Things are Getting Through My Thick Skull – 10.0 Mile Treadmill Run 2-26-13

Yep I got a little sweaty!
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
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
RunLog 2-26-13

3 thoughts on “Things are Getting Through My Thick Skull – 10.0 Mile Treadmill Run 2-26-13

  1. My coach is a former Hansons’ runner, and he takes the easy/hard philosophy to heart. Training at very easy paces on my easy days is making a huge difference for me. I am hitting numbers on my hard days I didn’t think possible, and I am convinced it is for going easy on the easy days! Enjoy the approach!

    1. Amanda – this is something I could never wrap my head around until I read the Hanson book, I don’t know why, I knew it, but didn’t do it. Big difference, now to actually try it and see what happens. It is a good start – that I have to admit.

  2. Amen! I ran my run on Monday, which was a recovery from a 14 miler over the weekend, at an ever slower pace than I had been running my easy runs lately. I would even call it a “jog/shuffle”, haha I sort of loped along, more so to just put the miles on the legs, but to keep the legs just loose rather than “worked out”. I really do see such an improvement this training cycle now that I have actually slowed down some runs. Funny how that all works out 🙂

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