Stopping on a repeat, and paced by a 12 year old. Just your run of the mill tempo workout :)

The email last night to Jerry after the workout:

Little mental hic-cup tonight :(

Workout: 4x10-12 at tempo w/ 2 minutes rest, 2 mi WU and CD

Recap:
2 mile warm up. Legs felt a little rested, but weird. Like I didn’t have good control over them (or had sort of forgotten how to run?).
Started the 1st rep. Decided to do 11 minutes, in the middle of the Daniels range. Maintained 6:11 pace (around 1.75+ miles). A little bummed, since I really was hoping this would be a breakthrough workout, at the fast end of the pace targets, that it would feel easy, etc. Don’t know where that expectation came from – maybe because of the rest day (usually my legs recover quick) and the wonderfully cool weather. 6:11 is still fast!

2 minute rest, then started 2nd. Mentally pushed a little harder. 6:09 pace for this one.

Started 3rd. Had a hard time making my legs turn over right. After 1 mile, my watch clicked off & I looked down after 30 seconds. 6:30 mile pace for that little bit. It was up a little hill, but for some reason, mentally, I checked out & STOPPED. What?!? {the combined pace for everything at that point was 6:14, still within my target times}

Then I didn’t know what to do. Disappointed in myself. It was just 2 seconds of a mental check-out and there I was, stopped. Do I start again and finish the 4.5 minutes? That doesn’t make sense (at least for the purpose of the workout). So I decided to take 2 minutes of rest and start again. So, started the 3rd one again. I started this one with a lot clearer head (no expectations of trying to hit the faster end of my times, instead just focusing on running easy & finishing) and maintained a 6:08 pace. Legs weren’t as tight & moved a lot better too. Much more fun without expectations!
Then found a random biker on the 2 minute rest & asked if they would ride alongside me on the last one. She was 12 or 13  and bikes around the HS a lot so has seen me more than a few times.
She did & that helped a lot. Maintained 6:05 pace, and it was fairly easy.

So… I need to get better at running these things alone. I’m OK on the shorter reps (previously longest tempo reps were 6 minutes), but this was the first longer one. Need to work on getting that mental toughness back. I’m usually good with that, so I’m sure it’ll come. Also a good reminder just to run hard, without too many expectations.

Nichole Porath

Nichole is a blogger, elite level runner, and coach. She ran professionally for Brooks for two years after qualifying for the 2012 US Olympic Marathon Trials. During that time she founded TNC endurance, where she coaches and motivationally speaks to organizations large and small. This blog details her rise to national-level racing, and continues to follow her as she gets back into racing after starting a family. Read on, friends!

1 comment:

  1. Nice run there, I read your post and I get some idea that motivates me in my running career.

    zbsports

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