Friday, October 18, 2013

Ran with the gym running club Friday morning 18 October 2013

I ran with the gym running club this morning, and it was a speed session. 6 minutes of 200 fast/ 200 jog. Rest then did it again. Did a 800 m warmup before and a 600m warm down after.

I feel like I lack raw speed now, and that is not a surprise. By speed I mean raw, 3min pace or quicker. As far as mid speed, say around 3:30 or 3:40 pace I feel I can sustain it better because of improved aerobic capacity. My legs are a limiting factor right now because of the fatigue I am carrying.

My longer running pace is sneaking down a little to something quicker, for the same perceived effort. All I need is to freshen up and I have to be going quicker in shorter races.  Even if I lose raw speed due to this volume based training, my longer distance race times have to improve. 5km, 10km etc simply due to the aerobic capacity I gain. I simply have never fully developed my aerobic capacity.

Its so obvious now, to me what my problem is.. When I have done 20 minutes for 5kms, my pace is quite slow compared to what I am capable of in absolute terms. And if I run my best 5km race pace over shorter distances its actually a very slow and easy pace. The limiting factor overall is aerobic capacity by a massive proportion.  A bloke that can run 400s in 57 seconds but cannot go faster than 20min for 5km lacks aerobic capacity !!

I sure hope all this volume delivers what I think it should. Its quite hard work grinding away day after day. I certainly have not reached my limit yet, I have a way to go before I am sick of it. Its been a good challenge so far.

I get to test myself a little next week at the CoolNight Classic in Brisbane, 31st Oct. I pan to back off substantially next week, a full day off Monday and 30min runs followed by 12x30 speed each day, rather than simply volumes of easy running. The lower mileage will alow my legs to recover and hopefully doing the speed sessions will do what I have come to expect, refresh me.

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