After playing with a heartrate monitor for one of the first times I am begining to gather some data on myself. I am begining to wonder what others are getting for their own HR values.
1) I have run 3 trail ultras of 31-41 miles in length the last few weeks and seem to average a HR of 136-138bpm with a steady moderate effort the whole race but HR fell over the 5-7 hours from 140's to 120's.
2) with easy runs of 45min-1:45 around my neighborhood I have an ave HR of 128-138bpm depending on how easy I go. For me 130bpm is around 8:45 pace per mile
3) in a hilly 10k trail race I have readings of 159bpm ave and shooting in to the 170's on the up hills 145-150's on the downhills. This was pretty much a max effort for 46minutes.
4) And in track work of 1000m and mile repeats with full recoveries I tend to average 153-161bpm for the repeat. With values in the last 100m of the repeat of 164-170. These repeats were close to 6:00 mile pace or my current VO2 max pace according to Jack Daniels calculator using my recent 3:01 marathon. (That was a total all out, well paced effort).
Sprinting up a hill I have got my HR up to 183 (I had said 192 but looking at the data graph from Uwharrie that one point had to be an error...it jumped from 178 to 191and then back into the 170's immediately) spriniting the first hill in the CRC trail 10k I hit 183. I will do a test soon to more accurately find my current max HR. I remember now my max HR being lower than predicted when I was doing lab testing in 1997 to 2002 (old values were 181-190 for my max then...and a few years have passed). I am 33 years old, but understand the 220-age formula has a 12bpm standard deviation! So is notoriously off for the majority.
So what I want to do next week is a 2 mile time trial to find out my current true VO2 max fitness and what my HR is during this run.
What kind of values do you get???
Book values below:
Vo2max- % of max HR=95-98
Lactate threshold- % of max HR 80-92
Recovery easy run -% of max Hr should be less than 75%
And why does the check spelling feature no longer work on my blog???
Showing posts with label Jack Daniels. Show all posts
Showing posts with label Jack Daniels. Show all posts
Friday, February 15, 2008
Thursday, November 1, 2007
Turn them Over!
Monday & Tuesday- off, did yoga
Wednesday- 6 miles- easy no watch
Thursday 5 miles 1 up and 1 dn, turnover work in middle
10 x 30sec with 90steps per 30sec
4 x 200m- 40, 37, 39, 38, 400m-81
Wow that felt good! The legs are coming around now. Only calf soreness and extreme tightness on Monday and Tuesday. I did some yoga and tried to work it out. The quads were fantastic for post-marathon....very happy.
I was messing around a bit today having re-read and remembered that there really is something to be said for leg turnover. Jack Daniels has done some studies and found that both elite men and women runners strike the ground at an average rate of 180 steps per minute while racing and while even jogging. (90 hits with the right and 90 with left) While slower people tend to have slower cadences. by counting mine over the last week I have 160-165 steps per minute at 9:00, 8:00, and even at 6:40 pace peer mile. I am not sure if I always have had this cadence or if 9 years of running ultras has slowed me down to this. Anyway....everything is trainable...so I am planning on doing some turnover drills on a semi-regular basis.
Tonight I went to the track and ran 10 bouts of 30 seconds where I tried to have "fast feet" and strike the ground quickly.....with this focused effort my stride rate was right on 180 per minute. I rested 30 second and did it again. Then I ran some 200's with this same focus and boy, they seemed easy. Interesting huh?
Wednesday- 6 miles- easy no watch
Thursday 5 miles 1 up and 1 dn, turnover work in middle
10 x 30sec with 90steps per 30sec
4 x 200m- 40, 37, 39, 38, 400m-81
Wow that felt good! The legs are coming around now. Only calf soreness and extreme tightness on Monday and Tuesday. I did some yoga and tried to work it out. The quads were fantastic for post-marathon....very happy.
I was messing around a bit today having re-read and remembered that there really is something to be said for leg turnover. Jack Daniels has done some studies and found that both elite men and women runners strike the ground at an average rate of 180 steps per minute while racing and while even jogging. (90 hits with the right and 90 with left) While slower people tend to have slower cadences. by counting mine over the last week I have 160-165 steps per minute at 9:00, 8:00, and even at 6:40 pace peer mile. I am not sure if I always have had this cadence or if 9 years of running ultras has slowed me down to this. Anyway....everything is trainable...so I am planning on doing some turnover drills on a semi-regular basis.
Tonight I went to the track and ran 10 bouts of 30 seconds where I tried to have "fast feet" and strike the ground quickly.....with this focused effort my stride rate was right on 180 per minute. I rested 30 second and did it again. Then I ran some 200's with this same focus and boy, they seemed easy. Interesting huh?
Sunday, June 17, 2007
Embracing The Suck
Sunday- 22miles- 8@7:45, 3@6:15, 7@7:50, 3@6:18, 1 c dn
Embrace the Suck is a phrase I have heard in the military to respond to someone who is complaining. Or as a way of thinking. Like a philosophy for dealing with what you know will be a bad situation. That was my attitude tonight. I know the Jack Daniel's tempo / easy hour/ tempo workouts always hurt. So I figured I might as well REALLY make it so tonight as it will most likely be my last HARD effort here in Egypt.
Thus, rather than an easy 2-3 miles warm up I did 8 miles in 62 minutes. Sucked down a gel, then jogged over to my trusty 1520m road loop for the 3 mile tempo run. I was thinking (wrongly) that I needed to run 5:53 per loop to hit my lactate threshold pace..but should have been aiming for 5:58. anyway I ran well:
3x1520m continuous- 5:54, 6:04, 5:49= 17:47
I was pressing more than I should have and then beginning my "hour jog" I figured out why. I was aiming for a pace that was a bit too quick. I settled into my hour jog at just sub 8:00 miles and really bonked after 4 miles. I stopped to hit a gel and drink some water then did another 3 miles. Then I began round two with 18 miles already in my very tired legs.
3x1520m continuous- 5:55, 6:03, 6:00= 17:58
Wow! That was hard, but actually the second session felt smoother than the first and went incredible well. I actually felt better once I started running the tempo pace than I did just prior. All I could think during the run was: Damn...I am pounding out mile 19, 20, and 21 at a crisp pace, in the June heat of the Egyptian desert....No one else is training this hard! Probably because they are smarter than that.
As I am 4-5 weeks out from race day I am really stressing my body recently. It is endurance time and I am feeling the efforts. I am feeling a lot of little aches/pains right now. In the last 7 days I have run 81 miles with 23 of them at lactate threshold. That is a lot. Come July 21st. 8:30 pace better feel like a cake walk!
So this closes out 365 days on the ground in Egypt. 2,947 miles. Hoped to get 3,000 but just missed it. I am definitely not the same man that came here a year ago. I have dropped about 7 lbs and have increased my fitness multiple levels. But, mentally I am different as well. Hopefully better......I certainly love the USA more. We all should.
