Before even finishing my run yesterday, I knew I had kicked those speed intervals out of the park, that I had gone all Speedy Gonzalez on that pavement, and that my Garmin deets would make me smile upon reviewing them later that evening. I knew this because for the first 5 minutes of the 10-minute cool down route back home, I could not for the life of me budge my pace any faster than 6:30 minutes per kilometre. I was pooped! And pretty fricken’ proud of myself underneath all that heavy huffing and puffing too ๐
The other night, when I completed my so-called shaking out the cobwebs run, and felt good in my legs, I knew I had more to offer, and I knew I wanted to offer more. I want to be faster, which means I’ve got to put more effort into my speed training. Not just 80 per cent, not 90 per cent, not 99 per cent โ 100 per cent effort!
No more slowing down pace before the interval is done; no more giving into thoughts of ‘Ohmygawd, I can’t go any further,’ regardless of how badly I want to spew out my insides; no more excuses. Yesterday’s run was the first of manyย to come where I gave it my all; I muscled the hell out of that run!
The new message on my chalkboard wall.
It started off with a 10-minute warmup that included three sets of three drills โย walking lunges, high knees, and butt kicks. This was the first time (in how many months) that I’ve actually fully completed the drills; I’ve been embarrassed to go through the routine in public as it can be a pretty busy boardwalk where I run, especially on sunny afternoons like yesterday’s was. But, I’m committed, so embarrassed and all, the drills had to be done. And really, it wasn’t so bad, I mean, if you think about it, most people look silly when they’re running anyway, so what’s a little added silliness to the mix ๐
Because I’ve been off running for 2 weeks, Coach NZ advised I go back to week 1 of this month’s training, which is my “easy” week, so as to not overdo it right off the hop. Yesterday’s run involved six 200-metre speed intervals with a 1 minute jog/walk break in between. Following the first two intervals, I was able to lightly jog it out, but by the third, I could feel my stomach in my throat and opted to walk the minute instead, which I actually found harder to get back up and running again as the last seconds of the minute faded away. (I have the same issues when climbing the Grouse Grind; if I stop for even a few seconds, it’s much harder to get started again than if I were to just slow my pace down.) Must work on not giving into the walk.
And then the cool down, ohhhh that glorious, glorious slow-paced cool down. Once I was able to finally catch my breath again, I was practically skipping with giddiness.
Those are runs to live for!
YESTERDAY’S RUN:
- 5:30 p.m. BG before: 5.6
- Temp. basal: none
- Carbs: sample sized oatmeal raisin Clif Bar 1 hour prior, no bolus; 15 grams
- Distance: 5.07 km
- Fastest interval: 4:06 min/km
- Time: 31:04 minutes
- 6:15 p.m. BG after: 4.1
- Carbs: Recovery drink, no bolus; 7 grams
I’m going to figure out a way of making part of this blog my computer screen saver so that I’ll see these words, these goals, this affirmation at least once – if not more โ before every speed run to remind myself of the effort I must execute to become a faster runner. Look out fast twitch muscles, I’m coming after you ๐
Oh very good! You apparently have more fast twitch muscles than me. I have to figure out how to program my stupid Garmin like that.
“Run hard. Run fast. No excuses.”
I like it ๐
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