Posts Tagged ‘race goals’

Tomorrow morning, I drive with Audra and Loren down to Virginia to meet our team leader/friend Kat for the Shamrock Half Marathon on Sunday.  I’ve got absolutely no idea how it’ll go, especially after a genuinely crappy tempo run on Tuesday which solidified any self-doubt I’d been harboring.

The crap run was 9mi w/ 2 x 1.75mi w/2:00 rec. (they were doing construction on the path, thus the odd distance).  The first section was into a strong wind and it took me the better part of a mile to get up to speed, but “speed” is a misnomer in this case:  7:24avg.  The second one was on the tailwind, so 7:08.  Stupidly large difference between the two even with wind.  And both felt too difficult.   Headcase?  Yes.

After this run, I cried on the virtual shoulder of a dear running friend of mine and asked, “how can I not be embarrassed by whatever I end up running this weekend?”  Pathetic, I know.  After some smart, calming words, he brought me off my psycho perch back into the place where common sense lives.   So now I’m looking forward to the race, running hard and the adventure us girls will get up to on a weekend out of town.  Just gotta stay out of that head o’ mine!

Good luck to everyone racing this weekend!  There are a ton of folks who’ll be pumpin’ hard in the next two days: from marathons to Halfs, 12ks to 10ks and 5ks, it’s going to be a fun week for race reports.  I hope everyone has a great time, no matter what the clock says.  But it’ll be cool if everyone’s clocks make them happy, too.

Kisses to all and have a great weekend!

It’s Sunday night and I’m content. I had a couple of fine runs today and yesterday.  Mileage total for the week: 69.  All is right with the world.

Saturday
12 miles, 8:27 avg.  Soaking and gusty like hell, as most of you guys experienced, there was no waiting for a dry or calm moment, so I put on my rain jacket and braved the elements. I wanted to wear a hat (I love a billed cap in the rain to keep my eyes comfortable) but it was so windy, I knew I’d be chasing after it, so left it behind.  Instead, I brought my sunglasses with the clear frames snapped in but they just got hard to see out of, so finally, I ended up au naturel, eyes-wise.

It was oddly fun in that battling Mother Nature way except on Falls Bridge where I had a couple scary moments of thinking I’d be blown into traffic or over the rail, the wind was that crazy, but in the end, I live to write this fabulous post.

Sunday
Half road, half trail, 20 avg. 8:36/mi.  My third 20 of the cycle (I’ll have 4 total now…so much for 19s) and for some reason, I didn’t think much about it at all beforehand. I think this is due to the weather – today was a perfect overcast 52 degrees, I only had to wait till after the rain stopped at around 2pm.

It was beautiful out, I love a dark day. There was one point coming back, around mile 17 though, that I got discouraged. My feet were hurting and this is a common problem in both my marathons so far, so I was “oh shit, not so soon!”.  But then I realized the clicking noise that had been following me for some time was a big rock stuck in the tread of my shoe, so once I got that out, my foot was way better. Even so, I think tired feet will always be a problem with me when running distance. I guess we all have a weak area and that’s mine.

Fueling-wise, I carried my 20 oz. handheld and had 2 gels, one at 1:30 and one about 35 minutes later.  I think it helped that I did that.  I won’t scrimp on gels again.

Race Correction
Annoying to be sure, that 5-miler a couple weeks ago where I supposedly won 1st has been downgraded (I only know this because I saw the results in Athlinks). First off, the #1 woman won Masters, so she shows as #1 in the AG, then some other woman is now #2 by 1 second over me…1 second! So that makes me #2 or #3, but owning the First Place medal. I hate that shit – rather be awarded what I deserve even if it’s less. Oh well. Just wanted to put it out there for full disclosure’s sake.

This Week
I’m due a cutback and the timing is perfect because I’m doing the Shamrock Half Marathon this weekend down in Virginia, so this way I get a bit of a taper.  It’ll be a blast because it’s a team effort with Kat, Audra and Loren, the latter two I’ll be hitching a ride with.  It’s not a relay or anything, just an open team but it’ll be way fun.

I’m pretty unsure about what goal to shoot for.  As mentioned a zillion times, I’ve been running slower this cycle but suddenly with the weather change and also, I’m a couple lbs lighter finally (eat salad every night and buy sliced bread that is not as large as your head) I seem to be running a tad faster.  Still, I’m thinking something in the 1:35 area will be likely.

I haven’t mentioned my Boston goal lately but I’m figuring 3:22-3:25 is where it’ll play out.  I’d be cool with that.  The main thing is, I just don’t want to hurt.  I remember being a brave girl at one time or another, but now that I’ve had things go south a few times, I think about it quite a bit on my long runs.   I’m always disappointed that miles 17 and on don’t feel as easy as I’d like and every time, I do the math to confirm how many miles I’ll have left to deal with at the race.  It’s like when you bite the inside of your cheek and stupidly keep biting it to remind yourself it’s there.  An exercise in futility.

