November 1st, 2009
Alright! 333 miles for October, a mileage PR and my body’s behaving wonderfully, no tweaks or sluggishness, knock on wood. Here’s how October looked (click it for real size):
Now on to today… a “Hard 20″: 1 easy, 18@GMP+20sec., 1 easy. I’ve been working with 7:30s as my GMP, even though I’ve been waffling about what my goal actually will be. It’s just an easy number to deal with. So today’s goal was 7:50s for the 18 portion.
The weather was perfect, 55 and overcast, touch of rain at the beginning and some light wind. It went swimmingly, ending up with 7:46 avg for the 18, 7:51 avg for the entire run. With this result, I’m thinking 7:30 is back to being a reasonable GMP, so forget 3:18, sub 3:17 is what I’ll be shooting for. Yay.
In another reconsideration move, I mentioned I was going to do 90miles this next week. After some back and forth with one of my favorite posters on MRT, A Muse (whom I consider the Running Buddha at the RW forums with his generous and sage advice) I realized that this was not the wisest placement for a 90.
When I saw A Muse’s peak volume week landed 6 weeks out, I went and looked at Pfitzinger and Daniels and saw that they, too, peak at 6 weeks, so it wasn’t making sense to me to have my highest volume come 3 weeks out, especially when it’s also my hardest quality week. That’s what I get for following Hudson’s plan as written, I was supposed to think about it and adjust, but was lazy.
So I’m going to keep it around 81 for the third week in a row. Like I wrote in the Hudson thread, the only reason I’d be going 90 is to assuage my ego and my ego’s not running Philly. I’ll save 90 for the Boston cycle. That means I also get to skip the one double in the plan, since I don’t need to split that day up now.
Lastly, I’m subtracting some mileage from my taper weeks because Hudson would have me at 70 the week preceding race week and that doesn’t seem very taperish to me. So today was my last 20 of the cycle! Next weekend’s LR will be 17 (thank you, A Muse).
The week ahead looks like this:
Mon: 8 w/10 hill sprints
Tues: 12 w/8x2min @ HP
Wed:14 last 7 moderate
Thurs: 8 or 9 easy (supposed to be another progression but I’ll see how I feel)
Fri: 14 w/10MP
Sat: 8
Sun: 17
Crossing fingers there’ll be no life drama interweaving said schedule, just some steady running. Later, fellow running fiends.
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Tags: 14 Responses to “Confidence Returned”
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Holy cow! You are going to ROCK this race. I can’t wait!
Just found your blog. Your fast!
I had great weather here too, just perfect and mine was also the run I needed today…..I thought the same thing, “restored confidence”.
WOOHOO, we are going to ROCK Philly!
Okay, you’ll be showered by the time I’m done, but whatever, you’re going to be rocking 45 minutes in front of me.
I can’t wait to see you run philly!
Good decision lady. Like Dog, I can’t wait ’til Philly!
Flo, Excellent! I did my max week 3 weeks out last time (95!) and learned not to do that any more. As for sub-3:17, well of course!
Is there tracking at Philly?
Hugs to you all, as usual. The support I get here is priceless.
BB, I predict there’ll be a far smaller differential between our times and not because I’ll bonk. 3:50 has your name on it.
Jim, they say there’s some tracking but it has to do with emails and text messages or pagers. Does anyone use pagers anymore?
Great month of miles! I can’t wait to see what you do in this marathon. I think you are gonna surprise yourself!
Excellent month Flo. I still reckon you should shoot for the metric 4:36 per km goal MP — not that easy to work with I admit, but slightly less scary than the beautifully rounded, easy to work with (and possible) 4:30 per km.
Ah. a math problem from Ewen. (crunches numbers) 4:36 min/km = 7:24 min/mile, 4:30 min/km = 7:14 min/mile.
Flo’s been training for 7:30 min/mile. That’s a 3:16:xx finish. The splits are simple: 7:30, 15:00, 22:30, 30:00 etc. I think all marathons in the USA use mile markers, although some (like Boston) also have timing mats at 5km intervals. Having km markers must be kinda neat, with the more frequent checks on progress, but fitting 42 of them on a pace band might be tricky.
Thanks Jim. Even though Flo’s been training for a 3:16:XX, it wouldn’t surprise me at all if she ran 3:14 (4:36 per km). Or, if the stars align, 3:09:52 (4:30 per km).
4:30 per km is a beautiful number on courses in metric countries. Even simpler than 7:30 per mile – 4:30, 9:00, 45:00 at 10k etc. But, sometimes I yearn for the infrequent mile markers you guys have – ‘only’ 26 splits for a marathon!
I can’t wait for the race results either! I wish I was there to see you!
Speaking of the metric system, I just ran my first race (half) and yes, there were km markers as opposed to the miles on my Polar. After a while, I couldn’t help but count down the kms…the markers were huge and red and in-your-face!
Another funny thing this mile-km reminds me of is a Reebok tee I saw. The front said ‘Got Miles?’ So, I thought yea pretty cool. Unfortunately, the back had this: 21.097.
Lol, Ewen, you just won’t be happy till I’ve gone to the other side. For some reason, I have a total mind block with Metric, even though it’s gotta be infinitely easier, Imperial is too ingrained in my pea brain.
Priyanka, congrats girl!! Very happy for you getting that first Half down…now, more to come!
Nice work on the mileage! Sounds like it’s working well for you. I know I’ve said it before, but it is great to know that there’s people like you out there doing so many more miles than me. It gives me ammo when my body starts talking back to me. “If they can do it, you can,” I tell it. :-)