Embrace the Suck is a phrase I have heard in the military to respond to someone who is complaining. Or as a way of thinking. Like a philosophy for dealing with what you know will be a bad situation. That was my attitude tonight. I know the Jack Daniel's tempo / easy hour/ tempo workouts always hurt. So I figured I might as well REALLY make it so tonight as it will most likely be my last HARD effort here in Egypt.
Thus, rather than an easy 2-3 miles warm up I did 8 miles in 62 minutes. Sucked down a gel, then jogged over to my trusty 1520m road loop for the 3 mile tempo run. I was thinking (wrongly) that I needed to run 5:53 per loop to hit my lactate threshold pace..but should have been aiming for 5:58. anyway I ran well:
3x1520m continuous- 5:54, 6:04, 5:49= 17:47
I was pressing more than I should have and then beginning my "hour jog" I figured out why. I was aiming for a pace that was a bit too quick. I settled into my hour jog at just sub 8:00 miles and really bonked after 4 miles. I stopped to hit a gel and drink some water then did another 3 miles. Then I began round two with 18 miles already in my very tired legs.
3x1520m continuous- 5:55, 6:03, 6:00= 17:58
Wow! That was hard, but actually the second session felt smoother than the first and went incredible well. I actually felt better once I started running the tempo pace than I did just prior. All I could think during the run was: Damn...I am pounding out mile 19, 20, and 21 at a crisp pace, in the June heat of the Egyptian desert....No one else is training this hard! Probably because they are smarter than that.
As I am 4-5 weeks out from race day I am really stressing my body recently. It is endurance time and I am feeling the efforts. I am feeling a lot of little aches/pains right now. In the last 7 days I have run 81 miles with 23 of them at lactate threshold. That is a lot. Come July 21st. 8:30 pace better feel like a cake walk!
So this closes out 365 days on the ground in Egypt. 2,947 miles. Hoped to get 3,000 but just missed it. I am definitely not the same man that came here a year ago. I have dropped about 7 lbs and have increased my fitness multiple levels. But, mentally I am different as well. Hopefully better......I certainly love the USA more. We all should.
Thursday, June 14, 2007
A REAL Tempo
Thursday: 16miles- 6 w up, 7 miles at 6:25pace, 3 c dn
Okay recently I have been doing lots of Jack Daniel's suedo tempo runs at lactate threshold pace with short recoveries. I have been modifying a lot of the workouts from the 1998 JD running formula editions marathon structured program (Plan B) and this was another one in that line.
True tempo runs are meant to be continuous efforts at a hard pace...not an all out racing effort, or at a pace like intervals....it is manageable, but not a cake walk. Today I ran just a touch off my calculated lactate threshold pace- or the pace I should be able to hold for a 15k-10mile race.
After a good warm up I settled in for some laps of my 1520m loop. The plan was for 6 miles since the JD plan called for 3x2mile. but, I got off to a slow start with the first repeat being at marathon pace, and thus I decided to tack another mile on at the end to make it 7. The plan was to back off the pace and make the last mile at marathon pace as well, thus, bookending a 5 miler at lactate threshold. Instead I found it hard to back off.
Splits for 1520m: 6:22, 6:10, 6:09, 6:02, 5:57, 5:51, 6:10. Not bad at all as this was without rest breaks and was about a 40minute 10k. This still sounds depressing to the me that remembers running 35:09 as a 13 year old. But, the effort level was not super high tonight and it (the 40min 10K) is a heck of a lot better than what I was capable of in January.
I don't have a heart rate monitor but I would have liked to have seen what I was at during this one. 45seconds post the effort my HR was 110bpm.
Watch out Crowther. I am up to 7 miles...progressing from Aprils workout....soon I will be doing 41!
Okay recently I have been doing lots of Jack Daniel's suedo tempo runs at lactate threshold pace with short recoveries. I have been modifying a lot of the workouts from the 1998 JD running formula editions marathon structured program (Plan B) and this was another one in that line.
True tempo runs are meant to be continuous efforts at a hard pace...not an all out racing effort, or at a pace like intervals....it is manageable, but not a cake walk. Today I ran just a touch off my calculated lactate threshold pace- or the pace I should be able to hold for a 15k-10mile race.
After a good warm up I settled in for some laps of my 1520m loop. The plan was for 6 miles since the JD plan called for 3x2mile. but, I got off to a slow start with the first repeat being at marathon pace, and thus I decided to tack another mile on at the end to make it 7. The plan was to back off the pace and make the last mile at marathon pace as well, thus, bookending a 5 miler at lactate threshold. Instead I found it hard to back off.
Splits for 1520m: 6:22, 6:10, 6:09, 6:02, 5:57, 5:51, 6:10. Not bad at all as this was without rest breaks and was about a 40minute 10k. This still sounds depressing to the me that remembers running 35:09 as a 13 year old. But, the effort level was not super high tonight and it (the 40min 10K) is a heck of a lot better than what I was capable of in January.
I don't have a heart rate monitor but I would have liked to have seen what I was at during this one. 45seconds post the effort my HR was 110bpm.
Watch out Crowther. I am up to 7 miles...progressing from Aprils workout....soon I will be doing 41!
Monday, June 11, 2007
10 x Cruise Miles
Monday- 15 miles- 4 w up- 10x1520m-5:53-1 c dn
A very nice one tonight with temperatures much cooler than yesterday. "Only" in the 90's! I wanted to step up the cruise mile repeats again following the "extension training" principle. I did however run a bit faster than I probably should have. My calculated Lactate Threshold pace for cruise intervals (off from my 11:21- 2mile time trail) puts me at 6:17 pace for Tempo runs. On my Sinai mile- 1520m loop that means about 5:58. I was able to average about 5 seconds under that tonight, but was probably pushing a bit more than I should have. It is tough to judge pace into the wind though.
10 x 1520m-5:55, 5:54, 5:50, 5:55, 5:52, 5:54, 5:53, 5:54, 5:54, 5:53 on 60 second recovery
It became work on the 7th repeat, but the funniest moment came after the 2nd one when I realized an Egyptian crow had stolen the gel I had set next to my water bottle. He picked it up and flew away and began to try and eat it by pecking and tearing the package. the Crows here are a perfect example of Darwinian evolution. They are identical to Crows in the USA EXCEPT they are sand colored on their backs and wings (heads and bellies black). Gotta reflect the deathly hot sun to stay alive in this region of the world!
So why no BIG long warm up tonight? I'm wussy...and a bit afraid of the heat. I wanted to be sure I could finish the workout. With a 10 mile warm up I probably would not have.
A very nice one tonight with temperatures much cooler than yesterday. "Only" in the 90's! I wanted to step up the cruise mile repeats again following the "extension training" principle. I did however run a bit faster than I probably should have. My calculated Lactate Threshold pace for cruise intervals (off from my 11:21- 2mile time trail) puts me at 6:17 pace for Tempo runs. On my Sinai mile- 1520m loop that means about 5:58. I was able to average about 5 seconds under that tonight, but was probably pushing a bit more than I should have. It is tough to judge pace into the wind though.