What are the choices?  Either set the bar so low the chances of pain are minimal or inch it up a tad because your training warrants it.  I’m inching, but I’m not overextending, at least I think/hope so.  Who knows?  One thing’s for sure, I’m genuinely happy right now, happy with my running and so excited to see (and finally meet!) all my friends in April.  Yes, I dread the race, but much less than before.  It’s now a low-level hum laced with that eternal question “what is this gonna feel like?”  In 5 weeks, we shall see.

Yesterday’s run was entertaining; the first time I ever stopped on a run to take photos.  Thanks again for responding so well to the What would you like? thread, this was one of the suggestions and a fun one at that.  You’re about to see how spoiled I am and why I love running.

This is one of many bridges on my route

Look on the path near the bottom of this photo, notice a number with a line going across the path? It’s our 1/4 mile markers, they follow the 8.5 mi. loop around the museum. I ran the loop for a whole year without realizing they where there.  This is one of two spots where I do my interval sessions.

Coming back towards the city, a bit of skyline.

The back of the museum, about 3/4 mi from home.

Me, happy.

Getting Realistic

Good thoughts today, borne of a slow speed session.

First off, that remark I made about pacing someone in the previous post? Forget it, I just wanted an excuse to run slower.  Can’t blame me for trying.

Today I’m doing my speedwork (10.5mi with 6×1/2mi at 5K pace and 2min rec’s) and I couldn’t get moving fast, maybe due to lack of sleep, I could only manage 3:27s (6:55 pace) and though I felt I was working hard, my HR averaged 83%HRR on the fast parts and only maxed to 89% on one, so it was more like 10k effort.  When a workout goes like that, you have two choices: A. berate yourself or B. accept it was your best on that day and be happy with it.  I chose B.

I tend to get very philosophical while in the midst of a hard workout, though I think about the way my body’s moving and my form and footfall, I’ll also have bursts where I look for meaning in running and how I fit in.  It’s a helpful distraction from “how much longer” “where’s the end?” “almost half way” “shit, too slow” “where’s the end?!?”

Today’s thought was how we’re all unique within this sport.  We each have something about us that makes our running adventure special, unlike anyone else’s and when we’re stalled or questioning ourselves, it’s worth taking the time to remember those things.

I’m always comparing myself to my faster online friends, many of whom are enjoying continued speediness, while I seem to be on the two steps forward, one step back plan.  Why do I conveniently manage to forget that I’m a 48 year old woman?  I’ve got no right to ever feel sorry for myself.  To that end, I punched my Half PR in an age-grade calculator to see what it’d be for a 35 year-old man…1:16.  I have nothing to complain about.

Let The Goal Appear

I’ve been trying to fit numbers into a goal, but really, that’s ass-backwards.  The goal needs to come from the numbers.  I’m slower than last cycle, and while I’ve been boo-hooing about it, if I could manage to be objective and enjoy what I have instead of thinking wistfully of what I don’t, it’d make for a better 10 weeks coming up.

You know what a mental case I am, well I have a 5-mile race next week and a Half in March and I was fretting over what sort of times I can expect – especially from the 5-miler since I haven’t raced in months.   But after my speed session today and a dose of logical thinking, I thought, what will happen if I come back with a bad result?  Does that make me stupid?  A bad runner?  Not a good person?  I don’t think so.  Interesting how much crap from the universe we can subconsciously attach to a race time.

Tomorrow

We’re expecting 10 to 20″ of snow tomorrow with high winds, so I’ll likely take the day off – no loss, it was a recovery run anyway.  In the morning I’ll be adding 10 new designs to The Gifted Runner, woohoo!

OK, have a good Wednesday and cheers to my snow buddies across the Eastern seaboard. Stay safe and warm, everyone.

An uneventful few days but lots of thinking going on.  First, I’ll give a catch-up on the running scene.

I recovered just fine, the calf twinge went away by keeping the mileage in check and now I’m back to my battle axe self.  Runs went: 8 Sat, 9 Sun and 6 on Mon.  The 6 was pretty fun because I never run that short, aside from tapering, so I was able to pick up the pace a bit.

Yesterday, in my quest to dial back before the next marathon cycle (can’t believe it starts in 4 weeks!) I took a rest day.  I figure I’ll take one rest day/week through December, then back to 7 days/week with the rare day off.

