a little interval session

Tuesday nights means speedwork with the fabulous team Team Sasquatch crew in Central Park.  Our fearless leader, Josh, leads us in an unknown-until-you-show-up workout, and it’s a miracle I’ve survived without being greeted with mile repeats.  (That being said, I’ve rocked mile repeats in the past!)  I’m pretty sure I just jinxed myself.

Anyway, I had a bit of speedwork on my way to the park, as a photography class that I was taking let out late…and admittedly, I don’t think I learned too much from the class.  (Anyone want to recommend a dSLR camera??)  I sped over to meet up with the group before we did our own little warm-up and got on with the workout. 

What was the workout?  One minute easy, four minutes hard….times eight.  Sounded like it could be a doozy, but it went pretty well.  Check it out:

Tuesday, November 30
Overall:  9.61 miles in 1:10:11, avg pace of 7:18

Warm-up:  2.84 miles in 21:23, avg pace of 7:32 (oops?)

Interval #1: 0.59 miles in 4:02, avg pace of 6:53 (hi, Cat Hill)
Interval #2:  0.61 miles in 4:02, avg pace of 6:37
Interval #3:  0.61 miles in 4:01, avg pace of 6:33
Interval #4:  0.59 miles in 4:01, avg pace of 6:52  (Harlem Hill)
Interval #5:  0.61 miles in 4:02 avg pace of 6:35
Interval #6:  0.57 miles in 4:00, avg pace of 7:02 (HILLS)
Interval #7:  0.60 miles in 4:02, avg pace of 6:42
Interval #8:  0.64 miles in 4:08, avg pace of 6:29
Total:  5.32 miles in 36:18, avg pace of 6:50

Cool-down:  1.04 miles in 8:14, avg pace of 8:14

This was a fabulous workout…I felt like I was pushing, but I wasn’t going to die or anything.  I’m definitely looking to run a fast marathon next spring, so speed work is going to be key!  I know I can run long, but getting faster is going to be important.  Thanks, Josh!

Now, if we refer to my last post about chicking, I will assure you that none of that was happening tonight.  Both Baker and Josh can school me any day.  Baker dropped immediately after the first minute easy, and Josh hung with Sharon and got me in the seventh interval.  I made a sad attempt at jazz hands during the seventh interval when I caught up to them…much less jazzy than before and after the workout!

Overall, I’ll take it!  I like running long, but I also like the feeling of speed and my legs moving.  It will be fabulous when those can be combined.  :)

What do you like better?  Speed workouts or long runs?  (I actually typed “lung fun” by accident…I think I like that term…)

i love to race

image Photo compliments of slowtwitch.com

By the looks of my race reports page, you may not think that I like to race…but I do.  Little do you know that I race pretty much every day.  When I lived in Pennsylvania (or even Chicago), I never had this problem and usually just went about my daily run.  However, ever since I’ve moved to NYC, I started to race.  Daily.  Why, you might ask?  Because there are lots of runners in NYC, and in my mind…we’re racing.  They don’t know that we’re racing, which is why I usually win, but I consider it a victory nonetheless.

I had a prime example of my race strategy during my run yesterday, as I ran a loop in Central Park when a fair amount of runners were still out.  The original plan was to only do six miles by cutting into a shorter loop, but I felt good once I got out there and decided to run a little longer…especially since the crisp fall air is lovely running weather!  Anyway, I spotted a younger guy ahead of me around mile three or four, but we were running about the same pace so I was just behind him for awhile.  I still had a bit to go around the loop in Central Park, so I held my ground over the hills.  Around mile six, I decided to make my move.  As I came down a hill, I picked up the pace a little and overtook my poor subject…and he didn’t know what hit him!  I hate being the person who sprints past someone, so it was a slow overtaking so I could get a good lead on him.

I actually think he picked up the pace a little bit behind me (guys don’t like being passed by girls?), but overall I was able to come out ahead.  Another victory for me! 

Thursday, October 21
8.15 miles in 1:00:06, avg pace of 7:23

Splits (since this was a race!):
8:03
7:42
7:25
7:27
7:41  <—– HILLS
7:15  <—– Overcoming my competitor
7:00  <—– Victory is mine!
7:14

I’ll take it!

Are you competitive while you run?  Do you “race” people on a daily basis?

*************************************************************************************************

image S^2 in Athens!

It’s that time again…S^2 REUNION time!!  Sara, my college roommate, is coming to NYC tonight and will be staying through Sunday!  Definitely excited because we always have a fabulous time.  We have some fun plans, including going running in Central Park!  :)   Can’t wait for the NYC S^2 REUNION!

Have a great weekend everyone!

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