The Great Escape

I’m tired. The passed week has preserved a theme reminiscent of the previous two months, and which continues to leave me mentally exhausted. Moreover, my mental handicap has manifested itself in a weary, aching body. I’m tired.

I contemplate sharing the unexpected tribulation but I doubt you would believe the events. Poor Ally. I think we’re now sufficiently satiated with apprehension and worry that unknowingly we now focus on life’s simpler affairs: water, shelter, food and a plan for escape.

Me, I run.

On Tuesday, I slipped out of a calm and quiet house and jogged down to the trail with little desire to carry out the day’s session, 6xmile tempo. My body was raw, and my mind expecting little… the key to happiness, low expectations. I told myself to focus on finding a relaxed rhythm, my head balanced naturally in position, shoulders low and loose, running tall with a quick turnover.

I thoroughly surprised myself (5:45, 5:42, 5:46, 5:50, 5:46 & 5:43) and felt in complete control as I moved through the workout.

Another question, and this one might be better answered by those with children. I’ve noticed people (Mike, Thomas, Marc) with kids tend to run in the morning, I’m curious why? I have the luxury of finishing work at a reasonable time (4:00) which has allowed me to run in the early evening without too much disruption to family routine. But, projecting a few weeks down the road I can’t help but speculate whether this practice might change?

Training:
Saturday: easy 1:37:04 with clinic
Sunday: easy 1:52:09
Monday: day off (scheduled)
Tuesday: 1:11:38 with 6xmile (1’)
Wednesday: easy 42:40

The hardest workout ever!

Okay, conceivably Friday’s workout wasn’t the hardest ever, I certainly remember being gradually stretched to an inch of my life/capability during a 4x2-mile session this time last year. And, you could argue that whenever you miss your goal times, in that very moment, any workout has immediately been transformed into a Herculean task. Still, two nights ago on a quiet track and under a setting sun, I suffered.

The workout was simple, 24x200 broken down as 4x(6x200) with decreasing recovery (75”/60”/45”/30”/15”) and 90” between sets. The effort, well that is where the difficulty started. I was supposed to run at mile pace but having not run a mile all out in along time, I wasn’t sure where to start. Still, I suppose if I was to complete a 1600m TT I’d finish between 4:00 and 5:10, probably closer to 5:09.

In the end, I decided to run the session “by feel” allowing myself the prerogative to make changes on the fly. I opened the first interval in what felt like a relaxed float, 30”, I didn’t run anything faster (avg., quickest, slowest):

Set 1: 32.5, 30.0, 35.0
Set 2: 35.2, 34.0, 36.0
Set 3: 34.7, 33.0, 37.0
Set 4: 34.4, 33.0, 36.0

It was during the clearly inadequate recovery between the 5th & 6th intervals that the understanding of starting too fast slowly sunk in, my breathing coming in insufficient gaps while the lactic acid pooled. Strangely though, during my moment of realization and pain and wry smirk formed in the corner of my face. This was fun, this was living.

A question then, what in your experience, is the most difficult running workout that you’ve had the pleasure to complete/attempt?

Training:
Wednesday: easy 1:06:01
Thursday: easy 45:01
Friday: 1:09:56 with 4x(6x200)

Rejuvenation

The primary reason to have a coach is to have somebody who can look at you and say, "Man you're looking good today." - Jack Daniels
I was looking good today.

I’m sitting here now, finishing the remnants of a favourite staple, sardine picante, my stomach slowly beginning to bloat after eating too much. I’m content. The last two days have left me emotionally spent and I wasn’t sure what to expect when I hopped in the car and on a last minute suggestion decided to drive up to UVic and run at the stadium.

I met O’Cal’s group as they were finishing their drills and although we were doing different workouts, and me believing that misery loves company, I jumped in and started with them. I can’t really explain what happened next. My legs had felt heavy and sluggish during the warm-up, which left me shaking my head as I split the first 400 in 1:12. What was I thinking? Okay, clearly I wasn’t thinking but when others are splitting laps between 60”-65” I thought I was going slow.

I was supposed to run the 800s on 2:40 but with the setting sun casting a warm orange glow over the track, and the cool night air tasting like a refreshing draught, I decided to let the cards fall where they might and proceeded to run smooth and in control. More importantly, I was having fun.

