6:37 flat
6:39 flat
6:46 rollers
6:29 downhill
Those were my splits on this morning's 4 mile tempo run at Half Marathon Pace. I wear no GPS on workouts, preferring to run by feel in order to learn what different paces should FEEL like. My goal for this run was to go about 6:30-6:45 which would be slightly faster to even with my pace during my Half Marathon Record run a couple of years ago. (3M 200? 6:45/Mile)
I was a little taken aback on the slow 3rd mile, but as it was on the rollers along enfield, including the sharp turn off Lake Austin, it makes sense as I kept the effort constant throughout. The fast 4th mile contained the long downhill on Exposition to Lake Austin Blvd, and the drop down veterans, so same thing there => same perceived effort. My grade on the workout: A. Perfect!
We then trotted over to the track where Sisson had a surprise add-on workout for us. 4 sets of 200 easy 200 fast(5K or slightly faster). I think I ran my fasts at a 1 or 2 mile pace, but it felt so good to let'em loose, that I would gladly have done 2 more sets!
All in all an 11 mile workout counting the warm up/downs.
My legs still felt tired and heavy, but as Kamran predicted, I didn't let that be an excuse like maybe Peter Pan would.
The good news is, my dietician extraordinaire discovered what seems to be the problem, and it could possibly not be the running, but a change I made in my diet over the last 2 weeks. I have been eating very well, hitting all my carbohydrate, protein and good fats all summer. Recently I decided to switch up my protein source, and this may have been a mistake as I was not getting the necessary Amino Acids I needed.
So, it's back to the proven methods. I'm also reverting back to a little bit more of a post workout breakfast welcoming back 1 or 2 boiled eggs.
I'm really spoiled to have a kickass dietician know me for 18 months now, so she can adjust my diet here and there just by wiggling her nose. Except, her name isn't Elizabeth Montgomery and her husband's name isn't Dick, and she has dogs and not a cat.
[ Whether or not she flies on a broom, that's still hasn't been confirmed or denied ; ) ]
Speaking of Boiled eggs...
Is there anything worse in life than boiling 2 eggs and having one crack on you. Instead of having a pot that you can just rinse off, you now have crappy white stuff stuck all over the rim. I love comments on my blog, however, before any of you self-appointed parents try to give me your tip on how not to have eggs crack, please don't. Trust me, I know how to boil eggs. Sometimes you just get one that can't handle the heat and it cracks. There's absolutely nothing you can do about it. Nothing.
Have a great day every one, and happy running
7 comments:
Meredith is awesome!! When you have a chance, can you send me some food ideas?? I'm just now on the "eating right" plan and I'm at a loss of ideas of what to eat... Way to go on your freakishly fast times this am!!
Great workout Mike.
From what to what protein source did you switch and now switch back?
Do you use recovery drinks?
oh and forgot to add, loved the Bewitched reference and video. Man that takes me back, we alway used to watch the show when it was in reruns after school.
chuck, thanks for the note.
i'll first tell you the same thing i told some friends on our run today.
Each person is different... I'm on a specific diet to KEEP weight on, and for the high mileage/intensity i'm at, so what is correct for me, is not necessarily correct for you anyone else. this includes my hydration strategy, electrolytes, and nutrition, pre, during and post running.
I'm also not an expert, and that's why I like to keep things "non specific". Last thing I want is someone to start mirroring my strategies, and them be the wrong things for that person. As long as that makes sense...
My problem was Edamame. I took it to an extreme. It's still good for me, but i need to bring back red meats and other.
I'm not trying to sell you on taking on your own dietician based diet, but do suggest you do what's best for you.
In my case, meeting with meredith 1 on 1, and becoming one of her clients has taken me from a calf cramping due to hydration errors, slothlike after runs, achy runner... to... well... not that person anymore!
Edamame is still good, just not how i was taking it in! hahaah
Great advice Wiley. No two bodies are alike, that is why Meredith makes all of her clients feel out the questionnaire.
I love a client/friend who actively takes the advice I have to offer!! And, thank you, for recognizing that there is not ONE formula for everyone when it comes to nutrition. Do you think I LET many of my clients get away with cheetos, queso, and cupcakes? m
(I am sure the other readers wonder about your plan when they see some of your food pics)
yeah, they probably think:
"Wait just one second... what plan is HE on????"
HAHAHAHHA
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