So my ITB was acting up in early January. This caused me to shut down my marathon volume build prematurely. With that, the sub-3 marathon goal went out the window. I was having pain and discomfort in sessions as short as 4 miles. With the reduced volume, my speed took off. I was running fantastically fast but short. As my injury improved, I was able to push the distance to the 10-mile mark. I was still able to run fast.
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It is the day before the Rock’N Roll marathon (half marathon) and this has definitely been a lack luster season of running. There have been a couple of highs and many more lows. Even back in December I knew that the dream of a sub-3 would be a near insurmountable challenge. My volume was building. I was ‘tricking’ myself into transforming my easy run pace of 8 minute miles to 7:30 minute miles.
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I ran my last long tempo run on Sunday. The previous weekend I had run my fastest ever 10 mile tempo run. That run was an unplanned ladder than walked down to a 6:15 pace for the last two miles. The average pace for the run was 6:33 – which, to be honest, surprised me a little bit.
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As you know, I have been nursing a mild injury the past few weeks. This has forced me to rethink my sub-3 hour marathon goals. I just do not believe that it is possible to put forth that effort considering that I have not been able to run farther than 11.5 miles in the past month.
However, what has happened is that I have reduced my run volume in half and an unexpected thing has happened. I mean, it makes complete since but my body has absorbed all of those long, hard efforts and bounced back with speed. I have been running faster than ever this past month.
The Yasso’s are faster and the tempos are faster. There just have not been any long runs. I ran a 10 miler this past weekend at 8 seconds per mile faster than my half marathon PR time. This run was faster than my 12K PR (7.45 miles). And the last 2 miles were in the 6-teens (6:15, 6:16).
I won’t be getting a marathon PR but I am going to PR at the half marathon in NOLA.
Decisions, I hate decisions.
Completely unrelated, the moon last night
I have not run more than 6 miles continuous in the past couple of weeks. It has been frustrating not being able to venture far from home for fear of having to walk back.
I ran 5 miles on Saturday (of the 14 miles scheduled) and skipped the long run entirely on Sunday. On Monday I ran the indoor track for 6 miles and did a progress ladder – 7:15, 7:15, 7:05, 6:55, 6:05 and a cool down of 7:30. Only a few light irritations towards the end.
Tuesday I did 8 Yasso’s at 2:55ish (sub 6 minute pace for the half mile repeats). There was no pain at all and I while I can’t say they were easy I was able to complete them without difficulty. So, while I may not have the endurance for the marathon I still have the speed.
I have also been on the bike trainer a lot these past couple of weeks. Also, I do not have the bike endurance but my power numbers for short durations are as high as they have ever been.
So, what is my decision regarding the prioritization of the marathon or the half ironman. Well, I don’t think I can run a sub-3 marathon in 3 weeks. It would have been difficult regardless of injury. But I do believe I can still put up either a ‘good’ marathon or possibly a PR half marathon while focusing on the bike. There you have it, I will be continuing to run but I am going to add the bike back into the mix. The sub-3 marathon goal will have to wait for another race.
The other day I noticed that the bar tape on my road bike matches the color of my study (I don’t use a formal dinning room much). I have written about bar tape a couple of times (here and here).
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I am a little hurt right now. That pains me to admit it. That ‘Worst Run Ever’; is still haunting me. If you remember, I raced a 5 miler on a Saturday and then did a 22 miler that was supposed to be at 7:30 pace. The prior week I had nailed a 20 miler at 7:2x pace and felt strong at the end. I was firing on all cylinders.
Well, after that ‘Worst Run Ever,’ I felt a lot of pain in my left leg (ITB). I took a complete day off, but just one. I attempted to run an 8 mile tempo the next day. That run was going great until some pain started creeping back into the left leg. I ran 5 miles of the tempo at the correct pace, slowed dramatically and did a run / walk for the last 2.3 miles.
I was hurt.
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I had a conversation with an athlete recently regarding removing the variables in training. Swimming is probably the easiest. Very few things change. My local pool does not change in length (to the best of my knowledge), the viscosity of the water does not change very often, the temperature of the water is consistent and I wear the same swimming attire. Therefore, the only thing that changes is me (my stroke, my intensity, my motivation). Swimming 100’s on the 45 should be the same day in and day out. If I improve on my times then I am working harder or I am more efficient. Easy stuff.
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If you recall, I posted recently about injuries following the words “Best Run Ever.” Well, I’ll take best over worst any day of the week.
After the 5-mile race on Saturday, I still had big volume for the rest of the weekend. Sunday called for a 22-mile run. This is definitely pushing the comfort zone. I knew that from my house to Sumrall is 20 miles but I needed two more. I decided to run to Jackson Station and then back past my house to Sumrall and back to get the allotted distance.
I had such a good 20 miler the previous weekend I knew I was going to have success. I loaded up my race belt with gels. I inserted each gel in the loop and pulled it tight. One, two, three for a total of five. It was as if I was loading a bandolier and readying for battle.
