12 x 20 Second Strides – RunLog 7-8-14

TheWife is on vacation this week, so my schedule is slightly different from it usually is. In other words my schedule is more about what she wants to do and I get my runs/workouts in around that.

Last night she was spending the night with SD2, so I got to entertain myself around the house, which meant that I got bored (which can be dangerous). Bennie is great company, but he ain’t much of a conversationalist and after his last walk I decided to finish up my Kinetic Revolution workout.

A part of  this workout was doing 12 moderate effort repeats focusing on my arm swing and keeping my stride shorter and quicker. I changed it up to being a speed workout.

What in the hell are you doing Harold?

This is one of those do not do as I do posts and if you have an injury and need to rehab it, do not be like me and actually listen to your medical professionals or coaches for what you should be doing after an injury. 

You ran a tough run yesterday morning and it was still in the mid 70’s with a lot of humidity. On Monday your Chiro fired your ass, because you wouldn’t take his advise to take a couple of weeks off and here you are doing speed work the next day – are you f$%*&$#+ nuts.


At the same time, get over it.

I know my body better than anyone else and I am feeling 100% better than I was a couple of weeks ago.

So in spite of the Chiro’s recommendations (which I acknowledge are based on sound medical advice) and what many others would consider to be common sense, I am going to fail or succeed doing it my way.

Stubborn old bastid that I am.

Yes, I am dangerous when I get bored, but I also know how to do this stuff correctly, when I need to.

I didn’t just go out and bust my ass at 110% effort, I eased into the strides and did not plan to get above 70-80% effort, until the last one or two and then only if I was feeling right. Also I knew that if there was any increase in discomfort levels, that I would shut it down.

So I did a thorough pre-run routine (yes, I know how when I want to), set my TomTom GPS watch to do

  • 5 min – warm-up
  • 12 x 20 seconds of work
  • 12 x 30 seconds of rest
  • 5 min – cool-down

Here is what it looked like graphically:

Strava Stats 7-8-14.1JPG
Strava Stats 7-8-14 Strides

I could really tell that I haven’t purposely run fast for a while, it felt awkward the first few strides, which is normal if I haven’t run fast for a while.

Doing speed work, really is a different style of running, than just slogging along or even running at a decent training pace and it takes the body a little while to acclimate itself to doing this kind of running.

At first, the hamstring wasn’t happy, but it wasn’t feeling all that bad either. It was being stretched a little more than it has gotten used, but did well after 3-4 strides and I picked up the pace of the strides a little for a couple after that.

Then I could feel myself getting a little tired and where I did something very different from I usually do.

I stayed smart and didn’t try to push through the fatigue (that is usually when I injure myself) to keep up a faster pace and just kept my stride pace at a same level of effort.

Yeah, it meant that I went slower, but even those slower strides were faster than I have run lately. Though on the last one, I did pick it up, pushed a little harder and felt pretty good that I was able to get my legs turning over the way that I want to.

I gotta admit that last one felt good, but I could also tell that I didn’t want to run very far at that speed  –  for now.  My body is not ready for it and I would be inviting injury if I tried to do too much now.

I did a little longer cool-down than I usually do – both jogging and walking after I got done with the strides.

After that, I went back in and did a bunch of stretches, ate some chicken for the protein (the little beggar got his share) and drank a bunch of water

How did the hamstring do?

Just fine and actually this morning it didn’t bother me, which I was more concerned about than how it felt last night. Actually my left Achilles Tendon/Posterior Tibialus bothered me more than the hamstring, which I kind of expected.

So I felt as though the strides workout was a complete success and that I was smart about how I did them by:

  • keeping the effort level lower than I normally would for a good speed work
  • keeping the strides short – 20 seconds
  • listening to my body
  • focusing on arm swing and keeping my stride short/quick
  • doing a proper warm-up and cool-down
  • wearing race day shoes, instead of trainers (I think this is important when doing speed work or racing, it tells my mind to be ready to run faster)

Speaking of running shoes, how did the GoMEB 2’s do for me when going fast – GREAT! No problem from the shoes at all and they just felt like an extension of my foot.

So a long post on a relatively short workout. However, it was an important workout in my recovery from my hamstring injury and something that I felt I had to do, to see where I really am, versus not knowing.

All I know is that last fast stride last night felt good and honestly I enjoyed pushing myself to run a little faster last night.

How did I do focusing on my shortening my arm swing and keeping it back and forth – quite good. Also I noticed that it was harder for me to run faster using shorter strides (it is a different form for me and I have to get used to using it), but that my hamstring doesn’t bother as much. Now I just have to work on increasing my flight time.

Disclosure of Material Connection: I received this pair of Skechers GoMeb2′s from the local Skechers Performance Division representative after volunteering at the Skechers display booth at the Rail Trail Half Marathon & 5K, at no cost to me.  I was not required to write a positive review or any review. The opinions I have expressed are my own and your experience with the product might be different. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

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