Quad Cities ‘17, Week 8, Speed
3:43 AM, 72°, 81%, 6 mph SE
Nike Free RN Distance Shield Blue (274.5)
Plan: 2mi WU @ 9:31-10:31, 3x 1600m @ 7:03-7:21 w/600m recov @ 10:11-10:21, 2 mi CD @ 9:31-10:31
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Up before the sun to beat temps in the upper 80s later in the day.
Missed the middle 2 non-heat-adjusted interval paces, but just by a few seconds. Made all heat-adjusted paces easily.
The first interval seemed impossibly fast. That’s often the case, so I wasn’t surprised. I buckled down, believing that if I got through it, I’d be good to go on the other 2 intervals.
Didn’t have any physical issues, but did take 2 ibu when I got up at 2:30. That probably kept the normal rectus femoris and IT band issues at bay.
Spent some time in the middle and last intervals focused on increasing cadence and proper form. That was to reduce the stress of the intervals. Don’t feel like I really accomplished that. I also spent some time trying to apply mindfulness, focusing on the feel of the legs swinging and the feet pounding the ground. Did spend a few minutes in the focus exercise of moving a sensation from the feet to above the head, but that wasn’t really helpful. I couldn’t really get locked in on that sensation during a run.
I’m halfway through this training cycle and feeling good. Though I’ve had some nagging soreness in the left rectus femoris, I haven’t had any injuries. I’ve completed all but one of the SOS workouts, even when I was sure I wasn’t up for it. The Garmin training calendar looks pretty nice in February, without a missed day and all the runs, workouts and goals lined up. I know all too well how quickly it can all go south but, for now, all systems are go for a strong day in Boston.
After a strong speed workout last night, I’m feeling good about this year’s race. I’m in a much better position on January 25 than I was last year. At this point in 2016 training, the stress of a lenghty training program had almost caught up with me. I was less than a week away from the first in a series of calf strains. Those injuries limited my training time in February and March. And, the decreased training increased my finish time in Boston. I’m sore today, but I should be. All in all, the change in my training program is going to be a huge benefit for this year’s race.
I have three Something of Substance (SOS) workouts this week. That’s a Hanson’s Marathon Method construct, consisting of speed or strength runs, tempo runs and long runs. In week three of Boston training, I have all three. Tonight is speed work at the Cretzmeyer Track. Thursday will be a tempo run: eight miles, six of which will be at 7:57/mi. Sunday will be a long run of ten miles at 8:40/mi.
I got the first speed workout in last night at the Cretzmeyer Track. In drizzle, then light snow, then drizzle again, I had a productive 9-miler.
The plan was 1.5 mi warmup @ 9:41 + 12x ([400m @ 7:21] + [400m recov @ 10:21]) + 1.5 mi cooldown @ 9:41. I made all but the first speed interval and went 8:54/mi for the workout.
As usual, I started dreading the run around 2:00 pm. 12 intervals seems like a huge deal. And, the weather, though warm, was less than optimal. But, I’ve been through this before. Deep down, I knew the workout wouldn’t be as hard as it looks on paper. Sure enough, I ran the first part of the first interval at faster than the planned pace. That’s how I like it – a need to slow down rather than speed it up.
It’s the final rest day at the top of the Boston ’17 training program. I’m jonesing to get a run in. I do feel like the rest has benefitted my legs. The soreness is gone, though the usual stiffness in the morning remains. I’m sure that’s age as much as anything else! The rest of the week, starting tomorrow, will be low easy miles – 26 miles total. Next week has a single “Something of Substance” run: a 9-mile speed workout on Tuesday. Those SOS runs are a Hanson’s hallmark. The following week, everything kicks into high gear with a speed workout, tempo run and a long run. Right now, I feel fresh and ready.
This will be the second rest day at the start of the Boston ’17 training. My HRV score reflected the rest, jumping to 57 from 52. It’s amazing how a single rest day can have such a positive impact. I still have a little stiffness in the lower back and high quads (in the rectus femoris area), but am definitely feeling more rested. This few days should start me off on a great track for the rest of the program.
This is the first formal day of Boston ’17 training. It’s pretty easy. The Hanson’s Marathon Method program I’m working starts with three days off. That’s the first time I’ve had three days since just after Holland Haven in September. It’s a great idea to start a new cycle fresh. With a forty-mile base established, I think I’ll take it.