Week of Training August 17 – 23
|Monday||12||7||8 x 20 sec, Core|
|Wednesday||12||6||8×20 sec, Drills, Core|
After our long run on Saturday, Cole and I had more days than usual before our next hard effort. This can be a double edge sword as it allows for more time to recover, but with too much time, you will recover and can run too fast during the days leading up to the workout. With this in mind I tried to hold back, being very conscious of pace, but for the most part it was not that hard as I have been pretty tired at the start of every run. When I am running high mileage, it can take me nearly an hour before I warm up and start to feel good. During the start of the runs, I try to not push beyond my comfort zone, even if the group starts pulling away. This is decidedly different than what I would have done in college, and I think one of the main reasons that I have been relatively injury free for over 3 years.
Our one workout this week was not until Thursday, and it was good to have four days in between two hard efforts. With so many days in between harder effort, I was hoping to feel great for the workout. Unfortunately I only felt all right, not terrible though. Looking back, I realized that I ran 67 miles the first four days of the week. Also, starting the workout running faster than anything we have done so far was a shock. The opening piece at 4:35 pace was a wake up to the body, when the fastest sustained pace I had run was around 4:50 min/mile.
1500m Lake Loop, 4 min rest;
Two forward pushes to the Manor and through the Maze,
4 min rest; 6 x 1 min, 1:30 min rest
This workout is a staple of the Pete Rea arsenal. We will do this workout at least once during any given cycle. Since there are a lot of pieces and parts to this workout, I will try to explain what the purpose of each.
We started with a fast 1500m on the lake, which the purpose is to put some junk in our legs. Going a bit lactic early is a good way to teach the body how remove lactic acid while running. Also, doing this will make the rest of the workout just that much tougher. After our rest, we did a climb from the Lake to Moses Cone Manor. It is just less than three miles to the top, and is used as an uphill tempo. After we crest the summit, we have an “active recovery” as we head towards the Maze. The point of this piece is to recover some while running. We are running downhill, so our recovery pace tends to be fairly quick, around 6:30 pace. Once in the Maze, we pick it up to tempo effort. The first 6 minutes of the Maze is slightly up hill and the last 6 minutes is slightly downhill. This makes the last 6 minutes all about getting our legs to turn over as much as possible. Usually the workout ends there, but since Cole and I are in marathon training, Pete added 6 x 1 minute on the lake once we were back to the Lake. He wanted us to keep the same rhythm we had through the Maze. It ends up being a pretty long workout, around 10 miles in total, but with the turnover through the Maze, it should bring back a bit of speed to our legs before our workout/race next week in Virginia Beach.
4:17; 14:20 (To Manor), 12:05 (Through Maze), 35:10 (Total)
After the workout, Cole and I both had the same reaction; we felt aerobically good, but our legs only wanted to go one speed. I guess that is what happens when you are running lots of miles, but I know that feeling tired now will pay off in the long haul. Now this next week I get a down week leading into our workout/race at Virginia Beach. I have always have had a good response to short little down dips. Over my two years at ZAP, I have periodically taken them, and I tend to get my legs back under me for the next few weeks. A good example is the week after the World Half Marathon Championships. I ran 39 miles with a few days off, and then went on to run a good race two weeks later in Boston. While next week will not be nearly as low, I know that few days running only shorter singles will bring some pop back into my legs.