E
Eno
Guest
Yesterday, after nearly 2 years of injury-fraught running, but culminating 4
months of injury-free training (and a nice 1/2 marathon PR 2 months ago), I
had a Yahoo experience. I ran the Torrance, CA Shamrock N' Roll 10K and came
away with an out-of-my-mind PR. Somehow, I slashed more than 4 minutes of my
best 10K and running at an average sub-nine pace, something I have never
done even in training runs for that long a distance. Anyway, I'm scratching
my head as to how I could have run so well yesterday, wondering whether I
should push harder on my speed work-outs. Here's a typical week for me:
Monday: Easy-to-tempo: 1 mile easy, plus 2.5 to 3 at tempo
(~9:13 pace) Tuesday: Upper-body weights Wednesday: Odd
weeks hill training; even weeks speed 800x6-8 @ 8:57 ~4.5
miles Thursday: 2-3 miles easy plus 10-15 minutes of
elliptical training Friday: Lower-body weights Saturday: 10
mile slow run (10-11 min/mile). Sunday: Go to church +
afternoon nap
So... would you be surprised if I told you I ran the 1st 3
miles of that 10K at in 26:18, the next 3 miles in 24:19
(mile 5-6 in 7:43), managing to sprint the final .21 at 6:24
pace? I was!!!
Not wanting to re-injure myself, I have been very
conservative in my training by establishing a solid base
rather than piling up volume and intensity. Has it paid off
this well? And should I now get a little more aggressive
about developing speed?
BTW, during the race, I missed mile markers 1 and 2, and I
also didn't wear my heart rate monitor, like I usually do.
When I got to mile 3 and noticed I had been averaging sub-9
minute miles, I told myself I had gone out too fast and
prepared myself for the bonk. Ironically, missing those
first few mile markers probably made my race: I would have
slowed myself down if I saw I ran the 1st mile in less than
9 minutes (or if my HR went above 160, as it will do when I
reach those "speeds").
--
ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø¤º°`°º¤ø,,,,ø¤º
eNo
"If you can't go fast, go long."
ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø¤º°`°º¤ø,,,,ø¤º
months of injury-free training (and a nice 1/2 marathon PR 2 months ago), I
had a Yahoo experience. I ran the Torrance, CA Shamrock N' Roll 10K and came
away with an out-of-my-mind PR. Somehow, I slashed more than 4 minutes of my
best 10K and running at an average sub-nine pace, something I have never
done even in training runs for that long a distance. Anyway, I'm scratching
my head as to how I could have run so well yesterday, wondering whether I
should push harder on my speed work-outs. Here's a typical week for me:
Monday: Easy-to-tempo: 1 mile easy, plus 2.5 to 3 at tempo
(~9:13 pace) Tuesday: Upper-body weights Wednesday: Odd
weeks hill training; even weeks speed 800x6-8 @ 8:57 ~4.5
miles Thursday: 2-3 miles easy plus 10-15 minutes of
elliptical training Friday: Lower-body weights Saturday: 10
mile slow run (10-11 min/mile). Sunday: Go to church +
afternoon nap
So... would you be surprised if I told you I ran the 1st 3
miles of that 10K at in 26:18, the next 3 miles in 24:19
(mile 5-6 in 7:43), managing to sprint the final .21 at 6:24
pace? I was!!!
Not wanting to re-injure myself, I have been very
conservative in my training by establishing a solid base
rather than piling up volume and intensity. Has it paid off
this well? And should I now get a little more aggressive
about developing speed?
BTW, during the race, I missed mile markers 1 and 2, and I
also didn't wear my heart rate monitor, like I usually do.
When I got to mile 3 and noticed I had been averaging sub-9
minute miles, I told myself I had gone out too fast and
prepared myself for the bonk. Ironically, missing those
first few mile markers probably made my race: I would have
slowed myself down if I saw I ran the 1st mile in less than
9 minutes (or if my HR went above 160, as it will do when I
reach those "speeds").
--
ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø¤º°`°º¤ø,,,,ø¤º
eNo
"If you can't go fast, go long."
ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø¤º°`°º¤ø,,,,ø¤º