August 31st, 2011
What was called for: 17 miles (2 warmup, 3@7:00, 7 easy, 3@7:00, 2 cooldown). Here’s what I did: 17.25 miles (2wu, 3@7:01, 7.75@8:05, 3.25@6:58, 1.25 cd).
Now, this was a really interesting run. First off, yesterday I had a tired 12-miler so wasn’t too sure of what today would bring but because of the moving crap, I needed to get it done today. Once in the midst of the run, I was able to get up to tempo speed immediately, which was cool, but it wasn’t that comfortable, which was not cool. It wasn’t awful but I had one of those “I’m gonna have to do this for 13.1?” moments. After that first bout, I felt real heavy-legged and was sure that the second tempo part was doomed.
Then, around mile 10-11, something happened. It might have to do with me thinking happier thoughts or else I finally woke up, but suddenly my easy pace, which had been a respectable enough 8:07 (though again, did not feel “light” if you know what I mean) dropped to 7:50s yet my HR stayed the same comfortable number (69%HRR) and my whole body felt different, like energy restored, light and fast. Was so weird. But I love this because it’s one of those memories you can use in a race when things feel like shit, you just remember that one run where things magically turned around. I need more memories like that.
Anyway, at that point I knew the 2nd tempo portion would be much easier since I was already going 7:55 and 7:00 isn’t that much of a jump. And it was. I added .25 mile to the second tempo portion just because I could. Average pace for the whole 17.25mi was 7:46. Average heart rate on the tempo parts was 171bpm (82%HRR), and for the whole shebang 158 (73%HRR).
Monthly Mileage and Mileage Stuff
Very happy with my total miles this month: 380.1. That included a day off for Irene and a full cutback week. Next month will be much less because of the race. But I’m good with that, I’m really not an exercise freak who doesn’t like cutbacks or tapers, I appreciate them fully and am ready for a little breakette.
Speaking of mileage, here’s something good I wanted to share with you if you haven’t seen it. It’s a series on volume and determining how much mileage is right for you by Kevin Beck. Here’s Part 1 and Part 2 (there’ll be a few more installments). I found a good deal of what he wrote relateable to my own situation.
Someone messaged me in Facebook the other day asking if I thought my mileage increase had helped as she was thinking of raising hers. The question made me laugh. It has not only helped, it has transformed my running completely. Completely. And I think there’s still a lot more to come, whether from aerobic or efficiency gains, I don’t think the improvements are stopping any time soon. (famous last words, but one hopes)
So if there’s one thing you can do to get improvements, especially after you feel tapped out from interval sessions galore and doing things the same way you’ve been doing them: up your mileage. It’s magic.
Various Tidbits
I got my confirmation for the Half in September and for possibly the first time ever, the time I predicted when I signed up is within seconds of my goal for the race. Yay for lack of embarrassment!
Two more days and I’m outta here. This place continues to send me signs of “get out get out” in the form of a mouse turd on my bed, washing machine in the basement broken for over a week, one of the new tenants leaving a thick scent of cigarette smoke throughout the building and refusing to lock the front door properly, even the mailman has given up: instead of putting mail in the mailbox he’s taken to dumping it in a pile on the vestibule floor.
Meanwhile, I’m so excited because I’m about to have windows!! Technically, I have 3 right now: the bedroom one’s been broken (sealed shut) for about 6 weeks, another has an air conditioner in it, so basically, I have one window. ONE. The new place has 5 windows + central air, so no window shakers. I’ll have died and gone to heaven.
And that’s it from Flo Central on this lovely Wednesday. Hope you guys are enjoying your week. Next time I post, I’ll be in the new digs. WOOHOO!!! 
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as Pat Paulson might say
“I’ve upped my mileage. Now up yours!”
