Marathon Recovery

Last weekend, I ran the Maritime Marathon in Manitowoc, Wisconsin. It was a very well run event. The weather was variable. It wanted to be a very hot day, but most of the race the conditions stayed tolerable. I had a weak training cycle. I took a season off running after my Fall marathon (Bemidji Blue Ox Marathon). This Spring, I worked up slowly to what I would consider a minimal, get-you-to-the-finish-line-somehow marathon training. I knew that this would not be may best race. I was okay with that. My body needed a break. I had fun, and gained insight on why one cannot train in half-measures and expect good race results.

I still need a recovery plan even though the training cycle was minimal. This past week, I did not run until yesterday. This coming week, I have four short timed easy runs on the schedule. The next, five easy runs. This should give me ample time to fully recover, and set myself logistically, mentally, and physically for the summer training season with a goal race at Des Plaines River Trail Marathon, October 14th.

Logistics

I have a doctor’s appointment tomorrow. Just an annual check-up. I will also request to see a registered dietitian. Last week, I have started logging all of my food similarly to how I’ve logged all of my exercise over the last few. One of the missing links in my training has been tuning my diet to my training needs. So far, I’ve found out that I am probably not too off with my current diet. But, I’ve read and seen so many different opinions about my caloric intake needs that a trip to a professional is warranted.

Based on what a visit to the registered dietician, I need to work with my family about meal planning. I do not live alone; spouse and two growing children. We’ll need a plan to meet all of our needs. It’s not easy.

I also need to work with my family about training planning and when I’ll do my runs. We are a busy family It is not just about me. It is about what works best for all involved. As much as I would like to jump into a training cycle and only think about what I need, the real world does not work that way. We need to work together to coordinate our family life if I am to get in my scheduled runs.

The Mental Game

My goal is to PR. That means I need to set myself up to achieve it. I know it is still achievable if I have a good weather day (i.e. not hot). I know it is achievable. I can feel it in my legs already. I am going into this training cycle both well rested and a decent running base. My outlook is positive.

And yet, my mental game is probably my weakest race pillar. Mile 22 rolls around and states clearly, “I Cannot!” I need to break that if I want to see something south of my current PR.

Physical Readiness

Not only am I trying to zero in on my nutrition, I am also dedicated to a flexibility and strengthening routine. I joined a gym and an already regularly there once a week. I can already feel the benefits. The marathon last week, my hip flexors did not give me any trouble. A lot of that has to do with strengthening everything around them. I need to continue to be regular with my strength and flexibility workouts.

Bringing It All Together

Taking the time to organize your training and other plans is well worth the effort. I use a combination of applications: an exercise tracker, a food diary, and a calendar. These three are synced with each other and I can keep track of what’s next a lot easier.

The most important thing I do to have a successful marathon training cycle is work within my family and what they need. As mentioned before, I am not an island. Constant adjustment and communication with the other members of my household is key.

Ouch. My back!

We were hosting family friends for dinner on Sunday. I was setting up and pulled out the dining table out a little further so everyone could fit. We live in a small condo. Dinner was served, and everyone had a great time.

Before bed, I noticed my back stiffening up. By morning, it was difficult to get out of bed, much less move. Mondays are speed days on my training schedule. There was no way that was going to happen. I resigned myself to the fact I had to miss a training. Tuesday, thankfully, is my rest day. I thought if by evening I was feeling okay, I’d go for a short slow run. Nope. Did not happen. Still painful.

As I write this, Wednesday morning, I have the same thought as yesterday. I do feel better than the day previous. But will the stiffness lift and the soreness subside to where I can consider an easy run? I don’t know yet. Ask me at 4:00 PM.

What I do know is I’m not running on an injury. It will only prolong recovery and dig a deeper hole in my training schedule. Who wants that? It’s early enough in my schedule to accommodate building back up to a good level of marathon fitness. It is that which I don’t want to jeopardize.

The importance of easy runs

A note I posted on my running group’s facebook page.

Hi all. I’d like to take a few minutes to talk about EZ (Easy) Runs that are on all of our schedules. They are just as important as the weekend long runs, or any other activity on your schedule. It may be easy (haha) for you to explain away to yourself that missing these regularly isn’t a big deal. I’m here to tell you that you do so at the peril of your marathon/half-marathon goals. These are definitely not “junk” miles.

