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I Believe I Can Touch The Sky

September 3, 2009

I believe I can fly
I believe I can touch the sky
I think about it every night and day
Spread my wings and fly away
I believe I can soar
I see me running through that open door
I believe I can fly
And nobody else has to believe in me, except me.  Thanks Cris for mentioning Me First and the Gimme Gimme’s.  I dig them.

I won’t write about the fact, that I almost jacked up my knee yesterday doing wrong form squats.  I won’t write about the fact, that deep down I started panicking because the weather has turned into prime running weather, and I could have been sidelined.  I won’t write about the fact that even though I felt a twinge in my knee, I kept on doing wrong form squats because I needed to finish the workout.

A day off and 2 advil later, I will write about that fact that I did a kick ass speed workout.  My first EVAH.  I spent way too much time trying to set up Seth for the workout with no luck.  I am a technical geek that knows nothing.  Well, if you count pressing start and stop knowing something, then yeah I rock.  So, I did it the old skool ridiculous way.  I literally reset Seth after each interval.  Yeah, thats the way I roll.

I have to say I loved loved loved this workout.  By no means, is this an epic amazing workout, but I loved it.  I loved the sense of speed I felt running into the wind.  I loved how I ran right by somebody and how he told me afterwards that he couldn’t catch me even if he tried.  I especially loved how it made me feel right after I stopped to a very slow jog to recover only to do it again and again.

Now that I have experienced a speed workout, I am hooked.  I am addicted.  I want to do it again and again.  Ok, well once a week.  I think this speed thing is exactly what I have been looking for the entire summer.  All my frustration has been built on the fact that my pace has been stagnant and even though I ran my ass off, my pace just stayed the same.  I couldn’t understand why I wasn’t progressing.

Until today.

Speed workouts are where its at.  It may not be for every runner.  I guess it all depends what you want to achieve.  I now have a few races that I am signed up for.

October 24th – Nike Human Race in Prospect Park this is a 10K I believe.

November 22nd – Turkey Trot 5K up on the boardwalk where I run daily! WOO! Winner gets a turkey! I want to make this race a yearly tradition. I am friends with the man who is the organizer of this race. Good guy!  (ran this last year in 27.55)

November 26th – Prospect Park Turkey Trot 5 miler. Another race I want to make a tradition. What better than to run 5 miles and then eat?

December 12th – NYRR Holiday 5K Prospect Park

Of course PR’s would be phenomenal but I will do my best and that is the best I can do!!  But, I do have some thoughts flowing around in my head about how I want to handle these races.  I also realized today, that I do much better in shorter races.  I ran two very hard and disappointing half marathons, neither of which I reached my goals.  No excuses at all.  I just know I do better and enjoy shorter distance races.  So, why stress out thinking I “have” to run halfs or marathons.  I don’t and I probably won’t.

So, my workout today went something like this:

Warm Up – .50 4.54 (9.52 min/mile)
Interval 1 – .51 4.10 (8.16 min/mile)
Interval 2 – .50 4.09 (8.20 min/mile)
Interval 3 – .50 4.20 (8.46 min/mile)
Interval 4 – .50 4.15 (8.32 min/mile)
C/D – .50 5.33 (11.07 min/mile)

Question please:
What is the proper amount of time in between each interval do start the next one?

I feel great and really enjoyed this workout. ST4’s did their job. No biking today but I am digging biking a lot.  Whole different workout, whole different perspective, whole different blog post.

Some people create with words, or with music, or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, “I’ve never seen anyone run like that before.” It’s more than just a race, it’s a style. It’s doing something better than anyone else. It’s being creative.

EDIT:  I lost another toenail today.  That makes two with another very loose and flapping back and forth.  Just thought I would share.

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12 Comments leave one →
  1. September 4, 2009 12:33 am

    niiice job on the intervals! i love that you love the speed work 🙂 can’t wait to see all the progress that is definitely going to be coming soon!

  2. September 4, 2009 12:39 am

    Wooooooo… You sounds like you are making a terrific progress. Outstanding with the intervals you are working on. Speedworks are terrific for improving pace. I do smell PRs here. I think it is coming up very soon especially in the fall.

  3. September 4, 2009 12:51 am

    Nice job with the speed work. Once a week is all you need to do especially at the start; twice a week is fine as long as it’s spread out. Just don’t do speed in back-to-back days. Your times are good too — generally pretty consistent, which is what you want. You’ll want to work on slowing it down for that first one and then having your last one actually be your fastest one. As far as rest is concerned, I’m sure you’ll get a ton of different answers on that one. When I did speed work on a track (with an actual trainer), most intervals would include a very slow cool down lap, about a 1/4 mile. Sometimes it would be two laps. I think a lot of it depends on the workout. For 1/2 mile intervals, I tend to do 1/4 mile cool downs with a 1/2 mile cool down before the final interval. That being said, I always do a mile or so warm up before speed work. You need to make sure those muscles are ready to go or you might end up on the ground in some shit pain you’ve never felt before.

  4. michjoy61 permalink*
    September 4, 2009 12:57 am

    David thanks great advice. You know I was so pissed off that my first 2 intervals were faster than my last two. I knew I started out too fast and regretted it. I tried hard in the last interval but no go. So, now I know what to do going forward. Thanks David.

  5. September 4, 2009 1:34 am

    Great job with the speed workout! You nailed it. When i used to do speed workouts back in hs we would rest 30 seconds to a minute.. but that was between mile repeats. I’m not sure for shorter distances. If i find out though, i’ll let you know!

    This weather is PERFECT running weather and i’m itching to get back out there!!! Have a great weekend!

  6. September 4, 2009 3:09 am

    Great job on the intervals! My experience is that speedwork makes all the difference. Everytime I have included speedwork in my training I have improved my overall pace. Intervals are my favorite but tempo runs are also very effective.

  7. September 4, 2009 12:00 pm

    coach has us do warm ups first and we usually do walk for about half of the actual interval in between or something like that.

  8. September 4, 2009 12:23 pm

    Speed kills. That I already knew.

    But squats cripple? That I did not know.

    Thanks for enlightening me.

    Enjoy your newest addiction. If you ever decide to kick your speed habit, just set your Garmin to “Methadone”. Because you shouldn’t try to kick cold turkey; you should do it all gradual-like.

  9. September 4, 2009 1:56 pm

    “What better than to run 5 miles and then eat?”

    The Atlanta Marathon is on Turkey Day. Kicks off at 7 AM and home by noon. Stuff your face, and passed out by 8 PM 🙂 That’s the way I like to give thanks… LOL…

    Recovery intervals are usually half of your tempo interval. Nice work chica! Keep kicking arse…

  10. September 4, 2009 4:18 pm

    with half mile intervals, i like to recover for .2 miles. if you’re on a track, that’s run 2 laps, walk half a lap.

  11. September 4, 2009 8:43 pm

    Isn’t there some sort of side bar app for lost toenails? I think that I may have just identified a key niche!!!

    LOVE the intervals……even in spite of the knee. 🙂

  12. Sarah permalink
    September 5, 2009 7:17 pm

    See you at the Human Race in BKN? 😉

    @Wes, that’s awesome. Considering the amount that I eat on Turkey Day, I should start the morning by running a marathon and working up my appetite…

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