For a few months, I’ve been mostly flying by the seat of my pants when scheduling a running workout, deciding at most two days out what I was going to do and where I was going to do it. Even though I knew I wanted to institute a consistent training schedule, I found I was missing good opportunities to do certain kinds of workouts, or I’d do something else entirely (read: nothing) when I had sorta-kinda considered getting in a quality run that day. Now I find myself eager for varied workouts that address specific aspects of running hard and fast. I know I need to be keeping track of what my workout paces are , because I have only a vague idea of where my pace should be for a 5k, which is the distance I’m focusing on right now. The one 5k I competed in recently gave no indication of how fast I can run, as it was on trail and had ridiculous conditions (see previous post).
So, last week I sat down and created a training schedule. I plugged in my races on a year-at-a-glance calendar, and then took a monthly format and put my one race so far for February in- a 5k this weekend. Then I took a look at weekly obligations, and decided my best bet for speed work would be Tuesdays and Thursdays. Going further, I looked at what I wanted to focus on each training day, and even if I didn’t have a specific workout in mind yet, I at least typed in what kind of workout I would be doing, such as tempo, repeats or sprint intervals. One of the limiting factors for my workouts is that there is a dearth of 400 meter tracks in my vicinity that are decent and open to the public. There are tracks open outside of school hours that I could drive to, but the times I could access them- in the morning and evening, happens to coincide with the always spectacular Houston traffic.
I’ve been going to Memorial Park, a just-shy-of-three mile dirt loop, to do my interval workouts, even the sprints. I set my Garmin 620 to tick off distances and times for running and recovery bouts. It’s working well so far, and I’m not wasting time while I search for other options. Plus, I figure I’m not running any races this year around a track anyways, and being able to judge my pace without the markers isn’t going to hurt. The first two workouts I did this month, one of 400 meter repeats then another of 200 meter repeats, at least gave me an idea of what I should work on before I get better clued-in at my race this weekend. (Hint- its not speed I need).
For the 400 meter workout, I ran twelve repeats with 90 second recoveries. The recoveries felt a tad too long, but what I was really noticing was my complete inability to hold focus on what I was doing. Thirty seconds into the running interval, I would realize I was thinking about dinner, or some unfinished project, and glancing at my stopwatch I would realize I was completely off the mark- running too fast or too slow to hit the times I was aiming for. As a result, my times varied by about 15 seconds from fastest to slowest, which is pretty terrible when you are trying to hit the same mark every lap. A fifteen second spread isn’t even desirable for mile repeats. I need to work on holding my focus to my run.
The 200 meter repeat workout didn’t add much value to my training. I ran twenty of them a little faster than mile pace, and it was barely taxing even though I jogged the recovery bouts as well. After the eighth one I decided to use the running to focus on form, and, of course, focus on focusing. I love running fast, and I’ll probably throw in sprints every now and then just for fun, but really what I need to do are 500 meter and longer intervals.
Last year, I downloaded the Calm App, and the first set of meditations I did was on keeping focus. I’ve always gravitated towards multi-tasking, until I finally realized that trying to do even two things at once often leads to sub-par results for both tasks. I didn’t have running in mind when I decided my ability to focus could use a tune-up, I was actually aiming to be better at writing this blog and reading for longer intervals. I did pick up some good practices, though, I think I could use those same tactics to keep my mind on my running when I’m doing it. For example, I’ve worked on holding my attention to the same task without getting distracted by anything, for twenty five minutes at a time. As my fastest 5k is 22:56, theoretically I can keep my mind on my pace for the length of the race. Theoretically.
If anyone has any experience with keeping their mind from wandering, or useful mindfulness practices when it comes to running, I’d love to hear it!