Saturday, March 17, 2012

Skirt Season Officially Started

Just few weeks ago we were running in the temperatures well below zero degrees Celsius. And today it was even above 20° C (68° F) during the lovely sunny spring day. I did a 20k at an easy pace yesterday evening, obviously I finished doing 21.1 km or 13.1 miles to do the full half :) Since I did not take much to refuel, just one small FuelBelt bottle of Isostar, I felt totally empty after finishing the run. Like literally I could feel how my glycogen reserves in my muscles were depleted. Yep, you learn such things when you tend to be crazy about reading any running article you can find around internet or elsewhere ... I was exhausted yesterday evening and slept poorly since I only finished the workout at 9:30. I don't know how is it with you guys, but when I have really long or really hard workout in the evening, the quality of my sleep is usually poor. 

Yes, I am cheap, the white dot on my right foot is my toenail,
there is a hole, I love these compression socks so much...
I am getting some more so these can retire, I promise.
After waking up I felt nothing like running, still tired. Had a breakfast and went back to bed to catch up on my favorite TV shows (like Grey's Anatomy, Private Practice, CSI ...). Soon it was after 1 pm and time to get ready to get my a$$ moving, since I had an afternoon walk date with my girlfriend and her little new born (just 7 weeks old!). Obviously, I had to refuel with nutritious lunch before leaving (who cares I only had breakfast like two hours before). I have the feeling that I am getting back to that more intense, more mileage part of training cycle when I become more or less constantly hungry :)

Confirmed on the walk, we had delicious smoothies at Fruitissimo, I had one made of apples, pineapple, blueberries, lime and mint. Loved it! And after walking some more we felt like sitting down for nice afternoon latte (yep, I know the Italians and French think you can only drink latte in the morning, we think otherwise). It was really gorgeous day and the thought of going for the run started to creep in. And I am not talking about any run, there are two hard workouts in each of my 7 day training plans and this was one of them = 6x 600 m (0.37 miles) hills reaching 182 BPM, get the heart rate down while going back down to 125 BPM and head for the next interval. Then few minutes of rest and recovery and 3.73 miles (6 km) at 8:02 min/mile (5:00 min/km). Janae at The Hungry Runner Girl recently posted two interview with an actual couple of runners Jake and Andrea. They made one thing clear: you are not getting any faster by NOT running (of course, you have to recover, take your days off or really easy days - never forget to listen to your body!). But hey, 8 more hours of recovery time since the morning and I was feeling much better.

I got home and the decision was already made, quickly changed in the workout clothes - and here comes the title of this post. I wore a running skirt first time this season!!! Yay, yay, yay, happy crazy hot pink me :) And short sleeved top, heaven on Earth! After all the months of layers and layers, what a relief. Back to the workout. The hills were not some crazy steep hills as we finally cleared with The Coach. Because previously I was trying to find some real hill of 600 m and it was not easy to find and also I was feeling like dying when doing the repeats. Now I know that The Coach wants that kind of "invisible hill", not really steep, but smoothly climbing so it pushes me to work more with the push off the ground and all the ankle and calf have to work way more while I am still able to go fast.

And damn the interval went fast and I am super excited about it. The hill was finally like 530 meters (or 0.33 mile) and I couldn't believe the time on my Garmin after the first repeat 2:05 for the 530 meters = 6:26 min/mile (3:59 min/km). I have never ran that fast anything longer than 200 m. I was kind of scared about how I was gonna cope with 5 more repeats. But thanks to Radek pointing out, I am working on not being afraid of going fast and feeling good about it. As usual, I went too fast in the first repeat and was not able to do another one faster than that. But it was not that bad, because I managed to do the last one in 2:10 which was the second fastest and that is great that I was able to finish strong.

As I learned through working with The Coach and reading the numerous articles, when you do some repeats or even on your longer runs, you should always aim to go from slower to faster. The ideal way to do your repeats is that the first half is more or less the same and then when you get towards the last repeats you try to make the last few the fastest of the session. That way you learn to finish strong and that is what you want in your races. Same for the long runs, even if it is an easy pace, it si good to start with slower pace and slightly increase it in the end of the run so you mimic the ideal scenario for your race day (though at way lower speed).




The second part of the workout went great as well. Again I felt like it might be really hard, but nope, it was comfortably hard and I felt strong. Funny thing was there were few guys doing their workouts on the same path in the park (it is 1 km one way and lot of people you it since it is easy to measure things without too much thinking). And obviously they did not like some girl in skirt and pink top going faster than they were. It is fun and always makes my workouts feel easier, because I start feeling like total Badasstinista when I am going at same speed or faster than the guys. Childish, I know, but I am not ashamed :)

How do your workouts affect your sleep quality / patterns?

What are your workouts for this gorgeous weekend?

What makes you feel really strong and helps you to go through your hard run?

13 comments :

  1. The skirt is great! And the socks with the black ends - I thought that you are wearing some kind of slippers :))
    Btw I made a bike trip yesterday (also in shorts and T-shirt at the afternoon!:) and today I'm going for a walk - I love this weather! :)

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    1. So far my favorite running skirt :) Enjoy your walk today, I have to admit I am kind of jealous of your five fingers - I have to get mine! But I have no money printer :( And I needed the new running shoes more...

      Have fun this sunny Sunday! :)

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  2. Huraaa. Sukynky se vraci .-) Boze ani nevis jak se tesim ven... (pani doktor potvrdila, ze o vikendu muzu pomaloucku zacit)... nevydrzim do vikendu :-)))))) Jupiiii! Moc Ti to slusi!!

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    1. Tak to je super, že už můžeš pomaličku ven :) :) :) Poběžíš tu Prahu? Aspoň tak "tréninkově", jestli už jsi přihlášená... ;)

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    2. asi to dam.. jeste uvidim jak se budu citit po par vybezich. Ale minimalne turisticky, bych to mohla dat :-)

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    3. Já si myslím, poslední dny při každé jízdě autem po Praze mě furt napadá "a tady poběžíme" ... "a tady taky poběžíme", "a fuj, tady je to vždycky nuda" (to v Karlíně směrem k Hiltonu). :-) To dáš! Ale na pohodu, ať se nezničíš...

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  3. Frajerka :)!!! Jsem zvědavá, kolik sukní uvidím na půlmaratonu. Btw už mám pro Emmu zajištěné hlídání, takže jsem tam na 100% :).

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    1. Já myslím, že jich pár bude :) A jupíííí, že bych měla konečně nějaké fotošky z pražské půlky :) :) :) Teda já Tě samozřejmě nechci k ničemu nutit ;)

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  4. Jako teď na to koukám a Ty jsi vyhrála tu anketu :)))! Blahopřeji!!!

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  5. Rock on girl! You ARE so strong right now. Awesome workout. Did you wear your new Green Silence shoes? I love them...I wore them in my race recently. Anyway, great job. and most of the time I sleep better after a hard workout but sometimes if it is hard enough to make my legs sore than I wake up with pain and need to take an Ibruprofen or something to dull the inflammation and soreness.

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    1. Thank you! The new Brooks are only coming this week, I can't wait to wear them!!! :) I love your post on the mental of training. So very true! You're gonna rock Boston!

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  6. Great movement! More skirts!!!! :)
    I hope I do not sound too sexist:), but as an older man I can try to call the things by right words:)... It would be lovely to enjoy many skirts at 1/2M... BTW, it's very nice.. C U there! cheers, 12:)

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    1. I totally agree and I was glad I certainly made the day for several bikers and rollers on my Sunday run :) I am sure we are getting more and more skirts every new race! BTW ... there are shorts under the skirt :)
      C u in less than two weeks :)

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