Morning Workout- 60 minute Runners Core Class at Running, Etc. followed by 2 Mile Warm Up, 10 X 800 (2:44-47) w/ 2 minute jog, 2 mile cool down
Evening Workout- 4 miles at 7:45 pace
Mondays are the day my neighbors think I am crazy because I sprint by their homes 10+ times like my hair is on fire. #Speedwork
— Kris (@Kris_Law) September 16, 2013
The above is a tweet for those not twitter-interested. Speed work was on tap for today and at any distance less than a mile or two, the pace always feels a bit crazy. I’d like to start getting a little more detailed about my workouts on this blog instead of my typical once in a blue moon recap. I appreciate reading about hard workouts on other blogs so it’s only natural to do the same on my own.
This workout was started after an hour long core class. I was hesitant to attend the class when I knew I had a hard workout following but having skipped the class for three months of summer- like I said in my last post- no more excuses. So with wobbly arms and a 2 mile warm up, I set my Garmin to 10 by 800 meters with a 2 minute recovery. (If you are not using your Garmin “Intervals” feature, you are missing out. I avoided it for years and now it is easily my favorite feature. It takes 30 seconds to set up and then you press “Start” and touch nothing else until you see the joyful “Workout Completed” sign.) I was pretty proud of myself for running all of these at almost the exact same pace (between 2:44-2:47) in the Hadley prescribed range. It is not my fastest set by far but it is my fastest set in the middle of high mileage weeks, run through the curvy streets of my neighborhood, and alone. When I ran my sub 2:40 800s they were on a track, during a lower mileage period, with a speedy pacer. The plan is to hit 96 miles this week…which while exhausting is exhilarating.
To give you an update on my blood work, it came back lower than desirable. Minimally I’d like my ferritin level to be 60, some runners claim 80+ is best. Mine was 30. This is not nearly as bad as it had been at it’s worst (8) but considering it dropped significantly from my last check (52), I’m a little concerned. Luckily I have time to get it back up for the Philadelphia Marathon in 9 weeks. We’ve adjusted my iron supplement dosage and will recheck it again in four weeks. Lots of iron-rich foods for me!
I’d like to send out prayers and kind thoughts to everyone involved in todays Navy Yard incident. We have many friends who work in the Navy Yard and (thanks to modern conveniences) we were able to learn that they were safe almost immediately. My heart is broken for those who were not. Thank you to everyone who sent messages my way. The Mr. and I are in Virginia but not near the Navy Yard by hours. I have always, and will always, feel proud to call myself a Navy Wife, so while this is a running blog, it didn’t feel right to write without so much as a mention. Stay safe everyone!