Training Journal: 11/12 - 11/18/2012
Sunday, November 18, 2012
WEEK 19 (of 21)
Goal Race: California Marathon (12/2/2012)
Goal Time: 4:25 (BQ)
Goal Pace: 10:06 /mi
Miles Last Week: 43
Target This Week:38
Distance: 9 miles
1 mile easy
3 miles @MP (9:50 - 10:06)
0.5 mile easy
2 miles @HMP (9:20)
0.5 miles easy
1 mile @10KP (8:50)
1 miles easy
Free form (.5 mile Easy x 2)
Splits: 10:22 / 9:06 / 9:00 / 8:44 / (11:10) / 8:21 / 8:17 / (13:16) / 7:53 / 10:31
Notes: First take-away from today's run is the obvious benefit of the 3 days of recovery / rest before the workout. I've been wondering just how much improvement I will get from the taper prior to the race, so this is encouraging. Second observation is that mile 8 is only 3 seconds slower than my last Magic Mile. I'm still not sure that means I have increased my raw speed by a lot, but it is obvious that my stamina (fatigue resistance, specific endurance, etc.) is much improved. Finally, I'm no longer sure what the best intervals are for the race itself. Over short(er) distances, 1:00/:10 is not right for race pace. But I know from experience that the brain makes adjustments when it is faced with 26.2 miles. Saturday's long run should help with that determination.
Marathon Pace Run
Distance: 20 miles
10 miles easy (11:00 - 12:00)
10 miles @ MP (9:50 - 10:06)
Splits: 11:05 / 11:03 / 11:07 / 11:18 / 11:04 / 11:23 / 11:01 / 11:27 / 11:15 / 11:19 / 9:56 / 10:03 / 10:09 / 9:54 / 9:52 / 10:00 / 10:06 / 10:00 / 10:05 / 9:53
Notes: I did not have fun today. This was a very difficult run, probably the hardest long run I've had in a long time. It was 20 miles of discomfort. The reason was simple: I wasn't fully recovered from Thursday's workout. I started feeling tired just a few miles into the run and struggled mentally for most of it. At 8 miles, I really Did ... Not ... Want ... To ... Run 12 more miles, much less increase my pace to race pace after 10. But I ran the miles anyway and hit the paces (just barely).
It did give me a chance to test which intervals work best when I am tired. For the easy miles, I tried :50/:30, 1:00/:30 and finally settled on :40/:20. For the race pace miles, I tried :50/:10, 1:00/:10, :45/:10 and finally settled on :40/:10. In both cases, shorter run segments worked better, even if it meant less walking (in the easy miles) or slighter faster running (in the race pace miles).
I am not looking forward to tomorrow's run. I will wait until later in the day to give myself as much recovery time as possible.
1 mile easy
4 x 1.5 mi @ HMP w/ 2 min rec
1 mile easy
10 x 10 sec hill sprint
Distance: 6 miles
1 mile easy
5 miles @MP
Splits: 10:52 / 9:35 / 9:45 / 9:39 / 9:35 / 9:30
Notes: An interesting run. We went to the opera this afternoon, so I went to the gym this evening to run. I was pretty sure that I would need modify the original plan because of yesterday's hard run. Not too long after I arrived at the gym, I heard an announcement over that loud speaker that the gym would be closing in 1 hour (so much for a 24 hour gym; not on Sundays, evidently), so that settled that. I decided to do one warm up mile and then as many race pace mile as I could squeeze in before either the gym closed or I pooped out.
My legs were very tired at first (no surprise there). They felt a little better after the warm up mile, but not what I'd call great. I had done that first mile using :50/:30 intervals. I switched to :40/:10 for mile 2. I was a little faster on that mile than I wanted, so I switched to :35/:10 for mile 3. Didn't slow down to race pace, so went down to :30/:10 for mile 4.
Then an interesting thing happened. I started feeling pretty good. I found myself picking up speed and starting to wish that I didn't have to stop after 6 miles. Wow.
Legs are still tired, however. But with :30/:10 intervals, they wanted to run. I wonder how long I would have lasted?