Adrienne Langelier Racing

...now...where was I???

It has been a fast and furious past week and a half. Exams, projects, work, social obligations, training, friends leaving Huntsville :(, etc. etc. I have not really had time to train, but I have made time. You have to do that sometimes. I personally find it better than the alternative. Sure, my TrainingPeaks log will not be as detailed as I would like it everyday, but at least I'm able to keep doing what always gives me a sense of normalcy when I'm going through a big (stressful and exciting!) transition in life. Anyhow, personal and philosophical ramblings aside, here's the scoop:

Saturday's long run was awesome, I put in just shy of 15 miles in 1:51, roughly a 7:28 pace. I finally was able to get myself out the door at about 6:30 and beat the heat. As I was finishing up, I got to watch a little of the 7Hills 5k going on by SHSU.

Monday was pretty standard, with 8.5 easy, yesterday was a mixer for work: kind of a late celebration for a classmate's wedding and my soon departure (I think they're happy about that one, Hehe). Being the dedicated athlete that I am, I made sure and left plenty early because of what today had in store.

What was assigned was another solo (I miss Knox!) track workout. And this one did not get off to a necessarily good start. I switched on my Garmin, hit "mode" and it shut itself down-crap! I tried this sequence 4 different times before giving up and just going with the Timex. I have done with that before many times, and I could make do with it today. Off I went to the Bowers Stadium track, where I worked out at last week. Upon arrival, it was locked up tight. Not one gate open-crap again! That left me with one option, head down the up-and-down route towards Prichett Field and it's granite splendor. Prichett it was!

At least I got my 1.5 mile warmup jogging to the track. Coach had me doing 12 x 400 in 1:20 plus or minus :03. I was instructed specifically to stay as close to that range as possible. That was the goal today, nothing fancy, just hitting my stride and getting some (or a dozen) 400s in. This was probably the most repeats I have done in a workout. To abate my stress from the past week and frustration from the morning, I tried some sports psychology on myself. If you know me at all you know I love that stuff.

Here's some of the things that helped get me into the rhythm, or "zone" as I titled this: First, I had to calibrate where I should be at 20om so I know I'm hitting the 5:20 pace, I found that being at about :39-:43 did the job. Next came the hand to knee position focus, if I felt as if I were tired, I would just think of where my fist was relative to the opposite knee. Focusing on relaxing was another thing helpful; relaxing on the run is still a work in progress with me, at least I'm aware of it!

The result this morning was favorable, I only overstepped one interval by a second. Repeats were: 1:22, 1:16, 1:19, 1:18, 1:21, 1:20, 1:20, 1:21, 1:17, 1:20, 1:20, 1:21. I think I managed to stay in my zone this morning, I also learned that I can manage splits just fine without the Forerunner. All things considered, this one turned out all right. Even the Garmin rep was helpful, that thing is out for warranty tomorrow!

It has been a rather long week, it's midterm time in my last-ever summer session, and the stress has been a little more than I expected. As it is likely no secret to those who know me, it is my nature to be hold myself to very high standards. I do not see this as necessarily a bad thing, but something to keep in check. If only I wouldn't have "blew up" on my first quiz (to use running vernacular), I may not be so edgy. So much for reading so far ahead-at least it's something that isn't going to be too detrimental. Needless to say I have been studying probably more than I need to, partly out of paranoia.

This week is a fairly big exam week, however, I have maintained training (as it is almost necessary to do so) and it has gone rather well-all things considered. Running is always good for stress relief, there are laboratory studies for that!

My mileage is slowly increasing each week, as is my fitness, which is exciting. I am counting down my remaining morning Huntsville runs, and put in a great 9-miler Monday morning.
Today was another unique track workout. Though I did not make it down to training group, I at least was not completely alone at the University track. The coaches and trainers were gracious enough to let me work out while football drills were going on. I actually found it pretty entertaining (not bad scenery either ;-)).

Prescribed was 12 x 100s with 1.5 mile warmup and cooldown, with the 100s around :18/300m recovery. My fastest was :16 and slowest was :19. I have to point out that going fast is kinda fun. I started out this morning not really feeling it, but left feeling pretty good. This evening I put in an easy 5k with a friend. Wednesdays I'm finding that I like putting in little 2-a-days. They feel productive and recovery between isn't bad. Right about now, they're good breaks from the cranial force-feeding.

