At the root of the problem is what he thinks is a miscalculation of mine. I assumed that after doing no speed work all summer this had served as my base training and I was ready to move to the next phase. Not so, apparently. Running very long distances has a very similar exhausting effect on your muscle fibres as big speed workouts and I need to step back.
After a routine 10 mile run on Thursday I did another faster run on Friday (that was prior to the aforementioned intervention). I felt reasonably good, the pace was 10 seconds per mile faster that 2 weeks ago, but at the same time it was 20 seconds per mile slower than during the 10k pacing job. Back then 6:20-ish pace had felt reasonably comfortable, on Friday I was straining to run 6:40 pace. Maybe 5 seconds difference can be explained by the racing shoes, the rest is all in the head, I figured.
But, as I said, at that point MC pulled the emergency cord. I thought I was being good by splitting Saturday into 2 runs, on the assumption that 2 5-mile runs are less strenuous than one 10 miler. The effort was easy on both counts, though I was really surprised to see sub 7:30 pace in the evening. It's not all that unusual, I have seen faster paces for similar efforts before on the rare occasions when I run in the evening.
After such an apparently easy Saturday I expected an easy ride on Sunday, especially as I decided to move away from the hilly Caragh Lake road in order to protect my Achilles. I ran very easily and felt very good until the wheels started coming off somewhere around 9 or 10 miles. My guess was that I was running out of glycogen; I had not eaten before running (I never do) and it was slightly later than usual, so that seemed to make sense. I tried to convince myself that running in a depleted state was excellent ultra training, but in the end cut the run short by a mile and was back home after 17 miles, only barely faster than 8-minute pace (and it had felt a lot tougher than that!). MC seems to disagree with the low glycogen theory, but whatever the cause for today's crash, I guess I'll have to take it a bit easier for a bit.
- 19 Sep
- 10 miles, 1:19:04, 7:54 pace, HR 139
- 20 Sep
- 10 miles, 1:10:34, 7:03 pace, HR 154
incl. 8 miles @ 6:42 pace (HR 160)
- 21 Sep
- am: 5 miles, 38:43, 7:44 pace, HR 138
pm: 5 miles, 37:15, 7:27 pace, HR 141
- 22 Sep
- 17 miles, 2:15:15, 7:57 pace, HR 140