After the Masters Swim on Wednesday morning I hit the gym at lunch for a little strength training. I was resting the legs.
On Thursday I jumped on the trainer. Since I had a successful trainer session on Monday (2 x 20 minutes @ 85% FTP) I thought I could dial up the intensity. I was not ready for a big bump in power – not for 20 minutes repeats anyway – but a bump none the less. I jumped on the trainer and dialed in 3 x 10 minutes @ 95% FTP. I was able to complete the session. I was once again successful. I felt strong.
However, the real workout was the tempo run at lunch. All morning my legs were tired. These workouts are challenging. I enlisted Sam to run with me today. Hard runs are always easier when when not alone. I would need the help.
Last Thursdays tempo run I did a similar workout, a harder workout – a 10 miles. The tempos would be at the same pace (6:50) but only 8 miles. This would still be a challenging run but I thought it would be more manageable. It proved difficult.
I needed the push during this tempo run. I needed the success from this tempo run. I am still reeling from the poor performance of the First Light Half Marathon and the failed 15 tempo run from last week. Fortunately I was successful.
On further analysis on the failed 15 mile tempo run last weekend, I have come to a conclusion. I failed after 8 or 9 miles on the run. I was not hurting bad. My heart rate was not out of control. I almost got bored. I just got tired of running. My pace slowed to slower than my easy pace. I finished the distance, I had to, I run an out and back course.
So I came to some conclusions. Now, this is not bragging, but I can knock out a 15 mile run almost any day of the week. That is, a 15 mile run at a comfortable pace. That is not the same as a 15 mile run at a hard effort. On last weekends attempt I had my normal bowl of oatmeal for breakfast. Nothing more, nothing less.
I think I bonked on that run. I was burning more glycogen then usual. When running slower I burn more fat. This weekend I am going to run in a more race like setting. I am going to have the race belt filled with a number of gels. I believe that I am going to have more success on this weekends run.