As predicted, my September training was much spottier than in August. My wife (teacher) and children went back to school so my schedule lost a lot of flexibility. And due to he tilt of the planet, we lost a lot of daylight–by the end of the month, my morning runs end before sunrise which helps decrease my motivation.
But I still got in over a hundred miles, first back-to-back 100-mile months in a few years. That explains my mediocre performances as of late.
I did start to include some of this
in my runs to prepare for a time-trial. Mostly semi-structured, on the trails, not-quite-intervals but not fartleks sessions.
One thing I learned, after running slow, easy, and basically pain-free in August, is that even a small amount of speed/hills, brought back some of the nagging aches and pains. Achilles, calves, and hamstring all whispering “ouch”. I still have some ability to shuffle faster but body doesn’t rebound nearly as fast as 20 years ago.
And as far as my faster shuffling, I had the opportunity to visit my old college track and get in the time trial I was training for.
I wasn’t sure what to expect. My last mile TT was a few years ago and I ran about 6:00. I was fearing that I would be quite a bit slower. But after going out the typical too fast, I squeaked by with a slight sub-6:00 mile. I did use the hidden mile start line so I ran a full 1609 meters.
Considering the amount speed work I have not done the last decade, I am only moderately disappointed in my performance. But it also leaves me with some mild optimism–the first 809 meters were in 2:54 so, with some specific training, I think a 5:45 is a reasonable goal. Still clinging to the idea that I could train to do a sub 5:30 in a race.
But unless I am going to join a gym with an indoor track (no plans to do so), that will probably have to wait until spring as soon the footing and temperature won’t make running fast on the tundra very practical or safe.
The nagging aches are reminding me that I need to do more strength work. That has been something I know I should be doing but have neglected.
Moving forward, I still think I’m running some half this fall even if I have not registered for run. I have been knocking off my weekly long runs of 13.1+ so the distance is not a problem. But mostly bunkering in and planning on doing a lot of LSD in the near term.