“Yo he estado aqui muchas veces antes y regreso.” – AFI
As I mentioned my winter plans got changed around and I found myself wanting to do a run focus. With thanks to Brooks Running and Champion Systems I scored a trip to the New Orleans for the Rock N Roll Marathon on 2/2/14. To prep for that I did a bunch of high mileage run weeks with a 90, 100 and now 103, oh and a trail Over all, I was surprised at how well I adjusted to it. More importantly I keep a lot of fast stuff in there. After all, at this point, 15 years into ultra distance tris I don’t need more base. I don’t think New Orleans will hit all of my potential but given how much time I had to prepare, which was 10 weeks, I think I made it count. Here is the break down and notes for last week. Note that there is no gray zone training: everything was hard or easy. Hard was the track, 2 mile repeats, the 5k race and the tempo 20 plus two brutal strength sessions. The rest was super easy and about an 8:30 pace.
Tuesday: 9.5 easy nice easy trail run before the real work with the Boca Road Runners Club on the track later that night and Florida Atlantic University.
The track work was MEAN. A group of men in a pack really brought out the best in me for this one and I think I held my own. This is what we did.
1-2 mile warm up. 1:12 400,2:45 800, 4:05 1200, 2:47 800 2 minutes breaks. 1:17 400, 2:40 800, 4:14 1200. 2:48 800. 1 mile cool down. 30 minutes team yoga.
Workout 7.5 ( daily total 17) (weekly total: 17)
Wednesday: legs nicely cooked so just logged 16 miles of trails (16) (33)
Went to the gym and slayed it. I think if I was really peaking this wouldn’t have been a 90 minute attempt and hobbling myself but my main goal is Challenge in June and my first priory is strength work for that. The running is kinda secondary this time of year. But oh wow did I pay for this one. But I think it’s good to really do work at the gym. I have been to the gym with triathletes that think just by being there they will absorb fitness gains by sniffing the sweat filled air. Nope, like anything, you have to do hard work. If you want to get something out of this you have to go to the gym with malice intent and really be ready to suffer and hurt.
Thursday: 14 trails. (14) (47)
“Recovery” 2 hour run on sandy trails hahahahah. Ok maybe not but at this point 2 hours of easy trail running isn’t so bad. Legs are smoked from the gym.
Friday: (16) (63) time to get back to some real work. The point of this workout is marathon pacing and went like this:
3 miles warm up easy. 10 min, 9 min, 8 min pace.
5 x 2 miles with 1/2 mile recovery jog
12:54, 12:57, 12:47, 12:45, 12:30. 1 mile cool down.
My goal pace is 6:30 and 6:30 felt pretty comfy which was a nice boost mentally and a real confidence builder.
gym. Killed it! I have no idea where the energy came from for this (though I suspect red bull and heavy music ) but my legs came to the gym to work and I put in a big gym session. Slightly favoring my cycling muscles in the gym because they need it most but also rocking all the running muscles.
Saturday: 14 trails. (77)
Another two hour “recovery run” in sandy trails. I really need to rethink what I think of as recovery!
Surf session!!! Soul and mind purified.
AM: no surf. Surf Gods are fickle.
Pm: easy warm up + 5k (6) (83) this was so stupid it was smart. This was meant to be a true recovery day but we jumped into a local 5k. It was a pretty exciting race. The start line was a mosh pit with people elbowing for the front. I was kinda surprised as normally the number of people that think they are front row worthy is smaller than the number of people that fit there. The first 200m was crowded but by 800m it was the leader, me and two other guys and all the pushy front row types were back where they belonged.
At mile 1 the winner had dropped everyone and I got passed twice and went to 4th. we ran the first mile in 5:26. My mind new this was too fast but I felt good so I just kept running hard and by 2k one guy that passed me was blowing himself up and I moved to 3rd. I felt ok and surged to catch 2nd and then surged again to pass him and put in 10 seconds. But the early efforts took it out of me and I positive split the race badly but kicked in the final 200m to keep a nice gap on 2nd and finished in 17:42 which is kinda surprising given this was miles 78,79 and 80.1 of the week.
Interestingly according to machines they tell me I should run a 2:50 or better marathon based on that 5k time. They also tell me Skynet has become self aware.
Monday: 20 miles with tempo (20) (103)
I woke up wicked tired and was curious how this might go. My confidence was good based on the other workouts so I knew if this went badly it wasn’t the end of the world. I took the first two miles out easy as a warm up and ran 8 minute miles. Then I ran 8 miles in 57:22 which is like a 7:12-15 pace. This was very encouraging because that’s only 45 seconds over my goal pace and it felt smooth. Again pretty surprising with all the other work I did this week. But the real work of this 20 comes from miles 10-18 which I ran in 54 or a 6:45 pace with the final two miles in 6:30 and 6:15 which were miles 100 and 101 for the week. Again, pretty encouraging. The last two miles were a cool down and shake out and a jump in the idea and then it was a rap.
Foto: Pa, Christine and Me with some local hard wear.