Today was my first quality workout since my horrid run on Monday. While this run may have been 10 miles shorter (well actually 6 miles shorter), I needed to hit it re build my confidence. The planned workout called for a total of 6 miles with a ladder of 7,6,5,4,3,2,1 minute runs, with active recovery for half the distance of previous interval. Simple right? Damn right! The workout should be run at 10k pace (8:10-8:15) but because I’m pigheaded and because of my crappy run on Monday, I decided to make each interval beat that time. And so I did, the splits for the run were 8:10, 8:07, 8:10, 8:14, 8:03, 8:06, 6:25 (Max HR Test).
In the thought of even-pacing and training, this workout sucked. I beat my goal on each interval, but that was all I did right! However, this workout was even more effective than you could think. Why? Simple; because I completed it. Not only that, but I did really well running the paces on a warm desert day. I gained back the confidence I lost on Monday. Also, I played with the paces a little. The first two sets I went out hard and just held on through the full time. The next three I ran steady through the time. The last one I started out slowly and blasted the end of the run. I tested my system on this short run and built some well-needed validation that my training is paying off and that my coach knows what she is doing.
One of the odd things about this run is that I hadn’t prepped like I planned on. I tried to get to sleep early last night, but I didn’t. I did drink a little better, but not as much as I wanted. I had crackers by my bedside, but I didn’t eat them. I need to work on these little things continuously in order to improve. I’m well satisfied with my performance and I look forward to more of it.
~Muhammad Ali
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