Sunday, October 2, 2016

1st "Runner's High" of the season

This week's "Run Scenes"

I had a great week of training.  It started with this:
So happy that I found this great track a few months ago.  It's near our camp in LA, so I will plan my track workouts when I'm in South LA. 
The week started off continuing with our summer, south LA temps, even though the calendar says it's fall.  Excitement was already building in my mind because the extended forecast predicted cooler temps by the end of the week.  I planned my long run for Thursday, based on the prediction.  

Monday - I ran a total of 6 miles - 1 mile w/u, 5X800 with 400 recovery, and 1 mile c/d.  I averaged right around 4:00 minutes with a couple being just under 4:00. ( I accidentally erased my splits before getting to review them)   I'm working toward "Yasso's 800s" before the St. Jude Memphis marathon in Dec.   The Yasso's workout has been a favorite of mine for many years.  If your not familiar, google it.  Basically, the Yasso prediction is with "proper distance training", if you work up to 10X800 at a particular avg., let's use 4:00 min.(equal recovery time, 4:00 min.),  you can run a 4 hour marathon.  For me personally, it never worked out, but I still think it's a great workout, and I love the challenge of it.  For me, it's always been 7-10 minutes slower for the marathon.  For St. Jude, I have no goal other than to finish (1st marathon in 3.5 years), and I certainly do not have a 4:00 marathon in mind, but I value the workout.

Tues - I did a short, short weight/core workout, while working. (self-employed flexibility)

Wed. - 6.5 miles easy.  It was 3-4 degrees cooler this morning with lower humidity, and it made a huge difference.

Thurs. - 16 miles, planned around the predicted cool front for South MS.  It was low 60s when I started my run.
In the spring a major hwy near my home was washed out by flooding.  The hwy is still closed while a new bridge is being built.  This allowed me to run one of my favorite pre- Katrina loops.  After hurricane Katrina, many people permanently moved further north into our area.  My plan for the run was to run steady until mile 12 of 16, & then pick up the pace the final 4 miles. Exactly at mile 12, the song of the day starts to play. Already feeling good because of the weather, this put some extra pep in my step. "That Power" (Will I Am w, J Bieber). Some of the lyrics -
"And oh, I'm alive, I'm alive, I'm alive
And oh, I can fly, I can fly, I can fly
And oh, I'm alive, I'm alive, I'm alive
And I'm loving every second, minute, hour, bigger, better, stronger power

I got that power
I got that power
I got that power
Power, power, power

Whatever doesn't kill you, only makes you stronger
So Imma get stronger
(Comin' like a battle ram, battle ram)
I'm knocking knocking down that door again, door again

(Comin', comin' like a battle ram, battle ram)
I'm knocking knocking down that door again, door again."

This song totally pumped me up to finish strong.  It's been a very long time since I've trained hard enough to get the "runner's high".  This is my favorite time of the year, and especially love the first few cool fronts that pass through.  It's so refreshing, it's easy to get a buzz, and you finally get to see and feel some of the results of the dedication of surviving the summer in the South.

This pic looks like me while running in the cool air on Thurs.

The cool temps continued for my Sat. run.  The plan for this run was simply to finish my planned weekly mileage,  which was 35 miles.  I ran it slow, and felt great.  I ran on the paved trail near my home, and enjoyed seeing everyone out enjoying the 1st cool snap of the season.

Here is some Mississippi art for your enjoyment.

I've been running 1 week with higher mileage,  and stepping back the next week.   Next week I will run 20-25 miles.  I just noticed there is a 5k near me next Sunday, so I may jump in to test my fitness.  Even though the 5k is not my goal, it's still a great prediction tool for me.  
Happy Fall Running ! 

1 comment:

Gracie said...

Yes! The weather this week was amazing! Even the 80's this weekend were cooler by dint of the lower humidity.