M: 5M
9:13, 8:25, 8:30, 8:11, 8:09
890v2: 42M
T: 5M
9:00, 8:24, 8:48, 8:19, 8:07
890v2: 47M
W: OFF
Th: 9M
Noon: 8:53, 8:06, 7:57, 7:33, 8:00
MT110: 46M
PM: 9:11, 8:45, 8:50, 8:29
890v2: 51M
F: 4M + 4 x 200m
9:18, 8:48
4 x 200m @ 0:35.00 - 0:32.93 (0.113M), 0:35.41 (0.118), 0:34.85 (0.113), 0:32.14 (0.116) These were all a little sort. 2 and 3 were into the wind.
9:20, 9:06
Connect 1: 178M
S: 2M
8:54, 8:48 - Tired
890v2: 53M
Su: 8M
7:04, 9:07, 8:46, 8:56, 9:16, 9:15, 9:20, 10:18 - The trail was soaked for 3-6 and 8 so my times are slow because I had to stop and go around a lot of large puddles. I died at the end and walked a little during 8 too because that section is uphill most of the way (probably why 1 was so fast). I always forget how harsh trail runs are. With all the rain a brisk run in a swamp is not so much fun. Ticks, mosquitoes, deer flies, and horse flies...and running with mud-filled, wet shoes and no socks...I may have to keep my trails runs on hold for awhile longer.
MT110: 54M
Week: 33M
I would have preferred to run all 7 days and get my miles closer to 40 but I had some friends to visit Wednesday.
Overall I feel really good. Maybe a little tired, but good.
I like your mileage progression the last few weeks. You seem to be kind of laddering up and down your daily mileage, and I think that is a good way to build mileage, recover, and adapt to higher training loads.
ReplyDeleteAs you continue to build, you can also ladder you pacing. Right now the main goal is to keep feeling good ever day. You are going to get more tired, but try to avoid feeling tight or overly sore. When the aerobic strength starts kicking in, its going to feel easier to hold faster paces, but be careful. **Try to learn the feeling of "extra leg pounding," and avoid that zone for now (unless its a planned workout). For instance, sometimes your heart rate and effort might feel about the same whether you are running 9min, 8.5min, or 8min pace. You may be able to drop from 9 to 8.5 and the impact feels will still feel kind of light. This is fine and you can probably run faster and recover just as easily for the next run. If say, at 8min pace everything feels easy but you can feel the legs catching a little more impact (feels a bit like running down hill) you may want to back off, because if you continue to run that pace you will feel more achy and stiff the next day.
Basically, tired, sore and loose is a good feeling, while tired, sore and tight(stiff or achy) means you're pushing the edge a bit. Its OK to hit that latter feeling, but you don't want to stay in that zone, and its better to let your schedule put you in that zone predictably (like after a speed workout).
This all probably seems like common sense to you, but I think you are going to really enjoy your base work if you feel like your intensity is a bit backed off from what it could be.
During this base period, I want you to feel like the overall mileage is the only training variable you are increasing. The 200s are just there to lightly maintain your fast twitch muscles and keep your form in check.
Thanks. The way I am getting the mileage is the only thing I'm messing with lately. The laddering just makes sense to me. I have been thinking about messing with my pacing some, but I am trying to focus on miles/time so I let the pace come to me. Although, I have been trying to keep the second mile about the same as the first and then open up a little bit.
ReplyDeleteThe only time I feel bad is first thing in the morning when I am noticeably stiff and sore after the 200s or a longer run (this morning I was a little stiff). That goes away after 15-20 minutes though. And hasn't been an issue when I run after work. Morning runs are rarely any fun because I don't really wait long enough to fully wake up. I should work on that.
I hope your running is going well.