More workouts gone by.. a big race this weekend
So as far as the 5K on the track to pace the girls for 10K, I don't
even want to write about it. I was suppose to rabbit at least 4K and I
made it a mile. I will keep it brief because I've moved on! I felt
EXTREMELY fresh and fast and ready to go. It was a perfect day, i was
excited, not too nervous but not taking it any less than a race.
Then I blew it!
I did the warm up feeling good; doing the canal with Robin.. then we
did our strides/drills. The weather was ideal, not much wind, cooler,
but I was ready. Coach Harger had us talk about the plan about 5
minutes to the gun. The group of about 10 girls were to get out and get
position while Robin and I were to be on the outside to jump in after
200m..
I was feeling super springy and fast, so I I'd
better chill out and not get off like crazy.. bad thinking. i'm always
a slower person to start.. so I should have used this to my advantage.
I got off slow, and was way behind the girls in lane 3 or something and
then realized at 200m i had major ground to make up before I could get
out and rabbit. . I knew I'd get there, so started to move.. then at
300m I hear coach yell "Get off the track Rudd".. ok so that did it; i
sprinted to the front.. panicked and tightened up. then eventually
caught up, led with Steph D, basically redlined before it even
started.. i had no rhythm.. and if it was really going to be a
good time for me to PR in the 5k , i'd have to be in the zone.. I was
bench pressing the air and my arms were tight, i was discouraged and i
just stepped off at the mile, feeling the burn deep in my arms.. i had
no other choice, because the girls were on my heels and I was no way
going to make it another 2 miles!!!!
So over with that, I felt so
good like 2 minutes later.. i wanted to get out and do another harder
effort with some brains.. but it was too late. Coach told me to do some
diagnals . So i sprinted hard across the infield grass and jogged the
straights. Oh well.. lesson learned !!!!!!!
This week has continued to go well with the workouts.
On Monday I did 12 miles (double). i've been going to town on the foam
roller. This has helped a ton with my extremely tight hamstrings.
Tuesday - Morning run of 5K. Evening workout with Jess and Robyn. We
met at the Monon trail. We did 5 x mile averaging 5:44. Only one was
not 5:44; the 4th was 5:48, but we did a dead stop/turn around after a
slight down to go back up. The weather was cool, a little wind, but the
biggest thing was that the final 3 miles were PITCH DARK. we could see
a bike light or a far off street light coming towards us. I felt really
strong and didn't really hurt until the last 800's on the last 2.. and
those were both up a slight grade.. minimal but a mile in one direction
makes a difference.
To end the night I went to NIFS, did some more drills, Lifted (2 sets
lower/upper plus ab/back), and of course lastly 4 x 100m strides..
Wednesday - expected soreness.. yep, but not too stiff. Ran easy 8
miles, surprisingly enjoyable. The first 4 with my new housemate Matt
Krack (pronounced like the drug) to the river trails.. then back around
to run with some older guys who train for marathons.. They are pretty
much the locals who i always see running - I love it can how I can just
jump into it with them. Ended at the track to do about a mile of
barefoot running. Did some easy drills/stretch/foam roll.. then 5 sets
of upper/ab/back exercises. Work was a blast!!! I absolutely love
my job but I know that they don't always love me because I'm always
leaving to go visit Alan.
Thursday- Did 4.5 miles of morning run, felt good :) After work i took
an hour "nap" because I was bored and my bed is one of my favorite
place to be because its the only place I know how to truly relax.. I
just didn't want to sit around in anticipation for the wkout.
We had team practice from the house - a decent sized group of about 4
girls, 4 guys. We did the warm up together (i did a little too long;
about 28 minutes..) Then it was Laura (farley) - who runs for Indiana
Elite to do 10 x 500 on the most challenging nonstable, grass, tons of
turns, uphill into a down with a turn at the bottom SUPER Dark course.
No really it was a good workout, but the first 200 was into the wind,
and my eyes were watery and i couldn't see the part of the course where
I almost fell a couple times.. I was strong, but nothing spectacular.
We had 2 minute recovery between.. i felt ready to go before that, but
this was a challenge. The first 2 were slow, but the last 8 were solid
80 sec or faster thru the 400; with an average 1:39-40. Laura and I
were both hurting and looking forward to the finish. She was putting
some ground on me up the short hill; i was about a half second behind.
After my workout; a shorter cool down then to NIFS for a little
hurdles, plyos, 4 x 40 accels, strides and upper/ab/back. I didn't lift
twice this week because I lifted last Sunday and I have a race in 3
days .....
Today unfortunately was a day off - i have never felt so energetic and
not wanting to rest or feel any reason for it as today. I'll have to
remember that at the 2 mile when it starts to hurt.. how bad I wanted
that pain for just a little bit today ;) !
I got a massage tonight..
The race is GVH Invite - near Rochester, NY at an unknown course -
Finger Lakes Community College. We have 2 full rosters for men and
women. Erin will be leading the girls team, and I'm sure Robyn, Jess
and I will be able to race near each other.. We'll see!!
Steph D is a little hurt, but she's taking one for the team and going to get us to the win :)
post comment
Untitled Comment
3:08 PM, December 13, 2007
.. Posted by Anonymous
I think you're saying Krack's name waaay wrong.
You're Right
10:13 AM, December 14, 2007
.. Posted by Julia
Krack as in Crock Pot. Or you can just call him "the Pot". So either way his name is a drug.
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