17 w/ 14 @ MP

Lately, I have been second-guessing my BQ attempt. Training is going flawlessly, but I am not seeing the gains in speed that I had hoped for. I did just set two PRs in the half marathon and the 5K, but they weren't significant enough for me to really think that a BQ was in the cards for me.

Now, my confidence has been restored.

This morning, I ran 17 miles. The first three were slow warm-up miles and then the remaining 14 were at marathon goal pace. I was aiming for 8:23-8:24 as my target. I did just run 13.1 miles at an average 8:17 pace in Richmond, so it seems like this training run shouldn't be an issue. However, that was in the context of a race, with race-day adrenaline and a mini taper. This run comes after having run 90 miles in the first 12 days of December, including two 12-milers just this week.

It was cold and sunny, with the occasional 15 MPH wind gust. It was about 31 degrees at the start and probably around 36 at the end. I wore the shoes that I am planning to wear in the marathon, my beloved Brooks Adrenaline GTS 6, which have been discontinued for two years, but I have a few remaining pairs, which I reserve for occasions like this. I won't wear the shoes again until race day.

As I began the run, I realized that I was wearing an extra 3-4 pounds of clothing, not to mention the water bottle I was carrying. I felt weighted down and I was wondering if I could actually hit target pace with this extra clothing. After the three warmup miles, it was time to start running at marathon pace. I sped up to something that felt noticeably harder, but still comfortable. I clocked the first mile at 8:32. I typically start all my runs slower and end faster, so I was fine with this pace for the beginning.

1- 8:33
2- 8:32
3- 8:31
4- 8:22

I picked it up during the 4th mile, because I knew I had to, and I was finally warmed up to my new faster pace. It didn't feel easy and I was seriously doubting that I would be able to do the full 14 at this kind of pace. But, I reminded myself that usually my runs don't feel good until I am 5 or 6 miles into the run (which is why I am horrible at 10Ks)! Sure enough, I did start to feel good during mile 5.

5- 8:26
6- 8:24
7- 8:15
8- 8:12

I ate sports beans at mile 5 and mile 10. I typically do not use any sort of fuel on my long runs because I want my body to learn how to burn fat for fuel. But today was an exception and almost like a rehearsal for the race. It was also good practice in eating the beans while maintain the target pace.

9- 8:14
10- 8:19
11- 8:19

Interestingly, I did not have to stop for traffic at all during this run. There were three spots where I had to cross busy intersections and I was extremely lucky that I had the right of way each time. I was looking forward to my forced stop at mile 12, but it didn't happen. Which is for the best, anyway. I threw away my empty water bottle and cranked out the last three miles.

12- 8:22
13- 8:11
14- 7:55

The 8:11 was a surprise. I felt myself slowing down, but I think I must have mentally told myself that I really couldn't afford to slow down, so I overcompensated. And then I knew I could nail the last mile at a sub-8:00. 

The average pace for this run was 8:20, which is the pace of a 3:38 marathon. The total time was 1:56:40. Yay!

The great thing about this run was that my legs didn't hurt or get tired. After having running so many miles in the past two weeks, my legs felt awesome. I think I might have some minor soreness tomorrow, but I will definitely be ready for another 50+ week next week.

Only two weeks of hard training remain, and then I begin my taper. I am so very thankful that I have managed to complete all of these training runs without getting injured. I just need to make it to Phoenix in one piece and the weather has to cooperate! I would actually prefer to race in weather like today (35 degrees) then something in the low 60's, which is what Arizona is typically like.

Peak Week! (Part II)

Back in August, I wrote a blog called "Peak Week!". As the name implies, the blog was about my week with the highest mileage prior to the marathon. With this training cycle, I am mixing my previous program (Pftizinger) with another program (RW Ultimate). I thought I really benefitted from the 55-mile week in the previous program, so I decided to keep it in my training plan. Except for I added a mile to the long run and ended up with 56 miles.

I thought I would do a comparison of both weeks: August 18 vs. December 1. That week of August 18 was one of the last weeks I was able to complete before getting sick at the VA Beach half marathon on the 31st.

Monday: Recovery with Strides
Monday's run is 6 recovery miles, including six 100m strides. Not much change between August and now, as recovery runs are supposed to be run very slowly. In August, I was doing recovery runs at an average pace of 10:25 and now I am doing them at an average pace of 10:15, and my heart rate is actually lower for a faster pace. The pace of the strides is still the same, only strides have gotten a lot easier.

Tuesday: 12 with 7 Tempo
Tuesday is one of the most challenging workouts in the program: 12 miles with 7 at tempo pace. I did 4 warump, 7 tempo, and 1 cooldown. Here is where I see a real difference. I put in the same level of effort as I did in August, and ended up with a much faster tempo. Both runs were done on a treadmill, so weather was not a factor.