10 x 1520m-5:55, 5:54, 5:50, 5:55, 5:52, 5:54, 5:53, 5:54, 5:54, 5:53 on 60 second recovery
It became work on the 7th repeat, but the funniest moment came after the 2nd one when I realized an Egyptian crow had stolen the gel I had set next to my water bottle. He picked it up and flew away and began to try and eat it by pecking and tearing the package. the Crows here are a perfect example of Darwinian evolution. They are identical to Crows in the USA EXCEPT they are sand colored on their backs and wings (heads and bellies black). Gotta reflect the deathly hot sun to stay alive in this region of the world!
So why no BIG long warm up tonight? I'm wussy...and a bit afraid of the heat. I wanted to be sure I could finish the workout. With a 10 mile warm up I probably would not have.
Wednesday, May 30, 2007
where are you at VDOT Boy?
Tuesday- 3miles- 31mins ( a walk/ run mix)
as for recovery....I can now walk normally, go up/down steps, and run for 1-2 minutes at a time. Quads still destroyed. I need to use Alberto Salazar's Anti-G treadmill!!! I actually went to use the pool yesterday for some no impact aqua-jogging, but it was closed for a special function...damn.
I had some thoughts today after reading some other great blogs about the Jack Daniel's training methods and his incredible 45 years of physiology research and the great physiology fitness tables he produced. Others have taken these tables and made performance calculators out of them.
Although many argue (stupidly in my opinion) about these tables being crap and you have to prove your fitness on the track/road/trail. I find them a great tool to gauge my present fitness and then use that to set up appropriate training paces / intensities. Why? Well because I feel like my entire career -6 years of varsity XC and Track in high school, and 4 years of collegiate running (Div I, Junior College, and Div III) I trained above my fitness level and succeeded in little other than beating myself up and on a 2-3-or 4 time a week basis adding stress to my training program that was too much for me to adequately adapt to. Causing me in many many seasons to finish the season running times that I ran the first week of the season or worse.
When you look at my personal records I have achieved much better performances at shorter distances than longer. This despite considering myself a DISTANCE runner and logging 2,000+ miles a year for the last 19 years.
How did this happen? Well, when you pound short repeats quickly on a regular basis you get good at running short distances quickly.. I mean lets not over complicate it. The workouts I never did in high school and rarely did in college that I am trying to do now are not so hard and fast, but are aimed at improving my lactate threshold, and ability to hold a steady pace for a LONG period.
Here is a look at some of my PR's and the fitness level they signify:
400m-53.9 = 78.5 Vdot
800m- 2:02.8 = 70.0Vdot
1500m-4:11.0 = 66.6 Vdot
Mile-4:29.71 = 66.9 Vdot
3000m- 9:15 =64.3 Vdot
5000m-15:57 =64.8 Vdot
8K- 26:22 =64.3 Vdot
10K- 33:37 =63.7 Vdot
10miles- 57:23 =61.4Vdot
1/2 mara- 1:18 =60.0Vdot
Marathon-2:54:31 =55.5Vdot
50 mile- 6:24 = 47.6Vdot
How depressing is that?! Either I was supposed to be a sprinter...... or I have not really trained very smart. That is a pretty blatant example of decline.
If you contrast me to an elite runner (because hey fast guys are fun) like Alan Webb
you can see that depending on the year and what events he was focusing on... his PR's for the 800-1500-mile-2mile-5k, and 10K all fall in the 80Vdot physiology fitness range. Pretty impressive. So can he go out and run a 2:07 marathon today? Of course not. But I bet if he wanted to and trained for it specifically for a good 20 months he could.
as for recovery....I can now walk normally, go up/down steps, and run for 1-2 minutes at a time. Quads still destroyed. I need to use Alberto Salazar's Anti-G treadmill!!! I actually went to use the pool yesterday for some no impact aqua-jogging, but it was closed for a special function...damn.
I had some thoughts today after reading some other great blogs about the Jack Daniel's training methods and his incredible 45 years of physiology research and the great physiology fitness tables he produced. Others have taken these tables and made performance calculators out of them.
Although many argue (stupidly in my opinion) about these tables being crap and you have to prove your fitness on the track/road/trail. I find them a great tool to gauge my present fitness and then use that to set up appropriate training paces / intensities. Why? Well because I feel like my entire career -6 years of varsity XC and Track in high school, and 4 years of collegiate running (Div I, Junior College, and Div III) I trained above my fitness level and succeeded in little other than beating myself up and on a 2-3-or 4 time a week basis adding stress to my training program that was too much for me to adequately adapt to. Causing me in many many seasons to finish the season running times that I ran the first week of the season or worse.
When you look at my personal records I have achieved much better performances at shorter distances than longer. This despite considering myself a DISTANCE runner and logging 2,000+ miles a year for the last 19 years.
How did this happen? Well, when you pound short repeats quickly on a regular basis you get good at running short distances quickly.. I mean lets not over complicate it. The workouts I never did in high school and rarely did in college that I am trying to do now are not so hard and fast, but are aimed at improving my lactate threshold, and ability to hold a steady pace for a LONG period.
Here is a look at some of my PR's and the fitness level they signify:
400m-53.9 = 78.5 Vdot
800m- 2:02.8 = 70.0Vdot
1500m-4:11.0 = 66.6 Vdot
Mile-4:29.71 = 66.9 Vdot
3000m- 9:15 =64.3 Vdot
5000m-15:57 =64.8 Vdot
8K- 26:22 =64.3 Vdot
10K- 33:37 =63.7 Vdot
10miles- 57:23 =61.4Vdot
1/2 mara- 1:18 =60.0Vdot
Marathon-2:54:31 =55.5Vdot
50 mile- 6:24 = 47.6Vdot
How depressing is that?! Either I was supposed to be a sprinter...... or I have not really trained very smart. That is a pretty blatant example of decline.
If you contrast me to an elite runner (because hey fast guys are fun) like Alan Webb
you can see that depending on the year and what events he was focusing on... his PR's for the 800-1500-mile-2mile-5k, and 10K all fall in the 80Vdot physiology fitness range. Pretty impressive. So can he go out and run a 2:07 marathon today? Of course not. But I bet if he wanted to and trained for it specifically for a good 20 months he could.
Thursday, May 17, 2007
Time Trial
Thursday- 9 miles- 4 w. up, 2mile-11:21, 3 c. dn
Today was fun. Improvement is fun. I like this trend. Okay after Monday's reality check I really wanted to see where I am at. I also did not like the scheduled workout of 3 x mile at Interval pace as I have found I do not respond well to intervals. So to get the same intensity in, and hopefully get some confidence back with a fitness check, I decided to run a 2 mile time trial.
