Sunday, February 23, 2020
Weekly Sweats: Adding fuel to the fire
I'm linking up with the Weekly Run Down, please head over to Kim and Deborah to check it out.
For years, my weekday go to has been rolling out of bed and hitting the gym on nothing more than a glass of water. As I wrote before, it's not because I believe in fasted cardio, it's because I'm pragmatic and want to get my butt moving and the workout done. My workout time is limited so why cut into it by doing silly things like eating. (P.S. I always have coffee and a fairly hearty breakfast before my weekend long run).
But...I've had a few draggy weekday workouts lately and for grins I decided to change it up and get some fuel in whether I thought I needed to or not. Tuesday and Thursday were my hard workouts this week, so I slurped down a glass of UCAN while I did my warmups, and for my lighter efforts on Weds and Fri, I chowed a banana. You know how sometimes you make a change and you can't really tell whether it made a difference or not? This isn't one of those situations, it's a case of "I was blind and now I see". I had so much more power to put into my workouts and although I may come back with a different story next week, for now I'm saying that my fasted cardio days are over. Stay tuned as this breaking story develops.
This Week's Sweats
Monday: no running, since I did last week's long run on Sunday. Weights at lunch.
Tuesday: 5 treadmill miles, 1 mile warm up, 6 x 5 minutes fast/2 minutes recover
Wednesday: 3 treadmill miles easy
Thursday: 5 treadmill miles, 1 mile warm up, ladder of 1-2-3-2-1 minutes fast/2 minutes recover, repeated enough times to fill up the 5 miles.
Friday: weights + 4 mile treadmill hill run.
Saturday: long run day! I've been pushing the speed on my long runs, but I wanted to respect the extra workload that I put in this week and decided not to monitor my pace. Since I did my long run a day later than usual last week, I was looking at 37 miles in the past 7 days, which is 10 miles over my usual, and I was on a 5 day running streak where normally I'm only on a 3 day streak when I go into my long run.
I set off and could feel how slow I was going. I gave myself a talking to and covered the points that there's nothing wrong with a slow day and progress isn't linear, and in the big picture the only thing that's important is to get the running in. And then I started thinking about everything that runners think about when they run and before I knew it 10 miles were done and I pressed the stop button on my Garmin.
The results are in on the time difference between pushing my pace last week vs just running this week: 1:55:27 last week and 1:55:31 this week. Yep, a whopping 4 seconds slower. Of course there are differences in the runs, last week was my first 10 miler in a while and after the 8 mile mark, my body very much put me on notice that it was in new territory. This week although I felt draggier, my body was like "NBD, running 10 miles on Saturday is what I do". Last week because of the snow I was penned in to my relatively flat neighborhood, this week with clear roads I was free to roam my town and got more elevation. But I am quite happy with this run.
If the forecast is to be believed, my long run next weekend will be on the treadmill. Six weeks to half marathon #4.