Week of Training May 18-24
|Sunday||19||Long Run, 8 x 20 sec|
|Thursday||13||Drills and Strides, Core|
|Friday||12||5||Track Workout, Core|
This week was another big week, as I covered 107 miles with two workouts. By the end of the week, I started to feel my legs come around, which was some relief. I was worried that my legs would take longer to feel better.
On Sunday Cole had to coach at 9:00, so I ran early with him. It was another “time on your feet” long run, but Cole and I eventually were running fast by the end. My legs were still not feeling quite like normal. I noticed that I was pretty tired on the 8 x 20 seconds, but it was still a good run. Being tired after this run made very conscious of getting more rest this week.
Tuesday’s workout was a standard “hill cycle” workout. The loop we do our cycles on is 400m flat, 400m uphill, and ~300m downhill. The flat is supposed to be around tempo pace, 5 min/mile. Then on the uphill, there are three spots where we are supposed to change gears. The downhill is a float, so not much recovery. As you can see, this workout is designed to be an aerobic workout with lots of gear changing.
Workout: 18 min of cycles, 4 min rest, 13 min of cycles, 4 min of rest, 6 min of cycles
Joe, Chris, and I started out just about perfect, and I was feeling relaxed running tempo pace on the flat section. We went up the hill and I noticed right away that I was not feeling great, especially when I had to switch gears. Eventually all of those gear changes would get me. I got through the first two parts of the workout fairly easily. It was not until the last 6 minute piece that I really started to feel very tired. Some of it was because I ran a 3:10 loop, which is the fastest I have ever run it and second fastest ever by a ZAP athlete (Joe ran 3:06 for the fastest), and also the gear changing ended up getting to me.
Splits: 3:25, 3:22, 3:24, 3:20, 3:20; 3:20, 3:17, 3:17; 3:10
Initially I was not satisfied with my workout. Joe pull away from me again was frustrating. And once again I was unable to change gears when I wanted to. But after some reflection I came to realize that overall, the workout was not bad at all; I just did not have much pop in my legs. I got a good aerobic effort, which was the point of the workout. I also had to remind myself that I have well over two weeks before my first race of my short summer series, so I do not want to peak too early.
Wednesday and Thursday were just typical moderate days. One thing Pete wanted though was Thursday’s medium long to be a tad shorter, in preparation for a track workout on Friday. I will say that I felt pretty good on Thursday, even after a solid 17 mile day on Wednesday.
On Friday, I got back on the track for the first time since Stanford. I was worried about how I would feel during the workout, as I have not run “track pace” in a while. The workout was designed to have some good aerobic stimulus along with 400m reps at 5000m rhythm. With a big 5000m coming up in 3 weeks, it was important to be comfortable running 5000m pace.
Workout: 1600m, 2:30 rest, 4 x 400m, 1:30 rest; 1200m, 2:30 rest, 3 x 400m, 1:30 rest; 800m 2:30 rest, 2 x 400m, 1:30 rest; 400m; 4 x 100m accelerations
This workout ended up being very unusual. I felt okay, nothing out of the ordinary, on the warm up; and after my strides, I felt pretty good, but once into the opening 1600m piece I felt awful. I came through the first lap in 70, four seconds off of what Pete wanted. Along with being off pace, I felt like I was straining too hard to maintain pace. It helped that after 800m Joe took the lead and I was able to relax somewhat, while he increased the pace. After that I was already frustrated with the workout, but since it was the first rep I knew that I had to at least make it through the next set of quarters before I stopped. With a change of rhythm, I felt very relaxed during the quarters. Sometimes there are no explanations as to why this happens. Once I started the 1200m piece I felt better than before, but still not quite as relaxed as I should have. Again, the quarters after felt as relaxed as before, and were even a little quicker.
In between these two sets I put on my spikes, and I do not know if it was “spiking up” or I was starting to feel good finally, or maybe a combination of both, but the 800m piece felt great. Pete wanted us to run it with the idea that we could go a mile at that pace. I ended up running 2:04 and think that I could have continued to finish the mile under 4:10. It was such a drastic turn around from the beginning of the workout, as I do not think that I could have run under 4:10 while fresh! I guess it takes these “old half marathon legs” a while to get warmed up. The rest of the workout finished off well, which was good considering that the last couple of workouts I have walked away frustrated.
Splits: 4:32, 65, 64, 64, 64; 3:18, 64, 64, 63; 2:04, 63, 61; 59
With this week being the second of three big weeks, I was happy that overall I was feeling better day to day, even though I ran 10 miles more than last week and had an extra workout. I am thinking that this bodes well for my upcoming races, which the first is June 7th at Music City Distance Carnival. I will be running a mile and going for the famed sub 4 barrier. This is definitely one of my life goals and there is no better time to do it than now. After that I head over to the west coast to run a 5000m at the Portland Track Festival.
With my goal of breaking 4 minutes in the mile in a few weeks, here is a video Sir Roger Bannister breaking the 4 minute barrier 50 years ago for the first time.