Wow— amazing run!!!! That must be a huge confidence boost for you. I’m also really excited about your move. You deserve to live some place nice!
what a great workout! so are you feeling ready to race?
it’s funny because even though I’ve been running half of what you are, I feel like I completely understand what you are saying about the mileage transforming you. I honestly have no idea if we’re going to try and increase my running volume beyond what it’s historically been this fall, but just keeping the total aerobic volume higher with cross training… I mean, it’s been a LOT of work, yet at the same time it’s like a joke, like I don’t even know what schmuck was inhabiting my body two years ago. The only bummer is that I that I don’t see myself being to add much training time, so before long I might have to do things smarter, which is so much harder.
YES I am ready to race! I have not felt this way in so long, it’s fantastic. I’m glad I waited as long as I did just to have this fun excitement about it again.
You’re training for 3 disciplines so a totally different set of circumstances. How much time do you spend a week training? Must be a good chunk! Cool with exploring your options and the shmuck comment cracked me up.
it’s been 10-15 hours a week… probably similar as for you. more like 8 on recovery weeks or if I’m trying to be sharp for a race. of course, it actually takes longer than that as I try not to count time spent stretching, recovery time during pool sets, or stops on the bike :P
so far, my best results for running performance have come with a series of weeks at 50-60 mpw plus another “20-25 mpw worth” (and yes, I know the problem with saying that) of cross training. It’ll be really interesting when I get back up to that and more focused on the marathon to see where we have room left to push.
I’m in your range, my weeks seem to fall around 12:15-12:30ish. And I have no problem with you saying “20-30mpw worth” of x-training. Of all my blogging runner pals, you’re one of the most disciplined so I respect whatever terms you use.
yay for moving! and yay for racing. you’ve had such a stellar summer than i’m calling bs that you aren’t a good runner in heat
thanks for those articles/installments. i know that i did very awesome things last fall based on my summer of huge miles (kind of what you’re doing now) but there’s that fine line. i tried doing that again for boston, and even this summer, but overran the line so to speak. i think in general that site looks like a valuable site, at least on first glance. did you just find that article or do you check out that site?
That’s what’s important about that series, it doesn’t say everyone should run a bunch of miles but to find what you can handle since everyone’s different on that score. As for the site, I subscribe via my news feed. It has a good amount of silly articles but a lot of useful stuff as well.
I actually had Kevin Beck as a coach for a short time, and it’s HIS marathon plan I am using right now. It’s a mileage sandwhich- low week, medium week, high week, and repeat. He designed it for me that way so that I can manage the responsibilities of teaching and coaching, but still hit some quality high mileage stuff. The workouts are also planned accordingly. Beast workouts thrown in during low mileage weeks, and moderate, easier workouts during high mileage weeks.
Yay for moving week! I know you are super excited! Good luck with everything.
Oh yeah, and that LR was ROCKING! You are so on fire right now!
Very cool about Kevin Beck being your coach for a bit and that you’re using his plan. Perfect that it’s focused for your schedule because you have such a demanding one.
I love it when things open up and it’s possible to go faster while feeling better/stronger. And EWWWW, mouse turds….yep, GEEEET OOOOOUT…..
Mouse turds AND a busted washer. What fun!
So yeah, our ability to do miles builds over time, and it varies between individuals. The rest of the series should be interesting. Looking forward to your race, too!
I hope the move went well Flo, and you didn’t forget any pairs of shoes. That was a very good 17 mile session. I can relate to 7-minute miles as that’s what I’d hope to race for a 5k… but I can’t relate to “then around mile 10-11 something happened”, because I rarely run more than 10 miles
Looking forward to seeing how you feel with the lighter training volume ahead. Even though I’m on low mileage at the moment I’d love to be in a position to try high mileage training. Sadly my sucky long hours and tiring work don’t allow that. When I retire perhaps.
Great workout. I have also noticed that sometimes I will be out on a run, not feeling particularly peppy or energetic, but then I will pick up the pace and suddenly I am floating along and moving much faster. I would love to hear some physiological explanation of this. Maybe it has to do with better efficiency at higher speeds? Or moving into a different aerobic zone? Who knows, but I will take it every time.
Also, thanks for the encouragement on the milage thing. I am in the process of slowly cranking it up in. As Lydiard said, “Miles makes champions”.