First, keep your easy miles easy. When you first begin to run them correctly, it will feel sooooo sloooooow. DON’T GO FASTER! Running too close to your race pace too often increases the chance of injury, and you will most probably burn out and/or “peak” too soon. And that “peak” will be lower than it could have been. I’ve been there. It makes for a disappointing race. It is very very important to run as a proper easy pace, and save your need-for-speed and your strength for other runs designed specifically to tax your body in different ways. With endurance running, you really can’t rush perfection.

How slow is easy running? A rule of thumb is one minute to two minutes slower than race pace. Personally, my aspirational marathon race pace is 9:00min/mi. I am running all of my solo easy miles at 10:10 min/mi. For me, it is just below the place where I can “feel” myself putting out some effort. Talking is not a problem at all at 10:10.

If you need help figuring out what is right for you, talk to a coach. Even better, next week’s 5K time trial will help even more. We’ll be able to project out what might be a reasonable training and goal race pace for you with the 5K result.

And by the way, your weekend group runs should be done at an easy pace. Yes, you read that right: your weekend group runs should be done at an easy pace.

Why are easy runs important?
1) Your cardiovascular system develops faster than your skeleto-muscular system. Easy runs give this system a chance to play catch-up without increasing your chance of injury by overtaxing skeleto-muscular system over and over and over if you run too fast to often. Just because you are “breathing easy” doesn’t mean your muscles, tendons, and skeleton are too.
2) Teach your body to burn fat efficiently. Easy runs are in the range where your body best utilizes fat for energy. The more your body is trained to burn fat, the longer your glycogen reserves will last and you can push the dreaded “Wall” closer to, or even past, the finish line. Fortunately (or unfortunately?), even the skinniest persons way more than enough fat reserves to convert to energy. We’ll run out of glycogen before fat. But the better our bodies are trained for burning fat, the longer our glycogen reserve will last.
3) Improve biomechanical efficiency. The more you run, the better you’ll get at it. This is a get time to practice your good form running.
4) Endurance running increases capillary development and the ability to deliver more oxygen to your muscles.

There are more benefits to easy running. These are the ones I can think of off the top of my head without digging into books on my shelf or searching the internet.

Now a word for beginning runners: there is no shame in running easy miles. When I first started running, I was bothered and felt ashamed by everyone passing me up out on the Lakefront Trail. “Why can’t I go that fast? Why do I have to stop and walk while they make running look so easy? I’ll never be like them!” I said to myself.

It pushed me to run my easy faster than I should have. I mean, easy miles felt great, so what’s 30 seconds faster, right? Wrong. Soon, I was having trouble completing my runs comfortably. I began dreading the next workout because I was not properly recovered from the previous too-aggressive workout. Classic burnout. I didn’t learn until after my second marathon that it’s okay that I will never be like them. I can only be the best “me.” My easy miles are no one else’s easy miles. For that matter, my speedy miles are no one else’s speedy miles. So, your easy miles are no one else’s easy miles. Your speedy miles are no one else’s speedy miles. Own them. Make them yours. It’s really a satisfying feeling.

Now, when I get passed on the Trail, I think to myself that I’m glad so many people are healthy, active, and enjoying the day. Don’t forget to give the runners wave* to people as they pass by. It always puts me in a good mood when they wave back.

*Runners Wave is the quick no-nonsense hand wave runners will give each other as an acknowledgement of their collegial relationship.

Eyes Wide Open: Your First Marathon

As Spring is in its full Chicago bloom and the weather has been more consistently warmer, persons are beginning to realize that if they plan on running a marathon this Autumn, now is the time to figure out a plan. I’d like to take the time to talk to first-time marathoners who have decided to take the plunge.

The first time I decided to run a marathon I had no idea if I could run that far. Also, how was I even going to train for it? Would it kill me? It felt like a step off into the unknown.

I understand you anxiety and the feeling of, “What did I just sign up for?!” Let me first reassure you, if you dedicate yourself, keep some semblance of discipline about your life, you can do it. I’ve done it. A good number of people of all shapes, sizes, and ages have done it. As long as your doctor says you can, you can.

Nothing below is meant to scare you out of running a marathon. It’s an amazing accomplishment that is very much achievable. However, I want you to go into training with your eyes wide open. When I say, “Anyone can run a marathon.”, what I really mean is “Anyone who is able to take on the challenge of marathon training can run a marathon.” The marathon is much more about training. The actual race is the icing on the cake.

