Friday, October 23, 2015

Change isn't Easy

   It is no secret I run too fast and for years it worked for me. Of course back then I was only running 3 days a week and all I ran was 5k's. As I began to get more serious with my running and moved up to the half marathon it still worked. When I decided I wanted to push it to the marathon distance things needed to change.

   Things did begin to change as far as the distances but the mind set didn't. I still did the majority of my runs at a higher pace than I needed too. This began to lead to over training, serious fatigue and health issues. So I began to read and study more about running particularly heart rate training. I read everyone from Maffetone to Joe Friel and one thing stuck out. Regardless of the method the majority of training is done at a slow pace.

   Fast forward into my 3rd year of running and I still haven't learned. Yes, I'm still popping Pr's but I have had my fair share of injuries. Honestly I think most of my Pr's are flukes as I haven't even touched my true potential. So what is there left for me to do, well this year I have decided to stop fighting it. I am done doing it my way,  It is time for me to implement change regardless if I like it or not. I have to change my habits now or I will never truly grow not only as a runner but as a person.

   How do I plan to change you ask, well for starters I need to slow down. That's right 80-90% of my runs need to be done slower. Second I need to build consistency and increase my weekly mileage. Twenty to thirty miles a week worked for 5k's and even half marathons but not anymore. Last but not least, I need to stop racing so much. Not stop racing but I need to stop running every race as if its thee race. I need maybe one or two goal races a year to focus on, like one spring and one fall race.

Starting now I am working on increasing my weekly mileage by 10% a week. I hope to eventually work myself up to 50 miles a week on a consistent basis. At the same time I also need to give room for life and be willing to sacrifice that goal. Change won't be easy and I doubt it will come that fast but if I can do this the sky truly is the limit.

Tuesday, October 20, 2015

The Struggle with Good Speed Work.

     I know its been awhile but there has been a lot going on. So many things have changed in my personal life and in my running. There has also been some major changes in my racing goals.

  Since we last spoke its been a struggle to get the miles in. I had hit a down patch in September and it took me a while to climb out. Luckily for me I had a good friend who encouraged me to come out for a 10k. So my son and I ran it and we did alright, it was just enough suffering to provoke me back into training for RnR Vegas.

     The Jones and I started Half training in earnest, determined to race our selves back into shape. So when the opportunity arose for a 15K for another worthy charity here in Phoenix we jumped at it. I needed to see where I was speed wise and how my cardiovascular system was coming along. I made huge jumps in both my pace, my breathing was better and my HR was much lower.

   We continued to train and both of us began to see huge jumps in our performance. This led us to be very confident heading into today's speed work. I was determined we weren't going to burn ourselves out. We had 9 X 400 at 7:17 a mile with 400 rest between. We kept to our paces and actually negative split the entire spadework. When we finished it up we weren't even worn out at all. This had me both encouraged and a bit depressed.

     I should have been happy, the run showed we have progressed. Yet I just felt confused because I guess I just expected it to be harder. In the end I believe it was good and we are coming up to speed just in time for Vegas. So I guess I just need to be happy and keep on keeping on.