I need to thank the weather gods for the extended spring we've had. It's just been unbelievable. Nearly ideal running weather for months -- way longer than we could expect or deserve. High have been running 10+ degrees below normal and I knew it couldn't last. This morning was the first sign. It was 65.3 degrees with a dew point of 64.9 at 6am this morning. When the dew point gets over 60, I know summer has arrived. I ran again this afternoon when it was 81 degrees (67 dew point).
The running for today: 9.8 w/ 3x3xhills am; 3.2 pm;
I hadn't read Joseph's comment on rotating 200s with hills before I went out, but I'm not sure it would have made a difference as I've become enamored with the hills. Still, I think I need to rotate workouts if for no other reason than to spread out the niggles among my various muscles and tendons more evenly.
The GPS shorted me on the distance. The hill I ran is a serpentine paved bike path down to the lake (kind of a semi-switchback) and I can see that it frequently cut off the turns so that I supposedly averaged 10 min/mi for my 20-minute hill session.
3 comments:
Greg,
I wouldn't worry about it. It's early and you're definitely working the short power angle on the hills. The 200s just give you a different kind of emphasis--foot speed over power. But really, it's not that big of deal right now--it's all base training. Sounds like training is really going well, though.
Thanks for the comment, Joseph. Your comment on foot speed vs power is how I've thought of the difference between the two workouts also and is one of the reasons, I think, that I was attracted to the hills. I've felt for a while like I had good endurance but I was a very weak runner. In 5Ks I get passed by these guys with big, loping strides that don't look like they're in half the shape I am (and I know I would beat in a longer race).
I think the faster running has opened up my stride and got me a little bit out of the marathon shuffle I'd developed. The soreness I've had is mainly in my hips and "lower back" (read "upper butt"), which I take as a good sign.
Thanks again for your help.
Greg,
I'd say one last thing about the comparison: it's not just an issue of power of the stride, but it's also about cultivating a better turnover rate that can help you in a 5k.
Also, and this important, when Joe switches to doing minutes, it's at 3kP if I'm not mistaken--or something close to it.
One other thing I'd point out: at the end of one or two maintance runs, I'd throw in a set of striders--say like 5 or 6 at most. Very easy and lowkey after the run--done on a grass field if possible...no longer than 80-100 yards.
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