After Tuesday night I was having some pretty rough aches and pains on my left side. My knee was feeling tight, and I developed a tender spot on my shin as well. I once again had to skip the track on Thursday to keep both of those issues at bay, but I did a solid "workout" of 30 x 100 meters starting on the minute. I say, "workout," because it's not super exhausting. I pulled this idea from Nate Jenkins' blog, and he summarized the workout as follows:
Generally speaking the key to 100's for me is time, they are about 15 seconds long. That means they are alactic. Ie no lactic acid is produced. This means the whole focus of your bodies energy systems is different. Now after 30 of these you will certainly hit a point where some lactic acid is produced in the muscle even with the long rests but the key is very very little is produced. The session is about running quickly with good form to build muscular strength and endurance. Now I will extend this session to 150's on 90s then 200's on 2mins, 300s on 3mins and perhaps 400's on 4mins. Keeping the global volume the same at around 3000m to 2miles. Notice the rest stay very long and the effort would stay very light. This is not a hard workout. This is not a session to work hard in. This is a session to focus on relaxation at speed. A session to float through. As such even as I increase as I have described on alternate weeks I will go back to the 100's and frankly I have in the past and likely will in the future have long stretches where I don't do anything but the 100's because it is the easiest way to build the desired strength without straining and by avoiding that I can do the best job of teaching myself to run fast smoothly and efficiently.
So, after reading that comment I decided to throw that in there for Thursday night. It felt like another slow step towards mile training.
Here is the data:
| 13-Nov | Long Run | 2:04:17 | 16.2 | AM: Battle Road, 16+ at 7:40/mile. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 14-Nov | Moderate | 1:15:56 | 10.03 | AM: 10+ commute at 7:34/mile. | ||||
| Easy | 1:17:12 | 10.08 | PM: 10+ at 7:40/mile. | |||||
| 15-Nov | Easy | 0:49:48 | 6.18 | AM: 6+ at around 8 per. Shorter run due to an 8am meeting. What a slog though anyways. | ||||
| Harvard Track | 1:47:14 | 13.56 | PM: Commute home and to track. Pouring rain and driving winds. (1000/600/400x2/200x2)x2. 5k and mile pacing, but it was all over the place. Had probably 8lbs of wet clothing on, and the headwind was brutal. Good character builder, but bad habit builder as my form was shit on the backstretch. | |||||
| 16-Nov | Easy | 1:16:45 | 10.03 | AM: 10+ at 7:39/mile. Left knee a bit sore. Shins are both tender. Need new shoes. | ||||
| Easy | 1:10:12 | 8.72 | PM: 6m very easy home, then 2m around Fresh Pond with Eli. Left shin was pretty sore on the commute, didn't feel it at all around Fresh Pond. Iced it though. | |||||
| 17-Nov | Easy | 1:12:36 | 9.08 | AM: 9+ at 8:00/mile. Left shin didn't get worse, but it was tender. Iced it at work. | ||||
| 30x100m (15seconds) | 0:50:21 | 6.28 | PM: 6+ at 8:00/mile. Mixed in 30x 15s starting on the minute. Aiming for fast and relaxed w/full recovery. | |||||
| 18-Nov | Easy | 0:49:46 | 6.08 | AM: 6+ at 8:11/mile. Mixed in some drills. Left shin was meh. | ||||
| Easy | 0:37:42 | 4.73 | PM: 4+ easy, then drive to Plympton. | |||||
| 19-Nov | Kingston Turkey Trot | 0:52:00 | 7.2 | AM: Kingston Turkey Trot, 2nd place. Long course, and once again they need to put out some cones or something. | ||||
| Easy | 0:00:00 | 0 | PM: Off. |
1000-3:30.5
600-2:00.24
400-1:16.43
400-1:18.00
200-36.01
200-36.28
1000-3:29.1
600-2:01.35
400-1:16.82
400-1:13.83
200-36.06
200-33.15
Total: 108.17
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