View Workout (Joe Uhan)
Real, actual threshold run, #2 - amazon
February 11, 2015 (Morning)
Exercise Type: Run
Weather: WARM, like 60 and sunny
Comments:
Ran with Callie Alice from work: ran down to the south bank bike path, then to Agate by campus, then 24th to SEHS and the Amazon mile bark path. I forgot all my shoes so I had to wear a spare pair of N-zero's, which were brutal on the bits of gravel "trail", so-so on pavement, but great on the bark.
The idea was another true threshold, HR max of 170 (but allowed to drift a bit above). This is unlike my old "tempos", where I'd go "marathon pace", which was ALWAYS too hard. This is why Napa didn't work out well - I was ALWAYS going too fast: how fasted I WANTED to go, not what was actually sustainable. Once again, the idea is: run at threshold, then allow adaptation to make the pace faster at the same HR.
The left leg's been so-so: front and back. I do feel like I'm tensing & protecting, so that was a heavy focus. Did x4 strides with Callie Alice - who said my stride "looks like a sprinter's!" (Ha!), then she ran easy, while I did 3 consecutive loops.
Form-focus today:
- low back arch
- arm swing, "engaging the resistance" (L elbow back, R forward)
- relaxed, active foot
- also taped my neck L again
Felt GREAT today. Really strong, EASY breathing and 101% sustainable. Didn't split the miles (as the HR will always make them slow down), but I felt good. And it reflected: 18:30 for 3 miles (6:10s; average HR 170)! Wow, awesome! It's one thing to be fast (and this is not), but to be sustainable and "pretty fast" is way better!
L ankle - mostly the lower calf this time - was quite sore, however, on the cooldown back to work.
PM: yoga. We were doing single leg balance stuff, and, WOW, my left balance sucks!
So: I think that, even though my neck is better, my trunk is going left, still. Oops. Overloading the calf+shin. Ugh. #balance
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles |