The day before Christmas, I went on a 6 mile run which ended in frustration. I didn't post about it then because I was trying to only post happy stuff. I have, however, decided to go back to posting the good, the bad, and the ugly. This falls under "The Bad".
I did my usual 6 mile run to the lake and back. This is a moderately hilly run. I'd like to one day be able to do this run in 50 minutes, at a tempo pace. I'd like to be able to do it in 1 hour as an easy run.
It's still hard for me to do this run in under 1 hour. I was running at a moderately hard (~tempo) pace, and did well maintaining constant focus on my arms, my shorter stride (baby steps) and faster cadence. I was really ticked off that it took me 59:30. I actually stopped about 20 feet shy of my usual end point with these thoughts going through my head: "I quit, I give up, I still suck at running". The only good thing about this run was that I burned some calories in advance of eating them!
I was really wanting this to be PR run. I keep expecting my hard treadmill workouts and my mental focus on technique to lead to immediate and grandiose improvements in my run times. Nope, it's not happening. I do think I am making tiny incremental improvements…kaizen.
I will post some Good stuff tomorrow. I got two new DVD's for Christmas: Joe Friel's Evolution Running, and Runervals Cheetah Fast.
I echo what Bob said but have two more words – hill repeats. There are probably many examples but to run (and bike them for that matter), you’ve got to put in some specific hill training workouts (and they can be tough). Here’s an example from an old Runner’s World article.
Combined with rest and easy running or alternative discipline days (i.e. swimming – little legs for me) will hopefully get you there in time (which may take a while BTW).
How much rest did you have before the run? Did you make the 5-7 days before easy workouts with some days off? Can’t PR unless you are well rested. Your turkey trot time really is a better measurment of your current success.
I go through so many runs thinking that boy have I lost the ability to run fast. But you go through cycles. Most of your runs have to be slow or you will face overtraining–which will slow you down for awhile. A six mile tempo run is a tough run and should only be done if well rested–before and after.
Take a break from hard running (leave your watch at home) until you feel the need–the need for speed.
Bob