....are just putting training in the tank. This was a strange week of good bad and somewhat unpredictable.
I was looking forward to some longer reps on Wed night (5 x 1600m on the track nonetheless...one of my favourite sessions when I am fit) and the original plan was to simply hang out for 3 laps, expect the fit guys to roll the last 400 and I simply maintained. I was hoping to also get through 3 x 1600m and then do 2 x 1200m but keep everything under control. My all time best doing a session like this was high 4:26 avg (even last yr I did a relaxed 6 x 1600m with jizzy in about 4:40 avg), but in present times I was simply hoping for a solid set around 4:50 avg.
For almost 4km things went like clockwork, then everything good and bad about where I am at right now occurred. I wore flats for the first 2 and then switched to spikes, but was rushed to get them one and tied (big mistake). About 500m in no. three one of shoelaces came untied......fine I thought...not a big deal....then at 900m my other shoelace came undone......
I can't type what was really going thru my head, but decided I had to stop or else I was going to go down flat on my face. I tied my shoes quick at 1000m ran back to the 300m to go spot and then met up with the guys the last 300 (so like 1400m), but it really set me off. I was having some stomach/bowel pains in my gut and my mind completely off base I simply lost all focus.
This just really shows where I am mentally right now. If I am in a bit off a bubble by myself I am fine, but as soon as something upsets that bubble I really lose focus and toughness.
The more positive note was my tempo session on Sat. My back/hips were tweaked by the track and my IT band was bothering. The guys were doing their tempo on a hillier loop and the downhill can really aggravate my back. Besides I also realized I needed to hurt on my own. I did some 'beaver' loops (the legit 1km ones)and hit 3:15 avg (5km, 2min rest, 3 km, 90 sec rest, 2km, 60 sec rest, 1km 60 sec rest, 1km, (which was a relaxed 3:04) so decent enough.
Best part of the week was my long run on Sunday. The SFU trails are finally clear enough to run on and decided to enjoy the run and went a bit over 2 hrs. I am supposed to race this weekend, but since i am really in buildup mode for a bit more I decided to bite the bullet.
Mon: AM easy 70 mins PM 32 mins
Tues: off
Wed: my messed up session ended up at 2 x 1600m, 1000m (plus a short break and 400m), 1200m, 1200m
thurs: 1 hr 43 mins easy
Fri: 70mins
Sat: AM Tempo 5 x 1km loops (2min rest), 3 x km loops (90 sec rest), 2 x 1km loops (60 sec) 1km loop (60 sec rest) 1km loop. Very consistent per loop
PM gym 40min eliptical trainer, plus weights
Sun: AM 2 hr 5mins at SFU trails
PM 30mins
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3 comments:
If your shoelaces come undone, maybe you need to check whether you're tying an un-secure "Granny Knot", or better still, learn one of the many secure shoelace knots. Check out Ian's Shoelace Site, particularly the "Slipping Knots" section.
Mark, on Sunday, did you just not feel tired after a 125 minute run? prompting another run that night?
......I actually felt good.....I've always been somewhat torn between two ideas of sunday night runs (steve moneghetti who did a night run to mimic the amrathon distance and Pete pfitzinger who didn't like it)
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