Every Run is a Great Run!

Nice run today. Felt pretty good. I guess the nice thing about races on gravel/dirt roads is that although they slow your pace a little, they're also gentler on the legs and make for speedy recovery.

Did a moderate fartlek workout today. Basically run first 2 minutes of every mile starting at mile 2 at a decent pace, but not full speed. "Comfortably uncomfortable" is how I've heard it described. Somewhere around 10K pace or a little quicker.

My average pace for the 8 2-min bursts were 6:24, 6:22, 6:20, 6:21, 6:21, 6:14, 6:23, 6:14. I didn't really focus on pace but rather on just trying to run relaxed, good form, etc. and let the pace end up wherever it does.

Overall AP/HR: 7:40/160

Coach H: "In the adaptive running system, the sharpening period denotes a short period at the end of the training cycle when runners emphasize challenging race-pace workouts."

OOPS! I did a loop I thought would be 12 miles but it turned out to be 13. Oh well at least the sun was shining bright and I enjoyed the extra mile.

AP/HR: 8:05/149

Hudson: "A runner's body can only progressively adapt to race-specific training for a few weeks until a limit--that is, a peak--is reached. Trying to prolong race-specific training beyond a few weeks is almost certain to result in a premature peak or failure to peak at all. For this reason, I begin the sharpening period of training just four to six weeks before the athlete's peak race occurs."

This quote rings particularly true to me and I think explains some bad marathons I've had where I peaked early.

Wasn't very excited to go out today looking out the window at the snow/rain falling. Called Kim for motivation and that seemed to do the trick to get me out the door. Since I went longer than planned yesterday I took it real easy on pace.

Ran 7 peaks hill route with 8 x 10s hill sprints (actually it might have been 9, I was having trouble keeping track of how many I had done). Did the sprints a bit more gingerly than usual, probably shouldn't even call them sprints.

Turned out actually not being too bad a run. I did get a bit wet but by the end things had cleared up a bit.

AP/HR: 8:41/143

Hudson: "One factor that tends to delay a performance peak is maintaining balance in one's training. A peak tends to occur when you push your fitness strongly in a single direction by heavily emphasizing a particular type of training."

Ran 3 easy miles, then 3 mile progression, then 3 more easy. Didn't want to kill myself on the 3 fast miles but wanted them faster than marathon pace. So decided to try and keep them under 7 min pace. Run was OK, I felt good but not great.

Miles 4, 5, 6 ave pace/HR: 6:56/170, 6:46/180, 6:38/186.

Overall AP/HR: 7:45/160.

Hudson on steep hill sprints: "These short, maximal-intensity efforts against gravity offer two key benefits: First, they strengthen all of the running muscles, making the runner much less injury-prone. They also increase the power and efficiency of the stride, enabling the runner to cover more ground with each stride with less energy in race circumstances."

An absolutely beautiful day today. And my running partner wasn't too bad either! Kim was able to join me after her work for a noon-time run in the sun. I also did a bit of XT warmup and cooldown (30 min - S/B/E).

AP: 8:56

Hudson: "Hill running is the only "weightlifting" my runners do....They do some exercises to develop strength in their abdominal muscles and lower back, but that's it."

Whoa! Mega-windy day today! I think that may have been the hardest 9:20 pace run I've ever done. Had a hard time getting out of bed today and hearing the tornado sounds outside wasn't help the motivation factor.

But Kim and I finally got going about 7:30 and promptly headed west so the wind was at least at our backs for the first while. It was actually quite pleasant those first miles until we had to finally turn back east and head face-first into the wind. Not so fun coming back up through the river bottoms and up heartbreak hill.

Parted ways with Kim around 10 or 11 miles then finished up with 6 more solo that mostly felt like a death march, even when the wind was at my back. Just glad to get this one in the books. But I won't complain much, for the most part February was good to us runners as far as weather and I quite enjoyed most every run. I actual enjoyed much of today's run as well, other than the death march section.

AP/HR: 9:20/143