Training Log 1/3-9

from Tyler Pennel Running

Week of Training January 3 – 9

One Month!

Morning Afternoon Notes
Sunday 21 Race, Long Run/Workout
Monday 6
Tuesday Day off!
Wednesday 8
Thursday 9
Friday 11 8 Drills and Strides
Saturday 16 Workout
Week Total 79
Governor's Park at dusk. This was one of the parks we explored.

Governor’s Park at dusk. This was one of the parks we explored.

This week started out with a rainy and cold race in Jacksonville. I had a great experience helping so many guys qualify for the trials, which you can read about it here. Fortunately after this race, I had a few easy days. When in the middle of training, it is easy to fall into a fixed schedule, especially when training for a marathon. Each day is nearly identical: run, eat, sleep, eat, most likely run again, and eat. It even becomes hard to remember what day it is as long runs are not necessarily on Sunday and nor workouts on Wednesday.

Pete scheduled this break to be around 6 weeks out from the Trials. After 5 weeks of hard training, this break is needed to recharge both mentally and physically and prepare for four more hard weeks.

Pete even encourages us to “embrace” the time off, because for training to be effective, it needs time to set in. Most of us are highly motivated and have been taught that taking a break is terrible for training. While you are taking time off, your competitors are gaining an advantage. Countering this mentality is one thing that many runners need work on, and I have been much better at accepting that rest is an important part of training. Taking time to let the body recover is “part of training, not the absence of it,” as Pete often says.

Fortunately Nicole was visiting after her fantastic race in Jacksonville, and we “embraced” the time off. Everyday we tried to get out of the hotel and visit someplace in Tallahassee. Having been here the last three years, I had known that there were some cool areas around Tallahassee and certain areas are being gentrified, but we found some real unknown gems. There are plenty of parks like Lake Ella or Cascades Park, a few local breweries, and some cool coffee shops. We also headed to Wakulla Springs in hopes of seeing some manatees, but they were not out. I enjoyed having her here for the week, and was sad to have her head back to Greenville, but she has some training to do before her debut at the Trials!

Pete’s scheduled break came to an abrupt end on Friday, and I was right back into the grind, and on Saturday I had a workout. We headed to St. Marks bike path, which has been the place for workouts this year. The training in Tallahassee is great in part that there are so many places where you can run on soft surfaces. It is actually harder to find a good paved place where you can run workouts. St. Marks is about it! The path starts at the very southern edge of Tallahassee and goes 16 miles to St. Marks. The path is flat and there are no crossings of major roads in the first few miles, so it is a great place to do workouts.

The workout for the week was an opening piece of 1.5 miles, followed by five sets of 3 min, 90 sec, 45 sec. This is a pretty standard Pete Fartlek, where the first few sets are more tempo based with less disparity between the ons and offs, and in the final sets, the rest becomes much more pronounced. Also this workout can be described as “sneaky long”, as on paper five sets do not seem that much, but each set is over 10 minutes. That makes for over 50 minutes of constant running, not including the opening piece! I ended up having a good workout, running faster each rep and faster each set. I must have recharged during the break.

Workout:
1.5 mile, 4:30 min rest;
5 x 3 min, 90, 45 sec, rest what comes next

Video from my Fartlek

ZAP / Reebok resident athlete Tyler Pennel executing a long fartlek in Tallahassee.

Posted by ZAP Fitness on Saturday, January 9, 2016
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