Running and The run that kicked my a$$

I used to believe that running was my favorite sport. But throw in swimming and biking, and I no longer have a favorite. I enjoy the variety.

For my running I use a modified plan from Hudson's "Run Faster". If you don't know this book, you should, particularly if you don't have a coach. It teaches you how to identify weakness in your running, and how to address them when creating your training plan. For example, I can do really fast track workout (well, maybe not now...) and my PRs for shorter distances up to half marathon predict a faster marathon time than I have been able to achieve so far. This may be a function of perhaps more fast twitch muscle fibers (as opposed to slow twitch), or a lack of aerobic fitness. I personally think that this is because I have been running slow distances (3-4miles/day) for over 10 years, but have started running marathons only in 2009. I still need to develop my endurance. So my plan somehow addresses that by including a 22 and a 23 miler as part of the plan (this will come after my HIM!) as well as 1-3 10 mile runs during the week.

What I also like about Hudson's plan is the variety in the runs. His runs are consistent and similar,to allow one to monitor progress, but he combines various elements of running (fartleks, progressions, intervals) which makes the actual run fun and interesting. I get more excited about a run that has variety in it, than just "run a 20 miler".

Hudson also asks for "easy", "moderate" and "hard" efforts. Initially I felt lost with these labels. I figured hard is 10K-half marathon and moderate is marathon, but then maybe hard is 5K? Then I just ran and tried to figure out the effort ranges without being wedded to the watch, with an understanding that: 1) a hard effort now is going to be moderate in peak marathon training, 2) a hard effort at the end of a long run is going to be slower paced than a hard effort at the track. This has allowed me to become more in touch with my breathing and my own effort level, which, I think, will help me with pacing during races. Lets say I've become more of a mindful runner.

Fastforward to today's run. My plan called for: 14 miles, with 6 easy + 5 alternating 1 min @ 10K pace and 1 min easy+ 1 mile easy +2 miles hard; I added one mile cool down/Frappuccino sipping walk home. Sounds fun and not that hard, right? WRONG! This run kicked my a$$ big time. I started out late since 5 hours of sleep is the minimum I can function on and we had a little too much fun last night:) The easy miles were great, my pace was about an 8:45 when I started, and got down to an 8:10 toward the end, with the last couple of miles sub 8. I just let my legs run, and did not look at the Garmin pace, just the mileage. Then I started the intervals. I have no clue what my 10K pace is since I've never done a 10K, but I figured it to be 6:40-6:45 based on my HM and 5K times. By the time I started the intervals I was all wet and my shoes were making noises with each step. I was also splashing sweat all over - I even got a few dirty looks from this couple that I might have splashed as I passed them. The first interval was slow. I expected that, I needed to wake the legs up. The following were faster. I calculated that I'd have to run 20 intervals @ 6:40 and 20 @ 9:00 to make up the 5 miles. By the time I got to nr 10, my legs were led, my form was all over the place. I have been working on focusing on my form during intervals, and I did that. I also used Angela's "Yes I can" mantra, as well as counting, which has worked for me in the past. I kept telling myself that this is good practice, because, even though I will not be running 6:40s during my HIM, my legs will probably feel the same (or worse), I will probably experience nausea worse than I was feeling at the moment, and I will surely be even more uncomfortable and exhausted than I was feeling then. It worked. I got through the last 3 intervals with an average of 6:39. Success! My legs barely moved after the intervals, though. I started the easy mile, but that seemed hard. I looked for my easy pace, but that would have been walking or stopping. So I ended up doing 3 miles that seemed hard, while dreaming of my frozen treat drink! Even though I took 3 Endurolyte tablets and had Nuun as well, and a gel, I felt light headed, and dizzy. I hated running, but I also felt so proud that I did the run (and it is OK to hate running for a couple of days, since the next couple of days are swim/bike days:). And that Frappucino never tasted so good. But the biggest treat was getting home to an empty house, and having time to take an icebath, a shower, and a 30 min power nap before the boys returned from their morning adventure! Those got me refreshed and ready for a fun afternoon with Petru. I really love my life!