Monday 9 miles
am) 9 miles easy- no HR/ no watch.. a whole lot of Tool and Zombie.
Tuesday 18 miles
am) Long- 18 miles in 2:05. Avg HR 145/ max HR 151. Swung by and picked up Jeff for a few of the middle miles. Great company. Legs felt fairly good. I wore my Camelbak and drank ~40oz of water which turned out to be way too little. I didn't drink my usual liter of water before starting. But the 40oz still prevented cardiac drift and I was able to hold MAF for all of this with little drop off in pace.
Wednesday 21 miles
am) 9 miles- Avg. HR 150/ Max HR 165. I met up with Alan Culpepper this morning. He got to talking about the next chapter in his life- as he talked, he became more and more excited and his pace would pick up and we ran much of this run well below 6:00 mile pace. I allowed a HR cap of 165 which is approximately my AeT. I was still able complete sentences at this pace so I was still highly aerobic. Remember: MAF is very conservative and teaches your body to burn fat and help keep you injury free. AeT is still highly aerobic and balances you on that edge of equal fat & glycogen burning. Because I have a solid base AeT is of benefit now and will still teach my metabolism to preserve glycogen. AeT = marathon effort.
pm) 12 miles at HR 146 avg.. Super hot and I needed to really pull back on the hills. Being your best is about being disciplined.
Thursday 0 miles
Worked most of the day and rested my foot to try to get the swollen nerve to calm down, last night I couldn't put my full weight on it.
Friday 15 miles
am) Before the sun was up.. 15 miles in 1:35. 6:20 avg pace at MAF HR. I was reminded this morning of the importance of downhill running and the specific strength required to run well downhill. Particularly towards the end of a longer run. The eccentric contraction required to control a descent is something that needs to be trained often and at race specific pace.
Saturday 13 miles
am) 13 miles in 1:22. 6:18 pace with avg. HR 146. I warmed up 4 miles (in 30:00) then ran 8 miles alternating 1 mile at MAF HR/ 1 mile at AeT HR. The disparity between the two paces was small which I think (I'm still learning) shows me that I have a strong MAF fitness and weak AeT fitness. This makes sense because I have concentrated on MAF work for ~18 weeks now. Here is where it gets hazy though, MAF fitness can be developed far beyond what an athlete usually has the patience for. In theory one could develop their MAF fitness to the same pace as their AeT.. I think. I know that when I was training for the Ironman my first few miles of my best MAF tests would be ~5:20-5:30 pace. Better than anything I have seen as a jogger. The problem with this is that my ability to digest lactate is compromised. Lactate Threshold is still the corner stone for a fast marathon. I actually should say that exploiting lactate threshold fitness to it's fullest potential- THEN raising your AeT pace to as close as possible to your LT pace is the corner stone. AeT pace is the physiological limit for a marathon... so if you can get your AeT close to your LT (and have raised your LT effectively) then you are at your best. Elite runners can get their marathon pace as close as 4% below their LT pace. And they have incredible LT's! But I'm rambling now.
I still have a lot to learn about how to exploit my own physiology (and more importantly my mentality) to do my best. A few things I am learning-
I respond well to mileage that hovers around 100 miles. I can run more, but I think I break the law of diminishing returns when I do. I have to learn to temper my passion for hard training, only then will I race well. It's always been my downfall.
I need to include a focused interval phase this year. I can run a 28" 200 anytime, but I can't run a 56" 400. Basically I need muscle endurance. A fast 1/2 marathon would be an example of good muscle endurance.
I respond very well to AeT running. I also enjoy it more than anything else I do. A larger percentage of my long runs need to be at this pace.
And now for the hard part.. I feel that I have become apologetic for being outspoken in my opinion and I have let certain people (groups of people) bring me down with their lack of integrity and respect for others.. all I can say is fu*k that and them. I do all of this for myself and if you don't like what I say or who I am then I would suggest you avoid me- please avoid me. My focus and my intensity is my own and it makes up part of who I am. At the same time- I have a great need and desire to not be angry. I have a lot of internal battles that affect my daily life and lately I have examined those battles closely. Things that are outside my control shouldn't find their way in to my life- but I have let them. My goals of being the best father I can be, the husband my wife deserves, and being completely true to myself are huge components to my happiness. I love running, but if I don't have a true balance with the other aspects then I can't be as good as I want to be, or can be. And there you have it.. a small snippet from my thoughts during this morning's run.
I hate going through this process of trying to re-discover who I am. It's a true battle, trying to be the person that you want, need, and should be. A lot of internal struggle but well worth it in the end.. as most things that are difficult often times are.
Sunday 20 miles
Possibly the best part of today's run was resisting the temptation to run 24 miles for the sake of running 100 for the week. Good run, easy effort. My only goal was to put in the time. No HR monitor but the effort was well below MAF. A run like this has more benefit to my muscles, ligaments, bones and tendons than almost anything else. Plus I am at a point in my endurance fitness that a simple run like this is all I really need. Over time, as I get more and more fit, I will do this same run at a much faster pace and try to elevate my HR to near AeT.
Post run recovery:
Starting with wearing compression tights (Skins from Jeff Keil) and elevating my legs for several minutes while drinking 1 liter of water with 2 svgs of Carbopro 1200 (thanks John- this stuff rocks) plus 2 svgs of Gatorade.
20' post run- a huge bowl of rice krispies and rice milk which are both very high on the glycemic index.
40' post run- 1 very large organic banana pancake.
Research has shown that smaller portions (not my portions) of carbohydrate ingested frequently allows for more effective muscle glycogen repletion post workout. The old school of thumb was to eat ~50g of ChO's in the 20:00 following.. but eating- say- 15 grams every 15:00 over the course of an hour is better. Grazing rather than gorging if you will.