OBJECTIVE
9 mi.@ 7:46 - 8:37
ACHIEVED
8.98 mi.@ 9:27 (Garmin lost contact with satellites over the last mile or two so I'm not exactly sure of distance or pace. We were slow though.)
5:56 AM 72° 80% 0 mph
The old group got back together for a run today. The run was actually blocked into two segments - a 9-miler and an 11-miler. I opted for the 9-miler only so I ran with the early group. Several are getting ready for an Ironman triathlon in Idaho in three or four weeks so they were running both legs. Running the early leg were: Randy, Josh, Jonathan, Aaron, John, Joe, Jill and me.
The run was nice. It was good to be back with the group and the weather was pleasant. Our pace was slow because of the 20-miler most were running today. The slower pace was fine with me following yesterday's double. My legs and body were sore from the "dynamic stretching" routine I did in the morning yesterday. Obviously using muscles I'm not used to hitting! I need to keep those stretches as part of my routine.
My Garmin flipped out when we went under an overpass with a little less than two miles left. It seems like it lost all contact for about a mile before finding itself. Of course this means my recorded time, pace, etc. is all questionable.
I'm looking forward to tomorrow's off day.
PRE RUN
weight = 161.5
water
POST RUN
2 SlimFast
Saturday, May 30, 2009
Friday, May 29, 2009
Running Naked
OBJECTIVE
5.5 mi.@ 7:46-8:37
5.5 mi.@ 7:46-8:37
ACHIEVED
~5.8 mi.@ ~8:47
8:40 PM
Two loops at Memorial Park. I forgot my Garmin ... therfore I was naked!
PRE RUN
POST RUN
2 small hamburgers & orange Hi-C
Nice Morning Fartlek
OBJECTIVE
dynamic stretching
5.5 mi.@ 7:46-8:36 w/6x75 sec.@ 6:11/mi. "sprinkled in"
ACHIEVED
dynamic stretching
5.18 mi.@ 7:58
6:00/6:10/6:07/6:00/6:08/6:09
7:42 AM 71° 79% 2 mph
It was a nice morning and a nice run. I started late so I chose to avoid Cypresswood by just going out-and-back on York Minster. I mixed in the 75 second bursts and hit my targeted 6:11 pace for each. I generally started out fast then eased it in. I ran them like intervals instead of a true fartlek.
I got in all the stretching and expect sore legs from the routine especially the luges. They always get me pretty good.
My mileage was a little short due to the re-routing. But that's fine as I plan on running tonight after work then I'll be back on track for the week.
PRE RUN
weight = 161.5
POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk
dynamic stretching
5.5 mi.@ 7:46-8:36 w/6x75 sec.@ 6:11/mi. "sprinkled in"
ACHIEVED
dynamic stretching
5.18 mi.@ 7:58
6:00/6:10/6:07/6:00/6:08/6:09
7:42 AM 71° 79% 2 mph
It was a nice morning and a nice run. I started late so I chose to avoid Cypresswood by just going out-and-back on York Minster. I mixed in the 75 second bursts and hit my targeted 6:11 pace for each. I generally started out fast then eased it in. I ran them like intervals instead of a true fartlek.
I got in all the stretching and expect sore legs from the routine especially the luges. They always get me pretty good.
My mileage was a little short due to the re-routing. But that's fine as I plan on running tonight after work then I'll be back on track for the week.
PRE RUN
weight = 161.5
POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk
Thursday, May 28, 2009
"Forced" Off Day
I didn't get my run in today. Yesterday's wall-to-wall schedule caught up with me. Paige and I did have a nice dinner at Ibiza last night followed by an evening at the Hobby Center for Fiddler on the Roof.
The show was very good. The last time I saw it was at the Playmill Theater in West Yellowstone. The year would have been 1975, 1976 or 1978. That's a long time ago but I still remember much of the show. It was nice to see it again. Amazingly, the lead role of Tevye was played by Topol. This guy really was Tevye! After the first act, I said to Paige that it didn't even seem like he was acting. Upon the further review, the playbill revealed that he's played the role over 2,500 times including in the 1971 movie! I've since looked up Topol's age and he's 73. He's won a couple Golden Globes and been nominated for an Academy Award. I didn't know any of this before the show but it sure came through in his performance.