I warmed up with 4 miles and did some lite strides and drills to make sure I was ready. I lined up and took off with one of my favorite songs (Static X's-So Real) and managed to run around 5:38 for the first mile and finished it off with out a huge tightening up struggle in 11:21. Obviously not record breaking, but I see I am now at a level I have not seen for 5 years. Or to be precise...not since March of 2002 (pre-grand slam) and post Feb '02's 16:28- 100 miler at RR, have I run 2 miles that fast. Consulting a JD physiology fitness table and you can see I am now flirting with the ability to break 18:00 in a 5k. Not bad at all! More exciting is the fact that I am advancing in vdot levels at a rate faster than usual since it is supposed to take 4-5 weeks to move up one level and I have advance 5 levels in the last 16 weeks. Maybe having 40,000 lifetime miles is paying off after all????!
Today was fun. Improvement is fun. I like this trend. Okay after Monday's reality check I really wanted to see where I am at. I also did not like the scheduled workout of 3 x mile at Interval pace as I have found I do not respond well to intervals. So to get the same intensity in, and hopefully get some confidence back with a fitness check, I decided to run a 2 mile time trial.
I warmed up with 4 miles and did some lite strides and drills to make sure I was ready. I lined up and took off with one of my favorite songs (Static X's-So Real) and managed to run around 5:38 for the first mile and finished it off with out a huge tightening up struggle in 11:21. Obviously not record breaking, but I see I am now at a level I have not seen for 5 years. Or to be precise...not since March of 2002 (pre-grand slam) and post Feb '02's 16:28- 100 miler at RR, have I run 2 miles that fast. Consulting a JD physiology fitness table and you can see I am now flirting with the ability to break 18:00 in a 5k. Not bad at all! More exciting is the fact that I am advancing in vdot levels at a rate faster than usual since it is supposed to take 4-5 weeks to move up one level and I have advance 5 levels in the last 16 weeks. Maybe having 40,000 lifetime miles is paying off after all????!
Wednesday, May 16, 2007
more of the same
Tuesday- 6 miles- 45:34
Wednesday Am- 4 miles- 36min
Wednesday PM-7 miles- 63min with Drills and Striders
I heard from one of my Walter Reed former co-workers today...So here is a shout out just in case anyone is reading. I hear the ever revolving door of staff rotations on to greener...no make that sandier pastures, is in effect. (two staff members are off to Iraq)
Who knows perhaps I will find my way back to working WRAMC again in 2008...just not wearing a uniform :-)
I was pleased to feel some lingering soreness in the old legs today. Monday's 8 miles at Lactate Threshold was enough to tear me up a bit. Stress and adapt right? Today was a very boring day in the clinic. Funny how I hate to be busy but I hate NOT to be busy just as much.
So how am I doing with this training thing? Well, since starting the Jack Daniels training plan, I have gotten in the following strong runs at or longer than 90 minutes with 3-8 of the miles at a good pace:
Date- Miles
3/23- 14
4/2-13
4/4-15
4/7-18.5
4/10-15
4/13-16
4/20-21
4/23-16
5/2-12
5/5-40- first LONG run of a planned 3-4
5/9-13.5
5/12-13
5/14-17
My weekly mileage has been fair and consistent for a few months now. Not as high as some would say is needed, but I think the key for me is to continue to do and recover from the hard efforts, more so than pounding out many slow miles.
Weekly mileage since the first week of Feb:
54, 62, 49, 52, 70, 82, 51, 51, 78, 70, 62, 53, 53, 95, 53
or 62.3 per week the last 15 weeks.
Ideally the next 5 weeks should be pretty heavy mileage-wise and I will attempt to double a lot to average 75 or so. Then it will taper back in July.
Stay tuned!
Wednesday Am- 4 miles- 36min
Wednesday PM-7 miles- 63min with Drills and Striders
I heard from one of my Walter Reed former co-workers today...So here is a shout out just in case anyone is reading. I hear the ever revolving door of staff rotations on to greener...no make that sandier pastures, is in effect. (two staff members are off to Iraq)
Who knows perhaps I will find my way back to working WRAMC again in 2008...just not wearing a uniform :-)
I was pleased to feel some lingering soreness in the old legs today. Monday's 8 miles at Lactate Threshold was enough to tear me up a bit. Stress and adapt right? Today was a very boring day in the clinic. Funny how I hate to be busy but I hate NOT to be busy just as much.
So how am I doing with this training thing? Well, since starting the Jack Daniels training plan, I have gotten in the following strong runs at or longer than 90 minutes with 3-8 of the miles at a good pace:
Date- Miles
3/23- 14
4/2-13
4/4-15
4/7-18.5
4/10-15
4/13-16
4/20-21
4/23-16
5/2-12
5/5-40- first LONG run of a planned 3-4
5/9-13.5
5/12-13
5/14-17
My weekly mileage has been fair and consistent for a few months now. Not as high as some would say is needed, but I think the key for me is to continue to do and recover from the hard efforts, more so than pounding out many slow miles.
Weekly mileage since the first week of Feb:
54, 62, 49, 52, 70, 82, 51, 51, 78, 70, 62, 53, 53, 95, 53
or 62.3 per week the last 15 weeks.
Ideally the next 5 weeks should be pretty heavy mileage-wise and I will attempt to double a lot to average 75 or so. Then it will taper back in July.
Stay tuned!
Monday, May 14, 2007
Reality Bites!
Sunday- 6 miles easy
Monday- 17 miles-2 w.u. 2x2mile-12:48, 60min jog, 2x2mile 12:47
Okay the reality of physiology pretty much blows. Okay I am improving and tonight's workout was something I could not have come close to two months ago but damn. I feel like I suck. And since I am thinking I suck now, what the heck kind of shape was I in LAST YEAR at this time???? What the heck was I doing trying to run marathons and ultras thinking I was a contender and a somewhat "elite" ultrarunner. No wonder I had so many DNF's. And all the races I did finish were disappointing and necessitated about 2 weeks completely off for recovery. I was soooooooooo out of touch with my actual fitness level it is disgusting to think about now.
Tonight's run was a classic jtupper ( Jack Daniels- letsrun message board handle) workout. In fact I got it from him off the letsrun.com message board. I was going to run a similar one (3 miles at lactate threshold followed by an hour running at easy pace, then 3 more miles at lactate threshold) For me currently about 6:25 pace per mile with my easy pace being about 7:45. But, I modified it to make it a bit harder and do 2 x 2mile at LT pace with 2min rest still bookending the 60min run.