In August the miles were: 8:18, 8:16, 8:09, 8:05, 8:03, 8:03, 8:00.
8:08 Average.
This week, the miles were: 8:06, 8:05, 8:03, 8:03, 8:00, 7:57, 7:50.
8:00 Average.

Best of all, I felt like I had energy left over, and could have continued running at that pace. My 10K PR pace is 7:57, so I am thinking I can probably shave at least a minute off of that, if I don't go out too fast.

Wednesday: Rest!

Thursday: 12 Miles
In August, this run averaged a pace of 9:23. This week was actually slower- averaging 9:30. This was partially because I added "hills" (treadmill inclines) at grades 5%-6% during the run, for a minute at a time. While maintaining my pace. I've been adding hills to all of my medium-long runs, and also running a hilly route for my long runs. I think this has helped immensely, even though my marathon is relatively flat. Hills help with leg strength.

Friday: 5 Recovery
Not much exciting here.

Saturday: Long Run
The program calls for 20 miles, which I did in August at an average pace of 9:32. Yesterday, I decided I would do 21 miles, just to push my limits a bit, and log my highest weekly mileage ever. I ran a much hiller route, and averaged a pace of 9:26. Further, faster, and hillier.

I do have some lingering soreness in my quads today, but I think I will be ready to go again on Monday. Oh yeah, and this run was freezing. It was overcast and about 32 degrees. It took me nearly an hour to fully "thaw" afterwards.

I'm very pleased with my 56-mile week. And if you count the run that I did last Sunday, it's actually 60 miles in 7 days! As for the marathon itself, I only have six weeks until the big day. Right now, I feel pretty confident in a 3:45. I need a 3:40 to BQ, and I am not sure if that will be feasible. I have a few more tune-up races this month and some speed sessions which will help me determine what I am capable of.

Peak Week!

I "peaked" with my marathon training this week-- meaning that I ran more miles this week than any other week of the program. I'm definitely feeling it right now! Here is a recap of my week.

Monday- 6 mi The week started off easy with six miles at a "recovery" pace of 10:30. As I approached the end of the run, I did six 100m strides. The purpose of this type of speedwork isn't to get your heart rate up, but to improve your form. The faster you run, the better your form needs to be. So, I ran these strides as fast as 6:55/mile pace. When this was done, I did some core work and upper body strength training. No matter how many miles I am running, I do not want to abandon my core training-- I believe it is crucial to injury prevention. On Monday evening, I went for a sports massage. I have been getting sports massages every two weeks since June, and I think they are helping to keep my muscles loose.

Tuesday- 12 mi w/7 at tempo There is some controversy as to whether or not 7 miles is too long for a tempo run. Especially when embedded inside a longer run of 12 miles. I did this run on the treadmill. A 3.5 mile warmup, 7 tempo miles, and then a 1.5 mile cool down. The tempo miles felt challenging, but they actually got easier as the run progressed. I increased my speed throughout the course of the run. The tempo miles were: 8:18, 8:16, 8:09, 8:05, 8:03, 8:03, 8:00. Average 8:08 pace. I was tired at the end, but felt like I could have gone for longer if I had to. This run has helped me set a half-marathon goal pace of 8:10 for the VA Beach Half next weekend.

Wednesday- Rest! I was pleasantly surprised that I had no lingering soreness or aches from Tuesday's run. I never used to recover so quickly.

Thursday- 12 mi Another mid-week 12-miler. I started this run on the treadmill, because it was still dark at 5:00am. And then after 6 miles, I took the run outside for the second half. I started out at a pace of 9:50, and sped up to a pace of 8:48 by the end of the run. The average pace was 9:23.

Friday- 5 mi Another recovery run at a pace of 10:30. I didn't feel like I could go much faster. My legs felt like bricks. They were so heavy and tired. The two 12-milers had really taken their toll. Apparently, this is normal for intense training. I am training my legs how to run when they are tired. After the run, I spent about 15 minutes stretching and using the foam roller. Afterwards, my legs felt better. I also did some core strengthing exercises, and upper body weights. It's not good to do too much weight lifting on recovery days, because then your body uses some of its "resources" to re-build the muscles you worked. But, I want to maintain a minimum of 2 times per week with weights.

Saturday- 20 mi As I set out on this run, I was not too optimistic about how it would go. My legs felt heavy and tired. 8 miles into it, I simply couldn't imagine completing the full 20. But I kept reminding myself that I was supposed to feel this way, and the this run was supposed to be slow. Thankfully, the weather was nearly perfect. Upper 60's and cloudy. The parts of my run that are typically hellish due to the sun were really nice because the clouds were out. The run averaged a pace of 9:32, which is perfectly within range for my marathon goal pace.

