Week of Training August 16 – 22
|Tuesday||12||6||Drills and Strides, Core|
|Friday||12||8 x 30 sec hill sprints|
I had another great week of training, heading in to my fall racing season. My confidence grows as I have weeks upon weeks of good training. Also, running is always more enjoyable when I am running lots of miles while still having great workouts.
For the long run on Sunday, Cole, Pete, and I headed out to Todd Railroad Grade Road. With both Cole and myself returning from injuries, we decided that running on the hills of the Park or the recently graded Watauga River Road, were not the best choices. This basically left Todd as our lone option for the run. We had not been out there in a while, which happens in the summer as there are so many great trails around, and we were rewarded with a Petunia sighting. Petunia is a pot-bellied pig that lives at the rafting shop in Todd. She is a bit of a local celebrity and was even on the ballot for Mayor of Todd! Cole and I had a good run as we progressed through out the 19 miles, and our last 10 were right around 60 minutes. Neither of us really wanted to push too hard, because we did not want to aggravate anything, but it was a step forward for both of us!
Unlike last week, I did not have two workouts, but a single longer workout on Wednesday. Pete prescribed a Manor-Maze Progressive, a ZAP classic. The only difference is that he had us start with a 2000m piece rather than a 1500m. With many of us ZAP athletes racing varying distances, we often do not get to workout together, but I was able to run with both Joe and Griff.
Workout: 2000, 4 ½ minutes rest; Manor-Maze Progressive; 4 x 45 seconds snowball
We were instructed to run the 2000m fast, around 5:45, which is right around 4:37 mile pace (4:20 1500m). We ended up running a few seconds faster as we went through the 1500m in 4:17 and finished in 5:41! Griff, who is in the middle of marathon training, had a quick lesson on what running on dead legs feels like. After he was so shocked at how fast that pace felt. I could only tell him that it was not going to get better until he starts to peak in over a month. I had a good rest of the workout, running quick up to the Manor then I was moving well through the Maze.
Splits: 5:41; 14:17 - 7:45 - 12:13 - 34:15 total
After getting back on to the Lake we had 4 by 45 second pieces. We ended up running them in snowball fashion ratcheting up the pace every 15 seconds. One of the things that Pete and I talked about this summer was what changes we can make so that I can raise my running to the next level. My results from the last few years show that I am headed in the right direction, especially as I have become aerobically stronger since coming to ZAP. So the basics of the training do not need to change, but the one thing that we felt I needed to do was finish my races better. In the last two years I have been with the leaders until the very end, but have not been able to close. So the long aerobic workouts will not change, only now I will finish with something fast. This will help me at the end of my races, and hopefully get me to the next step of winning races rather than just placing in the top 3. There is still two weeks until my season debut at the New Haven 20km, so I have time to get in some good training, and I will get to reap the rewards that I have sowed over the last few weeks. With some big goals for my fall season, I hope to use these races as a springboard for the marathon trials in February.