Split Process — or Strength vs. Endurance

I’ve got a double life going on. Sat, Sun, Tuesday I run middle-distance workouts in the park with the group. (Monday is generally a rest day). That’s hiking for warm-up, followed by sections of hill sprints, 15 and 30 second sprints on the flats or hills as the course dictates, and a winding descent to end. Often the workout is as short as 2.5 miles — a distance I formerly associated with limited time or recovery from injury. These workouts are all about strength, form, and sometimes speed.

Then Wednesday, Thursday, Friday I try to get some miles in. It’s the distance runner’s mentality. Five miles is the minimum and a standard run would be 7. The long one’s got to be 10 or more. These workouts are mostly about endurance and logging miles.

I like my routine, but this batching can’t be good in the long term. I need to move the Tuesday workout to later in the week, so I can sandwich in some distance between the hill work and sprints. Just for variety’s sake.

Here’s how it played out for most of this week:

Sunday: Took cousin out with the group. Up Amir’s steps. Daughter took a spill on the steps and sprained wrist. Some alarm, but wrist is fine. We did some racing. Best pace: 3:43 min/mile. 2.16 miles.

Tuesday: Another trip up Bee Rock, the trail, not the rock proper. Then another quarter mile attempt. Over 62 seconds. Best pace: 3:32 min/mile. 2.86 miles.

Wednesday: Big, big endurance run. Hills and long loping trails and zippy sections. Hiked up Bee Rock, proper. Did not run any part of it. Humidity was high, and the moss on the rock slippery. Potential recipe for ending of life or other unfortunate outcomes. Then ran up what they call “Purple Death” — that’s about 1000 feet. Then veered off into what might be called Beachwood* Canyon — but I’d need to confirm that. And up toward the Hollywood Sign, the road just below it. Really nice, easy pace. Then back and over Hogback Ridge, clear over to the area of the park above Silver Lake, called 5 points. And back down. 1:36      10.08 miles      9:32 min/mile

Thursday: Feeling the last couple of workouts today. Ran 7 easy without the watch, which I forgot. Was thinking I was running about an 8 minute pace, but when I got back to the car I realized it was more like 9 minute pace. Maybe it was the rain? More likely Tuesday and Wednesday just took their toll.

That puts me at 22 miles for the week with two days to go. So probably about 30 miles this week.

*Looks like it’s actually called Bronson Canyon or Brush Canyon on some of the older maps.

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