AM: (11.5 miles, 1:29:33). Cruise interval workout 6 x 800 @ 10k effort w/200 recovery. 31:02 wu/31:58 cd +strides. My "target" was 3:27-3:31 (6:54-7:02 pace) my splits were: 3:36 (1:10) 3:27 (1:08) 3:28 (1:10) 3:28 (1:12) 3:25 (1:10) 3:20 -- Greg had told me not to try to hit any "target" but work on going by effort; the last time I did these I ended up going way too fast, so I decided to do it on the track and keep it within my calculated range. I had a hard time finding "pace" -- I ran the first 200 m on my first one WAY too fast, and then overcompensated by slowing down too much. By the third one I knew what the pace was supposed to feel like, but by then it was becoming to take a little work ... I did not look at my watch for the last two, I was surprised they were the fastest, I was started to get a little fatigued, especially since the recovery was on the short side.
The idea for this workout (and the last 4-5 weeks of my training) is to work on stamina, so long intervals at 10k-1/2 marathon pace with short recovery. It is my understanding that going too slow on these is better than going too fast, these workouts are supposed to increase the efficiency of the "lactic acid shuttle" - your ability to transport lactic acid when you run on your top end speeds (which will be coming up soon ...). This is what I was thinking about during this run ... interesting. I was thinking about this stuff in part because I just read some things by Lydiard again, Dean and I were talking about training and racing this morning and there has been an interesting discussion of late on LetsRun on replication of training by Rojo.
Dean and I were thinking that it is not only the training that is hard to replicate, after you have a great racing cycle, but everything else ... meaning, the not getting sick, not having work/home crises, etc. that makes it hard to replicate the "perfect" training. However, after my initial "pr every time I ran" the first two years back to running, my best 'stimulus' seem to have come in the year(s) after I ended up having difficult down time from running. When you are unable to run for a few months and you come back to it, it is both humbling and inspiring. It is not quite like you are starting all over, but it is a long slow process to get back what you had, and during this time you really reflect on how the important thing is being ABLE to run, not necessarily how you run (although the competitive aspect of running is also important). For me, I really focused on the long term aspects of my training after my hiatus - rather than the short-term "rewards" of each race and it has made all the difference, both in my enjoyment of training, and my overall improvements as a runner.
Ok, now back to work.
PM: (4 miles easy).
Have a wonderful day bloggers! Stay warm! | 