This morning I rode support for Jeff on his long run and ended up with 2:20 on my single speed. My legs were a little tired afterward. My gearing on the Inbred is 44X18 so hills can be stingy... and Jeff ran a very hilly route averaging 6:45 pace for 20 miles at a HR of 142. Solid! I was kind of glad I was on my bike instead of running with him.
After the ride I took a 3:30 nap and woke up feeling like complete crap. Totally drained of energy. I had planned on getting ~14 miles of running today and was dreading the time.. For half of Jeff's run I lectured about getting proper rest when you're doing key hard sessions- otherwise the key hard sessions can actually set you back. As I'm sitting staring at my log book and trying to figure out just how little I can run and still get solid mileage for the week.. I had to laugh at myself. I'm admittedly my own worst coach and my wife is always asking me, in my frequent moments of doubt, "What would you tell your athlete?" And even though Jeff isn't my athlete.. my words to him rang true today. But just today. I rarely get run down like this and I think it's my new schedule structure*. The next 3 years I consider to be 'base' for my goals in 2012 of qualifying as a masters runner for the Olympic trials and running 2:15 for the marathon.. so everything up till then will be focused on getting my body hardened to the training that I will have to do to reach my goal.
*My new schedule structure looks like this:
Hopefully clicking on the picture will enlarge it. This will be the 'basic week' for me. The main point of the structure is the back to back hard days on Tuesday and Wednesday. I have a definitive lag in fatigue of ~48 hours. Meaning that after Tuesday's hard run I won't feel fatigued until Thursday and should feel good on Wednesday. The long run on Saturday is placed with this in mind for the following Tuesday. The hill reps on Sunday are optional as is the Friday AeT test. I am at a point in my fitness where my volume is not really fatiguing my legs (the intensity is), so I will push the volume on all the days in between. I still have a lot of faith in high mileage, but only if I can absorb it. I'm starting to see the shift gradually and am confident that 140 mile weeks will be doable next year. I am itching to throw in a couple in the next month or two and will probably do so.
I am planning on running the Boulder Backroads Marathon in September as a hard training day and also to experiment with my taper a bit, ie: not reducing my mileage. I really think that Brad Hudson's taper ideas may be relevant to me. My goal at BB will be to start relaxed and easy for the first 6 miles (7:00 pace), then race pace (5:30) for 17 miles, then shut it down.