Last year coach Budic posted about taking dew point into consideration when deciding on pace ranges for workouts rather than simply the temperature itself. In essence running in 90 degree heat but with low humidity may be 'easier' (and more sensible!) to handle than running in 70 degree heat with high humidity.
Once the dew point hits 70 and above, serious consideration should be given to delaying your workout until more comfortable conditions are in place. Unfortunately during a Southern summer you are very rarely going to get those conditions so this is an impractical solution unless you never want to work out! The solution is to temper your pace expectations and get the most you can out of your body without killing it.
Bearing all this in mind, to set yesterday's workout in context, workout partner Meagan discovered after our run that the temperature was 78 with a dew point of 73....
Coach had prescribed a workout of 3 mile, 2 mile, 1 mile with half mile recoveries with the paces cutting down from 5:30 to 5:20 to 5:10. This looked a pretty daunting workout to me but Tim has an uncanny knack of suggesting the correct paces that will challenge and improve me. I assumed that this workout was originally planned to be run on the track. I was going to be doing it at Mcalpine on the trails so I popped a note to Tim and he replied that I should adjust the paces by 5-8 seconds per mile. What I neglected to ask was how I should adjust the paces for the anticipated humidity. I've been whining all summer about the humidity and didn't want to sound like I was looking for an easy way out with this workout! As you will see, this proved to have a significant impact on my run!
Earlier in the week I had sent out an email requesting company for the workout and fortunately I was able to attract the interest of three of my partners from last week's tempo, Meagan, Jordan and Spada. We met at the relatively earthly hour of 7am and headed out to the three mile mark of the trail. We were already drenched by the time we were doing our strides in preparation for the first three miles!
It was a great foursome for the workout. Steve and Meagan were going to have each other for company throughout while I was hoping to be able to take advantage of Jordan's relative lack of fitness and have him to hang on to for once. We got down to work and settled into a nice early rhythm. Jordan and I ran side by side back to Old Bell in paces of 5:35, 5:35 and 5:34 for a three mile time of 16:44. The effort felt hard but sustainable at this point, unfortunately I was now supposed to run the next section at a faster pace!
We grabbed some fluids and jogged back out to the half mile mark for the 2 mile portion. My body was already very hot and the four minute reprieve and copious amounts of water did little if nothing to cool it down. I hit the next mile in 5:30 but was definitely struggling now. Jordan was pulling away making it all look so effortless whereas I was seriously considering pulling the plug on the workout already! Instead I decided to run hard to the 1.5 mile mark and then get some extra recovery in before attempting the last mile.
I rejoined Jordan who had done the two miles no problem and we discussed what my approach should be for the last mile. We decided that I should start it but as soon as the pace started slipping I should ease off. Luckily I was able to get through the last mile okay in 5:30 (while Jordan pranced off into the distance- this will probably be the closest I will get to Jordan in a workout in a long while- he's clearly coming back nicely!).
So I had not completed the workout as prescribed but still felt that I had at least got 5 good miles of running in. Clearly I had run the first three miles too hard. Spada and Meagan on the otherhand had run a more sensible pace for this section and Jordan and I were able to cheer them in as they successfully completed their efforts. We were all absolutely drenched with our shoes sloshing in sweat, desperate to get back to Old Bell and the fluids that awaited! It was great to be able to work out with these guys and share our stories afterwards. Thanks all!!
Sunday, July 10, 2011
Saturday, July 9, 2011
On a more positive note
After the doom and gloom of my last post I am happy to report that there are signs of Captain's mojo returning. I've been taking it nice and easy on my easy days, staying away from the bottom of the well during my workouts and making a conscious effort to keep on top of my massaging and stretching.
The legs and lungs have appreciated this and I'm starting to feel more positive about everything again. With a couple of weeks without racing I'm now looking forward to Grand Prix race #7 next Saturday which should give me a pretty good indication of where my fitness is at two weeks out from the 10k.
