CRASH BANG WALLOP: 4 x 1 Mile, 2 minutes recovery
Well I finally figured out where crash training gets its name from. I was scheduled to go down the track & do:4 x 1 Mile (in 5:10 average), 2 minutes recovery.
What I actually achieved was:
1.5 Mile warmup,
5:08, 5:18, drop out,
3 mile cooldown.
6.5 Miles Total
(4.5M in NB 832's, 2M in Saucony Fastwitch Speed)
I knew I'd blown the session after the first rep. With the prevailing wind conditions (14 mph) & the 'skid-pan-esque' track, upon which I was getting no traction, it felt more like I'd ran a sub 5:00 mile. I felt like I was blowing my beans 1 lap into the second rep, and with the time at the end of it I felt it was time to call it a day (I could see the trend of the session there and then!). I know I made the right decision as I felt like tripe during my cooldown, which is quite unusual for me. On a positive note, I shared the reps with Rob fairly well, and actually managed to draft off him properly today. I also feel I know where I went wrong over the last few days to produce such a pony session. I believe it may be a combination of the following factors:
- Carbohydrate poor meal last night after weights session
- Too many hills, and possibly too much mileage, over last 4 days
- Weights (when unused to them) the day before speedwork probably not a great idea
- Too pacy a run yesterday
- Chronic lack of sleep due to new dog
Still I guess that's the point of crash training though, I'm meant to feel lousy to certain extent, and I can correct any/all of these oversights next time I'm in a non-crash block & trying to achieve decent times. I'm glad I'm easing off now though, I do feel a bit hollow, and need to freshen up for my half marathon, big-time!
Just to make myself feel a little bit better, did you know that most Kenyan elites cant manage 10 press-ups? Not that they need to, its not like man runs on his arms, but at least I'm better than them at something!
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