The problem with big key workouts is sometimes they just don't go as planned, and sometimes they just don't feel that great! Thanks goodness that has not been the case for the majority of my workouts building up to Boston. Before Columbus there were plenty of "blown" tempos, and many track workouts that ended in seriously slow repeats. But this build up almost all of my key workouts have been achieved since switching to marathon focus, and those that weren't met before during the lactate threshold phase weren't too far off.
I can't lie, training for a spring marathon and living in the Midwest is many times an exercise in frustration. You can't race much, weather screws up your plans a lot, and a lot of times you deal with injuries. The lack of sunshine affects your mood, and it is sometimes hard to find the confidence that you easily obtain during the build up to a fall marathon. I've definitely had some highs and lows mentally this build up, and unfortunately I seem to be in a mental low this week. Possibly because I had a tough work week, possibly the reality of racing in just over two weeks is hitting me and that brings with it some fear. Without any real races since the Kent 5k I find myself in familiar territory wondering just what my body is actually capable of.
All of that leading into todays last long run. And boy was it a doozy! Before Columbus we did a big 18 miler two weeks out too. Then the goal was run 6:35-6:45 for 18 miles, we ended up averaging 6:34 and I went on to run 6:30 pace at Columbus. This go around goal was 18 miles with 16 averaging 6:25, last 5 of the 16 at or better than 6:20. We hooked up with some our teams fast guys to try and get more of a race feel and learn to sit back "in the pack" and take advantage of their company.
Well I just didn't feel good today. Despite the great company and pretty good weather I was just juiced. It probably didn't help that the pace was a little aggressive, sitting at a 6:29 average for the whole run at mile 9 which included a 7:29 warm up mile, we had been running an average of 6:24 pace from mile 1 through mile 12 when we were to pick things up. Thought I would get a bounce at mile 11 when we stopped at the car to get water and gel and I stripped down to shorts and a t-shirt. And I did get a brief boost, but that was killed quickly after about 1.5 miles into the pick up. I was struggling and I really just wanted to quit. I wasn't doing poorly. I was right around 6:20 pace, but I was just dying to do it. I kept searching for some motivation to get myself in gear but I could not find it. At mile 15 I noted that I was at an average of 6:28 pace for the whole run and told myself that at 16 I could head straight to the cool down. 6:28 is pretty darn close to 6:25 and I was just not feeling it. I walked for a few minutes after mile 16 and sucked it up and decided to try and at least give one more mile a good effort, but the mental damage was already done, I had quit and I was disappointed. I eeked out a 6:23 and then suffered my way through a 1 mile cool down.
I have not been that mentally or physically juiced by a long run in a long time. I spent the next few hours beating myself up for not just finding that other mental gear and pushing through. Funny how 6 little minutes of suffering was just too much for me to withstand today, and how 6 little minutes are the difference between being thrilled over a run and beating myself up about it. Mostly I am just dissapointed because I thought that I had gained enough strength and mental "callusing" that this type of thing was in the past for me. Turns out I am still human :)
After an easy swim, a long hot shower, and shopping for some friends I am feeling better about things. Better to have a "bad*" run today than in two weeks at Boston. Let's hope I got that out of the way and that now I am ready to rock and roll at Boston! I have two weeks to get my mental "A" game ready and my body recovered from this training block.
*Even with two miles close to 8 minute pace the total average pace for today's 18 was 6:31, albeit with two brief breaks. And 15 miles at 6:24 pace is certainly the fastest 15 miles I have ever run. Not bad for sure. Just wish it had felt a bit better :)
Showing posts with label long run. Show all posts
Showing posts with label long run. Show all posts
Weekend Long Runs
Since my training partner and I both have full time jobs during the week coach tries to have us make the most of our weekend runs. This marathon build up that has meant two relatively hard "long" runs or a race followed by a long run. This weekend it meant 12 miles at 6:25 and 20 miles at 6:50. If my hamstrings were 100% I wouldn't have been very nervous about it, but they definitely aren't, and I was :)
Yesterday we met up with some of our Second Sole teammates who can handle our 6:25 like it is a warm up so we figured they could help us get it done and have some entertainment along the way. We did a few miles as a group starting out right on pace and quickly settling into 6:20s before 2 of our pack of five had to head back having already put in an hour before meeting us.
That left the two of us with our Second Sole friend VW, and we had a really solid run. The last half of the run was into the wind and felt like it was a false flat uphill. I definitely had to dig in and my hamstring protested a bit, but I wanted to make it a good honest effort, this just felt like a good day to get in a nice "indicator" workout. We finished the 12 miles with our fastest mile of the day at 6:07 and averaged 6:19 for the run. Incidentally, 6:19 pace is what I need to run a 2:46 marathon. So this was a good mental boost 5 weeks out from Boston.
