Moderate run. Feeling a little tired from yesterday. First mile was 7:15, then down into the 6:15 range. Had a few miles right at 6:00-6:05 in the middle, then back to 6:15s to finish. Average HR right at 150, got into the low 160s during the faster parts.
Shin was pretty good. Not much discomfort, and only tightened up for about two miles between three and five.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
4 comments:
Three good ones in a row Eric, keep making it look easy.
It seems like the shin is becoming less of a problem. Glad to hear of the progress.
Re: my other comment the other day - 5:40 miles. I didn't realize that was your MP. Somehow that had escaped my notice so I thought you were throwing odd speedy miles in there for no reason.
You're goal is great. I am enjoying watching you progress toward it.
Good discussion lately, very interesting. I've always been a fan of very diverse training throughout the training cycle. The key is to keep moving forward all of the components, knowing that you adjust the mix as you get closer to peak racing time. You've got lots of time to build base for this marathon, and you're taking steps to build toward that race as a complete runner, not just a mileage junky. The earlier comment that 5:40 is not speed training is absolutely correct; plyos, speed drills, short hills, etc. once a week is plenty. Those activities create much value from a running economy perspective.
Marathon race pace work shouldn't be highly regimented, but I'm still a fan of getting a certain volume of that activity in now as a stimulus for developing and improving your aerobic threshold.
Glad to see you can chug out some good long runs and feel relaxed and strong; it definitely shows you're making great progress.
A final comment is that there are a lot of cooks in the kitchen here (myself included). The most successful training program is one that the runner absolutely believes in. I'd rather have you be a little wrong, but totally believe in what you're doing, than have you spend the next five months second-guessing yourself. You're onto some good stuff. Lay out a plan and stick with it.
On a final note, I've always found Hal Higdon's writing to be good humor, without much value to runners with your goals.
I agree as well, a 5:40 mile is not speed. The 4:30 pace 100 meters tacked on to the end is getting there though. Neither here nor there, just wanted to point out that the faster finish is more of a build up than a steady run.
With regard to cooks in the kitchen, I'm having a hard time buying in to one particular way of training because I don't know what ultimately works for me. I know what I like the sound of, which has been Arthur Lydiard, John Kellogg and Ingrid Kristiansen, and I think their philosophy has been well described by the Mystery Coach, which has helped me a great deal.
What I am still missing in large part, though, is particulars. I need the concrete example to go along with the abstract principle. The one concrete example I have for base training is run longer at 85% MP, run shorter at 90% MP, recover, and repeat. It feels strong, not hard, and I seem to be energized by it rather than euthanized. That's enough for me to have faith in the training.
Thanks for the comments. Fatboy, enlightening, as always. Higdon, like Galloway, is probably a good coach when he isn't writing to the lowest common denominator.
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