Tale of two workouts: lemonade & an audience

During what was probably simultaneously the busiest, hardest, and generally most awesome week of my training thus far, the week that just ended, I ended up doing two workouts. I  mentioned two posts ago that I was leaving to do the “Michigan workout.” Well, no such luck. For the second year in a row, something went wrong and I didn’t end up doing it, meaning I haven’t actually done the workout since March 2011. Someday. I swear. Anyway, it wasn’t the end of the world. The track area was completely occupied because of a lacrosse game, and there was too much traffic to drive to another track. I had also already warmed up two miles to the track. I took control over the situation (there was a group of four) and decided we should do mile repeats on the neighboring roads instead. We did a trial loop together to figure out a good mile to use, and luckily got it on the first try (my sense of distance is getting good, what can I say). We basically just ran until our watches said 1.00 anyway, because we were all wearing GPS watches. We alternated directions and there were rolling hills the whole time, especially during the mile where I didn’t make a turn and improvised. Yeah that’s right, I got lost and made up the loop myself. It happens. I could tell I felt pretty tired though, almost moreso than after the 21-miler the week before (I only did 16.5 Sunday), so I chose to just do four repeats and then cool down two miles: 6:17, 6:31 (the one I accidentally made super hilly…), 6:21, 6:28. It was hard to compare the effort to track times, but I’d say I would have been hitting 6:08-6:14 if I had been on a track. Overall I finished feeling like I gave a pretty good effort but felt a bit flat. Being my typical corny self post-workout, I exclaimed that these were the “lemonade miles,” because we made lemonade out of lemons (the lacrosse players occupying the track). Ha, ha, ha.

 YASSO 800s

I don’t know where the fatigue went from Tuesday’s workout, but it was gone by Wednesday night and I was itching to run so much that I did a rare after-work run in the dark around 8:00pm, averaging 7:36 and feeling smooth. Maybe I was partially just mad that my bike tube was flat when I went to ride it in the morning. ( 😦 ) Regardless, the week was not over yet. Friday, I had a marathon of a day that included a 6AM-12PM work shift at one place and a 3PM-7PM shift at the other, giving me less than three hours – more like less than two – to do something worthwhile, running-related. Not to nap, who would think of that idea?

I was torn between a six-mile tempo on the towpath at 6:35-6:45 pace or Yasso 800s. Then on Wednesday night, I saw online that Jenny had beasted her Yasso 800s and it inspired me so much that I knew I had to choose them for my workout too. I got excited to see how my times this year would compare to last year. It was a wet and windy afternoon. I headed to the University track having recently remembered that there was an evening track meet there. A few teams had already arrived, and it looked like people were doing drills. Not many, though. Normally I would leave because I a.) don’t like to be in anyone’s way, I really should work on that because sometimes I don’t even recognize my own rights to be places/etc., and b.) I would hate it  if a coach told me to get off the track mid-workout…especially during Yassos, when I would not be stopping at all. Luckily, I took the risk and everything was totally fine. The meet didn’t start for several more hours, and hardly anyone was running on the track for more than 100 meters, and not even in lane one. Phew (I can only make lemonade so many times in one week).

Last year, I averaged 3:22 or 3:23. I remember there were a couple times I stopped after a hard 800. I was not feeling mentally 100% that day. This year, I did not stop once, or even want to. I know there are different versions of Yassos out there, so for clarity, I did 8 x 800m with 200m recoveries at a not-super-slow pace. I could have done 10 but I was short on time and I thought 8 was sufficient since I did the mile repeats two days before. The results….

So, I averaged ~6:24 pace (I could’ve sworn I calculated a 3:10 average, oops) for the 800s and 8:01 pace for the 200m recoveries, which I consider “normal pace.” I’m pretty sure I can credit the latter faster-than-“recovery” pace to the fact that 1.) There were a few dozen people around me watching, and if I ran them really slow I’d look lame for using the track if someone didn’t see me do the fast portions, and 2.) I was afraid I’d get asked to leave at any moment and wanted to get the workout done as quickly as possible without cutting it short. Sounds ridiculous I know, but hey – there is apparently something to be said for having an audience (of probably very good athletes) during a workout! Overall, it went by really quickly and I felt really good throughout. There was a strong headwind on the backstretch, but just as I made the turn after, I was almost being pushed by the wind, so it was both my friend and foe. While I’m not one to say that Yasso 800 times = Boston times 100%, it was a good workout regardless and it made me more confident in the way any good workout does. One more stat that’s pretty cool to think about: the workout totaled (I know Garmins are a little off on the track, but whatever) 5.02 miles in 33:09, 6:37 average pace. It might be fun to run one of the big five-mile races at the shore early this summer….

Girls on the Run!

The next day was my first day coaching Girls on the Run! It was pretty awesome. The highlight was a literal goose chase: a dog jumped in the pond to chase a swimming goose, and the girls freaked out and started sprinting the path around the pond chanting, “get the goose!” At this rate, they are going to learn the importance of pacing a lot earlier than is in their curriculum. The incident channeled my inner 9-year-old, because I thought it was just as hilarious as they did and proceeded to tell friends about it as I’m sure they did (and, I just told you all now…). I think it will be an interesting adventure for both me and the girls. 🙂

I forgot to take a picture (there are pretty yellow flowers among the brown branches on the little island!), but here's one of the pond we run around (also for Intervals!).

I forgot to take a picture (there are pretty yellow flowers among the brown branches on the little island!), but here’s one of the pond we run around (also for Intervals!).

Next, a recap of my final [really long] long run before Boston on Sunday, a day that ended up having an itinerary mimicking those in my book of hypothetical Best Days Ever (which only exists in my head as of now, if you were wondering).

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