Now for some fun.  Exactly a year ago someone posted a thread on MRT asking everyone what their goals for 2009 were and it was bumped back up a couple days ago.  I had completely forgotten ever writing these goals, so what a trip it was seeing them again and comparing how it all panned out:

1. Race more
I did, but only by one race.
2. sub 3:38 Fall marathon on a non-asterisk course.
Even with a miserably long bonk, I managed to surpass my if-everything-goes-right-dream-goal by 5 minutes. Talk about putting things in perspective.
3. Low 21:xx 5K
In June I got 20:25 which I might test again in a couple weeks.
4. Keep around 50mpw avg. but enjoy adding more in the summer to achieve #2 (enjoyment necessary)
Did this to a T, averaged 70s+ by Fall and had a great time doing it.
5. No injuries
I was introduced to my IT Band this year, so I can’t say I had none, but that was it.

I look at this list and realize what a different runner I’ve become within a 12-month span.  And while I still have angst about Philly (not helped by the worst race pictures ever – either walking, looking at my watch or just being god-awful ugly) I have so much to be grateful for.

Speaking of angst, I’ve been thinking a lot about marathons and our future together and have made a decision:  The two marathons I have planned for 2010 will determine whether I will continue marathoning or not – if between the two I can’t pull out a good one, or they don’t approach my shorter races Age-grade-wise, I’m done.

I don’t mean this in an “I’m taking my toys and going home” type of way, but as in “OK, turns out I have more fast twitch fibers in me than slow“ so that’s what I’d rather develop.  My 5K from June nets me an Age-grade of 80.86% (National Class…I’m so fancy) and I’m pretty sure, not having reached the 3-year running mark yet, that I have at least a couple years of faster short races ahead of me.  So while I could keep marathoning until I get it right, I’d rather spend my energy doing what I’m better suited for.

The only sad part about this is, if it works out the way I suspect it might, I’ll have to part with a wonderful group of forum friends since my favorite hangout is Marathon Race Training, but I’ve got a year before I need to worry about that.

The important thing here is to be objective about my skill set and not place a value judgment on myself if I can’t run marathons well.  It doesn’t mean I suck, it means it’s not my race, is all.   Should that be the case, I’ll simply develop my strengths and make a killing winning gift cards, turkeys, travel mugs and a buck or two, while having a huge amount of fun doing it.  So here’s to clarity and seeing how the next year unfolds – not knowing is half the fun.

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.

OK, this marathon business has been starting to get me down a bit, not in a major way, but enough that I’ve been questioning myself and what my goals are and thinking I’m biting off more than I can chew.  Yet, when I step back and look at the difference between an aggressive goal and one that seems more doable, there’s only a couple minutes between them! Which is the nature of racing, when you think about it.

Take my Half, for instance.  I was disappointed because it was a minute over what I’d envisioned (going with my original goal of sub 1:33 here).  Now, take a minute, 60 seconds, and divide it by 13.1.  We’re talking the difference of about 4.5 seconds per mile.  4.5 seconds.  It’s so…nothing!  Yet that time frame is all one needs to beat oneself up.  It’s kooky when you think about it.

So here I am, thinking about the Big M, The Philadelphia Marathon, and re-evaluating what I think will be good for me.  Yes, I want to hit it out of the park without doubt, and in the back of my mind, I’d been entertaining 3:16ish but as it gets closer, I’m thinking that’s too aggressive for where I’m at.  My times, while better than a few months ago, aren’t dropping as I’d hoped.  Not to say I’ve plateaued, but I thought my mileage would make the bottom drop just a bit quicker than it has been.

Along with this, I’m in the RW sub 3:20 thread which is taking a hit on my ego, though entirely my own fault.  The thread was started for sub 3:20ers, but almost all of them have surpassed that dramatically, yet they stay in the thread for the camaraderie (they really are a super cool crew and I love being in the circle).  But they’re faster than me and when I post my workouts, I feel like the slow cousin.

I know this is my own mental crap and if I’d only remind myself that I’m twice the age of the other gal (zoomy Agile) and the rest are men (the majority younger than me), then I’d be able to give myself a break.  But I can’t help it, I feel like one of the crowd, so I feel the pressure.

Anyway, all this to say, I need to stop wanting to perform like those around me and just stick with what I’m capable of.  I’m still going for sub 3:20, no doubt about it, but I’m taking it down a notch and at this point, I’m thinking 3:18 is the top lid of what I should be aiming for, no higher.

Which brings me back to the difference between that and my original goal.  What is it?  Maybe 3 seconds different per mile?  3 seconds! Yet enough to bring me out of “oh shit, I’m not sure this is going to work” to “ok, I can do this”.  Crazy how a couple minutes spread out over the span of over 3 hours can make such a difference to the mind.

But enough mental strife for the moment.  I had a strong speed session today: 10 miles w/5×1000@5k pace w/2min recoveries.  The fast bit went 6:30, 6:24, 6:26, 6:30, 6:29…avg 6:28.  No reason for anything but satisfaction, but I guess that’s not in my DNA.