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Runner’s love a challenge. Their sport requires an internal drive foreign to most ‘normal’ people. They not only push through pain, but welcome it. They live to test their limits, and if a gauntlet is thrown down, they embrace the chance to test their mettle.
Beast Mode “ON”
Think this needs to be my running mantra for 2012!
Found this graphic on the “Running the Edge” Facebook page. Their comment – “Turn on your ‘beast mode’ today and go hard! Nothing feels better than pushing yourself a little harder; a little further. Calm the beast for the rest of the day by letting it out on your run!”
Today was another great marathon workout put together by the illustrious Dan Ashmead. These bi-weekly workouts have become a staple of our group, and have really kicked my training up a few notches over the past 2+ years. We switch between interval marathon workouts and long easy runs on alternating weekends.
Today’s workout was in Percy Warner Park, and featured plenty of hills. As with my workouts earlier this year, I tried to push them much faster than goal marathon pace (7:26) in my never-ending quest to increase overall speed. The workout contained approximately 8-miles of marathon pace (or sub) intervals with hill repeats directly in the middle. The hill repeats are designed to rapidly tire out your legs, simulating the feeling at the end of a marathon for the remainder of the workout. The following is what we did today along with my splits:
- 15-minute warmup
- 2-miles at goal marathon pace (13:57)
- 1-mile under goal marathon pace (6:38)
- 1-mile under goal marathon pace (6:41)
- 4 x 30 sec hill repeats
- 2-miles at goal marathon pace (13:59)
- 1.9-miles at goal marathon pace (13:15 – 6:58 pace)
- 1.75-mile cooldown
Earlier this week I posted about my frustration with recent tempo runs not exactly being up to pace. Well today everything felt like it came together. All of my intervals were completed at sub 7:00 min pace, and I was able to maintain my consistency through to the end. All morning I felt like I had an extra gear that had been missing the last couple of weeks.
This morning also featured a humorous barrage of “constructive” criticism thrown my direction. During our second interval (1-mile), I heard the following within a few seconds of each other:
- Dan Ashmead – “Tim, you’re starting this one off too fast.”
- Marc Dedman – “Tim, you need to work harder on running the tangents.”
- Paul Scalisi – “Tim, you need to get up on your toes more.”
Feeling like this clearly wasn’t enough, I asked John Thorpe if he had anything else to offer. He smiled and responded with “You look really silly in those clothes.”
We all had a good laugh about this later in the run. I really love our group!
Even though I’m still in the midst of my worst Small Fiber Sensory Neuropathy flare-up in several years, and in spite of a heavy downpour, tonight’s track workout was fantastic. The neuropathy causes some strange and uncomfortable sensations in my legs and feet, but overall I felt very strong tonight.
I don’t remember ever doing a workout exactly like this before, but I really enjoyed it, and was able run hard and consistent throughout. Here are the details.
- ~3-Mile Warmup (including 6 x 100m strides)
- 4 x 250m (150m) – Continuous [400m recovery]
- 800m (400m recovery)
- 4 x 200m (100m) – Continuous [400m recovery]
- 800m (400m recovery)
- 4 x 200m (50m) – Continuous [~1 mile cool down)
Total was 8.2-miles
After my mediocre tempo runs the past couple of weeks, it is reassuring to get in a good track workout tonight. Little confidence boost towards NOLA training.
The battles that count aren’t the ones for gold medals. The struggles within yourself – the invisible, inevitable battles inside all of us – that’s where it’s at.
This is wrong on so many levels.
Description from the designer: OSTRICH offers a micro environment in which to take a warm and comfortable power nap at ease. It is neither a pillow nor a cushion, nor a bed, nor a garment, but a bit of each at the same time. Its soothing cave-like interior shelters and isolates our head and hands (mind, senses and body) for a few minutes, without needing to leave our desk.
Would anyone ever actually use this?
What’s your weekly mileage like? I went through something similar during RCM training. My easy pace alone dropped over a minute per mile. I was clearly getting stronger, but it took my body a few weeks to catch back up. Good luck with NOLA training!
Thanks so much! I’m hitting between 50 and 55 miles per week, and I’m sure you’re right. Also getting a cold last week did not help, which I was not thinking about when I made the post. We have another marathon workout this weekend, so I should get a good sense of where I stand.
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Medals for 2012 Rock N’ Roll New Orleans Marathon, Half Marathon, & Relay
Pretty sweet…Glad they stuck with the beads. Hope to have the marathon medal around my neck come March 4th! I know there are LOTS of Tumblr’s running NOLA. What do you think?