Friday, May 13, 2016

05/13/2016 Making mile repeats work for you

I'm no genius, but I know this, it makes sense to keep your workouts in the same realm as your races.  What I mean is, I road race, so I do my mile repeats on the roads.  I have hills in there, up and down, there's loose gravel, good footing, bad footing, etc.  If I was a track runner, I would do my repeats on the track.  If I was a trail runner, I would do repeats on the trail.  

You hear runners and coaches talk all the time about knowing the race course, preparing on similar routes, hills, etc.  It is important to keep your training like your racing.  Before you say, but, but, but, I know a little cross over is good for the body.  I know, but primarily, stick with your environment.  Train specific.

Today, I ran about a 1/2 mile warm, then ran some mile repeats as follows:

Mile 1- 6:45
Mile 2- 6:30
Mile 3- 6:23

Between each repeat, I rested around 3 minutes.  My repeats included significant up and down hill stretches.  I then jogged another 2+ miles.  5.5ish total today.

This workout finishes my week of running and totals me out at about 34 miles for the week.  This is my strongest, non-race week in a long time.  I am tired, but have some significant running on so I am glad to have Sat/Sun off.

Thursday, May 12, 2016

05/12/2016 A Quicker run today, 28.8 for the week

I ran a quicker 5 miles today, wanting to get in a run in a short amount of time.  It felt good to push a little, even though I am building up a pretty significant week of mileage.  I'm at almost 29 miles so far, plus I have a workout tomorrow to do.  I should end up with around 34 miles for the week.  My splits below are good for a basic 5 miler.  I need to get in some faster running even beyond this, but not a bad start.  The 7:31 for the final mile is pretty satisfying.  I need to be able to finish well.  My race coming up has a beast of a hill in mile 4, and mile 5 is a decent downhill and flat.  I want to finish fast coming off the hill.

15:41- 0:00 (0%)7'50"/MI
23:14- 0:17 (3%)7'33"/MI
30:57+ 0:09 (-3%)7'42"/MI
38:28- 0:11 (2%)7'31"/MI

Wednesday, May 11, 2016

05/11/2016 The importance of a Recovery Run, @mattfitwriter @active

Today's recovery run was important.  The real deal, however, is how it was important.  If you ask most runners, recovery runs are done to bounce back from, recover from yesterday's hard work out.  They are meant to clear out lactic acid, get some resting miles in.  Most athletes, even some coaches, would tell you this.  However, it is not the case.  The, "Matt Fitzgerald," running guru, genius, mad professional breaks it down in this article.

The real benefit, according to Matt and the research behind him, is that you are logging miles in a pre-fatigued state.  Yesterday's long run wore you out, now you are making those worn out muscles work for you during the recovery run.  Working hard when you are at a less than optimal level builds fitness.  

Elites will often do this by racing during a big week.  If there is a goal race in the near future, some Pros will run a race during a week with high mileage and no taper, specifically for the fitness benefit.  

As Matt goes on to say in the article, there are no specifics to your speed or duration of your recovery run, simple figure it out for yourself.

For me, I ran 6 miles today on my tired legs at a pace of about 8:17/mile.  I felt tired and good all at once.  For the week, I have 23.5 miles in, with 2 more workouts to go.  

Tuesday, May 10, 2016

05/10/2016 Long run and I need a watch!

Here are the splits from my 10 miler today.  Because I am still without a GPS watch, I had to suck it up and download the Nike+ app and use my phone.  Although I hate running with my phone as it is huge, the app is great and syncs right into my dashboard from Nike.  I am really pleased with 10 miles at an average pace of 7:45/mile.  The only mile that was above 7:52/mile pace was mile 5, which is my hill repeat section that is about .8-1.0 mile long, with a grade of about 6.8-7.0%.

15:14- 0:20 (4%)7'27"/MI
22:46+ 0:04 (-1%)7'31"/MI
30:30+ 0:12 (-3%)7'43"/MI
39:06+ 0:51 (-12%)8'35"/MI
46:39- 1:02 (12%)7'33"/MI
54:26+ 0:13 (-4%)7'47"/MI
1:01:51- 0:22 (4%)7'24"/MI
1:09:44+ 0:27 (-7%)7'52"/MI
101:17:28- 0:08 (1%)7'44"/MI

I am now at 17.5 miles for the week between yesterday and today.  Looking ahead, I plan on 5-6 miles tomorrow, easy.  Thursday should be an easy 5 miler, followed by some speed work on Friday.  I hope to be in the low to mid 30 mile range when all is said and done this week.  

For now, I need a rest.

Monday, May 9, 2016

05/09/2016 7.5 mile run with hill repeats

Finally, the sun is out when I want to run.  Low 60's, sunny, nice.  I am 5 weeks away from my featured race this spring.  I like my fitness level, but not my hill work,  speed or weight yet.  This is a big week.  I started it today with 7.5 miles in an hour.  I repeated the same hill stretch in the run 3 times to work the hills.  Over the rest of the week, I am going to get in more hills, over 30 miles, and some speed work.  

It really is the final push to my race and it's going to be here before you know it.  No regrets training for the next 5 weeks.