>> Monday, September 20, 2010
This is a “week in review” post about the last 10 days or so of training. I don’t want to post all of my coach’s secrets, so I’ll give just a few of her goals for each workout. I’m now on a downslide for the TC 10 Mile in just under 2 weeks!!
• Thursday, 9/9: 4x1600 on the track. Coach's quote: "4 x 1600m - yes....but with less rest today....but here are the times I want you to hit - NO FASTER - #1: 5.45, #2: 5.40, #3: 5.30-5:35. #4: MAX EFFORT - what can you do here? REST is 2 - 2:30."
I nailed this workout, as I mentioned in the “mental” running post from this weekend. I gave myself 2:15 rest, and I did 5:44, 5:41, 5:30, and 5:15. Nice.
• Friday, 9/10: skipped an easy swim. Yes, yes, I know. I skipped 2 workouts this weekend. Bad Steve. But I just missed an easy(ish) swim and a super easy spin on the bike. I made sure to fit in my long run (Saturday). This was when Pharmie and I were in Ohio for the Rev3 Half Iron race.
• Saturday, 9/11: 75:00 run with hard finish: Coach's quote: "WU 2miles easy.....then, here we go....I want you to start at 6.35-40 pace and descend for 5 miles down below 6 min....you can do this.....THIS may be only 5-10" per mile and that is OK.....the key is to drive yourself sooo hard for the last 2 miles of these 5.. so you finish TOTALLY 100% done."
I ended up running 10.84 miles out around Cedar Point Amusement Park. Those hard 5 miles were 6:22, 6:25, 6:12, 5:52, 5:47. I was done. Good workout.
• Sunday, 9/12: skipped an easy bike. Cheered for Pharmie’s team at Rev3, and took 600+ photos. That counts for something. ;)
• Monday, 9/13: longer interval swim, and some core work.
• Tuesday, 9/14: key tempo run. Coach's quote: "Wu 2 miles easy...then, we are going to progressively work on speed... I want miles 3, 4, 5, 6 ALL getting progressively faster. THE goal is that each mile gets faster and you need to control that - last mile, #6 is all out - I mean ALL OUT - how fast can you do that one? Should be suffering. OK? Mile #7 is cd easy. Ok to crawl."
Suffering and crawling. OK. Got it. (Yikes.) Those hard miles were 6:03, 5:55, 5:42, and 5:45. That last mile was up a hill, so I think it WAS a harder effort, and if on the flat, maybe would have been like 5:40. Regardless, I finished this run TOASTED. I walked for 4:00 and even then, when I started jogging, my core was ON FIRE. Good news: my heel was still cooperating with me.
• Wednesday, 9/15: a bunch of 100s in the pool, and some core work.
• Thursday, 9/16: easy(ish) 7 mile run. Legs still felt grand.
• Friday, 9/17: easy spin. Coach's quote: "60 min easy spin - just FOR FUN....if you have a MTB that is super too....enjoy!"
I Facebooked a high school buddy who lives near some MTB trails and asked if he wanted to go for a quick ride. I met at his house and we headed out on the trails:
What? You can’t jump a 40 foot downed oak tree?
I finished up a little muddy:
Yeah, I know my helmet strap is loose, but I just wiped out. Everything got shifted.
Slightly muddy bike
Nothing a little “hose down” couldn’t handle back at home
This was the test. This is where I tried to keep in mind a lot of Jen’s pointers from our “mental” running conversation that I posted about on Saturday. Here’s what I said when I logged my workout:
Started the first hard mile. Lots of people on the trail, but tried to focus on MY pace. Nearing the end of this mile, without looking at my watch, I felt like I had MAYBE ran this mile a bit too slow. Sure enough: 6:10
Tried to up the pace a little right away. Needed to be sub-6 for the next mile. 5:55
Tried to keep it strong. Thought I ran it a LITTLE harder than this: 5:58
Was hurting, but not bad. Tried to keep it strong. Felt like I had a decent amount left, so I tried to start upping the pace. 5:55
Starting the last hard mile, I realized I was hurting, but not too bad. Figured I'd just go hard. I knew this would be a fast mile, and that was maybe NOT a good thing - I should have been able to go harder in the first few miles. 5:28
Recap of the hard 5 miles: 6:10, 5:55, 5:58, 5:55, 5:28. 29:26 total.
Walked for 2:00 and realized I didn't hurt NEARLY as much as after my hard 4 miles earlier this week! And I realized that during this run, my mental state was better than earlier this week. Earlier this week, I didn't want to finish my hard 4 miles - I thought I'd have to start walking early. During these hard 5 miles, it was never an issue of wanting to stop - it was just about how hard I could go. Minor victory. (It'd be a major victory if I had lowered my mile 1-4 times more so I didn't have so much left for mile 5.)
All-in-all, it was around 11.5 miles of running. As soon as I had updated my workout, I got this not from Jen:
NOW THIS IS PERFECT!!!!!!!!!! IF you went out harder then you would not have been able to run a 5.28. I am OVER JOYED with that 5.28 and you feeling like you could go harder and had more. THAT is why I have you do these runs....so you know how hard hard really is! MOST people think they know what hard is - MOST do not. PERFECTLY done. This should give you confidence for that 10 miler. AWESOME! rest up!
Oh, and I had JUST picked up some Zoot Compression Calf Sleeves the day before (for cheap!), so I tried them out for the run:
That got me thinking. Now I’m one step closer to looking like my
Thankfully, I still have the better legs
So I think I'm on track for my sub-60 goal at the TC 10 Mile. It's going to be far from easy, but it IS in the realm of possibilities. I'll be back to