Highs and Lows
Going into a training cycle for a race, no matter the distance, you can always expect there to be some highs and lows along the way.
The trouble is, you don’t really know when they will come or how long they will last.
Both the highs and the lows can seemingly come out of nowhere.
When the highs come, you try ride the wave as long and as far as it will take you.
But when the lows come, you hope they go away as quickly as they came.
Taking the training plan one day at a time can help to keep you from ever getting too high or too low throughout the cycle, but it can sometimes be difficult not to look ahead to see what workouts await you. And on the flip side, it can also sometimes be tough to forget about some recent less-than-great workouts.
The highs can be unexpected and provide a huge confidence boost heading into subsequent days or weeks of training.
In the first few weeks of this training cycle, the highs came about during or after the interval sessions and long runs. I completed these exactly as they were meant to be and felt mostly good while doing them. I knew that they would likely get more difficult as the weeks went on, but tried not to think about them too much.
Another high, which might seem small or ordinary, is completing the easy/recovery runs. The reason for feeling so good after most of them is because I’ve really come to enjoy running a little slower (at times) and allowing my legs and body to recover a little bit. For the most part, they have been relaxed runs where I can enjoy some music and an easier pace. I have also begun to appreciate how running 10km or more has become an easy or recovery run.
The lows – well, unfortunately, they can also come about with no warning.
Sometimes the accumulated frustration of multiple days or workouts with unexpected results can lead to a less than positive attitude.
I think this is exactly what happened to me midway through Week 6. After struggling mightily through the intervals in Week 4 and 5 as well as the long run at the end of Week 5, I was feeling physically drained; like I had no energy left in my legs to do anything but easy running.
This seems to have been a case of the physical and mental side of training teaming up to take me out for a few days. So we made the decision to take the foot off the pedal for the remainder of Week 6. Originally, Week 8 was planned to be the de-load week, but we adjusted to the circumstances and decided we would move it up a couple of weeks.
Early signs, at the beginning of Week 7 (as I write this) are positive. You’ll have to read the next blog post to see if that continues!
I guess the point of all of this is to say that no matter what happens – high or low – I need to keep moving forward with the training and trust that when race day comes, I will be ready to go!
If you’re interested, here is a summary of the workouts and how they went for Weeks 4 through 6:
Week 4 (66.4 km; 41.3 miles)
Monday Recovery 10km
Wednesday Intervals 12.8km total (8 x 800m @ 3:40-3:50/km (~6:00/mile); 90 Seconds jog/rest) – This was my first time ever running on a track and maybe I was too excited as I started out too fast on the 1st rep (below 3:40/km pace) and quickly paid the price. Starting with the fifth rep, it started to feel really hard. So much so that I considered quitting the workout after the 5th, 6th and 7th reps. When I struggle like this, I try my best to focus on just completing one rep at a time. That’s easier said than done sometimes, especially when it feels like you’re getting slower and slower with each step. I continued on with the remaining reps and slowed down with each one, which left me a little disappointed and frustrated with how the session went.
Thursday Easy 10km – After the tough interval session yesterday, it felt great – physically (easier on the legs) and mentally (to complete it as planned) to have this run the very next day.
Saturday 10km – A nice easy effort to get my legs moving before the longer effort to end the week tomorrow.
Sunday Long Run 23.5km/~14.5 miles (9km @ 4:25-4:30/km (~7:15/mile)) – In my mind, no matter what happens on the other runs throughout the week, the long run is always a chance for me to set everything right and end the week on a good note. I started out easy as planned and, when the tempo blocks began (3 blocks of 3km each), I focused on those. During the third tempo block, with the sun fully out and the temperatures rising, I could feel my legs getting tired, but I pushed through to finish strongly.
Week 5 (69.8 km; 43.4 Miles)
Monday Recovery 10km – My legs felt surprisingly ok after yesterday’s long run.
Wednesday Intervals 14.2km total (8 x 800 @ 3:45-3:55/km (~6:15/mile), 90s jog/rest; 5 x 200m @ max effort, 60s jog/rest) – After struggling with this workout last week, we adjusted the pace for the 800m reps slightly and added the 200m reps. It was a very muggy morning and before the warmup was even done, I was drenched in sweat.
The main aim when I was starting this workout was to do the first few reps at the slower end of the pace, which I managed. But after four reps, it was all I could do to hang on to any of the paces! The only improvement compared to last week was that I didn’t want to quit until after the 6th or 7th rep! I still managed to complete all of the reps with the last two at slightly slower paces and then it was on to the 200m reps, which were tough but I was able to push myself through them also.
Thursday Easy 10km
Saturday Easy 10km
Sunday Long Run 25.5km/~16 miles (11km @ 4:25-4:30/km (~7:15/mile)) – In an attempt to change things up a little bit, I changed my route. I ran the first tempo block (4km) on the track to try to knock it out without much thought. As I was about to begin the second tempo block (3km), I was feeling surprising good and thinking that everything would be fine. But once I got to the end of that block, the energy seemed to leave my legs, so I stopped for a walk/water break and when I started running again, I considered turning for home. Instead I decided to start the third and final tempo block (4km) and give it a shot. I hung on for the first km and then slowed down to make sure I could complete what was left of the total distance. Even though I didn’t complete the run at the planned paces, I completed the total distance, so that’s what I’ve decided to take away from the run, instead of any negatives.
Week 6 (36.3km; 22.6 Miles)
As I said up above, we changed this week to a de-load week to hopefully help get some life back into my legs.
Monday Recovery 10km – I did this run before we officially decided to make this a de-load week, but my legs were definitely feeling the effects of yesterday’s long run.
Wednesday Easy 11km – My legs were still sore and tired, so we originally moved the intervals to Thursday before making the decision to just run easy for the rest of the week.
Thursday Easy 40 mins – No planned pace on this one.
Sunday Easy 40 – Again, there was no planned pace for this run. We were just hoping to loosen up the legs to resume the real training in Week 7.
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