From trickydick on Sat, Nov 12, 2011 at 00:30:21 from 67.1.40.139
Good job. How come only 0.7 threshold miles? I keep forgetting to tell you I love the coconut water in the shake with the chia seeds. It makes it a lot better. Where did you get this workout that you are doing?
From TheMr.K on Sat, Nov 12, 2011 at 01:18:04 from 67.164.204.6
Usually I'm more detailed about why I ran what I ran, but I updated my miles on my phone, which for some reason wont let me write anything about my run.
The workout tonight called for 5 miles easy and 1x8 second hill sprint. I hate 8 second hill sprints because they are too short. I feel like I just start getting the burn going and the run is over. consequently, I always extend them to at least 25 seconds. tonight that worked out to be 388 feet, or .07 of a mile. I'm trying to keep with the program despite my desire to go beyond it, because the idea is that your body needs to be working, but not always working hard. You need resting run recoveries to allow your muscles to get better while also increasing your aerobic capacity.
Aaron Kennard posted about this workout a while back and I decided I should buy the book. It's called "Run Faster" by Brad Hudson. He's a coach that trains elite runners through a method he calls adaptive running. Basically, its the idea that in order to get faster a runner needs to put in miles but also do speed work. because the stress of one limits the other, the runner (and his coach if he is lucky enough to have one) should mix the training with a few high intensity runs a week, lots of easy miles, and some medium effort runs. It's a good book and I recommend it.
I ran 7:38 a mile for 5 miles the other day (splits were actually: 7:29, 7:32, 7:41, 7:46, 7:40) which is something I didn't know I could do. My point is that I think his method is effective. I have been working off his basic principles for a month now, but I just started the 1/2 marathon training guide/program he has to prepare for the St. George 1/2 I'm doing in January.
I haven't been eating the shakes, just a lot of fresh fruit and peanut butter. I read the other day in Ultrarunner magazine that peanut butter sandwiches are almost the perfect prerace (and durring race if your running more than 30 miles) food because its the perfect balance of carbs, fats, and protein. The shakes are easier, but I can't seem to plan enough in advance to get the stuff I need for it.
I did come across a pretty great recovery drink though. It has really been helpful after some of the long runs. Its called Ultragen. Not sure if they will sell it in AZ or not.
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