During this marathon training cycle I have done 4 track workouts: mile repeats, 800meters, ladder, and 1000 meters this week. As I mentioned before, I absolutely love track workouts. I think I have primarily fast twitch muscles, because these workouts seem to be the easiest for me when compared to tempos and long runs. Or maybe it's easier for me to handle a lot of pain for short amounts of time, rather than a little pain for a long amount of time.
You may remember I had some puking issues during my first couple of track workouts. I have experimented a bit during the past 2 weeks, and discovered that I run this workouts best on an empty stomach (meaning, no food 4 hours prior to the run). This week I used this strategy and had absolutely no nausea or puking issues, in spite of other variables (heat, asphalt fumes, water/Nuun) being held constant. Normally I eat something 1 hour or so before a run, and this seems to work for tempos and long runs. I was a bit worried that without a snack I would feel lethargic and not have enough energy for the run, but that was not the case.
In addition, I have started to appreciate the benefits of a good warm-up and cool-down. In an effort to increase my mileage, I am running a long warm up (3 or so miles) and cool down (2 or so miles). I add strides during the last warm up mile. Normally my first interval is toughest as the legs don't feel ready to go fast. However, with this warm up, I do much better. I have never warmed up before a race (I know, silly) but now I am understanding how important that is, particularly for short races, and will certainly do a good warm up during my next 5K.
Also, adding an icebath, a recovery shake, a good stretch and a short .5 mile swim at the end of the run is a good recipe for happy legs the next day! I only wish I had time to do them all after every track workout!
Stats:
Track workout Monday: 9 miler, with 5X1000m at almost the right pace (6:32), which I ran in 3:59, 4:00, 4:00, 4:01: 3:59 (between 6:28-6:31 pace).
Subscribe to:
Post Comments (Atom)
13 comments:
Thanks for visting me and letting me get to know your blog. I was looking through your results and a 3:44 at Boston this year was a great time...that headwind was nasty.
I have to find your joy in doing track workouts. They seem to hurt so much more than even my 800 intervals on the trails. And I truly dread that.
Take care and best of luck with your training!
great job on the track. Nice and even splits.. well done
I love track workouts too! I have learned so much from the other runners at these workouts and they have become FUN as well as challenging.
Great job on your splits!
great job at the track. we have a new rubber like track up here and the guy that i run with...well we LOVE it!
awesome job at the track!! its always nice when you start finding what really works for you - glad there was no puking! i wish i could find some of your love for intervals.. not a fan :)
All those sound like so much fun. You're gonna rock the marathon!
I wish I enjoyed the track as much as you do. Me? I'm so much more about the tempo runs myself. Can't explain it, but to run equivalent paces on the track is so unpleasant for me!
lately i'm not really into the pain of the track or tempo! :) lol. nice job on the 1000s!! glad you have figured out what works best for you pre-run to have a successful workout. the stomach issues are key (unfortunately!)
those are really excellent splits!
your track workouts make me jealous. I'll give the longer warm-ups a shot, I like that idea. amazingly, my track workouts yesterday went well.
I love the track. At first. By the 4th or 5th interval, I wonder why I even asked her out.
Man, your so like me when it comes to track workouts! Even the pacing, though you are much more experienced. I find intervals easier on the mind than tempo or long runs largely because the pain comes in short bursts and there is always a rest period (well deserved) just around the corner. Nice splits on your workout!
I'm the same way. I need about a 4 hour window before hard workouts. I learned that the hard way too.
I do my speedwork at night (with my running group) so by the time I get home it's almost 8 and the idea of going through the ice bath is null. I always think about how good it would be but when it comes down to it I just can't bring myslef to go through the motions that late at night. The next morning I always go for a swim though. Your right. Works wonders on those legs!
Congratulations on that! YOure great! Just keep it up and make it work everytime. :) Well done indeed.
Post a Comment