I ran an easy 2 mile warm up and felt like the first 2 mile was a bit more pressing than it should have been. I ran even splits and managed 12:50. I used the measured PT test course tonight so I know it was exactly 2 miles. Then I was barely ready to go again after just 2 minutes and the second one sucked! I was breathing heavy 4 minutes in and it felt hard. 12:46. So then I go off to jog for an hour and really felt heavy legged and tired. I got hungry too so 36minutes into the hour I stopped at my hooch and got a gel and drank some coke. Since I was only half way through the workout I mentally was pretty down. I began thinking about the times where I have run 6-8 milers on a treadmill at 10mph with out problems. How I ran a 2:09 20 miler before the JFK 50 miler in 2001. How in my very first marathon I managed to run 2:02 for 20 miles. And tonight 2 miles at 6:25 pace was this hard??? Damn..... I suck.
I was thinking recently about the amazing running Greg Crowther and Patrick Russell have been doing and how their blogs have been an inspiration. Yet still, deep in my mind, I thought in a trail 100 miler I bet I could beat them. I just keep thinking that I am the man and trails are MY THING and I could tough it out better than them...or anyone. Yet, pure physiology is what it is. I have been crushing myself with SOLID workouts for 12 weeks now and still am light years behind guys like this in terms of fitness. The pace I struggled to hold for 12 minutes tonight these guys can hold for 4 hours...and I used to be able to do for 2 hours! WOW. I have a long way to go. It just takes so long to improve it is frustrating. Like all Americans I want instant gratifying results!
Anyway...I did tough out the run. I came back to the 2 mile course and ran 12:44. Then took THREE minutes rest and ran 12:49. It hurt. I skipped the cool down as I hate cool downs in general and it was already 7:38pm and I needed to go shower and get to the dining hall by 8pm as it closes.
I so wish running was a skill sport like playing pool or even Tennis. Something where the 40,000 miles of training I have logged in the last 18 years was cumulative and my ability at running never receded. I wish that the level I obtained in college just continued to escalate day after day and time off did not drop you back so far down. Man, that would be great!
ALAS, perspective! Here you go: On this base there are about 250 US ARMY soldiers. All of us have to do a 2mile run as part of our bi-annual fitness test. Of the 250, only 2 other guys have been able to break 13:00 in the 2mile in the 11 months I have been here. So tonight sprinkled in a 17 mile run, I ran sub 13min for 2 miles 4 times. Thus I am LIGHT YEARS ahead of all of these Army punks here. It is all perspective............................................
I guess I need to remember that.
Monday- 17 miles-2 w.u. 2x2mile-12:48, 60min jog, 2x2mile 12:47
Okay the reality of physiology pretty much blows. Okay I am improving and tonight's workout was something I could not have come close to two months ago but damn. I feel like I suck. And since I am thinking I suck now, what the heck kind of shape was I in LAST YEAR at this time???? What the heck was I doing trying to run marathons and ultras thinking I was a contender and a somewhat "elite" ultrarunner. No wonder I had so many DNF's. And all the races I did finish were disappointing and necessitated about 2 weeks completely off for recovery. I was soooooooooo out of touch with my actual fitness level it is disgusting to think about now.
Tonight's run was a classic jtupper ( Jack Daniels- letsrun message board handle) workout. In fact I got it from him off the letsrun.com message board. I was going to run a similar one (3 miles at lactate threshold followed by an hour running at easy pace, then 3 more miles at lactate threshold) For me currently about 6:25 pace per mile with my easy pace being about 7:45. But, I modified it to make it a bit harder and do 2 x 2mile at LT pace with 2min rest still bookending the 60min run.
I ran an easy 2 mile warm up and felt like the first 2 mile was a bit more pressing than it should have been. I ran even splits and managed 12:50. I used the measured PT test course tonight so I know it was exactly 2 miles. Then I was barely ready to go again after just 2 minutes and the second one sucked! I was breathing heavy 4 minutes in and it felt hard. 12:46. So then I go off to jog for an hour and really felt heavy legged and tired. I got hungry too so 36minutes into the hour I stopped at my hooch and got a gel and drank some coke. Since I was only half way through the workout I mentally was pretty down. I began thinking about the times where I have run 6-8 milers on a treadmill at 10mph with out problems. How I ran a 2:09 20 miler before the JFK 50 miler in 2001. How in my very first marathon I managed to run 2:02 for 20 miles. And tonight 2 miles at 6:25 pace was this hard??? Damn..... I suck.
I was thinking recently about the amazing running Greg Crowther and Patrick Russell have been doing and how their blogs have been an inspiration. Yet still, deep in my mind, I thought in a trail 100 miler I bet I could beat them. I just keep thinking that I am the man and trails are MY THING and I could tough it out better than them...or anyone. Yet, pure physiology is what it is. I have been crushing myself with SOLID workouts for 12 weeks now and still am light years behind guys like this in terms of fitness. The pace I struggled to hold for 12 minutes tonight these guys can hold for 4 hours...and I used to be able to do for 2 hours! WOW. I have a long way to go. It just takes so long to improve it is frustrating. Like all Americans I want instant gratifying results!
Anyway...I did tough out the run. I came back to the 2 mile course and ran 12:44. Then took THREE minutes rest and ran 12:49. It hurt. I skipped the cool down as I hate cool downs in general and it was already 7:38pm and I needed to go shower and get to the dining hall by 8pm as it closes.
I so wish running was a skill sport like playing pool or even Tennis. Something where the 40,000 miles of training I have logged in the last 18 years was cumulative and my ability at running never receded. I wish that the level I obtained in college just continued to escalate day after day and time off did not drop you back so far down. Man, that would be great!
ALAS, perspective! Here you go: On this base there are about 250 US ARMY soldiers. All of us have to do a 2mile run as part of our bi-annual fitness test. Of the 250, only 2 other guys have been able to break 13:00 in the 2mile in the 11 months I have been here. So tonight sprinkled in a 17 mile run, I ran sub 13min for 2 miles 4 times. Thus I am LIGHT YEARS ahead of all of these Army punks here. It is all perspective............................................
I guess I need to remember that.
Wednesday, May 2, 2007
Tough but Tolerable
Tuesday- 10 miles 1:17 with 3 x strides
Wednesday:
AM- 7miles-59min
PM- 12 miles-1:29 3 w up, (8x1520m- ave 6:00) on 1min rest, 1 c dn
Tough but doable...that is the continual theme after 6 weeks of running Jack Daniels running formula type workouts. At first I was running exactly from the book, now as I get bored (feel like going off on a whim) I am altering the workouts sometimes, but keeping the same spin on it. Today was a good day as I actually got my lazy self out of bed and put in a good hour run before 7AM. Then tonight I had a great workout.
I did the 3 mile loop warm up, then settled into a hoped for 8x sinai mile effort at near lactate threshold pace ( 6:25 per mile) or so. I wanted to ease into it and thought maybe I'd shoot for my calculated marathon pace on the first couple to slowly warm myself up as 8 seemed like a lot and I was replacing a run in the JD program that had me running 8 miles at marathon pace steady.
