adiNation Training Run – 28 December 2011 & Warm Up Run – 29 December 2011

adiNation Training Run – 28 December 2011

Attendees:

a) “Boss” Ronnie

b) Adam

c) KK (ran on his own)

Route: 3 laps around Lake Gardens

Distance: 3 laps * 2.3km = 6.9km (Garmin: 6.81km)

Timing: 34:32 for 5:04 min/km pace

Things were not looking good when I got to LG yesterday – I was alone with Boss. Y’all know how it is with him – pushing the deathly pace But there wasn’t anyone running my pace (or slower) around and I was “forced” persuaded to run with him. The ENTIRE time. Oh well, impromptu speed work? Nopez, his reassurance of going slow and following my pace were not comforting. Don’t believe me? You guys should try running with him.

Lap 1 (12:06 min)

Mind: Keep it steady girl, you’ve another 2 more to go.

Boss: What’s the timing?

Me: 12:06 min

Boss: Good, average pace.

Mind: I’m so dead.

Lap 2 (cumulative 23:27 min or 11:21 min)

We went at a faster clip with Adam falling 2 steps back before he headed for the washroom.

Mind: Crap, this seems fast. Slow down…don’t blow up now coz there’s another {faster} lap to go. Legs, do you copy????

Boss: What’s the timing? (Yeah so much about not wearing a watch and going slow!)

Me: 23:27 min

Lap 3 (cumulative 34:32 min or 11:05 min)

Mind: great, just great…Boss is breathing down my neck. He’s stressing me out…God, I need to go faster.

At the foot of the last upslope near the waterfall

Boss: Let’s race up the hill.

Mind: Are you kidding me????!!! I’m already running fast. Please don’t let me die here. Ok, ok, picture Ashley at the top of the hill waving at you.

I did, more or less. I was pooped after the day’s double and knocked out after dinner. Oh why, hello there DOMS. You came earlier than I expected and thank you so much because in addition to sore pecs, I can hardly twitch my back without screaming in agony.

Warm Up Run – 29 December 2011

Route: BA > LG + 2 laps around Lake Gardens

Distance: 1km + 2 laps * 2.3km = 5.6km (Garmin: 5.58km)

Timing: 29:04 for 5:12 min/km pace

After yesterday’s double and especially the tempo run, I figured a recovery day was in order. So yoga it is. But first a quick and short warm up. Done although I probably went faster than planned. Yeah, nothing extraordinary in that department since I was running alone.

Thursday’s Mantra: 3Rs - Rest, Re-hydrate, Re-fuel.