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Springview Track

April 20, 2013 (Afternoon)

Exercise Type: Run

Weather: Very Warm - High 70's

Comments:
Feb/March were good months for focusing on tempo efforts and efficient running. And while I'll still maintain that, I really didn't touch the track hardly at all pre-Lake Sonoma.

Pre-WS build, for me, I didn't want to introduce intensity until ~8wks out. Why? There's obviously many paths to a solid WS build, but for me, I wanted to add extra stress and stimuli in Late-April/Early-May so that I timed my "peak" just right.

I did this for Waldo and '11 TNF50. Faster running as I got closer to my A race. Call it the "Steve Scott method". As you know, Steve has the most sub-4's ever. Also, he's a fantastic NAIA coach at Cal St. San Marcos, "peaking" perfectly every year at National's.

His philosophy: Focus on base/strength/tempo stuff as long as you can and roughly 8wks out from your A race, introduce anaerobic training. He says once you introduce "speed", the peaking cycle begins as well.

I don't know how this translates to ultrarunning or if it even applies, but I like his style. In essence, get the aerobic capacity as big and efficient as possible, then add the cherry on top - compliment that with maxing out the anaerobic system as well (which takes about 6-8wks).

It's funny, though, in ultrarunning, I've never consistently hit the track week-to-week. I just think it's so difficult to balance intensity w/ volume and being able to sufficiently recover from harder workouts. Hopefully I'll find that balance in the next few months.

With that said, warmed up 1.25mi's and did 400, 200, 200, 400. Had a belly full of 5 guys so I wasn't sure if I'd be puking from this short workout, but having only every puked once in my running career (track workout w/ Todd Nunan, April of 2001 @ Yuba College...ate Pizza Guys right before) I didn't think it'd be much of an issue. Felt good in the warmup....did 1 stride and hit a 66.16 for the first 400. Felt good, a little taxing and shock to the system. Rested a few minutes, then hit a 31.7 for a 200 (going opposite way). Rested a few min, then in reverse again, hit another 31.7. Lactic acid was building up in the legs so I took 4min, got the heart-rate down to 110, and going the "normal way", finished with a 64.8. Man, those hurt very good. Been awhile since I've done anything like that.

Looking forward to picking back up next week.