Wednesday, March 16, 2011

Less Slow, More Fast

3/15 run 60 mins (5x800m repeats) on American Tobacco Trail soft side in New Balance MT10 Minimus Trail w/ Injinji socks

800m
1. 4:17 *technical issues... HR avg 164
2. 4:02  HR avg 163
3. 3:54  HR avg 167
4. 3:58  HR avg 166
5. 4:01  HR avg 166

HR avg 147 max 177 (average heart rate includes warm-up, cool-down and rest intervals)

I screwed up my first interval by stopping too soon trying to figure out why my Garmin was showing the wrong data.  Turns out I had flipped it to the wrong screen.  The other intervals went well.  I find I have higher perceived effort with increased turnover as opposed to increased power output.  I learned this from spinning, where, heart rate being equal, increased cadence feels much harder than higher resistance with a slower cadence to me.  This could also relate to the specificity of my training, where I'm used to grinding up hills with my heart rate soaring, as opposed to kicking up the pace on extended flats.  I was shooting for 4 minutes and I stayed on target.  I like to think the terrain and minimal footwear slows me down a bit, but probably not as much as I would like to think.  I could definitely feel some residual soreness in my calves from the start.  Thankfully my left foot blisters and raw spot didn't bother me at all!  I think the MT10's might be almost broken in at this point.  I want to hit some more technical terrain with them again, but only if my foot is up to it.  I continue to play the edge with my ongoing plantar fasciitis issues in my left foot.  Taping up when necessary and wearing my MT10's when I'm feeling healthy.

Interval days are the only time I include a warm-up and cool-down period, but I keep it active by doing butt kicks, high knee to opposite elbow and skipping drills.  I'm wondering if it might be worth adding an active cool-down into my other running days.  My lifting will be off schedule for the rest of the week, so I will either have to double up on Thursday with running and lifting or run again tomorrow.  I haven't decided how I want to do it yet.

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