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Run Stuff

Posted By: gordo
Date: Tuesday, 24 July 2007, at 4:14 p.m.

Last week was a solid one in the running department so I wasn't quite sure how this would go. Have to admit that I was feeling nervous all-day yesterday. With only two track sessions, they tend to stand out.

10x800 on 2:30 recovery

Goal was to descend, not get into trouble and have solid splits for 7/8/9. Bobby was on hand for coaching/splits/support. I started very conservatively after a super long warm-up. This session felt far easier than the last one -- the sub-76 quarters really work me.

No watch, no HRM -- just running.
Warm-up was...
30 min on the trainer
30 min bobby drills
4x80m tire pulls
3x10s inner tube muscle activation

===========================================
# // 400 // 400 // 800 // Rec // Cadence
===========================================
1 // 81.0 // 79.2 // 2:40.3 // 2:29 // 90
2 // 78.8 // 78.4 // 2:37.3 // 2:28 // 96
3 // 77.6 // 76.6 // 2:34.2 // 2:25 // 92
4 // 79.4 // 77.9 // 2:37.3 // 2:24 // 92
5 // 79.0 // 77.9 // 2:37.0 // 2:20 // 93
6 // 78.0 // 77.2 // 2:35.3 // 2:28 // 95
7 // 77.3 // 76.2 // 2:33.5 // 2:25 // 92
8 // 75.9 // 74.4 // 2:30.4 // 2:28
9 // 75.8 // 73.8 // 2:29.6 // 2:28
10 // 74.1 // 73.5 // 2:27.6

This training is very different from all my other 'fast' stuff and the recovery is much longer than what I've used in the past. My other 'fast' run is a 15 mile hilly loop in the mountains (Switzerland Trail) where I build through the entire run -- there are some extended down- and up-hill sections.

If you are boulder local then my best time was last week... 50 min to the highway and 1:40 (flat) back to the mail boxes. Molina used to count from the parking lot to the mailboxes -- that was <91 minutes. The time is 'gross' as I don't stop my watch on this route. I used run:walk the entire way and started with a minute walking.

The other 'quick' running would be the tempo run that I posted about in DennyLand. I'll toss up a blog-summary of last week's running when I introduce Alan's Lydiard Part Two article later this week. I tried some new techniques based on ideas that other coaches have shared with me.

When I think about it... most of my running is slow relative to how fast I race. However, I've been talking with several excellent local runners (and reviewing Daniel's Running Method) and my paces, while slow, seem to fit into what's appropriate for someone my speed. Alan and I will be reviewing Daniels for a couple of articles that we'll run in last August.

I had an easy swim scheduled for this evening but I fell asleep at 3:15pm so scrubbed that due to fatigue. The July track session may have felt 'easier' than June but I took quite a bit out of me.

Jeff and Mat joined me for a 3.5 hour ride this afternoon and that finished me off. Mat's HRM broke over the weekend. It was pretty entertaining to see his subjective perception of "steady" when he was flying blind. Reminded me of the good-old-days when I was training in Hong Kong. Jeff was seeing numbers in the mid-300s, on the flats, while drafting.

He's a strong kid.

g

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