It was the final night at the NYRR Speed Series and a beautiful night to put a test to overall to some speed endurance running that I've been really practicing. With a good group of athletes and friends, I trekked it out to Randall's Island and what ensued is always worth the travel.
In order to keep in my rhythm of 70.3 training I was looking at this session in trying to practice the finishing speed and running STRENGTH. So, I made sure to give myself an hour ahead of time to just move, warm-up, run for a solid 30 minutes, and then feel great for the individual efforts.
This is what I did to try and shift this powerful day into some endurance with strong finishing speed:
- 5 minutes mobility and core work (hollow rock, planks, side plank raises)
- 20 minute building run, finishing at around half-ironman pace.
- Dynamic warm up circuit (lateral shuffle, high knees, fast starts, quick feet x 3)
- 6 x 400 as 200 easy, 200 HARD. easy 200 between.
By the time that was all said and done I felt like I had run for a solid 45 minutes, even though it was all pretty controlled. I felt GREAT for the efforts to come.
3200-m (almost 2-miles):
Great start and feel right into a smooth rhythm, able to finish with a solid 8th lap. The key here was keeping relaxed and finding my splits. 1st lap was heavy at 1:14, so I touched it down just a tad but then really got some great splits in the end.
10:40 - PR finishing time, my best 2-mile effort. Never been recorded under 11.
With the fatigue from the 3200 I made sure to keep running and try to stay loose. Pretty much put it all out there on this one.
2:14 - Felt great and negative split the last 400.
Our Team Times
Jumped in and rocked the: 1500-m in 4:58
and a SUPER strong finish to take his heat overall in the: 800-m in 2:16
After doing 'Angie' the day before Sam gutted it out and came ready to run. Sans ANY warm up at all, he basically walked into the stadium and to the 3200-m line to put down a 11:40 in a strong effort.
ALSO a strong strong run in the 800-m in 2:18
Lastly he NAILED a strong leg of the 4x400 in 54 seconds.... POWER.
Tackled the unknown, never been to the track other than our 7 training sessions in Red Hook, and definitely not racing anyone! Always a tough day going to your first meet, and she killed it.
Liz rocked the 800-m and then the 4x400 right after. I'll get some times from her.
Also a shout out to Isang Smith for coming through and helping out with our 4x400 relay. An athlete of the CityCoach endurance team, Isang ROCKED the 800 and our first leg of the 4x400.
Final Message: Simple fact to running... you will NEVER run as fast and as hard as you do with someone just about to pass you, or running the final stretch and trying to bridge that gap to finish ahead of the person in front of you. It is something that no training sessions or stopwatch can simulate. The brain is a powerful thing, and can often push you to places you might have not even thought were possible... but then one day you do it... and all you can help think is "Damn, what's next."