It’s getting old isn’t it? To love everyone else more than you love yourself.
Erik. College student. Started running August of 2011.Ask ask ask ask ask Submit
Beginning: Stay relaxed and use the first mile as the last piece of your warm-up. In the past 2 races this year you’ve shot out at 5:45 pace, but haven’t been able to maintain it. Don’t be a cannon! 1st mile - 6:05-6:10
Middle: From mile 2 to mile 4, the focus is on staying in the core race pace range 5:58-6:02 per mile. Stay as relaxed as possible and using as little energy as possible. Focus in the mile your in, don’t worry about what is next or what has happened. Stay in the moment. Don’t get “racey” on this part.
End: Okay, the last mile, take it a minute at a time. Think of it as a progressive mile. Use the competition to help you, focus on staying with someone, catching someone, or pulling away from someone. If you are having a great day here is where you pour it on, not before this. Remember you’ll be hurting, but ask yourself if you have anything left? The answer is usually yes! 5th mile - 5:54
Goal Time: sub 31 min.
These past few weeks have been tough. Everything just seemed out of control. At what point I was just so unmotivated. I didn’t put much thought into training so I did whatever for a like a week’s worth of specific training.. The consequences for that will be paid later, I know it. haha.
Anyways, I’m back and my life is steady!
I am now 9 days! 9 DAYS from my goal race!
We are now in GOAL RACE sight, so I have cut back on mileage, but with enough key workouts to keep fitness levels where they should be. Here is what the rest of my taper phase looks like:
Thursday, April 18th
30 min. easy
Friday, April 19th
6-9 miles easy. I will decide based on how I’m feeling.
Saturday, April 20th
30 min. easy
Sunday, April 21st
7 miles easy w/ 10x150m strides @ mile effort
Monday, April 22nd
30 min. easy
Tuesday, April 23rd
6 miles easy
Wednesday, April 24th
30 min. easy
Thursday, April 25th
4 miles easy w/ 10x200m. recovery at personal sensation
Friday, April 26th
Saturday, April 27th
White Rock N Roll 5 miler!!
I have been SLACKING!
Didn’t put much thought into my workouts these week.
However, I did have some really good workouts like:
- 3x(600+500+400+300+200) 104%, 105%, 106%, 109%, 113%
- 20 min warmup + 15k @ 88%
This week WILL be better.
So the first week of the specific phase was pretty bad. I missed a couple of key workouts which really frustrates me. I know there isn’t a perfect training cycle, and that i’ll get over it. Still…
I’m not sure how my legs are going to react for tomorrow’s workout. Actually, I haven’t even planned this week’s scheduled.
Anyways, I’m hoping these past three days of zero running recovered the problems I was having.
I hope this 2nd week of specifics goes better.
Starting to feel better from the last couple of runs. I started doing more stretches, and extensive drills after my runs.
I was pretty scared going into my workout for today. I jogged my way to the track so that I could warm-up up there, and boy was it difficult running. My left calf was hurting, and my right ankle was giving me troubles. Luckily, after warming up right it, it ended up going away by the middle of my workout.
Here is this week’s training. I based the percentages off of the goal pace I want to run that day.
Sunday 17th: 60 min. progressive run
* Great workout. Hot day. 8:21 pace dropping down to 6:17 pace.
Monday 18th: 2x3km @ 94% + 2x2km @ 97% + 8x500m @ 105%
*This was a long, but great workout overall. I was having trouble finding the paces for the 3k and 2k repeats, and ended up being off by a couple of seconds. The 500 repeats were all on target.
45 min. regeneration run
*I was dead for this recovery. My calves were hurting like crazy even while running very, very… very slow. Ended it at 25 min.
60 min. @ moderate effort
*Another frustrating day. Only 30 min. of moderate running. Felt like I was running on bricks.
Thursday 21st: 7
0 min. fartlek with 20-45 seconds of hard effort every 2 min.
* 20 min. of wild paces. 20 min. of diagonals. Not so bad.
4x(600+500+400+300+200) 104%, 105%, 106%, 109%, 113%
*No run. Core circuit planned.
Saturday 23rd: 45 min. regeneration run
*No run. =/
I don’t think I can do this.
Why do I feel like I’m dragging my legs?
Should I turn back?
These were my thoughts as I began running today’s scheduled run.
The plan was to run the 15k loop around the same pace I had been running my medium long runs in the past. 7:30-7:50 per mile.
I couldn’t. I felt like my legs were noodles and just couldn’t go. I seriously felt like turning back around 25 min. into my run, and walking all the way back to my car. That didn’t sound like much fun. I don’t know what motivated me, but I made it to the point of no return and HAD to finish.
I’m blaming it on my track workout from Tuesday which was:
Warm up + 1600m + 2 x 1200m + 3 x 800m + 2 x 400m + cool down.
My pace was around 5:44-5:50 for the repeats which was probably wrong since I’m not suppose to touch that pace until later in the cycle. It had been awhile since we had good weather, and probably ended up getting to excited.
Anyways, I did end up finishing the 15k around 1:16:26 or 8:12 pace.
I hope my legs feel better soon. I’ll be doing some stretch routines later tonight after I study. My specific phase is coming up next week, and that’s when I’m really going to be putting in work.