3 Mile Warm Up, 4 miles between 6:18-6:13, 3 Mile cool down followed by Core Work
Lately I’ve been lucky to have workout partners for most days. Personally I’ve never gotten the whole “Loneliness of the Distance Runner” thing. I adore running alone but I’ve had some challenging workouts and to have to have a few guys or gals to pull me along is fantastic.
My long run on the trails last week was done nutrition free in an effort to increase my glycogen storage capabilities. Coach Hadley has a boatload of information on his website Maximum Performance Running in case you are interested. It was the first time in ages that I have run long on water alone. Usually after 10 miles I take some sort of gel or gatorade. When we hit mile 15 I was dun dun dun dun dooooooone. Without two stronger runners to pull me along for the last three miles my pace would have suffered. Done is different than “bonked” though. You should never bonk in a workout…that does more damage then good. Don’t push past that fine line.
Speedy days are when I really appreciate the help. Sunday Dennis Welch texted to ask if I wanted to run easy and I replied “Well actually I need someone to pace me Monday, Wanna run 16 X 400’s?” Only a crazy person would trade an easy run for 16-400’s so without hesitation he said “Yes.” Renee High and I joked that between her, I, and the Hampton Road Runners we are going to kill him. He has become everyones pacer. He ran with Renee to her win at the Disney World Marathon last week! Should we start paying him in organic food bars? Dennis and our friend David met me Monday morning for a workout that honestly had me scaaaared. I’m a true distance girl so anything sub 6 minute pace gives me pre-run anxiety. We warmed up for 2 1/2 miles along Shore Drive here in Virginia Beach and then immediately went into the repeats. I was thankful not to be on the track. The track gets boring to me real fast.
Dennis paced us perfectly and after each 400 we went into 1 minute recovery jog…no stopping allowed until the entire workout was complete. That alone was a big deal for me. Usually I run a 400, hunch over and sigh, then walk ten feet, then jog at 20 minute pace for a minute. Didn’t I warn you that speedy stuff is rough on me?! 😉 This time we immediately jogged at 7:30 pace for the 1 minute recovery period. I only said three words this entire workout (minus warm up & cool down) out of nerves. At the halfway point Dennis asked David and I how we were doing and I replied “I’m doing great!” Great was a bit much but I make it a point to be overly enthusiastic to trick myself, Mind Over Matter Every Mile is my motto.
Each of our intervals were right on pace. Mostly 5:40 pace but a few faster. The last interval was at 5:20 pace…faster than I ever expected I could hit at this stage of the game. We were a bit conservative in the beginning eight 400’s because I was worried I would break in the later stages but that never happened. Coach Hadley had warned me to feel strong and not over reach, to make sure I finished feeling like I could do a few more. We did just that and I surprised myself by feeling stronger and stronger as we went along. Nothing is better than ending a hard workout on a high note.
I’ve had a few questions on what I like to drink post run for recovery. Usually I drink water, gatorade, or chocolate milk. I bought Hammer Recoverite from my old running store in Washington State…Poulsbo Running (GREAT store!) and I was SO bad about using it. See the picture below. The one I bought in Washington State is 2 years old!! I just finished it last week. Can you believe it had not expired yet? The label is faded and worn, lol. Bad runner girl! Yesterday I got a new canister from Running, Etc. and I’ve promised myself to take it after every hard workout. I’ll let you know if I feel a difference.
Have you done long runs with water alone?
Do you talk during hard workouts?
What do you take for post run nutrition?