Effort & Expertise
This weekend was a good one for running, due not only to the cooler weather but also to the results of my Saturday workout and my unexpected good fortune of Sunday afternoon.
For Saturday morning, I had planned an ambitious run, 14-16 total miles broken into segments of 5 miles at marathon pace, 5 at tempo pace, & the necessary warmup & cooldown miles in between. The morning started inauspiciously, as it took a good long while for me to warm up in the 50-degree weather & I had to take a bathroom break after a couple of miles. When I shifted gears into marathon pace at around 3 miles, I was still feeling a bit sluggish, & as a result pushed it just a little too hard, finishing the 5 miles at an average pace of 8:45/Mi., about 5 seconds faster than I should have run. As I cooled down for a mile, I pondered whether to go through with the tempo segment or simply do another 5-6 at MP. It didn't take me long to decide that I should follow the original plan, at least as long as I could stick it out without crossing over into the Realm of Diminishing Returns, a place that I am getting to know intimately.
I never thought that I'd make it the whole 5, but off I went, determined to go as long as my legs would take me without turning to lead. And a strange thing happened: I got tired -- hell, I was tired from the first -- but soon after it would start to hurt a little, the feeling of acute distress would subside into something manageable & I would find myself cruising along at a pace that truly was "comfortably hard." When I finished, I was more than ready to stop: but I was victorious. I had planned this workout partially as a last-ditch effort before the half to train my legs to run fast when fatigued, & partially as a test to see if they would do just that. With the workout complete, I knew that I had accomplished both. Of course, I paid for it later in the day as my legs slowly turned to dead wood; but from the neck up I was energized, & looking forward to the half next week.
In anticipation thereof, I had made tentative plans to attend a lecture on pacing and race strategy at Furman, hosted by the Furman Institute of Running and Scientific Training (FIRST). Now for me, "tentative plans" usually means "that would be a nice thing to do if I time/initiative/balls to do it." But as I am now making a conscious effort to reach beyond myself & do things that I would not normally do, I gave it a shot. To my surprise, I was the only one who showed up, & as a result found myself with the undivided attention of exercise physiologists Scott Murr & Bill Pierce, who by dint of their recently-published book Run Less, Run Faster are now recognized as among the country's foremost experts on distance running. For nearly an hour, we discussed tapering, mental preparation, race strategy, & pacing, & although I was already familiar with the FIRST philosophy & the works of these two scholars, I came away with an increased knowledge of the science of running & what I need to do to PR in both the half this weekend & the Kiawah Island Marathon in December.
In sum, it was a good weekend for running, & although I worked hard & got too little rest, I'm going into next week feeling good & anticipating good results in whatever I may do.
Posted by MHB
at 11:21 PM EDT