Talk to your doctor

The first thing you should do is talk to your health care provider. If you have any health concerns that effect your life, you really should have that conversation.

Find a training group

Next, find thee a marathon training group, like Chicago Endurance Sports (full disclosure: I am a coach for their marathon program). There is nothing like group training to keep you motivated, and share your triumphs and fears with. Some training groups have experienced coaches that will help and guide you through your training. Don’t be afraid or embarrassed to ask coaches the “dumb” questions. We are there to help you understand the joy and science of running.

Soon, half of your friends will be fellow runners. I can’t tell you how many persons have told me that if it were not for group training, they would have never kept with it. Including me.

Your time commitment

Training for your first marathon is a commitment that will creep into almost every other part of your life. Take this at face value. Marathon training takes significant time dedicated to training. If the rest of your life is already full with can’t miss commitments. Your marathon goals will suffer. You may have to temper your aspirations, or even reevaluate if running the marathon is right for you. It is not just the running time commitment. It is is the time it takes to cross-train, proper stretching, preparation for running, showering, sleep. A one-hour run on your schedule for a Monday may actually be a 2 plus hour commitment when you factor in getting ready before, and stretching & showering after the run. You must be willing to give up a significant portion of your free time five or six days a week. Sleep is so important to successful marathon training. Many persons who feel “over-trained” and fatigued are really just sleep deprived. Those late Friday nights out with friends will be consequential to your training.

Be dedicated and consistent

If you can’t stick to your training plan, your marathon goals will suffer. Occasional missed workouts won’t ruin you plan. It’s okay to be sick, work an occasional late day at the office, or not get a good nights sleep once in a while. However, if it keeps happening week after week during training, your workout schedule (and goals) need reevaluation. This is where a coach is your best friend. Not everyone’s schedule is able to support your “perfect world” capabilities. This includes me. My life choices do not support an legitimate attempt at training up for a successful Boston qualifying race. I accept that. Begrudgingly, but it’s my reality.

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We all lead busy lives. And that’s okay.

When injuries happen

Injuries occasionally occur. If it happens to you, it is imperative to talk to a health care provider right away. It could be something treatable in the course of your marathon training, or it may mean you have to put your marathon goal off to another time. Don’t assume anything. Professional help will answer these questions better than anyone else.

Purchases to expect

You need to get the right equipment. Running equipment is more than shoes. But shoes are probably the most important. Invest in getting properly fitted for shoes at a running specialty shoe store. Make sure your shoe fitter knows you are training for a marathon. Training in old shoes, or shoes not made for marathon training will cause injury. Period. Along with shoes, other things you will need are non-cotton socks, underwear, shorts, and shirts. Cotton soaks up sweat and wet cotton will cause severe chaffing in places you didn’t even know existed. Even with proper running attire, you will still need a chaffing deterrent product such as RunGuard or BodyGlide (examples; not endorsements). Cotton’s sweat retention charcteristics also cause a more humid environment around your skin and you will sweat even more. This effects your hydration requirements.

Women will also want to get properly fitted for a sports bra. A running specialty store can help with this. You will also want to make an investment in some handheld bottle or belt for hydration/nutrition for your long runs. Marathon training has a lot of long runs (go figure!).

Alcohol

Alcohol is not a hydration or re-hydration plan. If you are a person who drinks alcohol socially, you may have to reconsider your beverages of choice. Alcohol will negatively effect your training. In my experience, even drinking a moderate amount effects my training for a few days. If you continue to moderately drink throughout your training, you may have to reconsider your training plan and race goals. An occasional celebratory glass or two is fine, as long as you give yourself enough time before your next scheduled run.

What’s on the menu

If you take your training seriously, you should begin watching what you eat. If you have a fast food diet, you will need to change your meal choices. Likewise, there is a popular myth out there that since you are running so many miles, you will be able to eat anything you want because you’ll burn it all off running. Well, that’s not entirely true. Many people gain weight during marathon training. Some of it may be muscle gain, but some may be due to not having a proper diet. For me, I definitely pay attention to what I eat during training (and down cycles too). Since everyone’s needs are different, the best thing you can do is consult a registered dietician to work with you to come up with a plan that is right for you.

