The Plan:
Tempo Run. 50-60 Minutes:
- Warm-Up: 10-20 minutes easy jogging in Zone 2 (target 8:08-8:37/km)
- 5 minutes of running drills
- 5 x 15-second strides at RPE 7-8
- Main Set: 30 minutes at steady tempo effort (top of Zone 3, target 6:51-7:01/km)
- Cool Down: 10-20 minutes easy jogging in Zone 1 (under 122 bpm)
Pre-Workout Fueling:
- Maurten Gel 100 + 1.5 tablespoons of pure honey (~15 minutes before workout)
- Carried an extra gel for in-workout fueling (unused)
The Execution:
The run started off well enough, but about 12 minutes into the Tempo segment, things got…interesting. Early March means winter is in full mood swing—one day a deep freeze, the next a thaw. This means water, ice, slush, and unpredictable terrain.
I encountered several “lake-sized” puddles along my route. Initially, I tried skirting the edges, but these were lined with jagged ice, making every step a potential wipeout. Then came the ‘Ice Road’—a treacherous frozen stretch that I optimistically (read: foolishly) attempted to cross, assuming a clear path lay beyond. Spoiler: there wasn’t. I had no choice but to turn back, retracing my steps across the same frozen wasteland to find a safer route.
On the return, I decided to embrace the inevitable and ran straight through the puddles, relying on my waterproof socks to keep my feet from turning into icicles. A challenging run for sure, but a success nonetheless.
A Shift in Pacing Strategy:
I deliberately chose not to program my target pace into my Garmin today. Inspired by Matt Fitzgerald’s audiobook How to Run the Perfect Race, I’ve been considering the idea that many distance runners (myself included) have become too dependent on external pacing devices. Fitzgerald suggests that we haven’t adequately developed the skill of pacing by feel, relying instead on constant watch-checking. So, today, I ran on effort alone. It’s a work in progress, but I’m curious to see how this experiment plays out over time.
Final Thoughts:
This run tested my adaptability, patience, and waterproof gear. A solid session despite the obstacles—both literal and figurative.
Training plan designed by MoTTIV.