Monday, September 14, 2009

Wicked good workout

Yesterday I did a sweet ass workout. Highly recommended for a confidence booster. Initially I was nervous for this workout, but it worked out much better than I anticipated. The workout: 3 x 3 mile tempo We drove to a spot that housed the perfect 3 mile loop, Chambers Bay Gold Course. Flat, fast, scenic, cool breeze coming off the Sound. Really perfect!! I am so lucky to live where I live. I'm kicking myself now for not taking pictures for you guys. I pulled this one off the Internet, but it doesn't even come close to how awesome it is. They are holding the US open here in a couple of years.

Anyways, back to the run. We did a warmup with lots of plyometrics then we were off. I wanted to take it super easy the first set, then push it the last two.

1st set - 29:32/9:47 av. pace/163 bpm

2nd set - 26:52/8:56 av. pace/178 bpm

3rs set - 25:46/8:30 av. pace/180 bpm

Major confidence booster. My It band is tight and I know it was the effects of that last set. I was thinking about some things that Running and Living has been talking about such as mental training and having the confidence to take risks. I wanted to take a risk and see what I was capable of. I was surprised at how 'easy' 8:30 felt. I could have kept going at that pace a little farther. That was a major confidence booster. Conversely, I learned that I'm not a major risk taker when it comes to training and I'm ok with that. I feel as though I am a bit of an injury prone runner and after being forced to take the first quarter of the year off due to injury, I'm just not willing to sacrifice myself that that again. Fortunately my coach takes a "Run Less, Run Smarter" approach to training and I think it suits me well. I never would have been capable of running a 8:30 3 mile tempo four months ago:)!!

Speaking of.... a great giveaway over at Running and Living. A new gel made with a natural sweetener, Agave. Go check it out.

This week will be an easy week for me. I guess you can call it a recovery week. I have my last long run of the season scheduled Sunday, a 22 miler. Bring IT!

Also, I've purchased a couple of cool products over the last couple of months that I need to share with you guys. This week will be a good time for that so stay tuned for a couple of product reviews. (not including the new compressions shorts - which I did wear for my tempo run and I think I kicked ass so there you go....)

Happy Monday.

17 comments:

ShutUpandRun said...

Man that run must have been gorgeous. I am jealous you get to run there!! Nice tempos...

yeah sometimes I take advil in the middle of my long runs (15+) (did it during my marathon) mostly b/c something is usually starting to ache and it's more a preventative thing than anything...

X-Country2 said...

That is pretty beautiful. I dodged mini vans and road kill on my run this weekend. :o)

the gazelle said...

nice pace! You've gotten so much faster recently! Way to go!

I can't wait to hear about your marathon time, just wish I was going to be in town when you're here!

Chic Runner said...

That place looks so pretty and yea, why didn't you take pics! I'm sad :) Nice work on the tempos too. I hate those! :)

Niki said...

Beautiful picture!! You are lucky to be running there! Great workout! You really rocked it!

Running and living said...

Awesome job. Yes, it's unbelieveable that we can go much faster than we think. We all have an extra gear, but it takes guts to pull it out. Really nice job!

Missy said...

I'm all for the whole less is more theory. A coach and really focused runs have done the trick for me, on speed. Looks like it's working for you too. I'm not a risk taker either - it just sucks too badly to be out of the game.

Amanda said...

What a great place to run, nice job! I love the feeling of those kick-ass workouts.

Tara said...

Way to go girl! Awesome paces. I'm jeolous, cuz I SUCKED ASS on my run this weekend.

Yea, next time take some of your own shots. It looks like you live in a beautiful area.

Meg Runs said...

Wow, great work, quick! I love the picture you posted, it's so green!

Alisa said...

Awesome! You do live in a beautiful place. I really want to come up and see you sometime. I think my cousin and I are planning to go up and visit our Great Aunt in November sometime.

Unfortunately, I think we are a no for Black Diamond this year =(. It's on the same weekend as a friends wedding in the gorge.

Molly said...

What a beautiful place to run!!!

Katie said...

That place looks amazing!! I love pretty places to run :) I can't wait to hear about your new purchases... Good job on your workout. I will have to try that out - whenever I am able to run that far and fast!! You're awesome :)

Amy said...

Boy do I know the IT band tightness. Watch it closely so it doesn't flare up. FOAM ROLL (even though it blows) while watching TV.

Great job with the repeats! You are going to kill this marathon!

Oh, and great picture too!

Jamie said...

Gorgeous! Awesome job on your speed work!!!

Fair Weather Runner said...

wow that is beautiful. i want to run there!! :) congrats on your speedy workout, awesome.

I RUN LIKE A GIRL said...

This place looks gorgeous and awesome for running! You do live in a super cool place! YOu totally rocked the 3x3mile run - great workout!!