So since it was windy and warm I launched off into the wind and ended up running a solid but comfortable 6:33 converted mile or somewhere in between LT pace and Marathon pace, then decided to try and keep working the pace down. I ended up running 6:13, 6:12, 6:06, 6:02, 5:56, 5:53, 5:49, 5:43 all on 60sec rest. My heart rate dropped to 110 60sec post the 8th rep...so I was not over running, but admit the last two took effort that had me breathing somewhat hard. Quick math has this averaging out to 6:00 for 1520 or about 6:20 mile pace. NICE! Pretty happy about this when you look back 5 weeks ago when I did 6xmile a good deal slower. and I must admit the geek in me thinks the numbers look beautiful with the cut down progression!
Yes Improvement is still fun.
I am off to the south camp base tomorrow morning to see patients down there for a week (plus the weekend). Saturday is a big day as it is the first planned LONG long run. Looking to put in 6 hours....ugh...I'm scared.
APRIL Mileage check shows a modest 253 for the month. The 4th month in the last 6 where I got in more than 250.....this after 54 straight months without a single month over 250....dating back to the month prior to my 2002 Grand Slam
Wednesday:
AM- 7miles-59min
PM- 12 miles-1:29 3 w up, (8x1520m- ave 6:00) on 1min rest, 1 c dn
Tough but doable...that is the continual theme after 6 weeks of running Jack Daniels running formula type workouts. At first I was running exactly from the book, now as I get bored (feel like going off on a whim) I am altering the workouts sometimes, but keeping the same spin on it. Today was a good day as I actually got my lazy self out of bed and put in a good hour run before 7AM. Then tonight I had a great workout.
I did the 3 mile loop warm up, then settled into a hoped for 8x sinai mile effort at near lactate threshold pace ( 6:25 per mile) or so. I wanted to ease into it and thought maybe I'd shoot for my calculated marathon pace on the first couple to slowly warm myself up as 8 seemed like a lot and I was replacing a run in the JD program that had me running 8 miles at marathon pace steady.
So since it was windy and warm I launched off into the wind and ended up running a solid but comfortable 6:33 converted mile or somewhere in between LT pace and Marathon pace, then decided to try and keep working the pace down. I ended up running 6:13, 6:12, 6:06, 6:02, 5:56, 5:53, 5:49, 5:43 all on 60sec rest. My heart rate dropped to 110 60sec post the 8th rep...so I was not over running, but admit the last two took effort that had me breathing somewhat hard. Quick math has this averaging out to 6:00 for 1520 or about 6:20 mile pace. NICE! Pretty happy about this when you look back 5 weeks ago when I did 6xmile a good deal slower. and I must admit the geek in me thinks the numbers look beautiful with the cut down progression!
Yes Improvement is still fun.
I am off to the south camp base tomorrow morning to see patients down there for a week (plus the weekend). Saturday is a big day as it is the first planned LONG long run. Looking to put in 6 hours....ugh...I'm scared.
APRIL Mileage check shows a modest 253 for the month. The 4th month in the last 6 where I got in more than 250.....this after 54 straight months without a single month over 250....dating back to the month prior to my 2002 Grand Slam
Sunday, April 29, 2007
Get in What you Can
Fri- 5.5 miles - 42min easy
Sat- 6.6 miles 52:44 at southcamp on dirt w/ hills!
Well, busy of late with the investigation, travel, and what not. I am in the south camp base today and will fly back north tomorrow. I am still feeling tired /beat down a bit, I think from doing 3 hard runs in a 4 day period a week ago. That was out of my normal pattern and messed me up. Workouts have not been poor, but all week I have not had any spring in my step or pep in the legs. I'm back on the HARD workout every 3 days schedule and actually sat down and mapped out the final specifics for my training plan from now through the Vermont 100 July 21st. I am now heading out of an 8 week phase of no long runs, but a focus on getting my speed back. I did however, get in 8 workouts of 14-21 miles with lots of miles at my lactate threshold and current marathon pace. I will now head into an 8 week phase of ENDURANCE work. I will bring back my doubles (only 3 in the last 4 weeks) which will increase my weekly mileage from the 60 I have been doing to 80. I will also (hopefully) put in 3 really long runs of 40, 50, and 50 miles spread 3 weeks apart (5 May, 26 May and 16 June).
Hopefully all will go well. I will still do the Jack Daniels running formula workouts and the great upward spiral I have been on will continue.
Sat- 6.6 miles 52:44 at southcamp on dirt w/ hills!
Well, busy of late with the investigation, travel, and what not. I am in the south camp base today and will fly back north tomorrow. I am still feeling tired /beat down a bit, I think from doing 3 hard runs in a 4 day period a week ago. That was out of my normal pattern and messed me up. Workouts have not been poor, but all week I have not had any spring in my step or pep in the legs. I'm back on the HARD workout every 3 days schedule and actually sat down and mapped out the final specifics for my training plan from now through the Vermont 100 July 21st. I am now heading out of an 8 week phase of no long runs, but a focus on getting my speed back. I did however, get in 8 workouts of 14-21 miles with lots of miles at my lactate threshold and current marathon pace. I will now head into an 8 week phase of ENDURANCE work. I will bring back my doubles (only 3 in the last 4 weeks) which will increase my weekly mileage from the 60 I have been doing to 80. I will also (hopefully) put in 3 really long runs of 40, 50, and 50 miles spread 3 weeks apart (5 May, 26 May and 16 June).
Hopefully all will go well. I will still do the Jack Daniels running formula workouts and the great upward spiral I have been on will continue.
Thursday, April 26, 2007
Chasing Crowther
Thurs- 10 miles 3 w up, 3 x 3k (11:52, 11:56, 11:54) on 2 min rest, 1c dn
Okay I was really pretty happy about this workout today. I warmed up feeling a little tired, then started running loops of my 1520m road loop hoping to run about my lactate threshold pace (somewhere around 6:26 per mile) It was not too windy or hot today, just a lot of sand in the air. I took off a bit quick then settled in and managed to run even laps.(12:03, 12:07, 12:05) The 2min recovery time between reps was totally adequate and the effort on the last one had me thinking that I could easily do another repeat if someone asked me too. I definitely like the Jack Daniels Running Formula workouts. I am getting faster, but am never feeling totally destroyed after the workouts like I am used to from other training methods.
Anyway...on the cool down I figured out I ran about 6:22 per mile....and that that was the pace Greg Crowther ,the 2007 50k and 100k National Champion, held in a 41 mile training run he did in preparation for those events. Damn.
Okay I was really pretty happy about this workout today. I warmed up feeling a little tired, then started running loops of my 1520m road loop hoping to run about my lactate threshold pace (somewhere around 6:26 per mile) It was not too windy or hot today, just a lot of sand in the air. I took off a bit quick then settled in and managed to run even laps.(12:03, 12:07, 12:05) The 2min recovery time between reps was totally adequate and the effort on the last one had me thinking that I could easily do another repeat if someone asked me too. I definitely like the Jack Daniels Running Formula workouts. I am getting faster, but am never feeling totally destroyed after the workouts like I am used to from other training methods.