What does this have to do with running? Nothing. It has to do with why I didn't run today. We got home from the show after midnight so I got a late start to the day and ended up working late too.
Now I plan to proceed to break one of the cardinal rules of training: I plan to "make up" for the missed run by doubling up tomorrow.
The show was very good. The last time I saw it was at the Playmill Theater in West Yellowstone. The year would have been 1975, 1976 or 1978. That's a long time ago but I still remember much of the show. It was nice to see it again. Amazingly, the lead role of Tevye was played by Topol. This guy really was Tevye! After the first act, I said to Paige that it didn't even seem like he was acting. Upon the further review, the playbill revealed that he's played the role over 2,500 times including in the 1971 movie! I've since looked up Topol's age and he's 73. He's won a couple Golden Globes and been nominated for an Academy Award. I didn't know any of this before the show but it sure came through in his performance.
What does this have to do with running? Nothing. It has to do with why I didn't run today. We got home from the show after midnight so I got a late start to the day and ended up working late too.
Now I plan to proceed to break one of the cardinal rules of training: I plan to "make up" for the missed run by doubling up tomorrow.
Wednesday, May 27, 2009
Bounce Back
OBJECTIVE
5.5 mi.@ 7:37 - 8:36
ACHIEVED
5.64 mi.@ 8:19
5:58 AM 74° 97% 5 mph
Morning came fast! I wasn't sure how I would respond this morning after last night's run. It was a quick turnaround. At the outset, I had a bit a stiffness in my left foot from the pre-half marathon injury. I haven't noticed anything related to that injury for a few days now. The uneven ground and hills must have tweaked it ... ??? It loosened up once I got going.
Today's run ended up being fine. Even better than I expected. I felt pretty good and enjoyed the morning weather.
PRE RUN
weight 161
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
5.5 mi.@ 7:37 - 8:36
ACHIEVED
5.64 mi.@ 8:19
5:58 AM 74° 97% 5 mph
Morning came fast! I wasn't sure how I would respond this morning after last night's run. It was a quick turnaround. At the outset, I had a bit a stiffness in my left foot from the pre-half marathon injury. I haven't noticed anything related to that injury for a few days now. The uneven ground and hills must have tweaked it ... ??? It loosened up once I got going.
Today's run ended up being fine. Even better than I expected. I felt pretty good and enjoyed the morning weather.
PRE RUN
weight 161
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
Tuesday, May 26, 2009
Looking for Hills ... Dying on Hills
OBJECTIVE
Dynamic stretching
1.5 mi. warm up
6 x 75 sec. hill repeats @ 5:50/mi. w/2 min. active recovery
1.5 mi. cool down
ACHIEVED
2.83 mi. WU
6:42 / 7:13 / 6:52 / 6:54 / 7:00 / 7:28
2.65 mi. CD
8:06 PM 79° 77% 9 mph
Nothing went as planned for this run. I didn't know where I was going to find hills so I decided to wait until after work when I could go down to the bayou. Planned to go at 4:30 PM then come back to the office to take care of a project. Wouldn't you know someone drops by my office at about 4:15 for an impromptu meeting. Project starts at 6 pm (I've been at work since 7:45 AM). Project ends at 8 PM. I still haven't run yet .... arghhhh!
I skipped the "dynamic stretching" and headed out for the bayou. I figured I'd go over to the Shepherd bridge because that's the biggest hill I could think of. I knew it was going to be a bit farther to the bridge than the 1.5 mile warm up I was looking for but I just figured that would make up for the skipped stretching (I know, that's not how it works). It was farther than I remembered.
