I’ve shared a few times now about my fall of running faster paces than ever in training and then crashing in November and having a rough race.
Recently I read this quote: “If you dread your speed workouts, slow them down.”
It resonated with me and I’m making an effort to get back to basics. Making sure that 80% of my running is aerobic and easy, with 20% at the faster paces.
My new watch has been helping to keep me honest. I upgraded to a Garmin 235 this fall and it’s so interesting to note the heart rate on various runs and the correlating VO2 max. Even though the watch is just guessing, it was interesting to me that my VO2 max dropped off in November (when I wasn’t feeling good in my running) and has since jumped back up to where it was over the summer.
Faster running has it’s place but if it becomes more than an appropriate fraction of total running it can backfire. Instead, consistent training at the correct threshold or interval paces (letting the body find it- not all out!) is key.
For now, I’m working on a solid base again with a bit of faster stuff thrown in:S
Monday: New Year’s Eve- rest day
Tuesday: 8 miles (7:42 ave)
2 easy, 1 hard (6:34), 1 easy, 1/2 hard (6:22 pace), 1 easy, 2 hill sprints, 2 miles cool down
Wednesday: 5 miles easy (9:15 ave) with rolling hills
Thursday: 4 miles easy (9ish) with push ups/ core
Friday: 8 miles – supposed to be 2 x 2 miles but with the ice it became more of a fartlek
2 mile warm up, 1.5 (7:15 ave), .75 mile (6:50 ave), .75 mile (6:58 ave) with recoveries, 4 x 200 @ 5:59 ave
Saturday: easy 45 minutes spinning
Sunday: 10 miles easy
How’s your 2019 starting?