Friday, January 4, 2008

Dirty Work Must Be Done

Training for 2008… smarter… faster…stronger…focused! Goals I hope to obtain and build from this year.

This week has been crazy but successful. For the first time in a year I have begun speed work again. My Ultra times reviled a need for this so the dirty work must be done. Speed work one week and hill work the next would be the rotation and focus each week. As I began my first speed session my body and mind was fighting it every step….until I began. Following a warm up I began and strangely something was awakened inside of me with each step of this drill and I pressed on to see what I could do. It went something like this….. 2 minutes @ 8:17 pace… 2 minutes @ 9:30 pace for recovery. I think I can do more…2 minutes @ 8:09 pace… 2 minutes @ 9:30 pace. After a few cycles I pushed for just a bit more… 2 minutes @ 8:00 pace… 2 minutes @ 9:30 pace. I would repeat this several times until I hade completed 4 miles of this. It was great.

Last night I ran 7 miles out in this bitter cold until the light was no more. I planned my run to end at the Sports Club and finished my last 3 miles for a total of 10 miles with the same speed drills as I did the day before. I was drained but satisfied with my work.

Yoga continues to get better and better. It is both relaxing yet challenging. Twice a week for an hour each time. Must remember to wear the right shorts or pants in this class. Short running shorts do not work. When your butt is hanging out it is never good.

Tomorrow morning is 20 miles on the trail. Temps will be bitter and cold again but if the wind remains calm we should be fine.

Robin

14 comments:

Dana said...

Sounds like you had a great run! I wonder do you do your speedwork on a track or on the road? I have some speedwork incl. in my 10k training but the idea of running around a track for a total of 5 miles has me avoiding it like the plague.

Overpronator said...

Great job in jump starting 2008! It takes me a bit longer to get started.

Wes said...

Great run! Love the speedwork! I didn't know people wore short shorts to yoga. Hmmmm :-)

RunningCrazyAfter3 said...

LOL at the shorts and Wes' comment! I suppose there is a reason for "yoga" pants ;)

Amanda said...

Those sound like my goals! I'm very interested to see what types of speedwork you do, as that is different than what I have done..so now I have a new workout!!

Who is SLB+? said...

I am with you on the speed work...I just need to shift this cold once and for all!

J~mom said...

Great job getting the speedwork done!

Christine said...

Just droppin in to say hi. New to blogging and running...and I live in Savannah. Are you running the Hilton Head marathon? I was thinking of doing the 10k in midst of training for my first half marathon (ING georgia). Keep up the great work!
http://runninduff.blogspot.com

RunBubbaRun said...

Speedwork, a neccessary evil, even in ultrarunning.... As long as it gets you to the finish line faster, it is all worth it..

Have fun in your trail run tommorrow. Hopefully the trees will block the wind for you.

Dave - Atlanta Trails said...

That sounds like a great speed workout. I might try that one some time.

Also, thanks for the Pam Reed suggestion. I found her e-mail address, so we'll see what she says.

Christine said...

Do you know of any good trail runs going on around here? Are you doing the twisted ankle?

Phil said...

Congrats for sticking with the yoga. Of course I have to laugh when you complain about your flexibility when you have a picture of yourself touching your toes along the right side of your blog. LOL ... I'm happy if I can touch my knees.

As for speed work ... as an alternate you might want to find a track and run 400/ 800 / 1200 meter ladders. There is something hypnotic about running on a track. Your total focus on is on your form and stride. There isn't worry about cross traffic or tripping over a rock or large root while you are on a track. I have a track 2 miles from my house which makes for a nice warm up and cool down distance.

Best of luck with your 20 miler this weekend. Sounds like you are off to a great start in 2008.

See Zanne Run said...

nice work on the speed drills! i agree with phil on the track workouts ... there is definitely something very zen about doing the speed drills on a track - ust focus on staying between those white lines, the ground just seems to move beneath you. give it a try sometime!

i am envious of your yoga routine ... i was so into a few years ago - did it 3x a week, but i haven't done it AT ALL in over a year & am so tight and inflexible its shameful ... once upon a time i could touch my toes like your picture too!

Mendy said...

Now, Wes is going to take up Yoga, thanks to you, Robin. :-)

I like how you did speedwork by minutes. I think I might not mind speedwork if it's done like that. You do it on a TM?

Robin you set the bar high!! always.