week 12 wrap-up

Boy, this week was actually a tough one.  Couldn’t rest on my laurels from the half, still had work to do.  Lotsa mileage up in here!

So track this past week was a ladder.  2 x 200, 400, 800, 1200…then repeat in reverse.  I was granted a little bit of mercy and was allowed to swap the second 1200 with an 800, as long as I did the one 1200 under 5:05.

Interval Time Pace
200m 0:46.97 6:17.95
200m 0:47.22 6:19.97
400m 1:38.22 6:35.17
800m 3:19.47 6:41.27
1200m 5:03.10 6:46.49
800m 3:19.37 6:41.07
800m 3:19.32 6:40.97
400m 1:37.61 6:32.72
200m 0:47.08 6:18.84
200m 0:45.06 6:02.59

So all were under target, except for the 1200, the original target was 5:00 but I’ve had trouble hitting that as of late…especially with legs that just ran a half 2 days earlier!  Hence the deal that was made 🙂

Thursday was the total opposite…as I had a Flyer event in the evening and had to miss the group workout, my assignment to do in the morning was a 4-mile tempo at 7:35-7:40 pace.  That definitely did not go as planned.  Yeah, it was dreadfully humid, but my legs were definitely tired…I knew it when I tried to do a couple of strides and my legs weren’t responding.  But I threw myself into it anyway, and wound up with 7:53 pace…the first 3 miles barely under 8, but picked it up for the last mile, which was 7:43.  And my heart rate data even backed things up-was much lower than it should be for a tempo effort, meaning the legs were tired.

So the legs felt better for today’s 14-miler, which I did in the park while running in the opposite direction from the 18-mile Tune-Up race…and it was good to cheer for and chat briefly with other teammates and friends, but boy the humidity was deadly.  Even though I took my gel somewhere between miles 7 and 8, by mile 12 I felt under-fueled and my legs felt shaky-had a feeling it was a fueling error I had committed before.  With the humidity, I probably needed 2 gels instead of 1, or I needed to have taken Gatorade and not just water.  But really, I hope this humidity takes a hike soon-so glad I did my half last weekend instead of this one!

But got it done, and had the afternoon free to enjoy the Yankees game…ah a nice victory over the Sawx!!  But oh boy, crazy how the Sawx’s playoff hopes really lie in the Yankee’s hands this week-literally!!

And the men’s marathon world record fell today in Berlin!  (and Haile falters once again…I think he’s done)  But wait a minute, they used pacers…so it shouldn’t count!!  Hey after all, women aren’t allowed to use male pacers.  Yes, I think this new ruling by the IAAF is ridiculous.  It’s one thing to do this going forward, but previous records should NOT be voided. That said, in my opinion…I don’t know why it matters if a record is run in a mixed or women’s only race…pacers or no pacers, their legs still had to do the work. A pacer can only do so much-they don’t run the race for the athlete.  And I’m not sure if the USATF is gonna follow suit, but if they do…I feel more bad for Deena Kastor than Paula Radcliffe-at least the best time in a women’s only race that can count for a world record does still belong to Paula…Deena would get stripped of a record entirely.  (Looks like the USATF does keep track of records set in women’s-only races as well as mixed races…though I think the time they have for the marathon is outdated, shouldn’t it be Kara Goucher’s 2:25 in NYCM 2008?)  I’m sure the Chicago marathon organizers are pissed about this too…their race is in 2 weeks, there is no separate women’s start, so now their race can’t count for any women’s records?  Anyone want to take bets on how long this ruling will last?

One thought on “week 12 wrap-up

  1. Today was gross! My long run sucked. My theory was that it was because it was the day after a race, which has never worked out well for me, but maybe each time I have tried to do a long run after a race it has been humid and disgusting outside…hmmm.

    And wait…men can use pacers but women can’t?!?!? wtf. I think its ridiculous to strip people of titles they already had. For such an “objective” sport there has been a lot of drama lately. I understood the drama when I was a figure skater, but as a runner…not sure I get why there should be so much drama.

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