Dieting while training

I am not a registered dietician. In my coaching experience, it is my opinion that for the vast majority of persons, dieting and endurance training do not mix well and may cause unwanted permanent changes in your body. See http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html and http://onlinelibrary.wiley.com/doi/10.1002/oby.21538/full. Again, the best thing you can do is talk to a registered dietician if you have dual goals of losing weight and running a marathon.

Family commitments

I have a family and a full time job. Know that all of the time you will be spending training will have an effect too, especially on your family. I encourage you to sit down and discuss your training plan and recruit their support if you have not already done so. Family first.

There are so many more things to talk about. I’ve tried to point out some of the more common misunderstood or underestimated items I see in first-time marathoners. Not all of these may apply to you, and that is a good thing.

Most of all, enjoy the journey during your training. Savor changes you’ll make both inward and outward, the new friendships, and commitments you keep with yourself. The race is a victory lap of all you accomplished during training. HAVE FUN!

A Runner For All Seasons

I run outdoors. I don’t belong to a gym. I don’t have access to a treadmill. If I want to run on bad weather days, there is only one choice.

This winter, us Chicagoans were gifted a mild winter by the weather gods. What we did have an abundance of were very windy days. I had many runs along Lake Michigan where a northeast wind howled off the lake. Little did I realize it was the best training I could have had for my Spring marathon.

This past Saturday, I ran the Wisconsin Marathon. The race course is set up where we run north of the first quarter of the race, then south, then back north for the last seven miles to the finish line.

As the national anthem was sung, we saw and heard a distant clap of thunder. A collective gasp was heard over “bombs bursting in air.” Thankfully, the storm was not headed our way. However, by the time the anthem came to an end, the temperature dropped 15 degrees, and the winds switched to out of the north at 25 to 35 MPH with gusts into the upper 40s. It was going to be a grueling race; especially the last seven miles.


The first quarter of the race against the wind was good “practice” for the last seven miles. Since I had a Winter and early Spring full of blustery runs, I knew what to do: lean in at the ankles and keep up my cadence against the wind. When we turned around, the downwind felt easy. I didn’t even notice the hills. I kept the overall pace I had planned through the upwind and downwind portion of the first half of the race.

When the half-marathoners peeled off, the course opened up and I felt more relaxed. Still headed downwind, I knew I had to just cruise and prepare for the struggle back upwind. I consentrated on hitting my target pace every mile even though it felt slow with the winds at my back.

At the south turnaround, the winds took its toll on many runners. I noticed many walkers. More than should be for the pace. Last year, I was one of those walkers. I had a less than ideal race due to outsized expectations of myself for what was a warm day. This year, I felt for each one of them. I understood their disappointment.

Thanks to my outdoor training, I was mentally prepared for the wind. I knew my body, though already had run 19 miles, it had done this type of running many times. I knew I could drag myself the last seven miles to the finish.

I was right. In spite of the wind, I felt strong the whole way. My goal was a negative split (faster second half of a race than first half). I accomplished it by about 2 and a half minutes. I was very happy to finish and celebrate with my Chicago Endurance Sports friends.

My race bib happily took its place in the bottom of my running clothes drawer along with my other bibs.

You never know what race day will throw at you. Enjoy your bad weather runs. They are opportunities, not roadblocks in your training. It could very well be what you experience on your own race day.

More Than An Attitude Adjustment

I hurt. A lot. All I could think was, “I’m injured and the marathon is only three weeks away. Time to pack it in.”

I had just finished an eighteen mile run. When the endorphins subsided, I could feel the full nature of my hip pain. It shot down from the top of my hip, down the inside of my leg, half-way to my knee. I began to limp. I had felt this after long runs before, but not this intense.

I’m pretty sure what caused it; me trying to do two things at once. First, I’ve peaked my Marathon training  these last two weeks. I’m running more miles, fatiguing my body and running on “tired legs.” Second, I’m adjusting my running form to run taller to try get my butt out of the bucket. The combination of these two is putting a lot of stress on my hip flexors and groin muscles. They are making this known.

Thankfully, I woke up the next morning and the pain was gone as if a running fairy came in the middle of the night and sprinkled me with her magic dust. I honestly could not believe it when I woke up. The thought of having to set aside this marathon was tough. The cessation of pain was figuratively and literally like a new day dawning.