Anyway...on the cool down I figured out I ran about 6:22 per mile....and that that was the pace Greg Crowther ,the 2007 50k and 100k National Champion, held in a 41 mile training run he did in preparation for those events. Damn.
Friday, April 13, 2007
Staying On That Horse
Thurs: 6 miles- 50min with 8 x striders of 80-300m
Friday- 16miles- 2:00 - 60min at 8:00, 60min at 7:00 pace
Ugh! Let me tell you runs like today are interesting. I feel simultaneously happy and sad. Happy that I continue to tough out sensible (but TOUGH) workouts that are going to make me faster, stronger, and a better runner. But also sad because that 2nd hour of running on the treadmill today was tough. And it is hard for me mentally to think that an hour at 7:00 mile pace can be that difficult. Am I not the guy that could run 20 miles at 6:05 pace?.......yes, I am, but that WAS 10 years ago. Damn! Aging and slowing is hard to accept sometimes.
Going back to the positive:
Yesterday's run... I really felt fast. First time in a long long time that I can honestly say that. Now I have no track here and no real way of measuring my speed. I'm sure I am not breaking 30 sec for 200m, but I am now running smoothly, fluidly, and with a feeling of control. It has only been two months since I really started any speedwork so I am very encouraged. The striders did NOT feel like this a month ago.
Today"s Run: Now it might have only been 16 miles in 2 hours, but I did run the last hour at 7 min pace (my calculated marathon pace at my current fitness level)...and although my mind still remembers 10 years ago when I pretty much never ran SLOWER than 7 min miles... it is still 7 min miles. Three Months ago I could not have done today's workout. And looking ahead, if I keep banging out runs like this one, the improvement curve will have to continue to slope upwards. Now I am not deluding myself thinking that come July I'll be cracking 16 min 5k's and running tempo runs under 6min mile pace again. But, I should be a heck of a lot closer to that than I am today.
I just like the way I am feeling and the direction I am heading.
Hey good luck shout out to all those running in two of the biggest and best 50 milers tomorrow: the Bull Run Run in my beloved VA, and the American River 50 in CA.
Friday- 16miles- 2:00 - 60min at 8:00, 60min at 7:00 pace
Ugh! Let me tell you runs like today are interesting. I feel simultaneously happy and sad. Happy that I continue to tough out sensible (but TOUGH) workouts that are going to make me faster, stronger, and a better runner. But also sad because that 2nd hour of running on the treadmill today was tough. And it is hard for me mentally to think that an hour at 7:00 mile pace can be that difficult. Am I not the guy that could run 20 miles at 6:05 pace?.......yes, I am, but that WAS 10 years ago. Damn! Aging and slowing is hard to accept sometimes.
Going back to the positive:
Yesterday's run... I really felt fast. First time in a long long time that I can honestly say that. Now I have no track here and no real way of measuring my speed. I'm sure I am not breaking 30 sec for 200m, but I am now running smoothly, fluidly, and with a feeling of control. It has only been two months since I really started any speedwork so I am very encouraged. The striders did NOT feel like this a month ago.
Today"s Run: Now it might have only been 16 miles in 2 hours, but I did run the last hour at 7 min pace (my calculated marathon pace at my current fitness level)...and although my mind still remembers 10 years ago when I pretty much never ran SLOWER than 7 min miles... it is still 7 min miles. Three Months ago I could not have done today's workout. And looking ahead, if I keep banging out runs like this one, the improvement curve will have to continue to slope upwards. Now I am not deluding myself thinking that come July I'll be cracking 16 min 5k's and running tempo runs under 6min mile pace again. But, I should be a heck of a lot closer to that than I am today.
I just like the way I am feeling and the direction I am heading.
Hey good luck shout out to all those running in two of the biggest and best 50 milers tomorrow: the Bull Run Run in my beloved VA, and the American River 50 in CA.
Thursday, March 29, 2007
Cruise Intervals
Wed PM- 9miles- 2 w.u. -6xmile on 1min recov (6:28-6:42)-1 mile cool down
Since I am traveling to the southcamp base today I bumped the above workout forward one day. My legs have been recovering well and Mondays Rep workout was cut short due to the treadmill incident so I figured I'd be okay. The plan was to do all the threshold runs on the treadmill until I learned the pace, but I really felt like seeing if I could do it outside last night. So I ran my "mile loop" the 1520m one, in 6:14, 6:14, 6:19, 6:08, 6:22, and 6:18. I figure at my threshold pace of 6:35 per MILE (remember my loop is 18-20sec short) I did pretty good. The forth one was quick as a good Static X song came on, and then on the fifth I backed off more to compensate. In all I am pretty impressed at how easy It felt. The human body is an amazing machine! I was able to run the first two repeats within 2 tenths of a second of each other, and I am not even super comfortable with speed/threshold runs yet. Going in to the workout I thought the short 60sec rest would be tough, but it was not bad. My pulse dropped to 90-100bpm by the time it was time to start the next interval.
This completes the 5th week that I have been doing speed workouts. I feel much more comfortable and coordinated now and can handle the leg turnover. Improvement is fun! I still feel like a slow poke but at least I now fully realize what kind of shape I am in and am not delusional anymore.
Out of curiosity last night I went through my running log to see how many times I have completed the marathon or further distance. First count turned up 109. I have completed 18 official marathons, 51 ultras, 10 ultras where I went beyond 26 miles but DNF'd, and the remainder were long training runs. In the last 5 years I have gone out for 26 or longer on 59 occasions; or one a month. In my best year, 2001, I notched 21. This is certainly not as many as others, but it was interesting for me to look up.
Since I am traveling to the southcamp base today I bumped the above workout forward one day. My legs have been recovering well and Mondays Rep workout was cut short due to the treadmill incident so I figured I'd be okay. The plan was to do all the threshold runs on the treadmill until I learned the pace, but I really felt like seeing if I could do it outside last night. So I ran my "mile loop" the 1520m one, in 6:14, 6:14, 6:19, 6:08, 6:22, and 6:18. I figure at my threshold pace of 6:35 per MILE (remember my loop is 18-20sec short) I did pretty good. The forth one was quick as a good Static X song came on, and then on the fifth I backed off more to compensate. In all I am pretty impressed at how easy It felt. The human body is an amazing machine! I was able to run the first two repeats within 2 tenths of a second of each other, and I am not even super comfortable with speed/threshold runs yet. Going in to the workout I thought the short 60sec rest would be tough, but it was not bad. My pulse dropped to 90-100bpm by the time it was time to start the next interval.
This completes the 5th week that I have been doing speed workouts. I feel much more comfortable and coordinated now and can handle the leg turnover. Improvement is fun! I still feel like a slow poke but at least I now fully realize what kind of shape I am in and am not delusional anymore.
