Sunday, June 26, 2016
It's all Mental!
20 weeks ago I laced up my running shoes and walked out the door to complete the first of what would hopefully become 20 straight weeks of 20 mile runs, a goal that Coach Lucho had inspired. Today, I completed my 18th consecutive week and actually ran 21 miles and even managed to include a hard one mile uphill followed by a hard one mile downhill at Miles 18 and 19. Not to mention the temperatures touched into the 90s by the time my run was over and it was a bit humid out so despite five bottles of fluids during my run I still managed to lose 3 pounds. There are a lot of remarkable things I've learned during my journey the least of which is that I have not had any significant rest time although I have learned to improve my recovery both immediately after my runs and over the next day or two. I've also been paying more attention to my general recovery after and between workouts. I'm listening to my body, that's what matters! The other remarkable thing is that my long run is really my main running volume each week, and some weeks I will run a couple of other days during the week but I've had some weeks where I didn't run at all. With that said I have certainly maintained my biking during the week which clearly has had a positive effect on both my run as well as my recovery. I am also quite certain that the running has helped my cycling which can be seen by the fact that my cycling fitness appears to have improved despite the fact that I have not been doing a lot of long bike rides. I have however, been making sure that I do get a reasonable amount of cycling volume over the course of each week. That brings me to today's run, which gets me through 18 of my 20 weeks. The previous four days leading up to today's run included two trips to Sacramento that were part of 15 hour workdays and one day sandwiched in between of an hour of solid cycling and an hour of solid running that added up to about 20 minutes of tempo effort for each and did put some muscle strain on my legs that I could feel on Friday. Yesterday, I put the cherry on top with a four and a half hour solid bike ride that included three 20 minute hard efforts. I topped that off with a 2 mile transition run in 90+ degree temperatures. When I got up this morning I wasn't sore but I clearly did feel a little fatigued and a little washed out. Doing my 20 mile run has become such a matter of course, that I don't really think twice about it. I get up, lace up my shoes, and head out the door. I usually decide what kind of run I'll do once I get going, and today I just thought I would go easy the whole run. What happened was that the easy effort was fine for the first 8 miles and my pace was a reasonable 9:10 per mile pace, but then the next couple of miles I just slowed down, and I had a decision to make. I quickly made the decision to increase my effort, which turned out to be very interesting because what seemed to be me slowing down and being tired didn't really matter as I locked into a nine minute pace and just kept it for the remainder of my run. I even decided to run a little longer and to add a hard uphill climb near the end of my run. I have a 1 mile climb that is between 8 to 10% grade that normally takes me about 12 minutes to go up if I go pretty hard and it took me 13 minutes near the end of today's run. Immediately when I crest the top of the climb, I turned around and head down the 1 mile descent as hard as I can which normally is a little over six minute pace and today was closer to seven minute pace. That just goes to show that it's harder to smash tired legs but you can still put in a solid effort. The final 2 miles I maintained my nine minute pace and got home and then jumped on my bike for a half an hour which I regularly due to flush my legs and then jumped in the pool for 10 minutes which is always nice. My NormaTec compression pants still await me later today but I already feel pretty good, with the exception of a little bit of IT soreness which probably ultimately came from the downhill portion of my run near the end. I have six weeks to go before Iron Man Boulder, and I have to admit I'm feeling ready for the race. I still have two more 20 mile runs to achieve my 20 mile runs for 20 consecutive weeks goal but as I said in a recent blog that really has been to supplanted by other goals and foci. Today was a great example of that, as today's run became another experience in my journey and additional memories for my muscles and brain to get around when it comes to Iron Man training. Effective Iron Man training is about balance and I have to make sure that I don't stress myself too much at this stage of the game with just six weeks to go. Two weeks from now I will hopefully complete my last 20 mile run and begin my taper for Iron Man Boulder.