A.M. Got a running book. This is a significant development for me. I am a firm believer that only few books are actually worth the money and the eye strain. The book is Brain Training for Runners by Matt Fitzgerald. I find that many of his ideas are very similar to what I discovered in my own running experience:
I really liked his idea of visualizing that you are running on a non-motorized treadmill.
- train six days a week, rest on the seventh
- it is the brain that initiates the fatigue shutdown, not the muscle
- excessive shoe cushioning overtime creates feet that are prone to injuries
- sitting on your bum all day long messes up your running form
- recovery is as important as stress - beds make champions, miles just help them get ready for bed
- drink by thirst, do not overhydrate
- low ground contact is a sign of an elite runner
- you slow down not because you are out of fuel, but because your brain thinks you are about to run out of it. You speed up not because you got more fuel, but because your brain thinks it is coming.
- Elite runner stride has a well-time sequence of power surges and relaxations. The primary active agent of the fatigue-induced slowdown is the disruptions of those timings.
- emotional stress is bad for your running performance, keep it down
Another Crocs day. Ran 2 mile warm-up in 17:37 with Hyrum. Then figured the Uneventful-Half would bring me to the target mileage for the run. Ran by feel, focused on running on a non-motorized treadmill. The pace naturally got faster. After a while I decided to see what would happen if I did not monitor it for a while. I hit the 2 mile mark in 12:41 when I decided to stop checking the pace. Next time I checked my split was at 5.05, and it was 31:24, 6:08 average for the unmonitored section. Then I checked it again at 7.5, and it was 47:01, 6:07 average for the unmonitored section. Then I monitored it from then on, and tried not to let the observation influence the pace. It was a fairly steady 6:07 - 6:15 pace that appropriately reacted to the changes in the terrain, which told me I was truly running by effort.
Around 9.3 into the Uneventful Half I ran into Matt and he joined me. He has an interesting quality - whenever you run with him, you always feel like he is pushing the pace. Ran at around the same pace uphill to a little bit past Macey's with him (9:10 for 1.5), and then on the way back we were aided by the downhill, and both of us kind of cranked up the effort. I am not sure if I was responding to his moves, or if I was just making my own, but the pace eventually progressed into the sub-5:40 range. The last mile was 5:33. Total time for 13.11 was 1:20:13 (6:07.11 average). I toyed with the idea of cranking it up and catching the 1:20 guy, but I figured I would have had to run sub-5:20s, and I was not in the mood. Total time for 15.11 was 1:37:50.
Too fast for an aerobic run, perhaps, but I figured since I'd be running slow tomorrow, and I do not schedule hard speed workouts any more, and my body naturally wanted to run this fast, I'd let it.
Crocs - 65.41 miles.
P.M. 1 with Julia in 10:05, 1.5 with Jenny in 12:52, 2.55 in 19:46 including 2.11 with Benjamin in 16:47. All in Crocs.
Crocs - 70.46 miles.