Periodization can be a nice thing. Just as one begins to feel burnt or returns don't seem as great as they used to, this concept provides a great physical change and mental break. Cycling from one training stage from the next helps emphasize different training aspects, such as speed, strength, threshold, etc., making the total package complete.

Last night brought a little fast-twitch awakening and a little bit of nostalgia for the workouts I did in J.H. and H.S. Though my track career in H.S. was minimal to none, we did such things in soccer off-season-granted the coaching now is much higher quality! Bill mentioned that at this stage, plus Boston being still months away, a mental break from the long repeats was in order. I found this workout to be appropriately tough, yet enjoyable. If heat was a factor, I felt it didn't hamper me too badly.

Listed: 1.5 mi WU, 800 in 2:50, 400 in 1:20, 200 in :35, 100 (yes, 100 meters!) in :18. All with 400 recovery except for the 100s; x 2, then 1 mile CD.

Result (give or take): 1st set: 800 in 2:42, 400 in 1:14, 200 in :33, 100 in :16. Allyson Felix, I'm not, but I thought I held my own ok on the sprints! 2nd set: 800 in 2:44, 400 in 1:17, 200 in :34, 100 in :15.

The total workout turned out to be give or take 6.5 miles. Daily total (includes AM treadmill jog): 9 miles. I find that I like doing little 2-a-days.

After cooldown I crahsed the core workout for the Happy Feet program, and had just enough energy to get through some extra corework. All in all, a good evening's training....wishing Melissa a swift stay at day-camp! :)

After some initial disappointment in my time trial on Wednesday night, my satisfaction with running a PR grew as the week went on. Thanks to all of those who offered their insight on that matter. The rest of the week called for some easy, more unstructured running-notably with no GPS. Coach Bill wisely prescribed running according to what feels easy, and I took advantage.

It's funny how some of us (especially yours truly) get attached to the lithium ion-powered devices that drive our workouts. I am particularly fond of mine, for it has helped me pace my way through a lot of good workouts and races. I find myself checking my run data more than I should at times. As many runners can probably attest, it is easy to get hooked on numbers-all the time. Once again, I foundd it nice to leave the Garmin on the shelf for a spell and use something more like a kitchen of car radio clock to time my runs. I did this on Thursday, heading out for an easy 6. Friday was a busy day of assessing and a non-running day. Saturday called for about 12 at whatever I felt was easy.

I looked at the calendar and realized that I only have a handful of weekends with Huntsville State Park in my backyard, so I spent an early Saturday morning on the trails, putting about 13.5 in and enjoyed every minute. In a previous post I mentioned getting somewhat bored with all my routes, so ran familiar loop in reverse at the park and kind of made my own course as I went. I have run enough out there to know the distances of the individual trails. I never once thought about time-I just headed out before the heat really set in and took in the morning. Somewhere in the last 2 miles, I saw probably the largest deer I have ever seen in Texas and stopped to watch it. If I was timing myself, I likely would have just zipped by, but I paused long enough to see it just stand there and stare at me!

Today I slept in, if you call waking up at 8:30 sleeping in, and did an easy 5 on the treadmill (I like A/C). Usually I am at least a little sore or fatigued from a longer run, especially on the trails. This weekend, however, that was not the case. I felt as if I had done nothing the day before and jammed to some tunes for a bit.

Tomorrow brings my usual 8ish on the hills-with the GPS back on at a low to mid 7 pace. As structured as I tend to be towards my training, it morale-boosting to "detox" every once in a while and just run. I expect to have a fresh and fun training week starting tomorrow morning. This miles are slowly increasing... :)

A mixed bag is probably the best way to describe last night's track workout. There was a good turnout, I had a good time cheering everybody on and socializing, and I PR'd in the mile (an actual mile, according to the coach), and the food and conversation at the Goose's Acre afterward was great as usual. I left Knox, however, relatively unsatisfied. I feel as if something held me back from performing better last night (well, there was some heat...). This turned out to be a decent workout, but not my best. What bugs me the most is the nagging feeling that I could have done a better job.

