My Father Was Right

'Do wind sprints', he advised one day a few summers ago as I was telling him about my then goal to run a certain time for the NYC marathon. My father was an 800 meter runner in Brooklyn in the '50s, and has told me that there was a back page Daily News photo of him beating two guys named Lipschitz and Rosenblatt (who knew there were so many good Jewish runners?) My father is very intelligent and competitive, making him a ruthless Trivial Pursuit opponent. And though I believe he was a fast sprinter five decades ago, I didn't really think his training advise was going to benefit a marathoner. Physiologically, the most important system for a long distance runner to develop is their aerobic capacity. Sprints were anaerobic. The very idea of running a faster than mile pace sprint made my already tired leg muscles spasm. So I continued following the training plan I carved out for myself, ran personal records in the 10k, 1/2 marathon, and did pretty well for my first marathon. But I still had not broken 20 minutes for the 5k. That's something I've been trying to do for the past eight years. A 6:26 pace for 3.1 miles. I came within 30 seconds of it in 2001, and in 2005 within 32 seconds. There's a delicate balance between fanaticism and passion that you have to juggle to keep these goals alive and exciting. My method has been a tactical one of stark patience and determination, combined with some extremely challenging workouts. I believe I am on the path to breaking 20 minutes, and each year of training I'm slightly closer. I've incorporated all the major types of training needed to reach my goal- working on both my aerobic and anaerobic systems, keeping a long run in my weekly workouts, eating a balanced diet, etc. This week I found an article in Running Times magazine about leg speed by Greg McMillan. He said that by doing short intervals of 90% of your top speed with a long enough recovery to clear any lactic acid from your muscles, you will, quite simply, get faster. After reading the article, and the science behind the reasoning, I felt confident that this workout was going to be the possible missing link to my training. I went out the next day to execute my first leg speed workout. Three mile warm up, then 10 x 20-second intervals at nearly all-out sprint pace. Short enough to not fatigue my legs, and therefore maintain form and get muscle memory for fast leg turnover. A 20-second interval feels a little like a joke to me. Just the other day I had struggled with my one mile repeats, hating every labored step of the last three minutes. This appetizer was over before the waiter came back to ask if I'd enjoyed it. And yes, I had. To me, running at a slow pace is healthful, a good habit, sociable- but not beautiful. Running fast is a thing of great beauty. By the time I was done with my final interval, I couldn't believe I'd already knocked off six miles. I had planned on running an additional four miles to bring my days' mileage up to ten. My breathing felt even and smooth as I went through the first of the four miles. My normal running pace when I'm not doing a special workout is around 9 minutes per mile. I glanced at my watch to check what pace I had done that mile in. 7:52! How was that possible? Now, I've run enough years to know that it takes a few weeks at least to witness the training effects of a new workout. But this was astonishing! How could I have run that mile in under an 8 minute pace without my breathing changing? The next three miles were the same result, all under 8. So maybe it was a fluke (there are none in running; you get exactly what you put into it).
I have a good feeling about this year.