Out of curiosity last night I went through my running log to see how many times I have completed the marathon or further distance. First count turned up 109. I have completed 18 official marathons, 51 ultras, 10 ultras where I went beyond 26 miles but DNF'd, and the remainder were long training runs. In the last 5 years I have gone out for 26 or longer on 59 occasions; or one a month. In my best year, 2001, I notched 21. This is certainly not as many as others, but it was interesting for me to look up.
Friday, March 23, 2007
Its All About The Pace
Thur- 8miles- 64min
Fri- 14 total- 2w.u. 3xmile at 6:35 45min at 8:00, 2xmile at 6:35 w/ 1min recov
Its all about the PACE! Lots of consulting with my old teammates, Jack Daniels great book J. D.'s Running Formula, and looking more seriously at my past running logs. I am a chronic over runner in workouts.....meaning if I am in 4:28 mile shape rather than doing repeat 400's at 67, I ran them at 63 and would fade to 68's by the end of the workout. If I had 16:20- 5k speed I'd run a 3xmile workout at 5:01, 5:02, and fade to 5:14 on the last one. This over working lead too me needing more recover time than I should have, and often more than I got. Thus I never progressed during the course of many of my competitive seasons in high school and college. I was always too beat up from the workouts to race well, and many seasons when it came time to peak I was in worse shape than when I started the season. There is something to be said about trying to hard. Or more correctly not training SMART enough.
So this year I begin speed work for the first time in 5 years and what do I do? I'm trying to run repeat mile workouts 15-20 seconds per mile faster than I should and instead of getting stronger from them I got beat up. Well no more. I have to accept the shape that I am currently in and embrace the fact that nothing but smart running and time is going to improve it. Running my guts out in a workout is not going to give me the result I want. Smarter running means better recovery, which allows more workouts and better performance. It seems so simple now looking back on it.
Using one of these fine calculators: Runbayou or runworks You can see what physiological shape you are in and also what PACE you should be running Intervals, Thresholds, Marathon pace runs and easy/long runst.
I am currently at a VDOT of 52-53. Hopefully I can improve on this (one level every 4-6 weeks) and be in shape by September to run a PR in the marathon.
Until then I am following some sound Jack Daniels (The PHD coach) principles and trying to train smarter. Today's run was one of those. A marathon designed tempo run using my current threshold pace of 6:35/mile. I ran on the treadmill as a way of keeping me in tune to the correct pace until I can learn it. Goodness knows my internal pacer would have had me running TOO HARD and needing 3 days off to recover.
Fri- 14 total- 2w.u. 3xmile at 6:35 45min at 8:00, 2xmile at 6:35 w/ 1min recov
Its all about the PACE! Lots of consulting with my old teammates, Jack Daniels great book J. D.'s Running Formula, and looking more seriously at my past running logs. I am a chronic over runner in workouts.....meaning if I am in 4:28 mile shape rather than doing repeat 400's at 67, I ran them at 63 and would fade to 68's by the end of the workout. If I had 16:20- 5k speed I'd run a 3xmile workout at 5:01, 5:02, and fade to 5:14 on the last one. This over working lead too me needing more recover time than I should have, and often more than I got. Thus I never progressed during the course of many of my competitive seasons in high school and college. I was always too beat up from the workouts to race well, and many seasons when it came time to peak I was in worse shape than when I started the season. There is something to be said about trying to hard. Or more correctly not training SMART enough.
So this year I begin speed work for the first time in 5 years and what do I do? I'm trying to run repeat mile workouts 15-20 seconds per mile faster than I should and instead of getting stronger from them I got beat up. Well no more. I have to accept the shape that I am currently in and embrace the fact that nothing but smart running and time is going to improve it. Running my guts out in a workout is not going to give me the result I want. Smarter running means better recovery, which allows more workouts and better performance. It seems so simple now looking back on it.
Using one of these fine calculators: Runbayou or runworks You can see what physiological shape you are in and also what PACE you should be running Intervals, Thresholds, Marathon pace runs and easy/long runst.
I am currently at a VDOT of 52-53. Hopefully I can improve on this (one level every 4-6 weeks) and be in shape by September to run a PR in the marathon.
Until then I am following some sound Jack Daniels (The PHD coach) principles and trying to train smarter. Today's run was one of those. A marathon designed tempo run using my current threshold pace of 6:35/mile. I ran on the treadmill as a way of keeping me in tune to the correct pace until I can learn it. Goodness knows my internal pacer would have had me running TOO HARD and needing 3 days off to recover.
Friday, March 16, 2007
It Is Coming
Thur- 9.5miles- 6m w.u. -2mile-11:59/4min/mile-5:42
Speed day once again. I must say the weeks seem to be going quickly and I am now happily down to my last 100 days in the Sinai! Speed...is a very relative thing. I know the speed repeats I knock out while straining and panting, are merely another runners warm up and easy distance pace. Yet, I still feel pretty good about them. The speed and coordination for a faster leg turnover is slowly coming back into my legs. Yesterday I managed to squeeze in a good workout on the wet roads in between two monstrous storms.
I did a big warm up of 6 miles then ran the adjacent road loop to my "mile" road loop (which happens to be 3120 meters long) hard. So basically I will be doing 2 mile reps and mile reps on "tracks" that are 80meters short or roughly 18 seconds quick if you use 6:00 mile pace conversions. Last night I ran the "2 mile" in 11:59, jogged/walked to the mile start for 4 minutes, then ran my 1520m loop in 5:42. I could really feel the lactate in my legs and noticed my rapid breathing kicked in about 2 minutes into the mile effort, when normally it does not hit me until 4 minutes or so. Fast 2 miles are tough...even when they are only 3120meters!
This is the 4th week in a row where I have done a speed session of some sort. I hope to continue this, and hope to get faster as March rolls on into April and May.
Speed day once again. I must say the weeks seem to be going quickly and I am now happily down to my last 100 days in the Sinai! Speed...is a very relative thing. I know the speed repeats I knock out while straining and panting, are merely another runners warm up and easy distance pace. Yet, I still feel pretty good about them. The speed and coordination for a faster leg turnover is slowly coming back into my legs. Yesterday I managed to squeeze in a good workout on the wet roads in between two monstrous storms.
I did a big warm up of 6 miles then ran the adjacent road loop to my "mile" road loop (which happens to be 3120 meters long) hard. So basically I will be doing 2 mile reps and mile reps on "tracks" that are 80meters short or roughly 18 seconds quick if you use 6:00 mile pace conversions. Last night I ran the "2 mile" in 11:59, jogged/walked to the mile start for 4 minutes, then ran my 1520m loop in 5:42. I could really feel the lactate in my legs and noticed my rapid breathing kicked in about 2 minutes into the mile effort, when normally it does not hit me until 4 minutes or so. Fast 2 miles are tough...even when they are only 3120meters!
This is the 4th week in a row where I have done a speed session of some sort. I hope to continue this, and hope to get faster as March rolls on into April and May.
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