October 20th, 2009
I love rain but 4 days straight of it was a little excessive. The first day, Thursday, I did 14 @ 8:47 in an unending onslaught of rain, with the promise that by doing 14, I’d get to take the next day off. I was smiling like a loon for most of it, just because I knew I looked like a kook out there, but I had my trusty rain jacket and cap, so aside from some chilly hands at the end, all went well.
Friday was off (first day off in a month, so I loved it), then Saturday was another damp run, 16@8:13 (last 6 miles were a little under 8:00) and then Sunday, 10@8:35. So even with the day off, I still racked up 70.18 miles for the week.
Yesterday was 8@8:22 w/10 hill sprints. Then today, there wasn’t anything interesting on the menu because I was supposed to have done a race or time trial on Sunday as per Hudson, so he figured I was still recovering today. So I took next Tuesday’s workout which looked kind of fun, and did that today. The workout was 10 miles w/6miles from MP accelerating to HMP. Gorgeous day for it, too. Everything went as planned, started the fast bit with 7:30 finishing with a 7:05, avg. 7:17. Pace for the entire run – 7:50.
This is going to be my first 80 mile week! Got a couple of these, then one 90 mile week and then taper time. Can’t believe it’s already closing in already. The rest of the week has a couple easys (one of which I’m taking to Smile hill because I want to get some hills in each week for the next few weeks). Then Friday has a dense little speed/LT session, 10 with 10x1k@HP/10k pace w/1min recoveries, short easy on Saturday and then 24 on Sunday.
I remember at Steamtown when I passed the 22 mile point thinking, “ok, this is as far as I’ve ever gone, let’s see what happens now.” Of course, my feet were pulp by this time, so I also interjected Ow and Fuck into those thoughts, but the gist of it was finally realizing the unknown. So I’m happy to be doing 24 this time round. Not that I see it being any different from the 22s, but still, it’s good.
On other news, they found Nick’s car! The bad news is, it was at a chop shop so it’s ruined. The good news is, they caught the asshole who did it! The bad news is, Nick had to sit in court for 3 hours today so he could stand up and swear to the fact that it was his car and he had locked it. I’m thrilled that they caught the creep since so often this type of crime ends up with no one to take the blame so at least there’s that. Hopefully the insurance company will give Nick something good to work with as far as compensation.
And that’s it for today, my lovelies. I’m off to Trader Joe’s for some of my new favorites frozen foods. I’m loving their little individual quiches (I’m always up for a crust fix) and their frozen Chicken Tikka Masala is very close to restaurant quality (add a piece of their garlic naan and I’m in heaven).
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Hmmm, getting intense now. Good job on the MP-HMP progression, and the 80-mile week. That 10 X 1K looks like hard work. This lies in front of me, too.
Puzzled about Nicks second question. Would it be less of a crime if the car were unlocked?
90 miles. Nice.
You won’t regret doing a 24 miler. It’s very good for your marathon head.
I just ordered a Hydrolite on your recommendation many moons ago. At $40 from BackCountryOutlet.com I couldn’t resist.
So…are you still thinking 3:20? Or is it too soon to prognosticate?
Jim, that’s right, I didn’t even think of that (re: crime if left unlocked). Seriously, that was a stupid question.
Julie, following in your footsteps but only for one week. Cool on the jacket, I made great use of this last weekend.
Goal time…not yet committing to an absolute though definitely yes on sub 3:20, just not sure how much sub is. I still have 5 quality runs and a couple MLR progressions before taper begins. Actually, maybe I should call it 6 quality runs since the weekend after next is 20 w/18@MP+20sec (not an Easy run, anyway).
I missed you at the Asbury Park Marathon this weekend Flo. Hudson probably would have wanted you out there with me. It was bad but at least it wasn’t a constant pouring rain. I’ll tell you all about it on 11/22 (more likely at the expo, since you’ll be way ahead at the race).
