Well, even though I run or walk pretty much every day, yesterday, was really my first true speed workout in the 8 months that I have been overseas. I just go out and plod along enjoying the movement but never really work hard. My first goal coming over here was to build a base again. I feel like I have completed that by gradually moving from 25 miles a week last June up conservatively to 70 miles a week in November and December. In January I traveled and raced but did not start any speed training. Once back in Egypt I planned to start up a regular focused training plan to recapture my speed and fitness. Yesterday I took some more steps in that direction. Only on 8 occasions have I done any faster paced running at all in the last 8 months. These include:
two workouts of 3-5 x 300m striders
one strong 2 mile- 12:33
A 5.25 mile race in 32:17
two 12 mile tempo runs in 1:24 and 1:22
and two half marathons in 1:31 and 1:28:35
Yesterday I began what I would actually consider speed work. I ran a 3 x mile workout with 3:00 min recovery. On the base here I actually have a 1520m road loop that I will be using, so to be honest they were not full miles, but will be reproducible and are close enough.
I managed to run 5:59, 5:44, and 5:35 without too much struggle. I picked 3 min recoveries kind of randomly, and probably only needed 2 minutes, as I caught my breath pretty quickly. I ran in total control focusing on being smooth and relaxed. I had forgotten how fun it actually is to run fast! You feel very strong and invigorated.
I MUST continue these along with lactate threshold tempo runs to regain any sense of competitiveness and speed. I feel like I need to really earn the Montrail sponsorship I have had since 2001. I also decided my PR's are soft and at age 32 I am too young to give up on improving them. Both Paul Tergat and Haile Gebrselassie are older than I am and still kicking butt. I also have good genes as my father ran a 4:43 mile, 32:30- 10K and 2:34 marathon after turning 40. It is time to get serious.