First of all, want to say Thank you Coach and Thank you Guys (and Gals!) for Great support! I move on running and while I run I think about you!!! Olga, you're a truly Great Personality! You know everybody's situation, you're always there. About 90 miles per week you do - unbelievable! I'm not that desperado! But this is my week and it's gonna be a PR week.
The plan I follow is simple.
Sun, 120 min Long
Mo, We, Fr 90 min EZ
Tu, Th, Sa 60 min Hard
'Hard' is defined as: HR between 150 - 160. Run relaxed and in such a manner that you can finish without going anaerobic.
No days off.
Simple Plan ehh? It has to be almost a piece of cake to make it done, Right?
Wrong! At least for me. I finish my 4th week with Coach Andrew and I have to tell ya I never fulfilled a whole week as it was originally planned. For instance:
Week 1 - I was unable to make 60 min Hard run once and did only 40 min (keeping 150 - 160 HR) came home and "Rocky collapsed in the corner";
Week 2 - after winter snowy footing I felt really uncomfortable on the pavement an sidewalks in the park so had a sharp pain and stopped at 80 min EZ, instead of 90 min planned. But I adjusted somehow to new hard footing. I was really lucky and am ok now.
Last week I missed 1 day - Apr 2nd and felt real Guilty. Felt like I was a crime person - guilty and useless for society. Well, at least for running society.
Enough bad sampling.
As a runner I consider my work as a "decent" one. Not perfect but Good one. Coach Andrew thinks the same, he is always there to help and support me. Without him I wouldn't have been able to reach to a "best shape ever" I have now. I'm standing on another, higher level now. Thank you Andrew. You work is invisible but it brings results.
So, I thought this week would be perfect one. Naivety. Failed again. Here's about my attempt to make a Perfect Week in details:
Sun, Mar 8, Easter. My Sweet Lord forgive us, we work and work hard on this day.
Long Run. Supposed to be 2 hours, any pace, any HR. Basically I wasn't satisfied with my previous Long workouts, those walkajoggs .. so I took it serious this time. Also I read One Fantastic report you know guys from whom.
One joke: we all familliar with Connemara now, right? So let's see those places - put Connemara in a search engine of Google Earth to see it. Result: Connemara, Zimbabwe. That was all :)
So, after that impressive rep I decided to make 15 miler.
Thomas: "I’ve been told that it’s best to mentally split such a long race into smaller junks." Good. I made up to spits 5 mi (which is nothing) plus 5 plus 5. It works. My longest run. Wasn't really tough.
Being impressed by Thomas's struggle I just said to myself: "I’m running like a clockwork. Running like a clockwork."
Also I always remember what one Super marathon maniac told me once:
"Don't be scared of 20 miler, bite into it, it's nothing. Marathon at a pace for 3:15 is worth the struggle!"
Bite into it! I do.
Mon, Mar 9, 90 min EZ. About 10 miles with sub 9:00 pace. Routine.
Tue, Mar 10, Had a Fantastic PM Hard workout. It was Hard but felt good. No wind conditions.
Mile 01: 07:12
Mile 02: 07:16
Mile 03: 07:13
Mile 04: 07:10
Mile 05: 07:16
Mile 06: 07:24
Mile 07: 07:20
Mile 08: 07:15
0.26 mi 01:51 (avg.pace 07:03!)
Thomas asked me Why to run sub 7:30 still I don't know what to say. Can I run fast once per week? I have no repeats nor fartleks - they're prohibited at this stage of work. I don't do sub 7:30 every week, last wek I missed it. I have to learn how to run fast!
Simple arithmetic average says that I had 7:15 avg. pace for the whole hour. Technically after first 2 miles I wanted to see each split below 7:20. It sucked at mile 6 as you may see.
'Hard' is defined as: HR between 150 – 160…
I looked at my HR and it was 146 - 149 in the end, I didn't reach 150! And had such a good run. Explanation is simple: I started almost at 10 pm, at my stadium, after a working day - my heart was simply "tired" to run faster. It is always lower in the eves.
See details here
Here’s what Coach Andrew said:
This 1 hour speed will translate into an MP level.
Wed, Mar 11, 90 min EZ. FAILED !!!
Felt really tired. But main issue was a Wind. Great Steppe generate Great wind in April. Yes. After 40 min of slow struggle a trully aggressive headwind almost stopped me.. FFour letter word pronounced, I "pull the plug". STOP.
God Damn it, Son!
This is the only workout I failed this week. Bummer!
Thu, Mar 12, 60 min Hard. I can't repeat my best ever 1 hour run again. Although my good partner - Mr. Wind from the Steppe assisted me, I made it nice with 7:39 avg. pace. Clocked mile seven with 7:10. Good. I like it.
I have two more workouts to be accomplished this week, tonight and tomorrow. I will add one more "compensational" (I failed on Tue) slow running just to put more miles into my bank account. Andrew is a banker, he's watching my deposit :)
As for now I have 45.36 miles for this week.
The deposit has to be better, hope to reach 70 by tomorrow's eve.
Mar 8, Sun: PM, 15.0 miles, 2:08:28, 08:34 avg.pace, avg.HR 138
Mar 9, Mon, PM: 10.4 miles, 1:30:00, 08:57 avg.pace, avg.HR 135
Mar 10, Tue, PM: 8.26 miles, 60:00, 07:15 avg.pace, avg.HR 144! max.HR 149
Mar 11, Wed, PM: 4.21 miles, 40:03, 09:31 avg.pace, avg.HR 124, max.HR 134
(I thought a lot about it, "keep next day in mind" I guess I had overworked in my perfect 60 min a night before)
Mar 12, Thu, PM: 7.85 miles, 60:00, 07:39 avg.pace, avg.HR 141, max.HR 153
So It Goes