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Long run with Mike

May 31, 2014 (Morning)

Exercise Type: Run

Weather: high 40s --> 60s

Comments:
Ran early with Mike, my coaching client. I hadn't seen or met with him since the beginning of the month, and I knew he had this key long run: 2x2mi "race pace", then ten miles easy, then another 3mi at RP.

As for me, I knew I needed to "be normal" - to stay off the trails and just run flats. So I ran to his house at about 6:50.

It's interesting how much better running feels with some more "ankle action". I got down to low-7s pace pretty quickly without much effort en route to his house, just west of downtown. From there we ran north by Ninkasi to the river.

We didn't run too long 'til we were going into the pace work: running briskly NW down the bike path. It's weird: I was running 7:15 pace on the way to his house, but since we slowed to about a 8:30 pace on the warm-up, now going to 6:45 pace felt terrible!

We did two miles in about 6:45 pace, rested two minutes across the bridge, then ran 2 miles again at pace, at around 6:50/mile. From there...easy and east we went, into Springfield.

I felt stiff and crappy, and, of course, wanting to run faster than the 8:30 miles at 14x that his body was dictating.

We ran through Dorris Ranch, not quite to the bike path, then looped back. Once back on the stray edges of Springfield, close to Alton, we started up.

Another rough transition, but it eventually felt strong. Mike was struggling and wanted to cut it early (Kidding me? With "coach" right next to you??), but we pushed onward to Alton Baker Park and the DeFazio Bridge, where we ended. Jogged easy the kilo or so to my apt.

Good run for him, and likewise for me.

After the run, I spent a great deal of time reading my rlog from the summer of 2010 (after I ran 2:31 at Eugene, and before I ran 2:32 at Twin Cities). There were some consistent themes:

- a weekly (usually 3mi) tempo run at/below marathon pace (w/4-6 x50-80m strides beforehand)
- a weekly speed session (2-4K total volume, usually about :30-60s below marathon pace)
- a weekly 4x200m after an easy run (at 95-99% effort)
- long run (rarely tempo, but frequently "grinding" at the end - down to low/mid 6s)

Then logistically:
- AM base runs of 6-11 miles, fairly easy (>7min pace, most of the time)
- Noon supplemental runs of 3-6 miles, usually "grinding" (cutting down to 6:20-6:40 pace)

The former things supplied the threshold, lactate tolerance, but (most of all) the neuromuscular work needed to run fast. The latter - the grinding - was interesting. I read in about 2 out of 3 entries on how I "felt like shit" (or had to shit), and how tired I was. Hmmm... probz the lack of true aerobic work.

BUT, I think there's something to the "neuromuscular consistency" of so easily/frequently running grinder/fast pace. But...that just breaks down the body so fast, over time. I really think this is why I couldn't ever train more than a few months (e.g. one marathon buildup) without going stale, getting hurt, or feeling burned out.

****

Rest of the day? Felt SUPER-tired, but I figured it was allergies, so I took something and felt a little better. Didn't go to PRE because I couldn't find a ticket under $45! F that!