I’ve had ALOT of friends deal with injuries the last year or so. I honestly think that my semi-regular massage work and my fixation with foam rolling can take a good deal of credit for me being relatively injury-free. That is not to say, though, that I’m not constantly aware of every extra bit of tightness or creakiness. I really like all the “prehab vs. rehab” stuff I’ve been seeing lately. That’s why I found this post about pool running so fascinating. It actually starts with a story about two ultra runners that do a fair bit of pool running as part of their cross-training. Pool running is usually relegated to the domain of those who CAN’T run and are already injured. These folks use it regularly as part of their running/training regimen. I was fascinated. I like the article alot because it provides a variety of ways you can tackle pool running from my version–running back and forth in chest-high water while pushing/pulling my kids (i.e., sneaking in a workout without them knowing) to the more familiar weighted vest/best deeper water to ankle-deep water running. Either way, if you’re in the pool a good amount this summer, there’s some things to try out!
This morning was a 10 mile run with 5×1000’s at 5k pace with recovery in between. Yup, Fun times. In 80-degree weather with alot of humidity. Thankfully Jen had 5×1200’s on her plan with a 2 mile warm up and 1 mile cooldown, so we did most of my 10 miles together. For those uninitiated into the joys of track workouts, most standard tracks are 400 meters and 4 laps are a mile. Usually with intervals, a good recovery is half the distance or half the time of the interval (depending on your goals, etc.). Today’s recovery time for me was supposed to be 50-90% of my interval time. Here’s the splits. My goal 5k time (according to this convertor for my marathon goal time) is 22:22, which translates into a 7:12 time. Based on my over-involved calculations, I think that means I needed to hit a 4:30 for 1000m.
Lap 1 4:29
Lap 2 4:37
Lap 3 4:41
Lap 4 4:41
Lap 5 4:41
Sadly, you can see that I only hit it for the first lap. To my credit, I had a different time in mind based on a different calculator I was looking at before I left the house (ahem, at 5:45 this morning, sigh). But I realized prepping for this post, that I was looking at the wrong thing. I think I could have pushed it a little harder for at least a few more laps if not all of them. I really dislike intervals, but nothing works up a sweat like some nasty fast runs on the track. I’m not a naturally fast (nor inclined towards fast) runner, and I often find them somewhat demoralizing. In some ways, that’s why I like speed/interval workouts based on feel rather than specific times. On Bill’s marathon plan two years ago, his speed workouts were based on just going as hard as you (un)comfortably can. I might go with a combination of time and feel this time around.
On a side note, we talked about how her form is pretty good. She has a good natural lean forward (something she didn’t know was actually good) and good stride. One thing I’ve noticed is that she tends to shrug her shoulders up a bit, which gives her a cute “little engine that could” look, haha. It doesn’t seem to impact her too much, though. You lose a little bit of energy, but there are worse things (like my swinging arms across my body, ha).
Anyhow, I forced her to take a selfie with me, so we took turns looking goofy.
It’s going to be a hot one today, so stay cool!
What kind of speed training do you do? How do you mentally work through hitting splits (or not)?
P.S. My husband has been mentioning that he sees a fair amount of “grammer” (sic) mistakes in my writing in these posts. I will need to proof them better! I follow some blogs of former teachers-turned bloggers and when I see typos/grammar stuff/etc it drives me nuts. Feel free to point them out!