The legs and lungs have appreciated this and I'm starting to feel more positive about everything again. With a couple of weeks without racing I'm now looking forward to Grand Prix race #7 next Saturday which should give me a pretty good indication of where my fitness is at two weeks out from the 10k.
Friday, July 1, 2011
Learning lessons
A lot has happened in the two and a half weeks since my last update, from being crowned fastest male in Mecklenburg County to feeling just about the slowest! I ran a solid 5k and mile on the track followed by a disastrous showing the other night in Championship week. I won my second GP race in a row at the Summer Breeze 5k to solidify my position at the top of the leaderboard (2 wins, 3 2nds and a 3rd in the 6 races to date) but had a couple of pretty poor workouts as well.
In short I've been showing signs of over-racing and at the moment I'm a little concerned that I've tipped myself over the edge of over training, with not much time to get my mojo back in time for the Masters 10k at the end of the month.
Let's look at the evidence. Since the start of April I have raced 10 times on the road and 5 times on the track. That is ridiculous, especially when you consider the weather conditions we face at this time of year.
The Grand Prix is part of the problem as 5 of those races were packed into this time (with the remaining 5 races nicely spaced apart until October). I have a special affection for the Grand Prix and also am very motivated to try and win it this year at last so I have no regrets about running those races, it's just a shame the schedule is so front loaded. It's the other races in between that I could probably have done without competing in.
Also the track series. Originally Coach and I decided that we would use these evenings as one of the workouts for the week. Unfortunately there's a big difference between working out and racing and I was definitely racing all those weeks.
So this has taken its toll and I'm feeling pretty tired right now. This week
was already scheduled as a down week so I'm making extra sure that I do use this week as a recovery week. In that way I can hopefully nip this in the bud and get back on track for the 10k.
One thing that will help with all this is that Lisa has taken the girls to VA to stay with her Mom for a couple of weeks now that school's out. So my running schedule is a lot more flexible and I have much more time for doing all the other stuff before and after runs that is so important. Not to mention that I can look forward to a nice couple of restful/napful weekends of tennis and TDF watching!
So the lesson from this post readers is never lose sight of your main goal, focus on the long term race and not the short term ones in between. Listen to your body and back off when it seems that would be the best thing to do regardless of what your training plan says.
Happy running!
In short I've been showing signs of over-racing and at the moment I'm a little concerned that I've tipped myself over the edge of over training, with not much time to get my mojo back in time for the Masters 10k at the end of the month.
Let's look at the evidence. Since the start of April I have raced 10 times on the road and 5 times on the track. That is ridiculous, especially when you consider the weather conditions we face at this time of year.
The Grand Prix is part of the problem as 5 of those races were packed into this time (with the remaining 5 races nicely spaced apart until October). I have a special affection for the Grand Prix and also am very motivated to try and win it this year at last so I have no regrets about running those races, it's just a shame the schedule is so front loaded. It's the other races in between that I could probably have done without competing in.
Also the track series. Originally Coach and I decided that we would use these evenings as one of the workouts for the week. Unfortunately there's a big difference between working out and racing and I was definitely racing all those weeks.
So this has taken its toll and I'm feeling pretty tired right now. This week
was already scheduled as a down week so I'm making extra sure that I do use this week as a recovery week. In that way I can hopefully nip this in the bud and get back on track for the 10k.
One thing that will help with all this is that Lisa has taken the girls to VA to stay with her Mom for a couple of weeks now that school's out. So my running schedule is a lot more flexible and I have much more time for doing all the other stuff before and after runs that is so important. Not to mention that I can look forward to a nice couple of restful/napful weekends of tennis and TDF watching!
So the lesson from this post readers is never lose sight of your main goal, focus on the long term race and not the short term ones in between. Listen to your body and back off when it seems that would be the best thing to do regardless of what your training plan says.
Happy running!
Thursday, June 30, 2011
Reduced output
My 3 readers will have noticed I haven't posted for a while. Basically I've been busy at work and in my down time have frankly not been motivated to post anything. Gets a bit boring just regurgitating my runs and races, especially when I log my runs on an accessible log anyway. So bear with me but I've decided I'm only going to post when I feel any inspiration come on from now on and not just post for the sake of it. Hopefully that will make the blog more enjoyable to write on my side and interesting to read on yours.