Miles 1-5: 9:50, 9:48, 9:53, 9:51, 9:41 Miles 6-10: 9:49, 9:38, 9:32, 9:23, 9:25 Miles 11-15: 9:28, 9:21, 9:21, 9:23, 9:25 Miles 16-20: 9:32, 9:25, 9:28, 9:07, 9:07

During the last section, I was thinking: I can stop at mile 17 and take a break. (Arrive at mile 17 and keep going). Okay, 18 miles is good, I know that I will have to stop then for a break. (Arrive at mile 18 and keep going). Okay, 19 miles is all I can do. Once I get to 19, I am walking. (Arrive at mile 19 and keep going). Hell, I'll just finish the damn run!!!

The last time I attempted 20 miles, I started having ITB issues at mile 16. I was only able to run 19 miles instead of the full 20. I am pretty sure it was because of the shoes. I love my Nikes, but I have found that they aren't supportive enough for runs longer than 12 miles. Today I was in the Adrenaline GTS 8, and everything was pain-free. I never take a pain-free run for granted. And I am happy to say that this entire week was pain-free and injury free. Just some really tired legs!

Total Mileage: 55

Next on tap is the VA Beach RNR Half marathon on Sunday, August 31. You can track me live, and I will be providing details for that in a bulletin later this week. I am bib 5257, and I expect to finish around 1:47:00.

 

Training Mishaps

 

When I began this training cycle, I thought that the only thing that would get in my way would be me getting too sore from too many miles. I was wrong. In fact, I am significantly less sore with this training than I have been in the past. I think the key factors are that I am purposely running slower, and I am keeping up with the strength training. My knee is not perfect, but it's been holding up pretty well, with some minor twinges here and there.

There have been two rather painful and frustrating roadblocks this week. This week was my first 50-mile week, and all 50 miles are complete! But not without some drama.

On Monday, after that insanely hot/humid weekend last weekend, my gym's air conditioning was broke. I walked in and the place felt so hot. I would have taken my run outdoors, but it was still dark, and I hadn't planned on that mentally. It was really hot and humid outside, as well. This was the worst possible day of the week (actually the worst possible day in the past two weeks) that the AC could have died-- a speed workout! The program called for 10 miles with five of them at "tempo" pace.

My strategy was to start with the fan on low and my shirt on, and then when the fast miles started, I would turn the fan to high and remove my shirt, to run in just a sports bra. This strategy didn't work, because the tempo miles were still extremely hot. I began at a pace of 8:16, which normally would be on the slow end of things, with the hopes of speeding up. I only held that for two miles and then gradually had to slow down. I averaged 8:23 for the five tempo miles, which isn't too off-base, but I felt like I was putting out an 8:00 effort. When I was done with the tempo, I still had a few slow miles left, which felt virtually impossible. Finally, I was finished. I was literally drenched in sweat, and my face was beet red. My face stayed red for the next two hours-- even at work! I drank two 24-oz sports bottles of water during the run, and still somehow managed to lose two pounds.

The next day, when I only had to run 4 very slow miles, the AC was working again. Figures!!!

Yesterday, I headed out for 18 miles. I was a bit nervous about this run, because these 18 miles would bring me to 50 for the week-- territory that I hadn't approached since last October. The run went fine, and I was amazed how my legs didn't get sore or anything. But at the beginning of mile 15, a bee flew underneath my sunglasses and stung me right below the eye!!!  I let out a scream and tossed my sunglasses onto the ground, breaking them. (It's okay- they were cheap). With my runner's instinct, I immediately stopped my watch, too!  

I was sort of crying, but I couldn't tell because there was so much sweat on my face! There were quite a few runners and walkers around, but no one stopped to see if I was okay. After a minute or so, I asked a walker if she could tell me what it looked like under my eye. She said it was red, but it didn't look too awful. I tossed some water on it from my bottle, and waited a few minutes, and then continued on. It hurt though. Badly! I hadn't been stung by a bee in over 10 years. I forgot how much it hurt. Especially right under my eye. I ran those last three miles at a much faster pace than I had been going just to get the darn thing over with. I ended up averaging 9:23 for the 18 miles-- exactly one full minute slower than marathon goal pace.

I only live 2 miles from the trail, but it took me 10 minutes to get home, because I literally hit every single red light. The sting lasted a good 9-10 hours and I was miserable. But today, it's fine and I am here to tell the tale!

This coming week, I am planning on running 54 miles!  I'm a bit antsy about Thursday's 11-mile run, with 6 miles at tempo pace, but let's just hope the AC doesn't break again!