July 12, 2005
Hi! Today was a very encouraging day of training. In the morning I ate breakfast and then went on a very light jog of 2 miles along theriver that runs through Bern. I couldn't believe how green and clear the water was. It looked like the water you see from pictures of the Caribbean. After I got back to the room I took a long nap. I was a little hesitant to sleep because I had a workout in the afternoon butI was tired and needed the rest.
I woke up at around 4 and then immediately jogged to the track to do a workout. I was pretty mad about having to do a workout just after waking up because I felt a little groggy and my legs did not feel good. Markus showed up at the track to watch the workout and see the different drills and exercises that I do in my training program.
We did the workout during the hottest part of the day to prepare for the possible heat that may bei n Italy this Sunday. Alberto told me that today I should try and run 3x800, 400, 200 in 2:04, 59, and 27. It was very windy at the track so the times could be a little slower, but I would try my best to hit the marks. Right before I started Alberto just told me to go out and run relaxed for the first half of the workout and not strain too much.
I did this but ended up coming through the 200 in a surprising 27. I adjusted my effort and ended up running 2:01 for the 800, but this set the tone for the training session today. I ended up running 2:00, 57, 26, and 1:59, 56, and 26 for the last 2 sets. For recovery I took a 500 after the 800, a 400 after the 400, and a 300 after the 200. I was feeling pretty good after I finished the workout so I ended up running a bonus 600 in 1:29 at the end but I only came through the quarter in 60.xx.
This year I have tried to focus on finishing stronger in every race and I think that now Alberto has figured out what I am doing wrong. Even though my stride still looks pretty good at the ends of races, I am over striding and really just bouncing up and down instead of pushing myself forward. On this last interval I ran the last 200 feeling like I am really chopping my steps and focusing on the "B" part of my stride.
The frequency of my stride needs to increase instead of the length. I did this during the last 200 of the 600 interval and I ended up running 29 and feeling like Icould have gone faster.
I felt much more relaxed closing the last interval than I did on any other interval during the workout. I think that today was a big breakthrough for me and hopefully will help me in my up coming races. See ya, Galen
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