I sized up the hill from the bottom and choose the longest route I could see - a diagonal across the face of the hill (these are Houston hills people so don't imagine anything too drastic ... but there is a decent grade ....) I hit my watch and take off. I could tell I was too slow. At the top I checked my watch and still had about 30 seconds to go. Now what? I ran across the top trying to pick up the pace. The 75 seconds wrapped up and I was into my 2 minute recovery jog trying to figure out how to make these hills that were too short work. Long story, short. I ran the longest diagonal then came straight down and ran an long diagonal in the opposite direction. This isn't how this run was supposed to work out and I wasn't coming anywhere near my targeted time.
I finished it off and schlepped my way back to the parking garage at the office. It was about 9:30 PM. I still had to eat dinner and stopped at Chacho's drive-thru for a couple tacos on the way home.
My head hit the pillow at about 10:30 and I was asleep by 10:32. Obviously I need to find a better location to run this workout.
PRE RUN
water
POST RUN
SlimFast
Later, Chachos chicken fajita tacos - Mexico style (this was my reward for pounding the hills!)
Dynamic stretching
1.5 mi. warm up
6 x 75 sec. hill repeats @ 5:50/mi. w/2 min. active recovery
1.5 mi. cool down
ACHIEVED
2.83 mi. WU
6:42 / 7:13 / 6:52 / 6:54 / 7:00 / 7:28
2.65 mi. CD
8:06 PM 79° 77% 9 mph
Nothing went as planned for this run. I didn't know where I was going to find hills so I decided to wait until after work when I could go down to the bayou. Planned to go at 4:30 PM then come back to the office to take care of a project. Wouldn't you know someone drops by my office at about 4:15 for an impromptu meeting. Project starts at 6 pm (I've been at work since 7:45 AM). Project ends at 8 PM. I still haven't run yet .... arghhhh!
I skipped the "dynamic stretching" and headed out for the bayou. I figured I'd go over to the Shepherd bridge because that's the biggest hill I could think of. I knew it was going to be a bit farther to the bridge than the 1.5 mile warm up I was looking for but I just figured that would make up for the skipped stretching (I know, that's not how it works). It was farther than I remembered.
I sized up the hill from the bottom and choose the longest route I could see - a diagonal across the face of the hill (these are Houston hills people so don't imagine anything too drastic ... but there is a decent grade ....) I hit my watch and take off. I could tell I was too slow. At the top I checked my watch and still had about 30 seconds to go. Now what? I ran across the top trying to pick up the pace. The 75 seconds wrapped up and I was into my 2 minute recovery jog trying to figure out how to make these hills that were too short work. Long story, short. I ran the longest diagonal then came straight down and ran an long diagonal in the opposite direction. This isn't how this run was supposed to work out and I wasn't coming anywhere near my targeted time.
I finished it off and schlepped my way back to the parking garage at the office. It was about 9:30 PM. I still had to eat dinner and stopped at Chacho's drive-thru for a couple tacos on the way home.
My head hit the pillow at about 10:30 and I was asleep by 10:32. Obviously I need to find a better location to run this workout.
PRE RUN
water
POST RUN
SlimFast
Later, Chachos chicken fajita tacos - Mexico style (this was my reward for pounding the hills!)
Monday, May 25, 2009
Pulled Over
OBJECTIVE
5.5 mi.@ base pace
high knees 2x20 sec.
bounding 2x20 sec.
ACHIEVED
5.63 mi.@ 8:07
high knees
bounding
5:46 AM 66° 96% 0 mph
So I'm enjoying my Memorial Day morning run. Basking in the thought that there's no work for me today. Even though I started a bit later than usual there's hardly any traffic on the roads. I'm happy to be starting a new training cycle with an approach that I'm eager to try out. Today's prescribed distance of 5.5 miles is different than I've run before and while the drills following the run aren't new, I'm hopeful that they will improve my running efficiency.
