Resting To Run

I haven't posted in like two weeks.  Between working on projects on the house in Manteo and work being crazy busy, I just haven't had enough time to think much about writing.  So instead of thinking about it, I'm just going to write.

If you've followed our facebook page, I've been coming to the conclusion that I have been over training a bit.  That's actually tough to figure out because some days are great then others really suck, but it takes awhile for the fatigue to build to a point that every day just sucks and you realize you're getting slower.  My experience over the past couple of years is that I get faster, then even MORE enthusiastic about training and then overtrain to the point of slowing down or getting hurt in some way.  Well this time I didn't really get hurt, other than a mild inflammation in my left achilles, but I was having trouble getting my workouts in.  When I was supposed to do a 5 x 1000 day I knew after the first one I was done all ready.  That turned into a stairstep down workout just to get something in for the day.  But that failure was enough to decide to quit trying to train like I'm 25 and go ahead and do real rest days in between workouts.

Four days a week of training should be enough and it's all ready feeling like that's right.

I finished last week with an easy 10 mile run with friends to keep the long run in, but "rest" it and not go sub-8 like I have been.  Monday was a typical sprint workout day only I added some work with the weights.  I threw in a 3 x 10 set of military presses with 30# dumbbells, added a set of two more deadlifts going up in weight to 235, and finished off the workout with 3 x 10 box jumps on the tallest box we had.  I guess it's about 3'.  That really was work the last couple of reps in each set.  I had to push hard to get up there.

Then Tuesday I did absolute rest.  No nothing on these legs.  Wednesday was my next Tempo run and the last couple of those had been crappy.  If my 10K hadn't been good I would really be wondering, but I think I did that well because I rested the days before it.  So my goal was to go out and do a 4 mile tempo run at about my 10K pace.

Now the course I run for training is a whole lot hillier (is that a word?) than the Monument Avenue 10K course which is about as flat as it gets, so I knew the pace would feel harder.  However, I ran it as planned and felt great the whole time.  My first mile was in about 7:05 and then I  just lowered them from there finishing the fast part of the run in about 6:58 pace.  Felt like work, but not overly painful.

The next day I rested again.

Then this morning I was back on the track for another speed workout.  This time it was 9 x 300's at about 55 seconds each.

I ran up to the track in short sleeves and running shorts since it was supposed to be about 45 degrees this morning.  Closer to 40 I think, since by the end of the workout my fingers were numb and my thumbs didn't work so good.  But I digress. And whine.  I do not like having cold hands.  Whaaa.

On my first 300 I missed the button on my watch and stopped it a little late at 59 seconds, but was just feeling my way anyways.  I jogged a 400 then lined up for the next one.  I could tell this was going to be a good workout and decided not to check my watch during each run and just try to stay below 55.

That worked pretty well, even though I was sort of all over the place.  My splits through the first 7 reps were: 59, 54, 51, 53, 51, 54, and 53.  On 6 and 7 I was telling myself to go easy since I wanted to finish strong and I was all ready getting that thigh burning sensation with a 100 to go in each rep.

This was going to be hard, but good.

The last two reps were a little rough, but I was able to hold form for the most part.  Whenever I get really tired like that during speedwork I try to focus on form while maintaining speed.  It's better than just trying to gut out a pace and flail all the way through it.  That being said, the 8th rep was in 52 seconds and it was very difficult to make myself look like a runner.  However, I just jogged another 400 and lined up for the last time and breathing hard.

When I step into the set position and put my finger on my watch I like that moment.  I'm holding my breath, knees bent, leaning slightly forward but coiled and ready to lunge.  It's sort of a slow blink, but I like how my mind empties while at the same time trying to open and pay attention to the starter or any physical inputs that will affect those first couple of strides.

Then, BAM, I'm off and surging.

I just love that.

The last rep felt strong for the first 150 meters.  And then it didn't feel strong.  I told myself these were the reps that make me fast and tried to stay up straight and run tall and fast.  Thinking about form and speeding up my turnover.  This is the last rep, no reason to save anything.  Run hard. Use your hands.  Does my hair look cool?  I know my shoes look cool.  They're Saucony Kinvaras that are royal blue with the neon green laces.  Totally cool.  And I'm turning them over fast and that's good. I tell myself all that stuff when I'm falling apart and doing the skeleton dance.

Wow, that last 50 was rough.  Exhausting.  Wonderful.

I hit the line and finished that one in 50 seconds.  After a couple of dry heaves, I reset my watch and started to run home knowing that I had gotten all I could out of that workout.

Which means next week I'll be even faster.

: )

Good luck to Bob and everyone else running the Half this weekend!