How do I keep from being in that much pain again? Maybe next time, I really will injure myself. First, The remainder of my marathon training is taper. The volume of miles will be decreasing. Second, My marathon goal is a mental rather than a physically taxing one; negative split at a much slower pace than my normal race pace. Third, I will be taking the month of May off from any heavy long runs as I work out on new strengthening routine with the help of a physical therapist. The new routine is aimed at strengthening my body so that my hips do not have to work so hard during my runs. Between this strengthening and better running posture, the hope is my hips will settle down and I can again move forward with my progression as an endurance runner. Sometimes, coaches have to practice what they preach. It’s my turn.


©Tom Kompare, All Rights Reserved

The Diversity Of Goals

Last weekend, I ran in the Chicago Shamrock Shuffle, an 8 kilometer race through The Loop. I was very unsure if I would be able to meet my goal. I had not done a lot of speed work for a short race; I was, and still am, in the thick of training for a marathon. I hastily adjusted my training to fit in two 8K race pace workouts in the two weeks previous to The Shuffle. Not much time to fine tune my pace. But it would have to do.

My goal was to run 8 minute miles and finish the race at 40 minutes (8K is just a few yards short of 5 miles). This race is notoriously large for a Spring event. This year saw around 25,000 runners. I was placed by the race directors in a forward start corral; Corral B, just behind the really fast runners. I theorized I might be able to pull off a good pace, if I got to the front of my corral before the start. If it got too crowded, I would just try not to let my emotions get the best of me and enjoy the run through a city I call home.

I was one of the first participants to arrive in the morning. For those who know me, this is not uncommon. I was the first to check in my bag at my racing team’s tent. To pass the time, I chatted with the security people and volunteers. Once my fellow runners arrived, we all talked about each of our goals; everything from a personal records (PR) to enjoying the  race and having fun. The diversity of goals within just the runners I knew and talked to that morning was incredible. It seemed that everyone had a different, personal reason to run this race. Among those who were shooting for a PR, we each had a different reason for wanting to attain it. For me, it was to beat my 11 year younger self and run a race with mental discipline. For another hoping to PR, the confidence that their Boston Marathon goal was attainable. For those out for fun; some wanted the chance to run with the mass of runners and enjoy the energy it brings them. For others, take pleasure in their first of many races in 2016.

This is the joy of running. It isn’t always about going your fastest, or winning. There are so many reasons to run.

For those curious, you can see for yourself if I reached my goal. https://track.rtrt.me/e/BASS2016#b=RZPBFTS3&v=ptrack

 


©Tom Kompare, All Rights Reserved

It’s got to be the shoes

In the middle of a recovery run this past week, it hit me. My shoes. I think I’m in love with my shoes. I don’t often think about them while I’m running, so the thought struck me odd. Why right then? Why with these shoes?

They just felt…  right. I can’t explain. I’m not sure any runner can explain. A pair of shoes that fit just right for our particular feet, for our running style, feels amazing.

I’ve tried to explain this feeling to others. I’ve discovered I cannot. I’ve asked other runners why they like their running shoes. I get the same nonexplanation as I offer to them. We understood, though, what we meant.

It is so important to feel good in the shoes we run in. It will make us better runners. Shoes support us the way our foot needs to be supported. Some need minimal support, some need more. Some need neutral support, some need pronation support. There are many variations of shoes beyond just size and width. I’ve worn many different brands and models. Some I liked, some not so much. Some I’ve changed my mind as I wore them more.

Unfortunately, once you find a shoe you love, things change. Your running changes. The shoe company tweaks the model: this happens more often than you think. You have to start all over again. Some runners buy blindly from the internet. That may work out sometimes. Personally, I don’t take chances with my feet. The wrong pair of shoes can mess up not just your running, but everything attached to them. An injury can occur anywhere in your body from the misalignment or subtle stress of wearing wrongly fitted shoes.

I go to a brick and mortar store that has a wide variety of shoes to choose from and actually try on to compare and contrast. If a treadmill is available, run in the shoes for minute to get a feel for them. A proper fitting should take more than a quick in and out. I recommend trying at least three pairs if you know the style what you are looking for. If you’ve never run before, I highly suggest going to a running specialty store and asking to talk to a shoe fitter that understands the type of running you do. Finding the proper shoe will take time. For first timers, schedule yourself an hour. It probably won’t take that long, but you never know. My last fitting took about 20 minutes, and I knew what kind of shoe I wanted.

I hope you all soon have the same kind of moment with your shoes a I had this past week. Happy feet equals happy runners.


