- Yep I got a little sweaty!
After reading the Hanson’s Marathon Method book, I have finally had one of those eureka moments where, a concept actually penetrated this thick skull of mine.
I have always read and known that you are supposed to run slower for recovery runs and long runs and then push harder on your quality workouts.
Once I got through reading the book things finally clicked for me. Especially when I went back through my running log and saw that my pace for tough or recovery runs were pretty much within a minute of the other.
To be blunt I wasn’t allowing my body to recover, I was just having one hard day on top of another harder day. Not the way to run a railroad or training schedule.
Today I had scheduled a treadmill interval workout. Initially, I was going to do quarters, but I am going to do a half marathon training run/race up in Brewer in a couple of weeks, so I got to thinking about it and decided to lengthen out the workout to mile repeats.
At least that is what I thought I would be doing!
Here is today’s workout:
- 2.0 miles @ 7.5 mph – warmup
- 1.0 mile @ 8.2 mph
- 1.0 mile @ 8.3 mph
- 1.0 mile @ 8.4 mph
- 1.0 mile @ 8.5 mph
- 1.0 mile @ 8.6 mph
- .25 mile @ 8.7 mph
- .25 mile @ 8.8 mph
- .25 mile @ 8.9 mph
- .25 mile @ 9.5 mph
- 2.0 mile @ 7.3 mph – cool-down
Total of 10.0 miles.
- 8.0 Mile Treadmill Result
You might have noticed that the repeat/interval idea got thrown out the window. Instead of doing mile intervals, I did a 6.0 mile progression run and felt great the entire way. I wasn’t sure how I would feel after being behind a snow blower for so long yesterday.
However, once I got going it seemed as though I had plenty of umph for the run and had something that I have been lacking for a tough run lately – mental toughness.
After the run, I did almost a half hour of stretching and beating myself up with the foam roller.
Overall, I was extremely happy with this workout and was surprised at how good I felt the entire way. Now I just have to remember to make tomorrow’s run a lot slower – in the 9:30 to 10:00 minute pace range.
One of the things that I have to do is warm-up and cool-down and not worry about the total time/pace. I need to focus more on the quality part and ensure the before I am ready to run harder and after, that I cool-down properly instead of just stopping and walking away. So you will see more split workouts in my running log going forward, even though they are all part of the same workout.
- RunLog 2-26-13