I'm running along Cypresswood Drive by Meyer Park and I get "pulled over" by a Harris County sheriff for running in the road. "Do you know it's illegal to run in the road?" the officer asks me after getting my attention with a blast from his siren and a yell to, "Come over here!" I'm thinking this is going to be too easy to carve this muscle head to pieces but, resisting every urge and impulse I was experiencing, I just said "Yes, sir." to the man with the gun. I was just hoping it would be easier this way. And it was. "Get on the side of the road and get going," he said after reminding me it's Memorial Day and how do I expect cars to see me. This one-sided dialogue just invited too many possibilities. I'll just let them all go as I got up on the sidewalk-less side of the road and continued my interrupted run. Must be a slow day at the precinct! I'm only mad that I wasn't pulled over for running too fast!
PRE RUN
weight 162
water
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
5.5 mi.@ base pace
high knees 2x20 sec.
bounding 2x20 sec.
ACHIEVED
5.63 mi.@ 8:07
high knees
bounding
5:46 AM 66° 96% 0 mph
So I'm enjoying my Memorial Day morning run. Basking in the thought that there's no work for me today. Even though I started a bit later than usual there's hardly any traffic on the roads. I'm happy to be starting a new training cycle with an approach that I'm eager to try out. Today's prescribed distance of 5.5 miles is different than I've run before and while the drills following the run aren't new, I'm hopeful that they will improve my running efficiency.
I'm running along Cypresswood Drive by Meyer Park and I get "pulled over" by a Harris County sheriff for running in the road. "Do you know it's illegal to run in the road?" the officer asks me after getting my attention with a blast from his siren and a yell to, "Come over here!" I'm thinking this is going to be too easy to carve this muscle head to pieces but, resisting every urge and impulse I was experiencing, I just said "Yes, sir." to the man with the gun. I was just hoping it would be easier this way. And it was. "Get on the side of the road and get going," he said after reminding me it's Memorial Day and how do I expect cars to see me. This one-sided dialogue just invited too many possibilities. I'll just let them all go as I got up on the sidewalk-less side of the road and continued my interrupted run. Must be a slow day at the precinct! I'm only mad that I wasn't pulled over for running too fast!
PRE RUN
weight 162
water
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
Sunday, May 24, 2009
May 24 – 30 Training Schedule
Sun: Rest
Mon: 5.5 mi.@ base pace
high knees 2x20 sec.
bounding 2x20 sec.
Tue: dynamic stretching warm up
1.5 mi. warm-up @ recovery pace
6x75 sec. hill reps @ 1 mi. pace w/2 min. active recoveries
Wed: 5.5 mi.@ base pace
resistance workout
Thu: dynamic stretching warm up
5.5 mi.@ base pace w/6x75 sec. intervals @ 3K pace "sprinkled in"
Fri: 5.5 mi.@base pace
resistance workout
Sat: 9 mi.@ base pace
Mon: 5.5 mi.@ base pace
high knees 2x20 sec.
bounding 2x20 sec.
Tue: dynamic stretching warm up
1.5 mi. warm-up @ recovery pace
6x75 sec. hill reps @ 1 mi. pace w/2 min. active recoveries
Wed: 5.5 mi.@ base pace
resistance workout
Thu: dynamic stretching warm up
5.5 mi.@ base pace w/6x75 sec. intervals @ 3K pace "sprinkled in"
Fri: 5.5 mi.@base pace
resistance workout
Sat: 9 mi.@ base pace
Friday, May 22, 2009
Recurring Theme ... Still Sore ... and Slow
OBJECTIVE
4 mi.@ 8:04
ACHIEVED
4.04 mi.@ 8:36
5:28 AM 67° 92% 5 mph
I scrapped the scheduled tempo run today since I'm not going to Colorado for the 10K on Monday. I'm still feeling too beat up from the half to make it worth the time and effort to travel to Boulder.
Now I just need to work on getting my feet back under me and feeling strong again. The singular focus is October 3 in St. George with a little 10K in Atlanta on July 4 to break the monotony.
