Pretty decent week of training, with a valuable lesson (see below). Here are the particulars:
Sun – 10-23-11: Weights at the gym (#2 HST-style routine – 10-rep feature.)
Mon – 10-24-11: 35 min brisk middle-of-the-night walk through gang-ridden neighborhood.
Tue – 10-25-11: Workout #1 – hill work with running group; 3.5 miles. Coach apparently felt like me and two other guys were going too fast, so he pulled us aside and had us do three up-hill 100-yard sprints (sprint up, jog back) before finishing the course. Thought about puking for a minute. Good post work (abs, etc.), as well. Workout #2 – Weights at the gym (#2 HST-style routine – 10-rep feature)
Wed – 10-26-11: Late night run, 4 miles @10:24 per mile pace
Thu – 10-27-11: Workout #2 – Weights at the gym (#2 HST-style routine – 10-rep feature)
Fri – 10-28-11: Rest day.
Sat – 10-29-11: Went to bed at 6:00 AM (late “Friday night”), so an 8:00 AM meeting at the park with my running group just wasn’t in the cards for this week’s Saturday run. Instead, had a pretty good 5-miler by myself in the afternoon, complete with some warm-up and cool-down stretching (plus abs) at the gym. Held a 10:21 per mile pace.
SPECIAL NOTE TO SELF: Do not vary from any of the training directives!
Ever since I did that faster-paced run last week, I suddenly think I’m Edwin Fucking Moses and I have to push the pace on ALL runs. Obviously, I know that these are still very slow paces in the real world, but my average pace has suddenly increased by 1:00 to 3:00 minutes per mile on most of these runs. Why? Because I’ve been finding the faster pace more exhilarating… more challenging, I suppose… like I’m training harder or something. This is stupid, but because I’ve felt no consequences from doing it, I’ve continued to set a faster pace.
However, I think I got a bit of a wake-up call late Wednesday night. On the last mile of a 4-mile run, I decided to pick up the pace by about 2 mins per mile. I knew I was a little fatigued from the hill training and weight-lifting the night before, but I didn’t care. Sure enough, I suddenly felt a nagging pain in my right knee, and wound up hobbling through the last 1/2 mile like a peg-legged pirate. The knee seemed fine, and the pain subsided at the slower pace. BUT STILL, my coach has warned me about going too fast on days where that is not the theme of the training. So I need to slow my monkey ass down a bit and get back to erring on the side of too slow, rather than too fast. We’ve got about 20 more weeks of this shit!