So I am still alive and am (of course) still running. More soon....
So I am still alive and am (of course) still running. More soon....
Monday, June 13, 2011
Week in review
Another solid week of training in the books. I hit 65 miles but managed to snag a day off yesterday as I doubled three times. The workouts were solid and I got nearly two hours on my feet Saturday. Lisa and I even managed to get a night out on Saturday so all in all it was a good week! This one will be sad though as it will mark Jay's last week in Charlotte before he heads off to NYC- another good friend/training partner leaving me!
M- 9.6
T- 5 am (strides)/7 pm inc. 3200m in 9:50, 2ks in 3:06/3:12
W- 6.6
Th- 4.5 am (strides)/4.1 pm
F- 11.2 inc. 8 tempo (5:55 pace)
S- 15 @7:20 am/3.75 pm (strides)
S- OFF (spent the whole day walking round Carowinds though!)
M- 9.6
T- 5 am (strides)/7 pm inc. 3200m in 9:50, 2ks in 3:06/3:12
W- 6.6
Th- 4.5 am (strides)/4.1 pm
F- 11.2 inc. 8 tempo (5:55 pace)
S- 15 @7:20 am/3.75 pm (strides)
S- OFF (spent the whole day walking round Carowinds though!)
Wednesday, June 8, 2011
My least favourite run of the week
Is always the Wednesday morning run following a hard night on the track on Tuesday. This morning was no exception. I got up, procrastinated, contemplated heading out at lunch time in the 95 degree heat, considered taking a day off and doubling tomorrow, you name it I tried to find an excuse not to run! However, common sense prevailed and I gingerly headed out. The first mile was 8:34 and I eventually slogged through 52 minutes at about an 8:00 pace average. Normally I can lessen the misery of these runs by heading to the Dowd and finding solace in company, but as I didn’t get back from the track till late last night and barely got to see the girls before they went to sleep I promised them I would be at home when they woke up in the morning so no Dowd for me.
Anyhow, glad to get it done and feeling much better for it! Tuesday night went well with victory in the 3200 in 9:50 followed by 2 kms in 3:06 and 3:12 pretty much straight after. The trading laps with Aaron and Jay went well and left me with plenty of gas in the tank for the last 800 when the ‘gloves were off’. This probably converts to about a 15:45 5k so pretty happy where I’m at right now. Onwards….
Anyhow, glad to get it done and feeling much better for it! Tuesday night went well with victory in the 3200 in 9:50 followed by 2 kms in 3:06 and 3:12 pretty much straight after. The trading laps with Aaron and Jay went well and left me with plenty of gas in the tank for the last 800 when the ‘gloves were off’. This probably converts to about a 15:45 5k so pretty happy where I’m at right now. Onwards….
Tuesday, June 7, 2011
Back to the grind
Last week saw the commencement of my latest training block heading towards the USATF Masters track 10k at the end of July. I was able to get all my workouts in which is as much as you can ask with the current oppressive weather conditions we’re facing. The weather isn’t going anywhere for a few months now most likely so I’ll try not to mention it again! Hat’s off to Meagan though who won the latest 13.1 race in Chicago in the face of ridiculously hot and humid conditions.
Monday I did my long run for the week. It was 15 miles and I felt really good, consciously having to hold myself back even though I was running 6:20s towards the end. I think there is something about the greenway at McMullen that just makes you run fast!
Tuesday that pretty hard run came back to bite me in the mile at the track series where I was handed a spanking by track speedster Aaron. I was feeling awful in the warm up, really heavy legged and an insect bite I had received the night before while cutting the yard had swollen my ankle up to the point where I could barely fit it into my spike! I stumbled out of the blocks trying to get into a good early pace but never really felt comfortable and after three laps of 71-72 seconds Aaron came tearing past me with 150 to go to take the race in 4:41 to my 4:46. I am hoping that that time is good enough to qualify me for the final in a couple of weeks I’ll just have to check the next few races. I definitely want to run faster than that next time! Literally straight after the mile I changed into my flats and jogged the half mile to the other track in the area and did a few 400m intervals to turn the evening into a productive workout.
