During this marathon training cycle I have done 4 track workouts: mile repeats, 800meters, ladder, and 1000 meters this week. As I mentioned before, I absolutely love track workouts. I think I have primarily fast twitch muscles, because these workouts seem to be the easiest for me when compared to tempos and long runs. Or maybe it's easier for me to handle a lot of pain for short amounts of time, rather than a little pain for a long amount of time.
You may remember I had some puking issues during my first couple of track workouts. I have experimented a bit during the past 2 weeks, and discovered that I run this workouts best on an empty stomach (meaning, no food 4 hours prior to the run). This week I used this strategy and had absolutely no nausea or puking issues, in spite of other variables (heat, asphalt fumes, water/Nuun) being held constant. Normally I eat something 1 hour or so before a run, and this seems to work for tempos and long runs. I was a bit worried that without a snack I would feel lethargic and not have enough energy for the run, but that was not the case.
In addition, I have started to appreciate the benefits of a good warm-up and cool-down. In an effort to increase my mileage, I am running a long warm up (3 or so miles) and cool down (2 or so miles). I add strides during the last warm up mile. Normally my first interval is toughest as the legs don't feel ready to go fast. However, with this warm up, I do much better. I have never warmed up before a race (I know, silly) but now I am understanding how important that is, particularly for short races, and will certainly do a good warm up during my next 5K.
Also, adding an icebath, a recovery shake, a good stretch and a short .5 mile swim at the end of the run is a good recipe for happy legs the next day! I only wish I had time to do them all after every track workout!
Track workout Monday: 9 miler, with 5X1000m at almost the right pace (6:32), which I ran in 3:59, 4:00, 4:00, 4:01: 3:59 (between 6:28-6:31 pace).
Building a clock
8 months ago