It’s Racing Time

This Saturday is my first race (where I’ll actually be racing for time) since I found out I was pregnant a year ago. I’m getting anxious, nervous, excited to race again.  I’m running the Hot Chocolate 10k in Prospect Park.  If I run a sub-42, I can apply for the Saucony Hurricane Team.  I haven’t raced a 10k in years – the last one was in 2008 when I was deployed to Iraq.  I’ve never trained for a 10k.  So I’m not totally familiar with how I should be running this week, tapering (if, at all), and resting.

Love this quote:

I reached out to my friend, Mike, late last week to get his opinion on what type of run I should do this past Saturday.  My marathon training plan called for 16 miles.  I wasn’t sure if that would be too much on me before this weekend’s race and whether I should switch the workout to a longer tempo or progression run instead.  Mike recommended that I stick to the training plan and then focus on shorter distances during my speed workout this week.

So that’s what I did.

Yesterday’s speed work was a total change from what I am used to doing. I mostly focus on 1600 (mile) and 800 (half-mile) repeats during marathon training.  I came up with the workout as I was putting my youngest down for a nap and after he was asleep, proceeded to head down to the basement with my oldest to do it.  I knew I wanted some short distances but also wanted to do a few longer ones:

  • 1 mile Warm-up: 8:45
  • 1 x 1600m: 6:07
  • 2 x 800m: 3:00, 2:58
  • 4 x 400m: 1:27, 1:27, 1:26, 1:25
  • 6 x 200m: 40, 40, 39, 39, 39, 37 (11.2, 11.3, 11.4, 11.5, 11.5, 12)
  • I did a mix of an active recovery (1/4 mi jog) and full rest in between the repeats

6 total miles including 3.75 miles of speedwork

I really loved everything about this workout.  Random thoughts:

  • It was challenging with a lot of speedy repeats, but I felt like it flew by. (I think part of the reason was that my oldest son was playing in front of me the whole workout so I was half concentrating on him and what he was doing.)
  • I haven’t done 200m repeats since my basketball playing days in college.  
  • I used to love sprinting.  I ran the 200m event when I was on the track team in high school (my best time was ~27-28 sec).
  • While 200m repeats aren’t necessarily the best distance for marathon training, it was SO fun to change things up and really pick up the pace for a short period of time.  
  • I felt like a total bad a$$ for cranking the treadmill up to 12.  First time ever I’ve ever done that!!  
  • So mind boggling to me that if I were to run my last pace for 26.2 miles, I’d still only run a 2:11 marathon.  Can elites do speedwork on a treadmill?  
After my workout, I found a small package waiting for me on my front stoop.  LOVING all the bright pink colors!!  I’m hoping the weather for Saturday warms up a bit so I can wear some of these for the race.

Women’s Ignite Singlet  
Women’s Cha Cha LX Tight Short
Women’s Ignite LT Bra

What is your favorite speed workout?  Do you ever incorporate shorter sprint distances?

Favorite color to wear while running?  

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    36 thoughts on “It’s Racing Time

    1. HOLY SPEED DEMON!!! You have totally got this sub 42 with a workout like that. I am seriously so excited for you and I want to hear all of the details!!

    2. Whoa!! I think that I would face-plant immediately if I ever tried to crank up the treadmill to 12. haha. SO excited for you!! You are going to rock the 10K. I have to look up the course info and if it’s not terribly cold, I might drag the boys up to watch. Can’t wait to see you!
      Christine @ Love, Life, Surf recently posted..How Content Brew saved my blogMy Profile

    3. Good luck in your race! I’m sure you’ll do fabulous! Man, you are in beast mode with that speed workout. Whew, I’m tired just reading it. I’m going to have to steal that one (with times modified because I am WAYYYY slower than that) for some speed work before my spring half.

      • HAHA. Thanks, Catie! Definitely try the workout!! My plan was to do 8x200m but my youngest son had woken up from his nap and was really fussy so I stopped. But I had wanted to do a mile for each distance of the repeats!! =)

    4. Great workout, great body, great mail swag…great Mama! Good luck! I think you’ll rock it, and I plan to steal your speed workout! Just not anywhere near those times right now. =)

      My favorite speed workout is either doing yasso’s (LOVE them) or doing what my coach coined “the beast” which is running a pre-determined pace for 1/4 mile, 1/4 jog, 1/2 mile, 1/4 mile jog, 3/4 mile, jog, and 1 mile, jog. The end gets gruelingly hard if you are the “right” pace!

