a 9-9:30 pace I will happy and excited and happy. We will see though, I've decided that I am going to get up early enough for a 3 mile warm up run, nice and easy to get my legs going and then give it everything I can at the race. I am going to try for under 10 minutes in the first mile and then kick it the last 2.1 (if all goes well).

                      *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

                      PRs

                      5k - 24:15 (7:49 min/mile pace) 

                      10k - 51:47 (8:16 min/mile pace)

                      15k -1:18:09 (8:24 min/mile pace)

                      13.1 - 1:53:12 (8:39 min/mile pace)

                       26:2 - 4:14:55 (9:44 min/mile)

                      dyrstr8s


                      invisible

                        That is quite an increase in pace!  Those last couple miles or so would get you to 25Tight lippedx in a 5k.  I see in your siggy your goal is to PR under 29 minutes.

                         

                        Not to be a spoil sport, but there was a certain RWOL BFer who would do these sort of things, post them, and get a royal beatdown for how dumb it was.  I hope you did some kind of a cooldown at the end of your run.

                         

                        Anyways, best of luck this weekend!  You have a great PR in you, I just hope you didn't use it up last night.

                         

                        ETA: not sure why the emoticon.  I guess "colon x" equals that.  I meant 25 : xx

                        FreeSoul87


                        Runs4Sanity

                          That is quite an increase in pace!  Those last couple miles or so would get you to 25Tight lippedx in a 5k.  I see in your siggy your goal is to PR under 29 minutes.

                           

                          Not to be a spoil sport, but there was a certain RWOL BFer who would do these sort of things, post them, and get a royal beatdown for how dumb it was.  I hope you did some kind of a cooldown at the end of your run.

                           

                          Anyways, best of luck this weekend!  You have a great PR in you, I just hope you didn't use it up last night.

                           

                          ETA: not sure why the emoticon.  I guess "colon x" equals that.  I meant 25 : xx

                           

                          I thought you put that emoticon there. My driveway is like .3 miles and I normally stop enough to give myself a half mile cooldown walk for runs like these, not so much for an easy run but for long runs and tempo runs I do. If I don't do my runs out at my house, then I always try to give myself at least .25 miles for a cool down. Yeah I don't go to RWOL anymore, I liked a lot of the people there (and those people have moved over here, though some haven't), but there were those that I didn't like and so far here I am very happy with the people I socialize with and I haven't had any issues. I don't think I did use it all up, I am going to take it easy today and tomorrow and just do a warm up 3 miles a couple hours before the race.

                          For the past few months I normally haven't been able to get my runs in until later in the evenings and then my weekend long runs more in the afternoon so when I do run in the morning I seem to feel tight in my legs, hopefully getting up 3 hours early and doing an easy 3 mile run/jog will loosen my muscles and have them ready for the race. Hopefully.

                          *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

                          PRs

                          5k - 24:15 (7:49 min/mile pace) 

                          10k - 51:47 (8:16 min/mile pace)

                          15k -1:18:09 (8:24 min/mile pace)

                          13.1 - 1:53:12 (8:39 min/mile pace)

                           26:2 - 4:14:55 (9:44 min/mile)

                          Docket_Rocket


                            Great job on the run.  Now rest up for the 5K.

                            Damaris

                             

                            As part of the 2024 London Marathon, I am fundraising for VICTA, a charity that helps blind and visually impaired children. My mentor while in law school, Jim K (a blind attorney), has been a huge inspiration and an example of courage and perseverance. Please consider donating.

                            Fundraising Page

                            Just B.S.


                              Great job! But I will make a suggestion on the warm up strategy if you don't mind.

                               

                              My understanding is that in order to get the physiological benefit from a pre-race warm up that the warm

                              up should ideally  finish 10-15 minutes or less prior to the race start. That is the way I  do them

                              whenever possible.

                               

                              Since 3 miles is essentially the same distance as a 5K it seems to me that doing it several hours prior

                              will just be sapping your energy stores and not providing you with the benefits you are looking for. 

                               

                              Just throwing that out there in the interest of you having your best race possible.

                               

                              Perhaps others can chime in on that topic?

                              dyrstr8s


                              invisible

                                Great job! But I will make a suggestion on the warm up strategy if you don't mind.

                                 

                                My understanding is that in order to get the physiological benefit from a pre-race warm up that the warm

                                up should ideally  finish 10-15 minutes or less prior to the race start. That is the way I  do them

                                whenever possible.

                                 

                                Since 3 miles is essentially the same distance as a 5K it seems to me that doing it several hours prior

                                will just be sapping your energy stores and not providing you with the benefits you are looking for. 

                                 

                                Just throwing that out there in the interest of you having your best race possible.

                                 

                                Perhaps others can chime in on that topic?

                                Yeah, not an expert here, but I find maybe a ten minute very easy jog followed by 4-5 strides at 5k pace works for me.  And like JBS says, try to finish the warm up about 10 minutes before race start, but keep moving, walking.

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