Tuesday, July 28, 2009

Shelled!

I did the NEET Crit this evening. I ended up finishing near the back of the group, and the last three or four miles were really hard. It was one of those times when 21 mph felt like more like 26 and I had lots of trouble making myself go any faster. It wasn't particularly painful, but I was just plain spent.

So, it seems that I need to be more careful with recovery from focused training runs than I've been with other running. Some things I've tried to do before that I think will help:
  • Think about recovery even a day or two later. A five mile training run with hill repeats is not the same as a flat five mile run.
  • Drink less alcohol. The frequent one or two beers with dinner should become zero or one. Preferably zero, but that's not always possible. :)
  • Drink less caffeine. A couple large cups of coffee in the morning make my heart rate artificially higher by around 10 bpm during a run later in the day. That's not good. Gotta drink some coffee, but drink less.
  • Stretch more. I'm bad about taking time to stretch after workouts. Need to take the time to do it consistently.
  • Be more careful with nutrition. I normally eat a lot of fruits and vegetables, but I'll try to eliminate any crap food I can.
  • Get enough sleep. Usually not a problem for me, but something to keep in mind.
  • Force myself to keep the pace slower on easy runs and keep my heart rate down. No need to waste myself on days when that's not the point.
Tomorrow needs to be a three or four mile easy recovery run before the tempo run on Thursday. That means setting a pace alarm on the Forerunner for 9:30 miles and not going any faster. It also means keeping my heart rate below 150 and possibly even walking (!) to prevent it from spiking.

Something else I'll try to remember... I enjoy simply doing this stuff. I'm often out running over lunch at work or early in the morning with Will, or I'm riding with groups of really serious cyclists. It's pretty cool just to do those things.

We'll see how it goes, and hopefully I'll have more energy for next week's training crit.

No comments:

Post a Comment