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General

Windy, Smoky, Uphill Repeats

  • Kerrie

Some days you have to squeeze in your workouts. Some days, you don’t have time for school to end so you can use the track. Today, was one of those days. But see photo above.

First, here’s the plan for the week:

Monday

1 mile warm up

10×400 repeats at a 7:16 pace

1 mile cool down

 

Tuesday

Swim or bike

Strength exercises

 

Wednesday

1 mile warm up

4 miles at Mid Tempo pace (8:28)

1 mile cool down

 

Thursday

Swim or bike

Strength exercises

 

Friday

Ab DVD

 

Saturday

Long run: 8 miles at an 8:43 pace

(Meeting with local runners for the Virtual Run for Sherry Arnold.)

 

Sunday

Workout DVD or bike

 

Today, instead of heading to the high school track for my repeats, I opted for the Cedar River Trail. But I had a tight schedule, so I couldn’t drive down to the other end where my out would be slightly uphill and my back would be slightly downhill. Instead, I went to the trail knowing I would be doing the last five repeats plus the last mile UPHILL.

What I didn’t think I’d be doing was those last five uphill and into wind gusts of 15-20 mph. Oh yeah, and someone had a bonfire going nearby. I felt like I needed to sneeze the entire time. (Note: Some of the time variations are due to me not hitting my watch at exactly .25 of a mile — some of them are at .26.)

First half: slightly downhill with the wind

1-mile warm up: 8:49 (oops — didn’t realize I was going so fast)

Repeat 1: 1:50 (7:16 pace)

90-second Rest Intervals (RI)

Repeat 2: 1:48 (7:16 pace)

RI

Repeat 3: 1:49 (7:16 pace)

RI

Repeat 4: 1:52 (7:18 pace)

RI

Repeat 5: 1:51 (7:17 pace) – someone hooted at me from a speeding car and scared the crap out of me.

RI

Second half: Uphill into the wind! Ugh.

Repeat 6: 1:51 (7:17 pace)

RI

Repeat 7: 1:52 (7:18 pace)

RI

Repeat 8: 1:53 (7:22 pace)

RI

Repeat 9: 1:54 (7:34 pace)

RI

Repeat 10: 1:59 (7:51 pace) – serious wind gust almost knocked me off my feet!

Cool down: 1.34 miles at 10:13 pace

The moral of the story is: Wait for the track to open.

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9 comments
  1. Jill says:
    February 6, 2012 at 3:28 pm

    What tri should we do together? Nice workout! Love the picture and the saying.

    Reply
  2. Ricole Runs says:
    February 6, 2012 at 3:28 pm

    Nice workout! That’s funny, I always make sure to start at the lower part of Cedar River too! The first time I bikes there I went the other way by accident and it wa so horrible coming back! It downhill isn’t really that noticeable but the uphill sure is! Nice splits! I have a track workout on the agenda tonight too I’m already nervous about!

    Reply
    1. Kerrie T. says:
      February 6, 2012 at 5:48 pm

      Ohmygosh! The first time I biked there I had T Junior in the trailer and I almost died on the way back to the car!

      Reply
  3. Allyson says:
    February 6, 2012 at 3:35 pm

    Those are super impressive paces – without a hill and wind. Way to get it done!

    Reply
  4. Jess @ Blonde Ponytail says:
    February 6, 2012 at 3:43 pm

    Your website looks fabulous!! And that poster is what I needed to read…I queen of its too windy to run outside!

    Awesome repeats!! When is your next race??

    Reply
    1. Kerrie T. says:
      February 6, 2012 at 5:49 pm

      Thanks, Jess! St. Paddy’s Day 5K on March 17!

      Reply
  5. Jess says:
    February 7, 2012 at 1:03 pm

    That work out looks tough, and you did great! Wowza! Nice job!

    Reply
  6. Jesse says:
    February 9, 2012 at 4:56 pm

    Love the quote! Sounds like a tough workout {hills, wind} but way to get ‘er done! I’m lucky enough to live in a relatively flat area {I have to drive to hilly locations to hill train unless I want to do repeats over an overpass} so when I can’t get to a track I am able to run lots of areas that are flat and straight – I ended up doing a lot of my speed work on a “trail” {its just a bigger paved sidewalk set off farther from the road} near by that is a couple of miles long, straight, flat, and only crosses a couple of major intersections. I just always had to time it right so that I wasn’t crossing any streets when I was in the middle of a repeat.

    Reply
  7. Christine says:
    February 11, 2012 at 3:29 pm

    LOVE the quote – so true!!

    Reply

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