Morning Workout- 13 total miles with a 10 Mile Wave Tempo alternating 6:30-6:35 and 6:00-6:05 pace.
Afternoon Workout- 3 miles at 7:30 pace.
Wave tempos are a workout I had never even heard of before I met Coach Mark Hadley. He has a very specific and scientific description listed HERE on his website under Aerobic Threshold Wave Run. His description is better than my very un-scientific description of “Wave tempos are run fast, then run faster, and repeat for a very long time.” I love to hate this workout. For reasons you don’t care about, I was forced to run this one on the treadmill. That scenario ended up being the best thing anyway because it forced me to keep the surges honest. In the past my surges have been a bit of a whimper, today I’m proud to say they were more of a roar. It took a good 4 miles to get into the groove but after that I knew I would finish strong. Averaged 6:18 pace for the entire workout and was thrilled to say I’m one workout closer to race day.
Because of my usual early Fall marathons, this past weekend was the first time I’ve even been able to run the popular and local Wicked 10K race. I’ve always heard amazing things but personally my favorite part of the race? Hollie was in town and together we warmed up with another speedy friend Carin. Hollie had encouraged me to bring out my inner crazy and at first I said “No, Hollie I cannot and will not wear a pumpkin bra.” Then I caved because having her in town for a race is a rarity, gotta live it up while we can. You can see pics below. I also included one of me dressed normally with my Charlie at the race expo, just so you know I don’t always dress like a half naked pumpkin 😉
The expo was one of the most fun I’ve been too. J & A racing (the organizers) gave out Halloween bags to hold our things and Charlie went to each booth where info, goodies, and most importantly candy was being handed out. He had a blast and it was probably the longest I’ve ever stayed at any expo.
Wicked 10K Race Swag
The actual race? It went well. I wasn’t particularly proud of my time or effort. Technically it was a PR as I ran 37:05 (5:58 pace) but it was one of those races where the best explanation I can give is I was in a Half Marathon frame of mind for a 10K race. I thought I could reel in the first place female but by Mile 4 she was a good 30 seconds in front of me and while I felt strong enough that I could keep going for miles, I didn’t feel speedy enough that I could catch her. We weren’t surprised though. At this stage in marathon training we haven’t been working on much, if any, speed. No excuses, I should have run better. Live & Learn. The race was a blast, LOVED seeing so many people in fantastic costumes (The Running, Etc. crew made me laugh mid race!), and it was a kick in the pumpkin reminder that I need to be a bit more of a fighter in the middle stages of a race. The middle miles are my weak point, so I need to remember that. Also, it felt incredibly awkward running in a skirt. More power to you cute girls who can pull that off.
With less than 3 weeks until the Philadelphia Marathon, it is almost taper time for me. I have another long run Friday, a 10 mile tempo next week, then mostly just mileage. I am getting anxiously excited. The Mr. had a nightmare last night that I was late for the race, puked within the first 100 meters, and was carried away on a stretcher. Seriously hoping he does NOT have any type of premonition abilities 😉 You know things are getting serious when even your spouse/boyfriend/girlfried are having marathon nightmares.
Have a great week and a Happy Halloween everyone!! Good Luck to all my friends racing this weekend!