PRE RUN
water
POST RUN
water, multivitamin & oatmeal w/1% milk
4 mi.@ 8:04
ACHIEVED
4.04 mi.@ 8:36
5:28 AM 67° 92% 5 mph
I scrapped the scheduled tempo run today since I'm not going to Colorado for the 10K on Monday. I'm still feeling too beat up from the half to make it worth the time and effort to travel to Boulder.
Now I just need to work on getting my feet back under me and feeling strong again. The singular focus is October 3 in St. George with a little 10K in Atlanta on July 4 to break the monotony.
PRE RUN
water
POST RUN
water, multivitamin & oatmeal w/1% milk
Thursday, May 21, 2009
Evening at Memorial Park
OBJECTIVE
4 mi.@ 8:04
4 mi.@ 8:04
ACHIEVED
4.16 mi. @ 8:02
7:30 PM 82° 56% 8 mph
Stopped at Memorial Park for a run on the way home from work.
PRE RUN
POST RUN
chocolate milk, apples & hamburger
Wednesday, May 20, 2009
Still Sore ... Thanks to Micro-Tearing???
OBJECTIVE
4 mi.@ 8:04
ACHIEVED
4.04 mi.@ 8:23
5:35 AM 57° 88% 0 mph
Today's run was a carbon copy of yesterday's. The weather was the same. My pace was the same. And, surprisingly, my legs felt the same. I still have a lot of soreness. It feels like I ran a marathon instead of a half. I suppose it's the descent on the Ogden course that activated muscles I'm not used to using here in the Houston flat lands.
I'm still considering racing this weekend. I would like to go to Boulder for the Bolder Boulder 10K but the hassle of traveling may win out. There's a 5K in The Woodlands on Saturday. I can't seem to find anything local for Monday's Memorial Day - which surprises me. If I'm still feeling like I am now I don't need to worry about racing!
PRE RUN
weight 161.5
POST RUN
water, multivitamin & oatmeal w/1% milk
4 mi.@ 8:04
ACHIEVED
4.04 mi.@ 8:23
5:35 AM 57° 88% 0 mph
Today's run was a carbon copy of yesterday's. The weather was the same. My pace was the same. And, surprisingly, my legs felt the same. I still have a lot of soreness. It feels like I ran a marathon instead of a half. I suppose it's the descent on the Ogden course that activated muscles I'm not used to using here in the Houston flat lands.
I'm still considering racing this weekend. I would like to go to Boulder for the Bolder Boulder 10K but the hassle of traveling may win out. There's a 5K in The Woodlands on Saturday. I can't seem to find anything local for Monday's Memorial Day - which surprises me. If I'm still feeling like I am now I don't need to worry about racing!
PRE RUN
weight 161.5
POST RUN
water, multivitamin & oatmeal w/1% milk
Tuesday, May 19, 2009
Shakeout
OBJECTIVE
4 mi.@ 8:04
ACHIEVED
4.03 mi.@ 8:23
6:09 AM 54° 82% 0 mph
Had to get moving this morning. Legs are still sore from Saturday's half but my left foot was feeling much better.
PRE RUN
weight 162.5
POST RUN
SlimFast, multivitamin & oatmeal w/1% milk
4 mi.@ 8:04
ACHIEVED
4.03 mi.@ 8:23
6:09 AM 54° 82% 0 mph
Had to get moving this morning. Legs are still sore from Saturday's half but my left foot was feeling much better.
PRE RUN
weight 162.5
POST RUN
SlimFast, multivitamin & oatmeal w/1% milk
Sunday, May 17, 2009
May 17 – 23 Training Schedule
Sun: Rest
Mon: Rest
Tue: Easy 4 mi.@ 8:04
Wed: Easy 4 mi.@ 8:04
Thu: Easy 4 mi.@ 8:04
Fri: 6 mi. w/4 mi. Tempo @ 6:47
Sat: Easy 4 mi.@ 8:04
Mon: Rest
Tue: Easy 4 mi.@ 8:04
Wed: Easy 4 mi.@ 8:04
Thu: Easy 4 mi.@ 8:04
Fri: 6 mi. w/4 mi. Tempo @ 6:47
Sat: Easy 4 mi.@ 8:04
Saturday, May 16, 2009
Sandbagger's Special
Ogden Half Marathon
Unofficial 1:31:35 (new PR pending)
Yes, I am still injured but the injury forced me to run the smartest race I've ever run.
