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2017 Shamrock Shuffle 8K 28:49, 5:48/mi, 9th age group, 223rd overall
I was shooting for 30:00 in my return to racing after rehabbing from plantar fasciitis. After a few weeks training at that level, I had an inkling I could pull off something better, but you never really know until you’re out there. Even though this was 43 seconds slower than last year, I’m very pleased with how far I’ve come after cutting back a lot over the winter.
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Well that went a lot better than I expected! First mile a little slow at 6:07, but then I cranked it down into the 5:40s the rest of the way. I didn't even do my intervals at that pace, but somehow I held it for 4 miles?? Very positive indicator for the rest of the year. Foot didn't even register as an issue the whole race.
I was supposed to meet @bethrunsfast at the Boston Marathon two years ago, but the fates did not align. So we made it happen today before the Shamrock Shuffle! We’re ready to go kick some ass!
Lazy pre-race day. Finally went out around 11 for a three-mile shakeout run that actually had some sun! Picked it up to race pace for a 1/2 mile in the middle to make sure I remembered what that felt like.
It’s been almost six months since I’ve raced, and I’m pretty excited to feel that rush again. It’ll definitely be slower than last year, so I’ve been preparing myself mentally for that. Trying to put a positive spin on whatever the result is so I can continue to get faster and stronger heading into the summer.
Good luck to all racers tomorrow, whether Shamrock Shuffle, Cherry Blossom, or any other race around the world! I know @bethrunsfast and @curvesandrunningshoes will be out there with me. Anyone else?
Last significant run of my Shamrock Shuffle 8K training plan! Now it's just easy runs for the next 10 days. When I started, I wasn't sure where to set my targets. I did a good job because there were a couple failures in there, and I usually was thinking "OMG can I really do this?" before the hard workouts. I think I'm in good shape for a sub-30 race based on how these last couple weeks have gone. It's been almost 6 months since I've run a race due to my plantar fasciitis recovery. Hopefully I'm in better shape than I think. I tried to keep it around my 6:45 goal, but I must have been feeling it today. I started fast and mostly kept it going. Faded some at the end, whether fatigue or finally getting the effort right I'm not sure. 7:27 6:23 6:25 6:27 6:33 6:32 6:30 6:40 6:38 7:39
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Always feels good to finish a tempo run. Because you know it's a whole week before you have to do it again! I'm up to 7 miles now. I was trying to keep it closer to 6:45, but what the hell? I'm running smoothly without killing myself. I should be happy that I'm in good enough shape to run this fast considering how much I had to cut back for my sore foot. Feeling confident about Shamrock just a few weeks away now. 6:47 6:26 6:34 6:37 6:33 6:41 6:37
Another good morning at the track. I'm up to 3x1600m with 800m jog recovery. The goal is 5:55 in line with my plan centered around a 30:00 8K/2:57 marathon Windy and humid. Couldn't decide if I was hot or cold. All I know is the home stretch sucked every time around. Just had to put my head down and barrel through. After bonking on Sunday's long run, I didn't have high hopes for today, yet I gutted it out to hit the targets: 5:55 5:49 5:51 Could I run that fast for 5 continuous miles? Seems really unlikely. After another month of training and a small taper? Maybe I can get there.
I started my Shamrock Shuffle training plan yesterday with the first of 10 personal training sessions. I woke up really sore in the shoulder area, and it was still raining heavily. I went back to sleep figuring I'd do my track workout tonight, but then I figured I could work from home today and run as soon as the rain stopped. A little warm, but I still wore a jacket, gloves, and baseball cap in case the rain started again. By the time I got to the high school, I was already overheated. I left all that stuff in the stands and ran in just a tshirt and shorts. Pretty amazing for early Feb. Today's goal was 6x800m with 400m jog recovery in 2:57 each. Way too fast out of the gates, but overall very good. 2:47 2:56 2:54 2:56 2:56 2:54 Can't imagine running this pace for the full 8K yet. Still holding out hope I bounce back quickly.
