Mon - participated in a little spin and light legs with my students, 20 min
Tues - slightly sore from the previous day. Ran 25 minutes slow 2.75 miles
Wed - 40 minutes on treadmill, easy warm-up increased to 1.5%, 25 minutes trying to stay below 150 bpm. I had to fiddle frequently with the speed and go from 1.5 to 1 to keep my heart rate down. It was really warm in the gym. I ranged from a speed of 6.3 to 6.6. Then a little spin.
Thurs - repeat of Tuesday.
Sat - ~50 minutes trying to maintain my 140-150. It was so hot out. I was overheating and it was hard with the wind and the hills to keep my heart rate under 150. I would look down at my watch and see 160s. Yikes. Strides on the track felt pretty good and strong.
Sun- 20 minute warm-up. Then the course was on trails and hilly power lines. It was very challenging. First two miles were 17.14 and mile 3 was 8:35. I got stuck in a pack at the beginning once the race started and we had to run single file. So, it got me upset and once the space opened up I took off. The course was so challenging Then we cooled down for another 20 minutes.
How'd I do? I feel pretty good. My question is "how do you take the competitor out of the competition?" I know it's heart rate, but I can't slow down.
Do you think it is possible to train for an ultra and a 5k and 10k?
Here's the schedule:
Mon - 20mins active recovery - choice of brisk walking, spinning, easy jogging, incline walking on treadmill, light circuit training
Tue - 30-40mins easy outdoor run - wear heart monitor - keep things under 150bpm - walk 1 minute every 10mins
Wed -45-50mins outdoor run - 30mins easy, 10mins of 20secs @3K-5K effort/40 secs easy jog, 5-10mins easy jog
Thu - AM - repeat Tuesday if no swimming Thursday night. If you are swimming Thursday night, do ~75-80% of Tuesday's workout
- PM - swim workout?
Fri - Repeat Monday - if you absolutely need a full day off, this is the day to do it.
Sat - 5mins moderate run - let pulse gently climb to 140-150bpm and then keep it there, after run do 6x20sec strides at 1mi-3K race pace w/~2min walk/very slow jog recovery
Sun - CCAC Grand Prix - 30mins easy before race, then…hopefully without too long a break…run race with very conservative start…a little faster than training pace…let pace build as run goes on…run last mile or two approaching race effort. Do at least 10min easy jog shortly after finishing.
Here's my response:
You did great. Although, we'll know better in a few days if you overdid it a bit today at the race.
It is not ideal that you are doing the Grand Prix...for the very reason you are hinting at. It's hard for a competitive person to tone down their effort. If your focus is training, it's best not to put yourself in that situation. But since you want to participate, we're just making the best of it. An extra long warm-up can tire you out some...or you can arrange to run with someone slower. The extra slow start is the best technique I know of to prevent it from being an all-out race.
At this point in the process...all-out efforts make aerobic progress a little more difficult. That's why we're trying to minimize it.
Re combining 5k, 10k, ultra training...you can train in a way that you will be able to perform reasonably well at all distances...provided you emphasize aerobic development and work to develop fat adaptation. Many people set 5K/10K PR's while training for a marathon. And ultra training is not much different from marathon training. So while you may not be able to 100% optimize your performance at the 5K/10K distances...you can do quite well.
One year...I ran 5K in 16:32 and then two weeks later a 60K at 6:38 pace. The next year...over a course of 6 weeks...I ran 21:17 for 4 miles, 33:54 for a snowy 10K and 100miles in 14:11:37. I trained with very heavy emphasis on aerobic development...easy to moderate intensity and fairly high volume (9-9.5 hours per week). With this sort of training, I was pretty good in a very wide range of distances. You could do something similar. I feel like it could suit you. It doesn't suit everyone.
Read Zach Bitter's blog about diet and being fat adapted etc.. http://zachbitterrunning.blogspot.com/
Please let me know if you have any questions.
Hope this helps...Good Luck!