Two Epic Workouts

>> Wednesday, January 06, 2010

Saturday morning, it was cold. See:



I NEEDED to get in a tempo run, so I strapped on the YakTrax and headed out.





I headed down to River Road where I knew it'd be a little slick, but there would be even footing. I tried to work hard in that cold weather. Here were my splits:

Mile 1: 6:41
Mile 2: 6:53
Mile 2-2.75: 5:04
Mile 2.75-3.5: 4:51
Mile 3.5-4.5: 6:53
Mile 4.5-5.5: 7:09

That last mile had a MAJOR uphill in it, so that's why that split sucked so bad. Overall, with a time of 37:33 over 5.5 miles (6:50 / mile), I can't complain too much. I got to the house and grabbed my camera. I knew I'd be a little frosty:



Yes, that's either a frozen nose hair or frozen snot up my nose. Shut up.

Sunday morning, I met Julia, Kelly, Steve, and Kathryn at the pool for a brutal swim workout. I got there a few minutes late, so I missed the first set. I could tell you what the workout WAS and what exactly I DID, but that would take too much time. So here's just what I did:

- 100 warm up.
- 5x100, easy, last 25 at 90%, 12 seconds rest between: 1:27, 1:35, 1:36, 1:35, 1:34.
- 30 seconds rest.

- 350 pulling: 1:39, 1:48, 1:49, 0:51.
- 30 seconds rest.
- 4x100, easy, last 50 at 90%, 15 seconds between: 1:36, 1:34, 1:35, 1:33.
- 1:00 rest.

- 250 pulling: 1:43, 1:47, 0:53.
- 1:00 rest.
- 3x100 easy, last 75 at 90%, 20 seconds rest: 1:32, 1:34, 1:35.
- 0:45 rest.

- 150 pulling: 1:43, 0:55.
- 0:50 rest.
- 2x100, 90% effort, 25 seconds rest: 1:34, 1:34.
- 0:40 rest.

- 50 pulling: 0:52.
- 0:50 rest.
- 100 ALL OUT: 1:27
- 1:15 rest.

- 100 cool down: 1:47

2500 yards total

(I was pretty proud of that final 1:27 in the "all out" 100. I did NOT think I could be that fast after such a long workout!)

The funny thing was when we got done, Kelly and Julia both told me with a sarcastic smile: "Oh dang, you didn't get any photos, did you?..." I laughed and said I got 2 before I hopped in. Here's one:


L to R: Kelly, Steve, Julia, Kathryn: all working on their "pull"

I'm planning a pretty hard week this week in my training for the Winter Carnival Half Marathon in LESS THAN 3 WEEKS!! Crap.

Oh, and check out the links to some recent articles in my previous post.

14 comments:

Iron Girl Nyhus 11:42 AM, January 06, 2010  

I think it is frozen snot in the picture... ewwww.

Julia 1:18 PM, January 06, 2010  

wow. dedication right there

Believe 1:21 PM, January 06, 2010  

The frozen snot photo is amazing. Now THAT is dedication!!!! Keep it up, can't wait to hear about the Marathon!! :)

ESH 2:02 PM, January 06, 2010  

I do not understand how you can go so fast with YakTrax on! I can only do very slow, easy runs with them. I don't care if my feet are covered in grippy metal stuff...it's still ice!

Kim 2:20 PM, January 06, 2010  

im with ESH - how do you run that fast in snow/ice and with yaktrax?!!

awesome workouts steve - esp those 100s!

CoachLiz 3:40 PM, January 06, 2010  

Hmm, wondering if I will get frozen snot this weekend when I run in Orlando. The low is going to be 26 and we start running at 5:45 am.

Borsch 4:26 PM, January 06, 2010  

I think I'm getting weak in my old age. I'm going to weight for the temps to get back up in the 20's.

Sarah Giacomarra Schrader 7:17 PM, January 06, 2010  

You make me feel like a wuss for running on the treadmill in 25 degree weather. I am totally impressed. BTW, I think it's snot.

Jennifer P 10:17 PM, January 06, 2010  

For what it's worth, I think it's a hair.

Thanks for the winter running tips article -- for the first time ever I've had to duct tape my shoes. No need to Yaktrax yet -- we don't have enough snow.

Shannon 8:29 AM, January 07, 2010  

You're a machine Frosty.

Regina 9:45 AM, January 07, 2010  

And here I am bitching about 5˚F wind chill...It's balmy here in comparison.

X-Country2 12:37 PM, January 07, 2010  

That pool looks like a way better idea.

Anonymous,  1:04 PM, January 07, 2010  

Yes, I am a STEVAHOLIC!!! How about you?

teacherwoman 7:05 AM, January 08, 2010  

You're nuts for running in that weather! LOL

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