After a very solid running week last week, I felt terrible on my rest day yesterday. I think part of it was coming down with a cold, and the bigger part of it was allowing myself to become dehydrated. I ended up staying in bed for most of the time from 1pm yesterday to 5am this morning, drinking as much fluid as I could. By this morning I was feeling a LOT better, but still not at 100%. However, I was feeling good enough to give our run a try.
The scheduled workout today included….
- 15-minute warmup (easy pace)
- 20-minute tempo (6:30 to 6:45 pace)
- 10-minute active recovery
- 20-minute tempo (6:30 to 6:45 pace)
- 15 to 20-minute cool down (easy pace)
The conditions this morning were nasty. As I was walking through our house I noticed that our windows were covered with condensation, and knew we were in trouble. When I checked the weather it showed a temp of 74º with 95% humidity and a dew point of 73º.
Nathan and I started out from the Edwin Warner Park Nature Center and ran our 15-minute warmup on the Harpeth River Greenway and back into Edwin Warner. For the first tempo segment, we did 10-minutes out-and-back on the greenway behind Ensworth High School. I told Nathan as we started that I wanted to hang toward the upper end of the range since I had felt poorly the day before, and because we had 40 total minutes of tempo work.
During the first tempo segment I felt OK, but not great. The humidity was almost overwhelming, and I started having stomach issues about 5-minutes in that didn’t let up. However, we did keep the pace under 6:45 and finished the first segment with a 6:44 average. Because of the stomach issues I had to take a bio-break during the 10-minute recovery run, which was less than ideal.
I was pretty nervous about the second tempo segment because of how hard the first one had been. Nathan suggested that we try to run a negative split on the out-and-back since both of us were pretty tired. To that end we finished the first 10 minutes with our average around 6:50. Up to that point it was a struggle, though my stomach was feeling a bit better.
On the way back Nathan started to pull away and I thought I was toast. I just tried to maintain contact with him. All of a sudden with about 6-minutes to go I started to get a second wind, and caught back up just behind Nathan. We finished out pretty strong and dropped our segment average pace to 6:43. Just before we reached the finish Nathan yelled out “Beast Mode On,” which made me smile. That 20-minutes was really, really hard, but I’m proud that Nathan and I finished both of the tempo segments within the prescribed pace range.
Today was one of those days where I don’t think I would have been able to maintain pace without having Nathan to run with. It has been huge having someone to train with this summer.
We finished up with a 17-minute cool down back to the Nature Center. As we were running back toward the cars, we heard a loud BANG coming from Ensworth High School. This gave me quite a scare, and ultimately I have no idea what it was. It sounded like a gun, though I’m guessing it has something to do with all of the construction that is going on around campus. Because of our encounter with Ensworth Security a few months ago, Nathan and I joked that it must have been a runner cutting through their campus and this time they just shot him!
Overall we completed just over 10.5-miles with an average pace of 7:46 per mile. This was definitely not my best day, but I’m thrilled to have completed the workout without my best stuff. Not only do I want to give Nathan a big shout out for helping get me through today’s workout, but also for completing 51 total miles last week, which is his biggest mileage week ever. He’s getting really strong.