Thursday, September 10, 2009

Run Training Post: Building Sprint and Lactic Threshold

I DID NOT feel like running this morning but pulled myself out of bed and got to the gym at 5:15am to get started on some speed work on the treadmill. I started out at 8:30 per mile for my .5 warm-up then moved up to 7:30/mile for my main 4 mile set. During that set I did 5x200 meters at 6:00/mile with full recovery after each speed session.

I felt good but a little out of control. My turn over rate felt very fast in the new Newton shoes. A bit different from my old pair of shoes. I thought I might run through the front of the treadmill if I didn't back off the pace even when I was flying at 6:00 per mile.

By the end of the run I started to feel a little pain on the right forefoot pad just behind my toes. Not sure if this is from the new shoes but coincidentally the Newton lugs are right where the pain started to form. Now, sitting at my desk, I don't feel the pain so that is good news.

I will not wear the new shoes on my long run on Saturday. I might try to work them into my training and use them as a tool to keep me running from my mid/forefoot rather than the heal strike I've been crushing my body with.

As a side note, I'm having a little lower back pain. Not sure what that is all about but I will keep an eye on that too.

Training Summary
Distance: 5 miles
Time: 37:45 Minutes
Pace: 7:33 per mile

Sets
.5 mile Warm-Up
4 Miles at 7:30/mile
5x200 Meters at 6:00/mile
.5 mile cool down

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