am) With coffee in my veins the world is full of sunshine and puppy dogs. Bob joined me on the track today, and for the first time, I got feedback from an experienced runner that watched me run a workout. The workout:
13 miles done as: 5 mile warm-up with 2 X 200 at the end to get the pace and rhythm for the intervals.
8 X 800 meters with 400 meter (fast) recoveries. We went straight in to the 400's with no pauses.
Here are the 800/400 splits:
Average 800 in 2:36 (5:12 pace).
Average 400 in 1:29 (5:56 pace).
For the first 4 intervals the pace felt quit relaxed and the 400 recoveries, although quick, were allowing me very effective recovery. I was more happy with this fact than feeling relaxed on the 800s! Towards the end the recovery 400's became more difficult. The recovery 400's were certainly the key and made this session what is was.
Having Bob watch me run and then give me feedback certainly helps me more than anything else in the last 2 years. I've never had objective guidance, it's all been books and people telling their thoughts after seeing what I have done on paper. Bob was able to watch me run and see how relaxed I am at 5:10 pace. We certainly see things differently- his thoughts are far removed from my own and this really is a good thing. I obviously need a different approach and the fact that we disagree is exactly what will get me to think outside my box. Uli's suggestions are similar to Bob's and I am slowly starting to understand their points. I'm fighting it simply because I am so entrenched in my ways but the shift is happening. I ran with out a HR monitor today and found myself not doubting or questioning what I was feeling.
pm) 5 mile recovery jogging. Legs feel good.