Julie – Flo’s training paces are based on 7:30 marathon pace. That’s a 3:16ish marathon or maybe a bit faster if the conditions suit, but she’s all nervous about it. Well OK, that last one was a 3:51 after all, but she’s acing most of her workouts. Just sayin’.
Flo,
So happy to hear things are lookin’ up for you. If it weren’t so annoying and guaranteed to stick in your head, I’d sing you the Annie song.
My leg update is I managed 16 relatively comfortable miles on Sunday though today’s 7 were not comfy at all. Hoping things are settled enough to do 18 next Sunday and a final 20 the week after. Fingers are crossed. Hope to see you in Philly at a forum encounter or whatever to high five you! You are going to have flames coming off you in this race! And they will be bluish flames indicating more complete and efficient combustion.
Progman, I am uber impressed with you that you raced, it was SO windy day (not to mention wet)! While I was loping along in easy mode I didn’t have the faintest regret of not racing or doing a time trial. I’d love to meet up with you at the Expo. I know I’m meeting up with those fab gals from the women’s BQ thread as well, so we’ll have to figure it all out as it gets closer.
Todd, that is so cute (the bluish flame, etc.) You’re such a smart science-y guy, eyedoc…very cool trait. So I’m very glad you got the 16 in and feeling good. Pooh on the 7 though. I’ll cross fingers and toes for you, too. I’m willing the Running Gods to heal you and bring you ready and able to kick some Philly Ass!! Ditto the above about the Expo, that would be cool to see you there, or if someone arranges something else (I’m not in host mode at all and I’m not sure if the Women’s BQ gals are doing lunch or dinner yet). But we will see each other somehow!! Even if it’s after to congratulate each other.
Jim, you sly one. Let me ask you this though, when we train at 7:30 MP, don’t we have to consider the water stops? Like, doesn’t that mean you’d have to run about 5sec/mile faster than goal to get the intended result?
Flo – Water stops don’t add much. I briefly slow to easy pace, and if someone alongside me skips the station I’m usually back with them quite quickly. If I had to put a number on it, it would be 2 seconds lost, then regained with a little surge. And that does not happen every mile. If you walk through, it takes longer, but you still mostly get it back. Hills and headwinds do cost time though.
On the other side of the scale, there are the taper effect, race day adrenaline, and guts. These can create a race that defies expectations. We’ve seen a few of those lately!
I’m always amazed with your training. Nice job with the mileage. I’m only about half-way to your number LOL!
It’s great that you’re able to run all days. I manage with 4/wk and still need a recovery nap after each run!
Agree with you on the tikka and naan.
AWESOME training this week! I am amazed that you can run in the ran like that. I can see once in awhile, but those higher mileage runs? No way. Keep working hard. I’m thinking you’re going to really surprise yourself this next marathon!
Ps. Is the Chop Shop the dump?
Jim’s not sly, he’s just making an honest assessment. I’d go with closer to 3:15 than 3:20.
Have fun with the 24 miler – as Julie said, good for the confidence.
Great news about the car – catching the thief I mean.
Found your blog through LA Runner’s. Great running! You’ll inspire me while I’m trying to get back on ‘the running track’ so to speak. I used to run years ago, competitively, and had some potential to get better…but then -well life happens…I want to get back to it and am unsure of my goals/plans, etc. Right now, I ‘m just ‘getting out there’ and running through the tired legs and negative thoughts – the beautiful fall air helps alot though
. I started a blog to detail my journey/life/yoga/food, etc…I’d love any advice/comments if you wish to check it out and/or add me to your roll. I love finding blogs like yours! Take care wonderwoman!!
Per usual awesome running! I can’t believe you can run so much with little rest. I mean I can’t do that, but Philly will be my first marathon and I’m just trying to finish sub 4.
As for the weather… it is so crazy here – cold, windy, and rainy for a week and now beautiful sun, i don’t get it. I’ve been so unsure of how to dress and a few times had to go home to completely change.
P.S. I LOVE the Chicken Tikka Masala at TJ’s
Priyanka, naps are good! Mileage is all relative, I never thought I’d be doing 70 a year ago, it just sort of snuck up on me. And if I had to eat one ethnicity of food for the rest of my life, it’d be Indian, for sure.
