Time Trial Saturday.
Today for example, demonstrates precisely why I dare not pay a coach for training advice. I think a coach is important for training and racing most any distances and there are plenty of people I know who need a coach. There are also those who can use one, just to keep themselves on track and there are a few out there that have a coach for the same reason why they spend an extra $1000 than nesessary on a bike or buy a Garmin 405 the day it hits the Costco shelves - you get the idea, coach bling.
So yesterday I email Jon and ask what the team is doing for a Saturday morning workout. I asked him because he is a Lydiard style guy and provides sensible structure for his athletes.
This Saturday called for 7k run at 10k race pace. Now for all my friendlys out there who do not run - who are reading this thinking 'who cares'. Give me a minute (and I will take half an hour). 7k at 10k race pace should feel easy at first, strong and steady in the middle and difficult near the end, but never full out. All the while maintaining the same even pace as best as possible. The slower talent you are, the more variances creep into the rules pertaining to what constitutes consistency and evenness.
For example, when Rod Dixon says, "All I want to do is drink beer and train like an animal." I take that as literal training advice and on occasion drink while running. Thanks Rod!
So I email Mike and he suggests he is going out earlier than the larger group because he is a father of a wee young lass, Isla therefore would like to spend more time with the ladies at home. Why not? I remember those days, now my kids like me for my rides, money, food and to make fun of me. Why not? That's their role as teenagers, they are good at it and I am immature as ever, so the sarcasm flies, like cast iron frying pans in Langford (or insert red neck town nearest where you are - like 'Surrey' for Vancouver, South East Calgary for Calgary or all of Edmonton for Edmonton).
Anyway, we agree to be at his house for 8:00 a.m. which is great for him, because he doesn't have far to go because he is already there (very near Lochside trail) (yes, spelt with the 'h' like Scottish Loch) with an 8:05 limit. I ran to Mike's and knew I was running just a little late, so I hustled, looked in his yard at 8:08, then high-tailed it to the trail of Lochside and ran to catch up with him, assuming (never assume) that he was gone by 3 minutes. So by the time I got to the school of Lochside, where these guys are supposed to start from, I find I have run 8k at an average of probably half marathon pace, 6:20 per mile.
Jogging back south towards Mike of Lochside I go 2k, turn around and head north again, thinking the poor sod has slept through the alarm. I turn south again, all the while jogging with copious clouds of vapour rolling off me from the effort and now the sun is warming the previously frosty air.
Mike comes up on me (northward) doing the time trial, about 1k into it I think. So I tuck in behind him and hang on for as long as I can, without racing, but holding strong. We ran down Royal Oak, to whatisstreet by Mt. Doug and Galey's Farm and south on there for a couple k, then right on the trail of Lochside connector trail and finished at Lochside, it's a big wrecked angle shape.
So we warmed down for a few k, then I ran home.
Totals:
26km
8 km @ half marathon pace and faster at times
4km of recovery
6km @ 8 - 10k race pace
8km of recovery
A coach would have asked why I did the second one. My take is, it felt comfortable, but faster than the first one, so it is all good. Then he would kick my ass.
Anyway I was giggly as an 8 year old school girl looking at a poster of blink182 all day. Well I don't really giggle, but I think I called about 10 people to say hi and I can go months before I remember to call someone. Serotonin OD alert!
Well the Jon I emailed, raced in Toronto at the Harry's Spring Run off winning in 24:11, in very windy conditions.
So yesterday I email Jon and ask what the team is doing for a Saturday morning workout. I asked him because he is a Lydiard style guy and provides sensible structure for his athletes.
This Saturday called for 7k run at 10k race pace. Now for all my friendlys out there who do not run - who are reading this thinking 'who cares'. Give me a minute (and I will take half an hour). 7k at 10k race pace should feel easy at first, strong and steady in the middle and difficult near the end, but never full out. All the while maintaining the same even pace as best as possible. The slower talent you are, the more variances creep into the rules pertaining to what constitutes consistency and evenness.
For example, when Rod Dixon says, "All I want to do is drink beer and train like an animal." I take that as literal training advice and on occasion drink while running. Thanks Rod!
So I email Mike and he suggests he is going out earlier than the larger group because he is a father of a wee young lass, Isla therefore would like to spend more time with the ladies at home. Why not? I remember those days, now my kids like me for my rides, money, food and to make fun of me. Why not? That's their role as teenagers, they are good at it and I am immature as ever, so the sarcasm flies, like cast iron frying pans in Langford (or insert red neck town nearest where you are - like 'Surrey' for Vancouver, South East Calgary for Calgary or all of Edmonton for Edmonton).
Anyway, we agree to be at his house for 8:00 a.m. which is great for him, because he doesn't have far to go because he is already there (very near Lochside trail) (yes, spelt with the 'h' like Scottish Loch) with an 8:05 limit. I ran to Mike's and knew I was running just a little late, so I hustled, looked in his yard at 8:08, then high-tailed it to the trail of Lochside and ran to catch up with him, assuming (never assume) that he was gone by 3 minutes. So by the time I got to the school of Lochside, where these guys are supposed to start from, I find I have run 8k at an average of probably half marathon pace, 6:20 per mile.
Jogging back south towards Mike of Lochside I go 2k, turn around and head north again, thinking the poor sod has slept through the alarm. I turn south again, all the while jogging with copious clouds of vapour rolling off me from the effort and now the sun is warming the previously frosty air.
Mike comes up on me (northward) doing the time trial, about 1k into it I think. So I tuck in behind him and hang on for as long as I can, without racing, but holding strong. We ran down Royal Oak, to whatisstreet by Mt. Doug and Galey's Farm and south on there for a couple k, then right on the trail of Lochside connector trail and finished at Lochside, it's a big wrecked angle shape.
So we warmed down for a few k, then I ran home.
Totals:
26km
8 km @ half marathon pace and faster at times
4km of recovery
6km @ 8 - 10k race pace
8km of recovery
A coach would have asked why I did the second one. My take is, it felt comfortable, but faster than the first one, so it is all good. Then he would kick my ass.
Anyway I was giggly as an 8 year old school girl looking at a poster of blink182 all day. Well I don't really giggle, but I think I called about 10 people to say hi and I can go months before I remember to call someone. Serotonin OD alert!
Well the Jon I emailed, raced in Toronto at the Harry's Spring Run off winning in 24:11, in very windy conditions.
posted by Chris at 10:26 PM
