Hope everyone had a great July 4th! I enjoyed it with some good friends and went to an awesome fireworks show in their community park. We literally sat right under the fireworks, we could feel the particles falling on us. It was a great day.
I got out of bed at 6:30 this morning for my last Key Workout: 800m (Run hard at 98%) x 4, 3 min recovery in between each. Even though the workouts didn’t call for a warm-up, I felt that this early in the morning, I needed one. I ran for about 10 minutes around the track and started into the first interval. I tried to go as fast as I could and be breathless, but it was still warm, and 94% humidity, so I was a bit conservative. I was still quite comfortable, and maybe could have gone faster, but I tend to doubt myself too much. Maybe when fall comes I’ll feel better about taking chances.
I really enjoyed my track workout. It actually gave me some flashbacks to elementary school when I used to compete in track. See, once upon a time, I was a sprinter. And actually, for a few grades I was the second fastest girl in my grade. I think they started try-outs in the 3rd grade. We would compete with other schools in our district. And if you placed in the top 4 in an event, you would go to semi-finals with other school districts. I was always on the 4-runner relay team. Being the second fastest I was the starter runner a few times. A few times they had me compete in the 100m dash. I never really took it seriously. Never trained hard. But I loved to run fast and pass other kids. My older sister happened to be the all-star athlete. She competed in all the events: 100m, high jump, long jump, shot put. She may have done the 800m also. I’m thinking coach thought I had similar athletic abilities as my sister, so when I was in seventh grade, he put in me in the 800m event. Again, never really trained. Only did a few training runs after school not putting much effort. I’m pretty sure I came in second to last at the actual track meet. Haha.
I read an interesting article the other day on Runner’s World, “Sprinters are born, not made”. Obviously, I’m not at all Olympic track material, but it got me thinking, that somewhere in me, that “second fastest girl in her grade” still exists. And although I will never again compete in a 400 meter relay, or 100 meter dash, I have the races I run now. But the competition is not against other runners. It’s with myself.
Sunday: Key Run, 55 easy, started with my husband for a mile warmup.
Monday: 40 minute Turbo Jam cross-train.
Tuesday: A.T (Aerobic Threshold) Run. 10 easy, 20 brisk, 5 easy. At 86° only managed brisk speed to be 9:30 min/mi.
Wednesday: CrossFit. 4 min AMRAP (as many reps as possible), 2 min rest, repeat. 10 deadlifts 95 lbs, 10 boxjumps, 10 ab mat sit ups. Felt pretty good about doing this workout at the Rx level. Managed 5 sets and 14 reps.
Friday: Key Run, track workout 800m x4. Avg min/mi: 7:22, 7:26, 7:29, 7:00.
Level 4 done, 31 points. I cut myself a bit of a break this week. Only ran 3 times, and did 2 cross-train days. But I still feel like I worked hard, and I did earn enough points to move on to level 5. I actually dreaded the track workout all week because I feared the speed. Now that it’s done, I feel like I’m ready for the next challenge. Bring on Level 5!