Wednesday am I was able to get 7 very sore recovery miles in, definitely helped by running with a huge group from the Dowd (I would never have got 7 in solo!)
Thursday the legs were still tired but I got a good solid fartlek workout in on the cross country course in my trainers
Friday was a short recovery/pre race shakeout and Saturday I took advantage of John Compton’s absence to record a long awaited GP victory. I ran a solid race taking it out and running pretty much solo after the first mile taking the race in 16:08 which again was a big improvement on previous times on this course. It was great to see Jay back out there racing (he placed second) and Chad, Billy and Spada had a great race for third too! We did catch a nice break with the weather actually on Saturday morning so that helped. Similar conditions at the Summer Breeze race in a couple of weeks should see me dipping under the 16 minute barrier again on a course I have run 15:51 on before
I had a shakeout run on Saturday afternoon and then just another easy 5 on the Sunday to get to the planned 60 for the week and a good first week in the books
Tonight should be fun as Jay, Aaron and I are heading to the second week of the track series to race in the 3200 meters. We’re hoping to share the workload for the first 6 laps in 75s and then see what we have in the tank for the last two laps. I definitely feel more suited to this distance than the mile! Straight after the race we are going to head to the other track again to try and bash out 2 1k repeats so I’ll be a tired man tonight! Tim has designed my mid week workouts around the summer track series so hopefully that will work out nicely.
I’ll let you know how it goes!
Monday I did my long run for the week. It was 15 miles and I felt really good, consciously having to hold myself back even though I was running 6:20s towards the end. I think there is something about the greenway at McMullen that just makes you run fast!
Tuesday that pretty hard run came back to bite me in the mile at the track series where I was handed a spanking by track speedster Aaron. I was feeling awful in the warm up, really heavy legged and an insect bite I had received the night before while cutting the yard had swollen my ankle up to the point where I could barely fit it into my spike! I stumbled out of the blocks trying to get into a good early pace but never really felt comfortable and after three laps of 71-72 seconds Aaron came tearing past me with 150 to go to take the race in 4:41 to my 4:46. I am hoping that that time is good enough to qualify me for the final in a couple of weeks I’ll just have to check the next few races. I definitely want to run faster than that next time! Literally straight after the mile I changed into my flats and jogged the half mile to the other track in the area and did a few 400m intervals to turn the evening into a productive workout.
Wednesday am I was able to get 7 very sore recovery miles in, definitely helped by running with a huge group from the Dowd (I would never have got 7 in solo!)
Thursday the legs were still tired but I got a good solid fartlek workout in on the cross country course in my trainers
Friday was a short recovery/pre race shakeout and Saturday I took advantage of John Compton’s absence to record a long awaited GP victory. I ran a solid race taking it out and running pretty much solo after the first mile taking the race in 16:08 which again was a big improvement on previous times on this course. It was great to see Jay back out there racing (he placed second) and Chad, Billy and Spada had a great race for third too! We did catch a nice break with the weather actually on Saturday morning so that helped. Similar conditions at the Summer Breeze race in a couple of weeks should see me dipping under the 16 minute barrier again on a course I have run 15:51 on before
I had a shakeout run on Saturday afternoon and then just another easy 5 on the Sunday to get to the planned 60 for the week and a good first week in the books
Tonight should be fun as Jay, Aaron and I are heading to the second week of the track series to race in the 3200 meters. We’re hoping to share the workload for the first 6 laps in 75s and then see what we have in the tank for the last two laps. I definitely feel more suited to this distance than the mile! Straight after the race we are going to head to the other track again to try and bash out 2 1k repeats so I’ll be a tired man tonight! Tim has designed my mid week workouts around the summer track series so hopefully that will work out nicely.
I’ll let you know how it goes!
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