Today was speed day. I did my first run and bike speed work sessions since IMSG.
Technically, I did a speed bike session last week, but that doesn't count. It was low rpm's and my heart rate didn't get in the red zone.
Today was different. I was in the red zone for both speed work sessions.
For lunch, instead of eating, I decided to put rubber on the road. I rode strong and got the heart rate up to 160 bpm, which is pretty much as high as I can go without a hangover. I even hammered up 14 side road at a blistering 9 kph for 5 minutes and it didn't go higher and that was with standing on the pedals.
The best part of the ride was doing intervals directly into a stiff head wind and maintaining 33-37 kph. To put it in perspective, the return was 45-48 kph. If I'm doing speed work, I love a strong head wind, there's no mailing it in.
This evening, Reid and I went to the track. He had his 30 minute run and I had speed work. He's definitely improving, he runs at about a 9:00 per km pace and doesn't stop often. He doesn't have the "fat boy" legs he used to have, they've evolved to "thick" boy legs.
My speed work session started off pathetic. I felt so slow. My legs didn't have the turnover and my lungs felt like the "air filter was clogged". Intervals are tough at the best of time, they're miserable when it's your first session in six weeks. It also didn't help that my back was tight from working at the kitchen table all day.
The good news is I improved on each interval. My first was the slowest and my last was the fastest. Unfortunately, it's the opposite in the pool.
On the track, my first 400 of 8 was a 3:54 p/km (6:17 p/m) pace and my last was a 3:41 p/km (5:56 p/m) pace. I did 800's and my first was a 4:01 p/km (6:28 p/m) pace and my last was 3:52 p/km (6:14 p/m) pace. I guess you could say I had negative splits. I definitely left a lot of sweat on that track, I was dripping wet the entire time.
As I was running the intervals, I was thinking, "I can hardly wait until the last one's over". I was also thinking, "Welland Half Ironman is going to hurt". It's in 10 days and yesterday I decided I'm going to sign up and do it. Unfortunately, with only two speed work sessions before the race, I'll be far from setting any PB's, and that may hurt the ego a bit. (Although, my ego felt good this morning when my scale said I was back to a 9 on 9 for fitness with the metabolism of a 12 year old).
Speed work is hard and necessary. If you want to get fast, you have to do it. It also makes you feel young. Nothing makes you feel younger than running around a high school track as fast as you can. As a kid, I only remember doing it when we were forced to by our gym teacher in preparation for a compulsory track meet. Most adults don't spend much time even thinking about sprinting around the school track, let alone doing it.
The running speed work did my body good. It blew all the crap out of my lungs. I couldn't get any lactic acid build up in the legs and it wasn't from lack of trying. To me, there's no better feeling than coming off the track with sore legs. It's like leaving with a trophy, it's the gift that keeps giving. The only thing you need to be careful about when doing running speed work is keeping your form, or you risk injury.
I think I'm getting Reid closer to doing an Triathlon. I told him he ran about 3 km's today and he was surprised, he said for sure he could now do a 1 km running race. He did a 2 km race a few years ago and a 4 year old beat him. No joke. To Reid's defence, the kids WAS Ethiopian. His father won the 10 km race.
In my last two races, I've had to go to the porta-potty, either during or right after a race. At IMSG it cost me a Kona slot. It happened again tonight. I've got to figure this thing out. This speed work is really "shaking something loose". I've heard that a lot of the pro's just take in gels during the race to avoid stomach issues. I was assuming when they said stomach issues, they meant "the sh*ts".
What is it about running fast that makes me have to crap? In the movie comedy "King Pin", and one of my personal favourites, the landlady has the same problem, but with sex. I know where she's coming from.
Speed Run - 1:00:33 / 12.65 km / 4:47
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6 comments:
"Speed work is hard and necessary. If you want to get fast, you have to do it."
I never do speed work - I used to but I found I got injured too easily - actually, every time I did it.
I do train hard though and the speed is usually there in everyday training - I reckon that there's different ways to approach dialling in speed.
Just had my lunch when I made the mistake of watching the Landlady clip. OH MY GOD. Please don't post things like that again - it just doesn't "work" for me.
As for your stomach issues, my problem is the reverse, I cramp up and cannot ever get anything out in a race. I discovered psyllium husk a few years ago though and that made a huge difference. taken 24-36 hours before race start you are sure of being "empty" (in a good way) and thus carrying no extra baggae around with you. I reckon it might be a step in the right direction for you.
Or maybe you just need to stop sleeping with your landlady???!!!
Nice going Reid. Tell him if I can do a try-a-tri he can do and he would even kick my ass. Sign up!!!
You need to figure out that stomach problem, that is really strange.
Have I mentioned I have a rest day today? ;-) woot!
I totally agree that intensity work is necessary to get faster - running at a slow pace makes you a great runner at a slow pace. Adding intensity is key to speed. And beer helps too. Great job!
I would say Imodium to help with the GI issues, but that just made things worse for you in IM China from what I remember. SOO I don't know. Good luck on that one.
Hey thanks for the bra explanation. I guess I don't look at enough boobs. :)
Hmmmmm, After high school I vowed never to run on a track again. I had done a few workouts in college XC on the track and clocked a sub 5 minute mile. THEN I said I will never be back, gotta go out on a high note right?
I got injured a lot on the track so I stay away. I do my speed work on running paths. I typically use 5ks for my speed work, running a HARD pace for 5k does a body good! Is it pathetic that I used 5ks as training runs haha?
Good for Reid. I know all about the Ethiopians. They train running barefoot with bags of rice and goats on their heads. They train the kids to be fast transporters of their goods and materials and once in awhile they figure out that they can win every running race known to mankind by buying shoes and running with white boys. I never count them in my standings for race results either. I treat them like I treat swimmers, lets take a crack at them before the race and then see how fast they are!!!
I haven't watched King Pin in years, that movie was so over the top haha.
Oh yeah, props on top health blogger! Apparently they don't look into your blog NEARLY as closely as the all knowing GOOGLE does huh?!
Good luck on the HIM!
Way to go Reid! Keep it up buddy, for me the number one thing that keeps me motivated to train is when I'm consistantly improving. Keep it up, if you do you will always look back and be proud of what you accomplished and who know's you may even kick the old man's ass one day! Now wouldn't that be worth it??
J.
S, interesting. But I've seen your bike sessions, they look like speedwork everytime. They are insanely fast, same with your running. Once I stop the MAO program next year, I may try some different stuff. I do plan on experimenting. Sorry about the landlady, I forgot you prefer men. haha. I think I may try the psyllimium. I should stop sleeping with my landlady if the new one was as good looking as the one in the video. haha.
A, I'll pass that along to Reid. Although he's not yet jumping at the beat. If you have any ideas on the stomach thing, please pass them along, I'm all ears.
M, I like the beer thing. Although, if beer was the key, I shoud be as fast as an Indy car. haha. I think Imodium before hand may be good. Surprisingly China was the only time I didn't have to go afterwards, although I went ALOT before. haha. Nothing left I guess. Anytime about bras. haha.
M, impressed with the sub 5 minute run. That's FAST. But then again, you had one of the fastest mini bikes in the neighbourhood. haha.
I'll pass that on to Reid. Ethiopians are fast, it's there gift, but I never seen them win the U.S. sport of the Hot dog eating. Yeah, King Pin is one of my all time favourites, never get sick of watching it. Thanks on Top Blogger, it was an honour and a privlage, for them to have me. haha.
J, I'll pass that one. I agree, he's doing great. I would only hope he kicks my ass, on the road. I'm sure he'll be big enough to do it with his hands in the not to distant future. haha.
B
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