... more later ....
Unofficial 1:31:35 (new PR pending)
Yes, I am still injured but the injury forced me to run the smartest race I've ever run.
... more later ....
Thursday, May 14, 2009
I suppose training for 4 months just to get injured on my last training run, 48 hours prior to the race isn't the worst thing .... I can't believe it is happening. In fact, that's what I yelled out immediately when my foot was hurt, "This can't be happening!" I was two miles from the house and caught the edge on the elevated sidewalk and grass/dirt 2-3 inches below. My self-diagnosis is strained ligaments on top of my left foot. I'm walking with a limp and running is out of the question.
The irony is that on two occasions earlier this week, I was thinking about injuries. Coming home from Monday or Tuesday's run, I thought wouldn't that be stupid to catch an edge on the sidewalk this close to the half. Fortunately I'm much too experienced for that to happen. (This came to mind at a place that this same thing happened before; a long time ago and not nearly as severe.)
My other injury thought was. It seems most of the other runners I know seem to be battling injuries right now. I'm sure glad I'm not.
... the whole thing is pitiful ....
It's not as bad as dropping a bottle of wine on your foot less than a week from a marathon though. This actually kept a person I know from running Chicago 2007 (not a bad one to miss given the circumstances!).
The irony is that on two occasions earlier this week, I was thinking about injuries. Coming home from Monday or Tuesday's run, I thought wouldn't that be stupid to catch an edge on the sidewalk this close to the half. Fortunately I'm much too experienced for that to happen. (This came to mind at a place that this same thing happened before; a long time ago and not nearly as severe.)
My other injury thought was. It seems most of the other runners I know seem to be battling injuries right now. I'm sure glad I'm not.
... the whole thing is pitiful ....
It's not as bad as dropping a bottle of wine on your foot less than a week from a marathon though. This actually kept a person I know from running Chicago 2007 (not a bad one to miss given the circumstances!).
Irony & Injury
I may not be running Saturday. Let's just say I was feeling like Wile E. Coyote in this video. After starting a bit slow, everything was going great until I hit the wall (a.k.a. caught the edge of a sidewalk and really screwed up my foot). I walked it in.
Now Playing Requests
You asked about this, Mom. The first, of course, is the original Frank and Nancy Sinatra version. The remake is Nicole Kidman (yes, the actress) and Robbie Williams. If you want to vote, just do it by commenting. I haven't figured out a good way to segregate this from my running stuff on the blog.
Wednesday, May 13, 2009
Cold, Hard Fact ... 1:30 is Not in the Cards
... more to follow ....
OBJECTIVE
6 mi. incl. warm up, 4 mi. tempo @ 6:47, & cool down
ACHIEVED
WU 1.01 mi.
6:43/6:46/6:46/6:54
CD 1.12 mi.
6:13 AM 74° 93% 5 mph
Tough run. I hit my times over each of the first three miles but was dying over the fourth mile. This pace is only 5 seconds slower per mile than the pace for a 1:30 half marathon. Based on this, how I've felt in training runs over the last couple weeks, and my 10K race three weeks ago, it's not reasonable to expect to run 1:30 in Ogden. Oh sure I could go out at that pace and hope for some "race day magic". But the reality is that I'm not at the same fitness level that I was in January. I realize now that the change up I made in my training to focus on speed has jeopardized my endurance.
I know that I have more speed than I have endurance but for some stupid reason I have to keep learning it over and over again. Leading up to the Houston half marathon I was logging 50 mile weeks. More recently, I've barely worked back up to 40 miles per week. If I want to be successful over distances, I flat out have to log miles and forget about speed work.
As for my Ogden strategy, I'm still working on it.
