August 10th, 2009
Had a soaking 16 mile progression run yesterday, so wet I managed to short my Shuffle (the on/off button stop working). Since I’ve already fried one Shuffle, I knew what to do: dipped it in water when I got home and then shook it out – salt deposits are more evil than water. Pace for the 16 started with a 9:00/mi and finished with a 7:32/mi, averaging 8:29 for the run, culminating in a 71.5 mile week.
That wrapped up my first two consecutive weeks in the 70s. I’ve only had one 72mi week while peaking for my May Half, so I’m pretty happy with how normal it feels. I remember being kinda pensive in the Spring when I imagined this marathon cycle with its raise in mileage but like most things, thinking about it is harder than actually doing it.
The mileage plan for the next few weeks is one more 70mpw, then I sneak up to 76mpw for the following two weeks. With this gentle mileage build, the harder workouts ahead become the main physical push without the added stress of a bunch of new miles on top of it. Hopefully this’ll keep my legs happy throughout.
I’m looking forward to this week, Hudson finally gets the party started: Tomorrow’s workout resembles a regular interval session instead of fartlek (4x5min@10k pace) and Friday moves to standard tempo work (2x15min@HP w/1min rec.). His slow build worked out great though, it was exactly what I needed after being out of the “fast running” loop for a couple months.
Today was a 7.5 mile recovery run with hill sprints at the end. The one thing I’m discovering at 70mpw is that I have a real reason for recovery pace – my legs ask for it. In general, I rarely do recovery runs as McMillan prescribes, usually the slow end of the easy scale is enough, but now…slogging feels yummy.
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I was puzzled about Hudson never calling them “Recovery”. It’s always “Easy”. But yes, Monday is recovery day!
I’m not an iPod runner, but friends have told me that sweat kills iPods. It’s a pity they’re not waterproof. Hope the rinse-out works.
Great job on the mileage!
I don’t know what the weather was like in PA yesterday, but it was hot and humid here. Thumbs up on that progression workout. And the rest.
Re: running slow for recovery runs. I can’t tell you how many conversations I’ve had with lower mileage runners who all ask, “Why do you run your recovery runs so slllloooowww?!”
I tell them to run successive weeks in the 90 mile range for a month or two and see how fast they end up running those recovery days. No one believes that you really do have to slow down on certain days once you’re piling on the miles.
Very impressive week, congrats. It will be interesting to see how the big mileage and greater weekly average plays out in the race. The PR is going to be huge, how big will be fun to see. Any other tune-ups or evaluation races on the schedule other than PDR?
Jim, good job on your mileage, a 70-mile week so soon after S.F. You’re a monster.
Julie, you do enjoy those leisurely recovery runs every once in a while.
Jhowdy (look, everyone who’s checked in so far has a name starting with J…cue Twilight Zone music), I don’t have anything for sure yet. There isn’t much to choose from at that time that’s not a 5K. Speaking of, congrats on your new PR! Zippy time, mister…no more sandbagging from you.
My take is that “recovery run” is a misnomer. It should be “preparatory run”. Run easy enough on the day/days prior to a key workout so you can do that workout well.
On the drowned shuffle problem (or phone). Another tip is to put the device in a plastic lunch box containing some silica gel, in a sunny place. After a week or two, see if it works.
Ewen, that’s a brilliant twist… “preparatory run”. It totally is! I don’t think of it as fixing the last run so much as preparing for the next. Thanks for the lunchbox tip, luckily the little rinse did the trick so all is well.
Thank you. I sandbagged right into an 80th place finish! I’ve got’em right where I want’em for next time.
Maybe it’s a good indicator the training is on track…I hope.
Thank you. My efforts moved me all the way up to 80th place overall! I don’t get to hang out with the zippy crowd.
What race is 15 weeks from now? Is that Philly? If you’ve posted it before and I missed it, I apologize.
My running partner was complaining about our “slogging” the other day, but I reminded her that it was like 80+ degrees out and super humid. It’s not only the 70mpw that’s making you slog, but also this nasty summer weather. I’m sure all will improve with the fall.
I just cracked open Hudson yesterday in preparation for CIM in December. I’m a little apprehensive about giving up my beloved Pfitz, but I’m also ready for a change. I might even do my first hill sprint today. jhowdy, 80th sounds pretty damn zippy to me!