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I decided to run the race when I woke up that morning. I knew that I would either work the race or run the race but I was on the fence. My training plan certainly did not call for a 5 mile race. Especially since my long runs are on Sunday. How would a race affect the long run? When training for a marathon, the long run is more important than a 5 mile race.
There are 2 guys in front of me.
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It’s that time again for the Yassos. They have been missed. If you remember, Yasso’s are half-mile repeats at your projected marathon time, which is not the same as your marathon pace. For example, if you were aiming for a 4 hour marathon (9:10 pace) you would run your half mile repeats in 4 minutes flat (8:00 pace). You work up to doing 10 x 0.5 miles at marathon time pace. For me that is 6:00 minute pace (I want to run a 2:59 marathon – 6:52 minute per mile).
There is some pseudoscience going on here but they do seem to work. If you have the necessary endurance and can complete 10 Yassos, you should be ready for your marathon.
Today was the first session of Yassos in my marathon build. It was just 6 repeats and they felt great. Sure they were challenging but not over the top, insurmountable. The temperature had dropped and that certainly helped out on the trace.
I nailed them.
Splits:
1. 3:01 (slow start)
2. 2:54
3. 2:55
4. 2:55
5. 2:53
6. 2:55
In my marathon build I am starting to get to the meat and potatoes. Sunday called for 20 miles at a 7:30 pace. I have not run this distance since Boston but I have had killer sessions at 16 and 18 miles.
The logistics of these longer runs definitely require some planning. I was lazy for a couple of hours before I started. I wanted to make sure that my oatmeal was consumed at least an hour before the run. I let it digest for about two hours before I started. The temperature started to creep up and it was now 45. I had on a short sleeved running short. No gloves or extra head gear for warmth. I also found my race belt and filled it with 4 gels.
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Sol I had some tightness in my calf. I really thought that I had hurt myself bad – like a micro tear or something. Not career ending but career halting. In years past I would have tried to run on it the next day and dug myself into a deeper hole. I preach 3 days off will save you 3 weeks; 3 weeks will save you 3 months. But in reality I have pushed through the pain. Not smart.
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Since I had Monday off from work I rescheduled my long run. I did not want to attempt a challenging run after New Year’s Eve. Now, I did not go overboard during the holiday but I would need all of my strength (mentally and physically) to complete the session. I was a little bit worried.
So Monday I headed out to the trace to run 18 miles at a 7:30 pace. I planned out the run in my mind and used some advice from Pounds to Miles. Brandy had just completed an 18 mile run the day before. She told me that she broke the session up into two 9 mile runs. She did not look at the session as a continuous 18 miles – that was too daunting.
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I had an English assignment to write about a unique community. I would have to observe, interact and interview this group. Considering the amount of time and research involved, I chose the Hattiesburg Beer Club. I take my school work seriously!
Special thanks to members of the Hattiesburg Beer Club community for taking time out of their busy schedules to have a beer or two with me!
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Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.
Dale Carnegie
I had 16 miles @ marathon plus 30 seconds scheduled for Christmas Day. I had some worries about this run. It wasn’t anything in particular but just a lot of little things.
· 16 miles is a long way – I have not run that since Boston (April)
· While 7:30 pace is not difficult – it is for 16 miles
· It was 50 degrees outside (not a big deal)
· It was raining outside (not a big deal)
· It was cold and raining outside (VERY BIG DEAL)
· I had run 10 miles the day before at a very easy pace (not a big deal)
· It was Christmas Day (can be a big deal)
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The 2011 Ole Man River Half PR – wow, what a lucky race.
As I am sure most of you know, everything has to be just right to get a PR. Why? Because it is the fastest you have ever run at the distance. A PR just won’t happen on its own (well, maybe that first year of running, but after a few years under your belt it takes a lot of work).
Race morning was a cool 40 degrees, very little wind but higher than normal humidity. For December, in the South, on a scale of 1 -10, I would give these conditions a 9 (maybe 9.5). A 10 would be 35 degrees, zero wind and no humidity. I want to be cold at the start of the race. But we were lucky with the conditions this year.
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The alarm went off at 4AM. I normally get up at 5, usually without an alarm. I am perfectly fine with 5AM most mornings, but an hour earlier, that seems ungodly. I rose and clicked the brew button on the coffee maker. I had set out a number of possible running outfits the night before. I was prepared for everything. Before dressing I jumped on the scale. It read 5 pounds higher than my normal. There have been a number of holiday parties and I have not been diligent with my diet. This worried me.
I poured myself two travel mugs and drove in darkness across town to meet friends for the drive to New Orleans. This race takes place at City Park in New Orleans – one of the largest and oldest urban parks in the country).
Botanical Gardens
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I ran a short tempo run at lunch – five miles with the middle three fast. Not super-fast, but where I would like to run a half marathon. It was hard – really hard.
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I have started coaching for an ironman next year. I was extolling the virtues of the ‘basic week’ template. There is nothing rocket science about this but I really believe in it. You just need to look at your week and schedule various types of workouts at the same times each week. It is no different than doing laundry every Sunday afternoon or taking a night class. You schedule the sessions and before long it becomes routine. It is just an appointment on your calendar, just something you do. Easy stuff but it makes a difference.
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