PRE RUN
weight 161
sleep 7:00
POST RUN
SlimFast & multivitamin
OBJECTIVE
6 mi. incl. warm up, 4 mi. tempo @ 6:47, & cool down
ACHIEVED
WU 1.01 mi.
6:43/6:46/6:46/6:54
CD 1.12 mi.
6:13 AM 74° 93% 5 mph
Tough run. I hit my times over each of the first three miles but was dying over the fourth mile. This pace is only 5 seconds slower per mile than the pace for a 1:30 half marathon. Based on this, how I've felt in training runs over the last couple weeks, and my 10K race three weeks ago, it's not reasonable to expect to run 1:30 in Ogden. Oh sure I could go out at that pace and hope for some "race day magic". But the reality is that I'm not at the same fitness level that I was in January. I realize now that the change up I made in my training to focus on speed has jeopardized my endurance.
I know that I have more speed than I have endurance but for some stupid reason I have to keep learning it over and over again. Leading up to the Houston half marathon I was logging 50 mile weeks. More recently, I've barely worked back up to 40 miles per week. If I want to be successful over distances, I flat out have to log miles and forget about speed work.
As for my Ogden strategy, I'm still working on it.
PRE RUN
weight 161
sleep 7:00
POST RUN
SlimFast & multivitamin
Tuesday, May 12, 2009
What Pace?
I've run four marathons. Two have gone well (St. George 2007 and 2008); two haven't gone so well (Ogden 2008 and Austin 2009). I'm by no means experienced enough to be offering advice but why should I let that stop me now?
It seems the key to a successful marathon (or other distance race) is choosing the appropriate time goal. Choose too fast of a time and you're almost certainly going to blow up along the way (see my Austin effort ... rocking along for 15.5 miles then it was "game over"). Choose too slow of a goal and you'll finish wondering what you could have done had you made a more committed effort. The thing about marathons is that you can't go out and run another one the following week or month. I haven't perfected the art of choosing the proper pace but here are a few things I consider.
First, take a look at your recent race efforts. What were your times? How did you feel? Your most recent race can be a good indicated of your current fitness level.
Second, convert your recent race efforts to an equivalent marathon time using each of the following:
runbayou.com
attackpoint.org
mcmillanrunning.com
(there's also one at runnersworld.com and runworks.com)
These converters will give you a range of possible goal times for your
upcoming marathon.
I like to plug in a 5K, 10K, and half race to see what the converters think I can cover 26.2 miles in. If you're like me the trend you'll see is that your converted marathon time off your 5K race time is faster
than your marathon time for your 10K which is faster than your half. This suggests to me that I haven't built the proper endurance to trust the converted 5K time or 10K. The half is more reliable unless it was just a particularly bad day for some reason or it was far enough in the past that your fitness level was different. The converted half time may also reflect more endurance than I have trained for so it's probably not a bad idea to add 5 minutes to the converted half time.
This should offer some idea of how to arrive at a reasonable goal time for a marathon. The tricky part is that for a marathon all of this calculating is still very subjective. The converting tools don't take into account differences in terrain, weather, weight, nutrition, hydration, rest, mental outlook, etc. Any or all of these - and more - can come into play. But the converters can give you a frame of
reference.
>From there you can get a pace band to wear during the marathon to track your progress. I've gotten into trouble before when I have failed to
"stay in the mile." What I mean by that is just concentrating on running the current mile at the assigned pace. If you've set your goal pace correctly, this should almost always be do-able. There have been times when I start thinking about how much farther I have left to run. Worrying about how I feel now and worrying even more about how I'm going to feel later. This has led to thoughts of being overwhelmed and negativity. Before and after this year's Boston marathon I watched and read several interviews and comments by elite runners. I heard a few of them talk about the negative thoughts and the hard parts that inevitably come during a marathon. If the elites deal with this, is there any
reason to think a regular Joe like me isn't going to have to deal with the same challenge? Stay positive out on the course! This is always very important for me because I tend toward pessimism.
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