Thursday, October 21, 2010

5 mile @ Steady State

Steady State Run, Tempo Run, Threshold Run, LT Run, what the heck is the difference? Greg McMillan would say the Tempo Run, Threshold Run, and LT Run are all the same. A Steady State run is some where between an "easy" pace and a threshold run. I would argue that a Threshold run is a Steady State run. It is any run where you hold a pretty consistent high aerobic pace for a set amount of time. Are you still confused?

I didn't plan on running faster this morning, but I started out feeling good and went with it. I ran my Rancho Vista loop that is exactly 7.5 miles, but I always make it an even 8. After my first mile 8:16 I started picking up the pace. The next 5 miles were 7:18 (feeling pretty good), 6:56 (still feeling strong), 6:50 (keeping it steady), 6:42 (let's not get too crazy here), 6:54 (this is my last one). Then right before the 6 mile mark my right calf gave me a quick, "slow down or else!" and I listened. I finished in 8:01 and 8:19 and had twinges again the rest of the day. "Whew, that was close." Total time was 59:15 (avg pace 7:24) for 8 miles. I was feeling great for 5.5 of that steady state run.

These calf strains seem to be contagious this year. Olympian, Blake Russell just pulled out of the NYC marathon due to a calf injury.

Found this interesting article and endurance calculator that computes your carb calories needed to run a certain time in a marathon and then how many carb calories you should "load up on" prerace. I'm not sure I totally understand it but it is interesting to read and play around with.

Ryan Hall is splitting with his coach Terrance Mahon after a disappointing year. Rumor is he is still staying in Mammoth. I am a little surprised actually. His 4th place and American best time in Boston didn't seem too disappointing to me. Of course everyone wants to win or be on the podium. Dropping out of Chicago was a big deal though.


And finally, another great Thirsty Thursday with Jack Daniels. Maximizing performances with age.

"Stepping outside the comfort zone is the price I pay to find out how good I can be. If I planned on backing off every time running got difficult I would hang up my shoes and take up knitting."--Desiree Davila

1 comment:

Chuck said...

Glad to hear that you caught your calf just in time! Steady State Runs have always been the key component of my conditioning. They are still my favorite workout!

I am also surprised that Ryan Hall is staying in Mammoth. I would have thought that he would move up to Oregon to work with Alberto or Jerry Schumacher. I guess he wants to stay with his friends (Meb, Deena, Josh Cox), but who is going to coach him?

The story about the 4'10" steeplechase runner was great! Thank you for posting it.

Reading Desiree's quote made me laugh! Years ago I had about 25 co-workers running with me before work on the Oaks Christian Track. I could not get one woman to run any faster then a 15 minute mile pace. She just would not push herself! She finished the 2002 LA Marathon in 7:40. When the company reopened I hired her back. When I asked her if she is still running, she said "no" that is took up knitting!