Temperatures: Day 1–Partly cloudy 61 degrees, Day 2–Partly cloudy 62 degrees, Day 3–Partly cloudy 64 degrees
Types of Run: Day 1–Speed/Intervals, Day 2–Tempo, Day 3–Long
Lengths: Day 1–5.24 miles ( 3 x 1mi-800m-400m), Day 2–8.02 miles, Day 3–18.13 miles
Types of routes: Day 1–400-meter oval track; Day 2–some flat, gradual uphill and downhill, one uphill climb and one downhill descent; Day 3–gradual uphill and downhill with three uphill climbs and two downhill descents
Times: Day 1–29 minutes, 44 seconds (5:53, 2:47, 1:18; 1:18, 2:45, 5:46; 5:49, 2:49, 1:18); Day 2–49 minutes, 58 seconds; Day 3–2 hours, 15 minutes, 41 seconds
Paces per mile: Day 1–5:40, Day 2–6:14, Day 3–7:30
Reason for Run: Day 1–This was an interval ladder workout. That means you go up and down in distance. The purpose is to build speed endurance and help the body adjust to different paces that may take place during a race. I started with one mile then worked down to 800 meters then 400 meters then I went back up and down. I want my body to be able to get used to changing paces so it doesn’t get too comfortable. Gains are made when the body constantly has to adjust. I find these workouts effective in helping the body get used to the intense effort of a race. I gave myself 1:30 to 1:45 of rest between each rep.
Day 2–Usually, I start a new week with an easy short run or a long run. However, there were extenuating circumstances that caused me to adjust. I took a day off in between the interval workout and this day’s run which was a tempo run. A tempo run builds endurance and strength because you run a fast pace. It helps the body feel a more intense effort for a continued and sustained period of time without rest like you’d get in an interval workout. A tempo run mimics a race, basically. If you’re training for a marathon, I feel tempo runs should be done at least at marathon pace. I prefer to do them faster than marathon pace but slower than half marathon pace.
Day 3–The was the traditional long run. Usually, there should be at least be one day off between the harder workouts of the week (long run, tempo, speed/intervals). Again, there were extenuating circumstances so I adjusted. One week of back-to-back tough workouts isn’t going to harm me. The long run builds endurance and helps the body get used to running for a long period of time because that’s what you do in a marathon. Your body has to be used to working for a long period of time before you race a marathon otherwise it won’t be able to handle the distance. Makes sense, right?
How did I feel? Day 1–Good. I feel like I’m slowly getting back to where I was before the Berlin Marathon. The cooler weather helped with my times. I felt my legs held up better than the previous couple speed/interval workouts. I could’ve completed another set of reps if I wanted but it’s best not to do too much too soon.
Day 2–Good. Today was a day I felt I was “slower” than what I was. Anytime I can run this route under 50 minutes, it’s a good day. I was able to do that even if it was only by two seconds. Even though I felt “slower” I still thought my pacing was fine for my first tempo run of at least 8 miles in over four months. One thing I noticed again is my mental outlook. It’s best to go into tougher workouts thinking–“I’m just going to do the best I can today.” It sounds corny but it’s true. When I get hung up on running at a certain pace, I usually have a subpar workout. When I just go out and run and am not as concerned about hitting a certain pace that’s when I have a good workout.
Day 3–Good. I took this run at a comfortable pace. I started off slow and built up, negative splitting each 6-mile segment and also negative splitting the second 9 miles. My last mile was also my fastest. This was encouraging as it shows I’m regaining my endurance and leg strength. I felt ok after the run. Yes, my legs were worn but not that bad. I wasn’t tired or exhausted. The cooler weather did help as it made the run easier. I think the key to a good long run is to start very easy and pick up the pace. This saves energy and fuel for the legs. If you start too fast, you’re likely to have exhausted legs at the end. That’s never good.
Running With You,
Donald