Good run. Good is going to be the replacement for 'awesome', otherwise I am going to make Mike vomit in his Cheerios. Traction conditions were okay as long as I stayed out of the wheel tracks and off the sidewalks, which must have been polished to a high sheen by a team of elves overnight. I've been on hockey rinks with better traction. Pretty much right down the middle of the road was ideal. For God knows what reason, there were seven vehicles out this morning between 4:30 and 5:30. That's seven too many for those of you keeping score. GO HOME, PEOPLE.
First mile in 6:18 to warm up, then 6:07-6:10 for miles two through seven with average heart rates from 149-156. I was holding back a bit to stick closer to the recommended pace of 6:12, but decided to relax on the last three miles and did 6:04(161), 5:58(162), 5:55(162). Overall, a 156 HR average and 6:05 pace.
I recovered with a slow walk to a 120 HR in 53 seconds, 110 HR in 1:30, and averaged a 106 HR for the 90-120 second period following the run. Pretty solid.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
9 comments:
You really get moving on these ones quickly. I usually need 2-3 miles at 7-7:20 pace to warm up. The heart rate seems to be coming down quckly, which is a good sign. Another nice run.
By the way, Cheerios are for babies (Chokey-o's). Here is the ultimate cereal concoction for ultimate recovery (as a bonus it grosses out the rest of the family): 1/3 bowl of Wheaties, two big spoons of Trader Joe's vanilla yogurt, a handful of frozen bluberries, and a topping of Grape Nuts or Grape Nuts trail mix. Add skim milk and enjoy. Carbs, iron, protein, antioxidants....deliciousness!
Wow. That sounds good. We just got a huge bag of dried fruit from Sam's Club (Costco of the North), so I will try something like what you mentioned. But with WHOLE MILK. Yes, the Red Carton of Death. Cream is too expensive, otherwise I'd drink that.
Anyway, with the injuries fading into the background, as long as I do my warmup routine before heading out, I can get up to speed fairly quickly, within a half mile or less most days. It took a while to get back there, though.
It’s interesting reading about you running in the snow. It usually snows once a year here and the entire city shuts down. This year it happened to be the week before I was to leave for Sacramento (forced me onto the treadmill), it could’ve been much worse.
Another storm is blowing in this morning; my first run should be dry if I head out soon...
One of my personal theory is never abided by.
Let’s look at this advanced marathon workout
http://www.halhigdon.com/marathon/advancedint.htm
or this novice workout
http://www.halhigdon.com/marathon/Mar00novice.htm
It really does not matter where you search on the web, every marathon workout is flawed.
Pfitzinger wants you to taper 3 weeks before your marathon. Some sites want you to taper 4 weeks, others 2 weeks.
Taper for 4 weeks with easy jogs of 6 miles. What???? This is ludicrous.
The concluding 4 weeks prior to your goal(Fargo) is the utmost critical time. The following is an example of what week 17-20 should resemble.
Week #17
Anaerobic incur and sustain intervals along with Aerobic capacity intervals in the same session. This is extremely taxing. Hills once this week. Mid and long runs. 6 days on 1 day off
Week #18
Active recovery week. No more hills from this point on. 4 days on 3 days off.
Week #19
Anaerobic incur and sustain intervals along with Aerobic capacity intervals in the same session. Again these are extremely taxing. Paced mid and long runs. 5 days on 2 day off
Week #20
Stay sharp intervals Monday and Wednesday. Friday 45 min jog. Saturday 30 min jog. Sunday Marathon
Now let us continue this conversation concerning the novice marathon link posted above or the advanced one. It really does not matter. The novice is required to perform for 18 straight weeks. No active recovery weeks on week #5,#10,#14,#18. Just go go with your hair on fire, and try and hang on to every session that is written in the schedule. Slowly but surely the fatigue, little pains, aches, colds, and lack of motivation will rear their ugly little heads. Sure, he/she will adapt to the schedule, but the super compensation will be non-existent. The super compensation that should have taken place, would have elevated his/her intensity, energy, zest, moral, and overall fitness to go on for another 3 weeks before the next pit stop. A pit stop is similar to a Quality Control Manager that slows the process down to gather samples, visualize and tune up the equipment, and weighs the finished product, to make certain the business manufactures high quality merchandise. As you can see, active recovery weeks manifest themselves more often as the intensity is cranked up. Here we hope (here’s that nasty word again-hope) that the novice peaks on his/her marathon day with 4 weeks of tapering before that. The best way to taper is not all at once but with pre-planned recovery weeks along the way. This way, you remain extremely sharp along the way and every workout pays off.
I could go on forever.
Man that pace still blows me away. I read an article in the Uk version of Runners World where they were saying long distance runners seem to get faster in there late 30's if so do you think you can get quicker in the next few years? I know i can because i started from such a low level.
Without a doubt. When I ran in college, I didn't really train very well, and the coaches didn't push us overly hard. The result was I never really trained to my potential when I was in my early twenties, so I don't know how fast I can truly run.
But over the next six years or so, I am going to find out. Should be a trick. One benefit of doing this kind of thing in your thirties is, at least for me, the motivation seems to be much stronger and the confidence is much higher. I'm not sure why, but when I was twenty-three I was always hoping I would run fast times. Now I go into my training and racing expecting to run fast times. Maybe it's just maturity, perspective, responsibility, and all that, but my attitude is way different. I just know I'm going to crush my old PRs over the next several years. It's a cool feeling.
Thanks for the comment.
maturity, perspective, responsibility exactly .You hit the nail on the head there. I was very fit in my 20's but to be honest i just took it for granted. I had a 5 year break from fittnes,drank to much and got fat. I hit my 30's had a kid and suddenly maturity, perspective, responsibility as you say took over. :)
By the way my wife has got the running bug now and im trying to get her to come out with me so i can get a picture like the one you have on that long road. I hope you dont have a copyright on it :)
No copyright, but maybe I should get one...collect some licensing fees or something. =)
One of the best things for a running man is a running woman, so good for you both. My wife and I were just talking about what a difference it makes that both of us enjoy our running habit. That way neither of us gets too irritated when the other is out running around for two hours.
Post a Comment