Prescribed was 1 mile at best effort for time, and then 4 x 400 at whatever pace I put up in the previous time trial. I laid down a 5:32 mile time, and completed the 400s in 1:17, 1:20, 1:18, nd 1:17. The 400s I thought were good, even after feeling heavy-legged after the mile.

On one hand, how can I complain about a 5:32? That is a fast time, I am lucky to have the ability to run it. What I think was lacking was the "x:xx time of go home" mentality. I merely showed up, ran it, eased up a tad when I thought about completing the 400s, and did not get the 5:20ish time I did not hold myself to when I got out there.-I just did enough to get under my previous time. I will attribute yesterday to a lapse in discipline and leave it at that. I can use it as a motivator-a "psychological refresher" of sorts.

This morning I took an easy 10k consisting of running to the track (a preventative due to soreness behind my knee), completing 2 miles there, and back. I did not play music, I left the Garmin and just ran. Anyhow... little pity party over- , I will not have an "A" day everyday, and that is something I have to remember as I mature as an athlete. Today is a new day.

I found myself semi-reflective once again on my enjoyable easy run this morning. I don't know about the rest of us, but every now and then I have those runs where I switch to autopilot and the mind takes over (or as much as it is capable of doing on a Monday before 7 AM!). Thoughts shifted from reflecting back on the past couple years here in Huntsville to the best ways to enhance the rhythm of my stride; I found that focusing on the placement of my hand to the opposite knee is a good way to dial in (I need to remember this as I run a mile at best effort on Wed).

For a sampler of the more non-technical ramblings:

Boredom with the same routes has definitely set in, this place is only so big-and my creativity only so small! At least this last just a few more weeks....

This town has been good to me nonetheless. If it weren't for this place, I would not have met all the people I have met and formed relationships with, not started the process of becoming the runner I aspire to be, not have such an enriching, challenging experience helping me launch my career as a counselor/therapist.

No matter what kind of morning I am having, there will always be those hills to climb! They too, have enhanced my running.

I will have brand new places to run when I relocate at the beginning of August. It will be like a suburban adventure! I just have to watch out for more traffic!

As much as things are changing as I graduate soon and change jobs, a lot will stay the same- which is comforting and exciting.

Obviously, I have Huntsville and SHSU to thank for a lot of things-I may complain about the place a lot, but it has been a gateway for a number of blessings. In the meantime I have bunches to do, but it's gonna be fun! Living life and taking it all in stride in both a real and methaphorical sense.

...I guess that's a lot to process while putting in 7 miles. The last bit of the run I had to make the quick decision to avoid Bowers Blvd. and turn or hammer up the thing (or ease up, sorry Bill!)-most days I skip the hill, having had enough already-today it brought the perfect end to a sticky (though cooler) jaunt around town.

After an up-and-down day yesterday, I was tired but relieved to be able to attend Wednesday night track. Funny how whenever I get stressed, my mind immediately gravitates toward my next workout. At any rate, I definitely benefitted from some endorphins and encouragement from Coach Bill and friends!

From what I can recall, given structured training is still relatively new on my radar, I have not done too many cruise intervals as I had been prescribed this week. After basking in my PR glory from the weekend, I was actually happy to see 6 x 800 in 3:00, instead of 2:50 something. It turned out to be just the workout I needed: challenging, but not blazing and just enough speed to make it interesting.

Result: I did hit all my splits faster than 3:00, but not too much. I am still getting the pacing and discipline down (as I always probably will be). At least there's progress.

1.5 mi warmup: just over 8 min pace-conversing with Pre (I mean Bill C.! I had to throw that in there!:) ) caused me to not pay as much attention to the watch.
6 x 800 w/ 400 recovery jog (goal pace 6:00 on intervals):
2:52, 2:58, 2:57, 2:58, 2:52, 2:55 (or something along those lines)
1 mile cooldown

Total distance: 7.64 miles.

My work felt solid and I didn't fade too much toward the end. I could definitely tell the difference of taking a full recovery lap in 2:00 versus faster paces. The goal is to incorporate this pacing, give or take, eventually into my longer races. Let the work begin!