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Training Journal: 11/12 - 11/17/2012

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




Threshold Run
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

1:00/:30 (Easy)
1:00/:10 (@MP)
Free form (.5 mile Easy x 2)
1:15/:10 (@HMP)
1:30/:10 (@10KP)
:30/:20 (Easy)

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.

Specific-Endurance Intervals
1 mile easy
4 x 1.5 mi @ HMP w/ 2 min rec
1 mile easy
10 x 10 sec hill sprint
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Member Comments About This Blog Post
    Wow. Great job.
    1984 days ago
    Good job. I must admit that even with the 14 mile run where I did the first 12 easy I had a lot of negative chatter. It was as if that easy pace left room for my negative self talk. Good job on making your paces for that final 10 miles. Why the back to back hard runs. Is it from pushing back that threshold run. Yes I know I should be speaking, but I'm at week 9 and all my workouts are relatively easy. Aren't you 2 weeks from your goal race.

    Make sure you get recovery, at this point I'd say that comes before finishing any particular workouts.
    1984 days ago
    1984 days ago
    Catherine.... perseverance.... the sign of a truly great runner.
    It is also okay to adjust and change one's training plan in response to one's physical recovery needs.

    For me, it is difficult to determine how much is mental and how much is physical.
    You are usually pretty darn good at this!!!
    1984 days ago
    Your speed and dedication to your training program is amazing!
    These last weeks before the race are demanding,
    but your strength and endurance sounds great.
    1985 days ago
  • MR.NET1
    1985 days ago
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