LArunner, a Chop Shop is where they cut up stolen cars for the parts.
Ewen, you’re always optimistic when it comes to me, which I love, but deserves a couple grains of salt. :-)
Eatmovelove, congrats on getting back to running! Cool that you were competitive before, should make it a lot easier to resume than starting from 0. Sounds like you have a healthy body from top to bottom with all you do.
Runforlife, I’m so excited for you that this is your first marathon! Sub 4:00, are you kidding? You’re right there with me in speed, though I don’t know what your long runs have been like or your mileage. Conservatively, I should think you’d be looking for sub 3:30 at least. But no pressure. :-)
Lol…i just don’t want to be disappointed! But I mean I’ve worked really hard so you’re right, I shouldn’t downplay my ability. After this Saturdays 22 miler, I’ll see how it goes and come up with a more appropriate goal time
Thanks
Just found your blog
wanted to say hello!
Hi Runeatrepeat! Glad you stopped by.
Runforlife, not wanting to be disappointed is definitely a worthy goal, so I’d never try to talk you into going beyond your means. And for many people, “just finishing” is great for their first (though I loathed that phrase, myself). I think if you’ve got the speed, may as well have some fun with it. Your idea of re-evaluating after the 22 is very smart.
Come to think of it, just yesterday I started a thread on RW about A, B and C goals, because it’s a common way to deal with goals (though I’m usually a one-goal type of gal). That’d be perfect for you since you’d be cool with a sub 4:00 which leaves loads of room for a couple faster goals, so sub 4:00 could be your C goal and then figure out A and B inside that.
Are you recommending some hill sprints for Philly? From the elevation chart it doesn’t look bad. I run on a few hills, but they are midwestern type freeway overpass hills – more long and inclined, than steep inclines. Should I just throw in some sprinting up these during my non LR days?
Oh, on the car, yes, it would be important to know if he hadn’t locked it because then probably by your state law, it wouldn’t be the whole “breaking in” thing. (legal advice for free LOL)
Talk to me about how you are recommending me doing hill sprints.
Aha Blackbear, smart thinkin’, Miss Lawyer School Lady! I am still so utterly impressed that 1. You’ve gone back to school and 2. It’s Law school. 3. You are a funny person going to Law school. What a combo.
Ok…hills. Hill sprints (8-10 sec.) are for power, strength and injury resistance. I think of them like strides with benefits. Hudson has them in the schedule from the beginning and I’ve skipped a few, so I’d like to get those in now. But that’s not what I’m adding in.
The hills I’m adding now are just doing hills for the sake of it (like what you do on your regular runs). Not fast or hard, just trying to keep pretty much my pace going up as on the flat. I’m thinking it’s a muscle workout and a little aerobic extra. But I’m not making any effort to suffer on them since I have enough other hard workouts till Philly. I guess I’m looking more for muscle memory and less slow down on the few hills Philly offers (plus that little mental boost of extra preparedness).
So don’t worry, sounds like you’ve got enough hills in your life already. If you wanted to add hill sprints, they’re super good for you, but he starts you with 2x8sec, then the next week 4x8sec, so make it very gradual.
The grain of salt was gratis Flo – you can use it should the unthinkable happen and you get a muscle cramp during the marathon. Seriously though, I can see you running faster than 3:15.
Just noticed your reply to Blackbear — I’m with you on running a hilly course for one of your regular runs is good value as a combo muscle strength/aerobic workout. I also like the Hudson short hills, but yes, start with a few.
Re the drills (I’ll reply on my blog too) — there are drills you could try that might be OK for the heel. I’m thinking the exaggerated high knee marching and light skipping drills. Also, walking lunges. I think the same applies to drills as to the short hills — start with a small number and build them up over time.
80 mile weeks? Wow, I’m impressed. Really. It dried out a bit here this past week, so I’m guessing you all got the same respite. Although, 4 days isn’t nearly enough to make me start complaining. I really love the rain…