    5. Good luck for your race…I thought about entering this one, but I had a premonition it was going to be cold :) Actually I think it will warm up. My favorite racing colors are pink and purple. Purple I love all the time, pink, just for running – super girly to combat sweating like a pig LOL
      Ghada recently posted..How I’m Keeping My Running ResolutionsMy Profile

      • HAHAHA. I know! I really did not want to be running a 10k in the middle of winter – UGH! But this is the last weekend for me to get a qualifying time to apply and I needed all the time I could to get more speed workouts in.
        I am obsessively checking the weather. I just hope it’s not super windy or snowing (which it has been showing that it will be off and on for Saturday) =)

    6. Awesome!!! I love short distances! My favorite is definitely 100m sprints. I haven’t done one since last summer(then hip put me out all fall/winter). Then my best 100m was 16sec/400 1:25. I’m hoping to get back to speed work this spring :)
      Good luck at the 10k! I know you’ve been working for that Saucony Hurricane team spot hard!
      beka @ rebecca roams recently posted..Avoiding the 7’s + Weekly Workouts RoundupMy Profile

      • Man, I haven’t done 100 sprints since high school!! Those are some awesome times =)
        Thanks so much, Beka…and thanks for all of your support lately! Means so much to me =)

      • Natalie! Speedwork helped me drop 32 min off my marathon time!! I had never done it before and once I started, I saw HUGE improvements. The workouts are my toughest of the week but there is nothing like the feeling after a hard speed session !
        That’s prob what I’m wearing on Sat – grey or black capris and some layering situation on the top!! =)

    7. wow!! Look at that fit mama after a workout! I’m excited for you and your 10K. I love that racing distance. I used to hate it but pacing is EVERYTHING. I used to start out like I was running a 5K (big mistake!) which is why the last few miles were torture. Once I learned to pace it better I actually sped up the second half and I’ve really enjoyed my last few 10k’s. It’s a good distance because you have a few miles to get in the groove and find your rhythm and then you just have to hold it a few miles and you’re done. A 5K is just so fast by the time you find your pace the race is over. Anyway, those are just my random 10K thoughts. Excited for your first comeback race!! You have put in all the hard training so now you just need to believe that you can do this. A sub 42 minute 10K is YOURS!! :-)
      Tia @ Arkansas Runner Mom recently posted..In sickness and in health… LR training weeks 5 and 6!My Profile

      • AGHHH! Tia! You are my inspiration right now. I swear. When I was doing those repeats yesterday I kept thinking of you. Thanks for your thoughts on the 10k. I always go out too fast and so I’ve been trying SO hard to visualize a slower first couple of miles and then speeding it up at the end. My only worry is that the course is pretty hilly – treadmill running is easier (for me at least) than running outside, so I guess we will see!! xoxo

    8. I think you totally have the sub-42 looking at your numbers! Very excited for you.

      That was a great workout you did. I hate 400s and 200s, but I think they are really good neuromuscular conditioning, even for the marathon.

      Finally–you look amazing! You really did not just have a baby!
      misszippy1 recently posted..One run at a timeMy Profile

      • I hope so! The course is not easy – definitely has some pretty good uphill portions (and it’s almost 2 full loops of the park – UGH).
        I go back and forth with what I’m liking at the moment. I think I just like changing it up – anything to get me out of the routine of either mile repeats or 800s…
        And thank you =) The running definitely pays off, I guess!

    9. Great workout Michele! You are going to rock the 10k and really surprise yourself! I agree with Mike that you should keep the long run training plan (especially since you aren’t peaking for this race) and just cut back to shorter workouts this week. Can’t wait to hear how it goes! Cheering for you!
      Jen B recently posted..Running at Disney, Family Runs, Chilly RunsMy Profile

      • Thanks so much, Jen!! I know – in the end, running sub-42 and applying to the team is secondary compared to my focus right now – the NJ Marathon – so better to stick to that plan that start changing things up.
        Thank you for all of your wonderful support during this – it really means so much to me =)