My training is broken up into blocks. Phase 2 is a 5 week block. Phase 2 of training is also preparation for the Bridge of Flowers 10K on August 8th. This phase went by very quickly.
- Monday, 8/3 – Warm up 10 minutes, long hill repeats: find a 3-5 minute climb, run up 4-5 times, jog back down (the side street Chapel Hill Drive is a good on for this)
I chose to sleep a little longer rather than get up early to run because we got home much later than expected from Pennsylvania. Therefore I had to sneak this run in just before picking Carlos up from camp. It was blazing hot, about 92 degrees, and extremely humid. I did the warmup and then headed over to Chapel Hill Drive. Holy hell that hill was ridiculous. I ran it 5 times. On my last trip up a friend drove by and told me to pop over for a glass of ice water. I stopped and chatted for a bit. I didn’t bother to shut off Map My Run so my pause is reflected in my overall time. I ran 5.04 miles in 54:08 (avg pace 10:45 min/mile).
- Tuesday, 8/4 – 45 to 60 minute Easy Run
I ran 4.80 miles in 50:25 (avg pace 10:29 min/mile). This was a horrible run. I felt sluggish and weighed down. My legs were heavy. I just wasn’t feeling great on this run.
- Wednesday, 8/5 – Warm up 10 minutes, 8-10 by 1:30 minute hard running/30 seconds easy running. Get the legs moving and work on a rolling hill course to prep for the ups and downs of the first couple of miles of Bridge of Flowers.
I ran 5.30 miles in 50:11 (avg pace 9:27 min/mile). Now this was a great run. I felt so much. What a difference a day makes! Later in the evening I did a leisurely jog with my friend while our boys were at their cross country practice. We did 2.22 miles in 34:31.
- Thursday, 8/6 – Cross train or Yoga
I took the day off. I was insanely busy with multiple work issues. I also worked the night before at the hospital. That always throws me off kilter. It’s much different working a night shift and coming home to work all day than when I used to only work nights. I actually miss doing nights full time.
- Friday, 8/7 – 30 to 40 minute Easy Run
After being up for almost 2 days before finally going to bed Thursday night, the last thing I wanted to do was get up at 4:30 in the morning so I didn’t. My friend brought Carlos and her son to camp in the morning so I went for a quick run as soon as they left. I ran 3.2 miles in 30:21 (avg pace 9:19 min/mile). This run was quite a surprise. I wasn’t planning on moving that quickly, but apparently my legs were.
- Saturday, 8/8 – Bridge of Flowers 10K
This is my favorite race and favorite weekend of the summer. Prior to last summer when I was out of commission with the Achilles injury, I had run this race for 4 consecutive years.
Bridge of Flowers 2010 – no blog post as I hadn’t started the blog yet. Time – 1:07:36 (10:52 pace)
Bridge of Flowers 2011 – Time – 1:04:16 (10:21 pace)
Bridge of Flowers 2012 – Time – 1:01:53 (9:58 pace)
Bridge of Flowers 2013 – Time – 56:01 (9:01 pace) **Currently my 10K PR
The weekend of Bridge of Flowers it has become tradition for my close friend and former UMass Amherst college roommate, Colleen to come for a visit. She has been one of my biggest supporters since I embarked on this running journey. She is a two time Boston Marathoner and avid runner and hiker. She has been unable to run until recently due to knee issues, but she is beginning to build up her mileage and hopes to join me for BOF 10K next year. The beautiful photos below from Shelburne Falls, MA are compliments of Colleen.
Orlando and I both ran the race while Colleen and Carlos spectated. Initially Orlando was planning to pace me to a sub-1 hour finish. I wasn’t shooting for a PR, but I was really hopeful that I could finish the race in under an hour despite the mega hill at mile 2. Orlando took off and I lost sight of him at mile 1! I could tell he was itching to move at his own pace and honestly it was ok. I knew from the moment the race started I had to run this race myself, my way.
I know this course and I was well prepared for the race. The weather was ideal, sunny in the 70s and blessedly not humid. I started out at a steady pace, but I knew I had to go a little faster in the first two miles because I would lose time on the hill. Crittendon Hill is impossible for most to run because it’s so steep. The hill comes after mile 2 and it climbs sharply until just before mile 3. I power walked up the hill as fast as I possibly could and as I neared the mile 3 marker my time was a little over 31 minutes. If I was going to finish in under an hour I knew I had to attack the downhill. Fortunately the downhill is not as sharp as the uphill. It’s a shaded dirt road and it is a steady decline that levels a bit here and there which is not too hard on the knees so I let myself fly!
Heading into the last mile I was on target for a sub-1 hour finish as long as I didn’t ease up on my pace. Thankfully the back half of this race is mostly flat with just a few rolling hills. The spectators are awesome at the end of the Bridge of Flowers 10K and that got my engines revved up. Running over the iron bridge to the finish line never gets old. My eyes welled up as I saw the 59:30 on the time clock. I picked up the pace determined to sneak in under an hour.
Official time: 58:51!!! (avg pace 9:29 min/mile)
Orlando ran an incredible race especially considering he hasn’t run in months. He finished in 50:59. I am really proud of him, but admittedly a little jealous that he can just jump into a fairly challenging course and run it in a very respectable time with absolutely no training. Some things in life are simply unfair!!!
- Sunday 8/9 – 150 minutes long run
I was still riding the high of my race the day before. I got up very early and hit the road for my long run. Despite the energy my legs were tired. I ran 14.52 miles in 2:31:40 (avg pace 10:26 min/mile)
Later in the morning Colleen, Carlos and I went for a great hike up Mt. Holyoke. The Summit House was open and they were offering a tour just as we reached the summit. It was so interesting. We learned that it used to operate as a hotel and was once the 2nd most popular tourist attraction in North America behind Niagra Falls. It was a spectacular day and the views were stunning.
Overall it was a great training week. Total mileage for the week = 41.28