After contemplating my recent slump with my training in recent days I have managed to break out of it in a big way with two quality runs in a row. Now I know that is not the best idea, I should instead be alternating quality runs with recovery runs. While I still fully ascribe to this thinking there were several things in my favor for doing both these runs back to back. The main reason being that they were both very different types of runs; yesterday’s long slow distance run and today’s speed work at the track. The long slow run was actually a sort of blend of recovery and quality. My avg HR was 127 for the 10 miles, so we did it pretty slowly which was exactly how we should have done it. My running partner’s HR was about 15 beats higher than mine throughout, so perhaps she could have benefited even more by us going even slower. We were pushed forward throughout by the promise of sushi afterward which I inhaled! I was tired towards the end, but the pace kept my fatigue at a reasonable level and despite my feet giving me grief I could have gone further though I am not sure how much further…
I was a little concerned about how the previous LSD run would effect me the next day, but I made a commitment to myself to go to the track and do some speed work. I figured I had better just jump on my run soon after getting out of bed, with of course some time to read online, drink coffee and gobble half a Clif bar. So fueled with information, caffeine and oats I headed out. Right away I noticed how energized I felt. My warm up run to the track went smoothly and I arrived feeling ready to go. The first couple of straights and curves felt pretty good, but the third straight was awesome. I actually managed to get up to a 5:07 pace on that one, the fastest time I have ever recorded doing speed work. The rest of the laps went well mostly hovering under 6 with a couple of slower ones. I was really happy with that, not only had I set a PR but also managed to remain relatively consistently fast on the others. After my eight laps I considered doing another mile but decided that with yesterday’s run I would be pushing it so I headed home. After a slow cool down to reed I picked up my pace through the canyon and once out did my final flat mile between 7:30 and 8.
As I mentioned I think the slow pace and low HR on the SD run was the main reason I was so successful at the speed work today. I also was very well hydrated for the LSD run as well as today’s run despite having 2 and half beers yesterday afternoon. The beer could have had a good aspect as well, I didn’t over do it, but got the carbs for recovery. Also a slice of pizza (on top of the sushi) helped. I swear over eating is one of the greatest benefits of running! My HR on the speed work was not that high for what I did. I would have expected it to be at least 10 beats higher. I wonder if the LSD run’s low HR had something to do with stabilizing the HR for the intervals? My average HR was 141 (obviously this includes long warm up and cool down portions, but still low). Past track speed work runs had avg HRs of 153, 150, 151. So I must have done something right today.
