Easy run with speed. Added in some faster repeats along with the miles every fifteen minutes during the first half of the run. Started with a .46 mile stride in 2:17, about 5:00 pace, then .25 mile in 1:09, about 4:40 pace, then 2x .14 with one minute jog between reps in :37 each, about 4:30 pace. The second ~200 repeat felt incredible, otherwise I was a jumble of legs and feet. Recovery seemed to happen in about the time of the repeat plus a minute. I tried to focus on relaxing, keeping my hips forward, chest high, and getting a good push off the toes. Overall, the speed was a nice addition to the run, and I'm looking forward to getting more of that second 200 feeling. Good run.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
7 comments:
That's some serious speed 400m in 69 seconds.
You are a beast.
Heh, thanks. I felt like a beast...a large, lumbering beast. It was measured with GPS, so there's a good chance it was more like a 71.
OR...
It could have been a 67! We'll never know. It felt good to get out and fly though.
Never under estimate the recovery week you did last week. Yea, you are fed up with the black ice but it gave time to your CNS to recover and adapt. Now you should be good for 3 good weeks of training before your next recovery week.
Yes, the saving grace of all this adverse weather is that I am definitely recovering and NOT overtraining.
We are supposed to get hit with 8-18 inches of snow and high winds over the next three days, so this might end up a recovery week, too. I should be able to get creative with the treadmill if I need to though.
Still working on my theory. But what I found is that the weeks that are forced upon you as recovery week(bad weather or business travel) are the best recovery weeks. What I think happens is a scheduled recovery week is already known in advance and the system knows. But when you accidentally do a recovery week, it throws your system for a loop. It was expecting hard work, but you fed it small or non-existent workouts. The system goes in over drive taking full advantage of this extra time. Difficult to explain.
Hello Eric
This is "Manitoba" from the "runzone" site. Just saw that you sent me a message some time ago. Just responded now, didn't know I had it. All the best in your training. I will give you further details about my training with "Tinman". Hopefully you will get a chance to meet me and my wife at the Fargo Marathon, over a beer at the after race party.
I hope you enjoy the marathon, I really enjoy Fargo and rank it right up there with some of the other races I have run (Chicago, Twin Cities, Tampa, Ottawa, FrankFurt). Let's hope for a calm day, with a bit of luck and some restraint in the early miles I would like to see you in the top 3, under 2:35.
Alan Hopkins
WINTERpeg
Hey, Alan! I didn't think I was going to catch you. I hope you're right about the sub-2:35. I'm doing everything in my power to make it happen, weather be damned. =)
We'll definitely have that beer. I'll see you in Fargo. Take care and good luck with the training.
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