[2:32, 2:35, 2:34, 2:37, 2:35, 2:35, 2:36 & 2:34]

Training:
Sunday: mountainous 1:54:46
Monday: day off (scheduled)
Tuesday: 1:21:46 with 8x800 (2’)

Ignition

“Our death is not an end if we can live on in our children and the younger generation. For they are us, our bodies are only wilted leaves on the tree of life.” ~ Albert Einstein

On Friday, I enjoyed the luxury of not having to work and seized the opportunity with eager hands. I managed to squeeze in a few additional glorious minutes of sleep, benefited, and that is a relative term, from a light stretch and then drove down to Oak Bay track well before the heavens opened. It was a perfect morning.

The workout was simple, 4xmile at 5k pace, but given my inability to conquer its close relative two weeks back, 3xmile (5:18, 5:27, and 5:24) I was anxious. With my two recent race performances as a guide, I set myself a range of 5:21 to 5:24 to work with. And so after a completely unnecessary second trip to relieve myself, I could delay the inevitable no longer and launched into the workout with nothing but apprehension on my shoulders and the sound of my feet lifting off a damp track to keep me company.

I felt comfortable for the first lap, it passing in what was a brief moment and me gaining a 4” cushion. The middle 800 was uncomfortably comfortable but my strength and speed waned on the last lap leaving me sans cushion and overdrawn with the tailor.

With the first mile behind me, the second and third were better but not as comfortable as I would’ve liked, my form struggling and my effort-level elevated. When during the last mile I split the 800 in 2:43, having mentally gapped on the second lap, I thought I was finished. But then something entirely unexpected happened. Mentally I imagined caving, looking for the easy out, but physically, from a depth not taxed in almost a year my body responded and although I was running faster I felt easier, I had purpose. It’s a tad cliché, but the fire within was lit.

5:23, 5:20, 5:20, 5:20

On a sad note, on Friday evening Ally’s parents dropped by with some heartbreaking news. Her mom, who hasn’t been feeling well of late, unfortunately has drawn the short end of the stick, the days being counted on two hands.

Training:
Thursday: easy undulating 54:43
Friday: 1:13:16 with 4xmile at 5k pace (2’)
Saturday: easy 1:31:43

There is an itch in runners

With the girl’s birthday tomorrow, and resulting family commitments this evening, I wasn’t able to make it out for the clinic. Still, I was able to skip out of the house earlier than usual though and enjoy a rare jaunt under some beautiful twilight conditions. I really enjoy this time of year, being able to squeeze that more into the day.

My calves are still quite tight but I suppose weights this morning might not have aided the situation. I plan to take tomorrow easy as well and then hit the track on Friday for a solid workout (building on something I did a few weeks back). With just over three weeks remaining until the 5k (and coincidently five key workouts), the next fortnight is crucial.
Training: easy 43:15

Sour, sweet, bitter, pungent, all must be tasted

Today was one of those days. It started innocently enough, me rolling over in a groggy hazy and arising out of bed on the left-hand side. I can almost guarantee my right foot touched the floor first, the hardwood more reminiscent of a hockey rink until I light the fire.

Reflecting back on a day not yet finished I can’t recall an event or circumstance that set my mood, but know that it was easier to bear a scowl and wear my bitter crown, albeit slight askew, than any alternative.

My run this evening was no different and I suppose I shouldn’t have expected anything less. Again the wind howled but the music, rather than comfort me was a constant irritation, that unseen mosquito buzzing incessantly in the middle of the night.

I took what was once a source of pleasure for granted, no longer finding enjoyment or even comfort among darkened city streets. And not surprisingly given the day, my calves hurt, both of them feeling the effects of the race. No, today was a day that would’ve been better spent sitting silently in front of the fire reading.

Training: easy hilly 1:07:51

Absorption

"The purpose of training is to stress the body, so when you rest it will grow stronger and more tolerant of the demands of distant running." - David Costill

Today I rest.

Thanks for all the comments on my recent race and special recognition goes to Eric for clarifying the difference between nemesis and archenemy.

Training: scheduled day off