Time for therapy...

Posted by simon on 7/30/2007 on simon's blog

View from Fairview (free use picture, author uknown, sourced at http://en.wikipedia.org/wiki/Fairvie

In the interests of getting my head back together, I went seriously 'off schedule' yesterday.

It turned out to be a really important workout for me. I adapted one of Frank Horwill's ideas about running world records, which is to train at the record pace -- even if all you can do is 50m -- plus some of the "get fit quick" ideas. (See "If you want to improve your race times, imitate the action of the gazelle" by Frank here and also my previous blog on getting fit fast.)

Instead of a world record, I set the pace at 5 minutes for the mile -- or 18 seconds for 100 metres. I took myself off to the synthetic track at Fairview high school and did 17 x 100, averaging 17 seconds; slowest was 18, fastest was 15-16. As these ticked out, I really began to get a sense of the pace and started mentally projecting it over a longer distance. Could I maintain it?

So then did 6 x 200 at 35, 37,. 37, 37, 38, 39 -- as I started slowing down I called it a day.

Rest periods varied from 30 seconds to 90 seconds (brisk walking) -- basically whenever my pulse got back under 120.

Now I KNOW I can run at sub-5 pace -- which is something that has been lacking from my conscious mind. I got off the track with the feeling that "everything is possible" and with a nod to Dave Albo's 200m "antidote". Not sure it is possible by August 30, but I know it will get done.

I have a cunning plan, subject to further tweaking by coach Bobby McGee, which is to build on this workout once a week; next week I will do fewer 100s, more 200s, and a few 300s... and so on,.. gradually upping the distance covered at 5:00 pace (or quicker).. until by 2010 I am doing 6 x 1 mile in 4:50, heh heh.

This session showed me two things: 1, I can achieve and sustain ... the pace. (OK, three things... )3) The training we have done so far has "worked", in the sense that I have the strength and endurance to do this kind of session, and (OK, four things) 4) I can do the pace WITHOUT DYING.

* An important environmental/emotional note...the track at Fairview is set next to a lakeside park (see pictures here), so warm-up and cool-down runs are a joy.... and the track itself is overlooked by the peaks of the Flat Irons. I got there in time to enjoy a spectacular evening light as the sun began to set behind them. Track training can be soul-destroying... but not here in Boulder. I feel so lucky to live here.

About this map or see more.

email | report | digg this

Tags:

7 comments

Finish Strong says:

WOW !!!!!!!!! What a beautiful , didactic , story of heroic discovery. I , too , am crawling back from the abyss of doubt , and am beginning to believe that much more is possible. This " dance " of life is fascinating ; thank you for sharing.
My prediction is that this message will resonate with so many people. It is no accident that you created this site. I have learned much from you already , young Simon !
Happy - even jubilant - trails !

Chase

by Finish Strong on Mon, 2007-07-30 23:31

simon says:

Chase, thank you -- you really got it :) Possibly because, as you say, you are also "crawling back".

This workout has removed a lot of the FEAR that I think has been holding me back. I would love to say that what I have been scared of is pain and suffering, but in fact it is much more "wimpy" than that -- I have been scared of being uncomfortable! Yuck! (You can see this in the pictures from the WE 3k -- there is a falling/holding back in my style).

By uncomfortable I mean "distressed" - as in respiratory/cardiac distress. At the slightest sign of that, my body has been triggering some sort of security/safety over-ride and has been shutting down my effort. Last year I was able to over-ride that; this year, so far, I have been at its mercy.

by simon on Tue, 2007-07-31 02:19

Finish Strong says:

Those were some serious strides you were throwing down. "Acting as if" . I like the thinking of progressing to more 200's then 3's etc.

Another thought: Ice baths after hard intervals - or any challenging runs. The only times I've tried it , my legs felt great the next day.

Listen to your body , as I'm sure you do. Ask it for " a little more " on the days you know it's ready. Wouldn't it have been nice to have this wisdom at 25 ?

Happy trails.

Chase

by Finish Strong on Tue, 2007-07-31 02:48

weltal327 says:

Hey! 25 and below is not for wisdom... That's what being old is for... Being 21 as I'm concenred is for boozing and skipping out on important training runs.

by weltal327 on Tue, 2007-07-31 13:54

simon says:

Your choice dude!

Average age of the track and field athletes in the USA's last Olympic team was 26. Which now I come to think of it, proves absolutely nothing. I better have my afternoon nap and cup of cocoa.

by simon on Tue, 2007-07-31 22:32

Finish Strong says:

Strength is the word. Belief is probably even bigger because the strength will never happen without it.
Staying in the game is the primary objective. Competition with peers has an element of joy that is impossible to explain to the uninitiated.
I may ponder that after a gentle ride on my recumbent bike ( exclusively the domain of old people ) ....and a nap.

Dave Albo , and all the brave athletes competing in Orono this week , deserve our highest honor as they compete for National Master's Titles in their events. I intend to be in Spokane next year - running the 800. I'm very tempted to fly to Maine and rent a car to watch some great performances and meet some champions*. I did hear that every running event would be broadcast live. If anyone has details on the website , please let me know. Thanks.

Keep sharing your story , Simon , et.al. The powerful life's lessons in many of your stories are amazing.

Happy trails !

Chase

* all present.

by Finish Strong on Tue, 2007-07-31 23:05

Pam says:

Think your blog is amazing looks pretty good, found this via a google search for mile training. I have my first mile race in 5 weeks. I may try something like this but not 5 minute miling perhaps i'll have a go at that. I know i can do 7 minute miling for 50metre sprints can do 11 of them. Well i stopped at 11 so i could do more

Anyway i'm sure i'll be back
Pam

by Pam (not verified) on Sun, 2007-08-19 20:02