©Tom Kompare, All Rights Reserved

Sticking to 80-20

It is hard. It can be mentally debilitating; especially for a former sprinter. Endurance training is a challenge for me in ways others may not expect.

Many marathon training schedules have 80% of your running as “easy”, and 20% as speed work. As a former sprinter and soccer player, that is not what I’m used to. Obviously, the point of sprinting is to get fast, mostly by getting stronger, flexible, and working on your speed. There is a definite endurance component to soccer. But if you cannot make fast bursts of speed, you might as well hang up your boots.

Marathon training is quite different. It goes against all my body and mind has known before. “Go faster or you’ll lose!” my brain constantly tells me. I’m at war with myself when I run “easy.” On my targeted speed runs, The temptation to push more than I should is always there. “Just a little faster, Tom!”

The problem with pushing yourself betond the magic 80:20 ratio, in the long run [har har], is that your body will burn out; it will feel overtrained. You won’t recover enough between speed workouts. I learned my lesson last year when my Fall marathon was not what it could have been. I kept pushing myself hoping my training would get better. It didn’t.

I think I’m finally starting to win the battle in my head. This year, I’m not targeting PRs. I’m giving myself different goals; improving race tactics and meeting my closeted running skeletons head on.

I’m starting this year with an 8K race in a few weeks. It’s a huge race, and I personally don’t like big races. I prefer quiet races that are less noisy in every sense. In this race, I’m challenging myself to get my pre-race routine down to a science. I’m also facing the fact that I can get frustrated in the middle of a large pack of runners all jostling for position. I’m challenging myself to think of a happy place rather than fantasizing I was Moses and could part the Sea of runners in my way. I’m attempting to control my emotions, or better yet, channel them in a way that will improve my run.

The next race after the 8K on my calendar is a marathon. I’ve yet to personally negative split a marathon. Yes, yes. I know. Here I am coaching runners to do something I’ve never personally done that is achievable by any marathoner. “Do as I say not as I do.” Ridiculous. [shakes head]

If I have my way, that will change. The negative split is my goal. To guarantee this, I will slow my first half way down from my usual goal pace by more than one minute per mile, adjusting further for any race day weather conditions. I’m setting my GPS watch to annoy me if I run too fast. It’s a pretty open course; I’m not too worried about the GPS being too far off reality. The point of me slowing by more than a minute is so I don’t give my sprinter’s voice a chance to have any influence by being so far off a PR attempt that it will not tempt me away from my negative split plan.

If I had a motto for this year, it might be: Make goals. Execute.


©Tom Kompare, All Rights Reserved

The Urge To Surge

I talked in a previous post about being flexible with a training schedule because “life happens.” This week, yet again, life happened. I was not able to fit in my Friday run.

Saturday, I had to do some adjustments. I was already scheduled for thirteen miles, five of which were “coaching miles”; miles that I could be doing at any speed depending on the needs of my runners. It turned out that I ran a little more than four miles while coaching, and they were at my personal recovery pace, rather than a pace I knew I needed to run.

Uh oh. More adjustments needed. I knew I had a hard cap that I had to be back home with my family, and yet I knew I needed to fit in a high quality long run that put some fatigue in my legs, but could not be longer than two hours. I decided to reach deep in my toolbox and pulled out an 120 minute easy run with two late one-mile surges. Think of it as a long easy run with a couple of mile repeats thrown in towards the end. I decided to surge at Mile Eight and Mile Ten of the twelve-plus mile run.

It’s been a while since I’ve put surges in my long run. I usually just do a negative split of run quicker the last mile if I’m trying to mix it up. I have to admit I liked the the surge. The first one was a bit harder than the second. It was because I had been running at my easy pace for over an hour and my body was just used to the rhythm. I had to wake it up. It showed in the times too. The first was 30 seconds slower than the second.

I took the rest of the run as a recovery; the second surge mile took a lot out of me as I really pushed the second half of it. But wouldn’t you know that even what I thought was a recovery pace turned out to be just as fast as my pace before the two surge miles.

I ended the run extremely happy with my effort and with the decision to run a couple of fast miles. I felt like I was able to accomplish the goal of a quality long run in a tightened timeline. I’m going to take another look at my remaining training plan to see if I can adjust my schedule to do another long run with surge miles. It really was that fun.


©Tom Kompare, All Rights Reserved