Usually I would follow up an effort like that with some good nutrition and carb loading in expectation of running a solid 20 miler the next morning, but instead I went into work to make up for missing Friday due to snow covered roads, then headed out and had a few beers with friends who had raced Malachi. Followed that up with a very small snack before a late dinner where I inhaled two root beer floats and a pub burger at Red Robin. Not exactly an ideal prep for today's long run. Alarm went off early thanks to daylight savings and I dragged my butt down to Solon to get in what is probably my last 20 miler before Boston.
At the start my stomach was acting fishing, my hamstring was angry, and my ankles and feet were sore from yesterdays run. Not exactly motivational conditions :) I told NC I was not paying attention to the watch and just wanted to have a solid 20 and not worry about pace. I felt pretty bad for the first 10-15 miles, but surprisingly despite some slow uphill miles where my quads burned like they were going to fail from mile 9 to 12, we were actually right at 6:50 pace at mile 15. At that point my second gel or the water must have kicked in and we actually picked up the pace through mile 20 and decided to add on 2 easy miles to the end finishing 22 miles at 6:45 pace. This was a solid run for me, and mentally it was good to be able to push the last 5 miles when I felt so bad the whole run. But this was really a nice long run effort for NC who normally struggles the last few miles and was feeling so good today she wanted to go longer. I'm so excited to see how she does at Cleveland.
Yesterday we met up with some of our Second Sole teammates who can handle our 6:25 like it is a warm up so we figured they could help us get it done and have some entertainment along the way. We did a few miles as a group starting out right on pace and quickly settling into 6:20s before 2 of our pack of five had to head back having already put in an hour before meeting us.
That left the two of us with our Second Sole friend VW, and we had a really solid run. The last half of the run was into the wind and felt like it was a false flat uphill. I definitely had to dig in and my hamstring protested a bit, but I wanted to make it a good honest effort, this just felt like a good day to get in a nice "indicator" workout. We finished the 12 miles with our fastest mile of the day at 6:07 and averaged 6:19 for the run. Incidentally, 6:19 pace is what I need to run a 2:46 marathon. So this was a good mental boost 5 weeks out from Boston.
Usually I would follow up an effort like that with some good nutrition and carb loading in expectation of running a solid 20 miler the next morning, but instead I went into work to make up for missing Friday due to snow covered roads, then headed out and had a few beers with friends who had raced Malachi. Followed that up with a very small snack before a late dinner where I inhaled two root beer floats and a pub burger at Red Robin. Not exactly an ideal prep for today's long run. Alarm went off early thanks to daylight savings and I dragged my butt down to Solon to get in what is probably my last 20 miler before Boston.
At the start my stomach was acting fishing, my hamstring was angry, and my ankles and feet were sore from yesterdays run. Not exactly motivational conditions :) I told NC I was not paying attention to the watch and just wanted to have a solid 20 and not worry about pace. I felt pretty bad for the first 10-15 miles, but surprisingly despite some slow uphill miles where my quads burned like they were going to fail from mile 9 to 12, we were actually right at 6:50 pace at mile 15. At that point my second gel or the water must have kicked in and we actually picked up the pace through mile 20 and decided to add on 2 easy miles to the end finishing 22 miles at 6:45 pace. This was a solid run for me, and mentally it was good to be able to push the last 5 miles when I felt so bad the whole run. But this was really a nice long run effort for NC who normally struggles the last few miles and was feeling so good today she wanted to go longer. I'm so excited to see how she does at Cleveland.
Who Turned on the Heat?
Last long run before Boston is in the bag. Went to the park and got in about 17.5. It got seriously warm by the end of the run. I am not ready for 60 degrees. Can't we ease in with a few weeks of 45-50? Pretty please?
Anywho dad rode his bike with me again and because of my bitching about my form we decided we needed some video of me running. Added bonus you get to see my wild Martian shirt in action. A cyclist must have designed this thing.
So bring on the analysis. I actually don't think it looks too bad in these videos. I must start deteriorating as I get faster and tired. These are about 10 miles into the run today.
After Boston I think I definitely want to key in on a few of my weaknesses. Primarily posture, I start to hunch and lean forward as I tire, and also I want to stop bouncing up and down so much and use that energy to move forward :) We'll see if I can make any improvements this summer.
Anywho dad rode his bike with me again and because of my bitching about my form we decided we needed some video of me running. Added bonus you get to see my wild Martian shirt in action. A cyclist must have designed this thing.
So bring on the analysis. I actually don't think it looks too bad in these videos. I must start deteriorating as I get faster and tired. These are about 10 miles into the run today.
After Boston I think I definitely want to key in on a few of my weaknesses. Primarily posture, I start to hunch and lean forward as I tire, and also I want to stop bouncing up and down so much and use that energy to move forward :) We'll see if I can make any improvements this summer.
A hot weekend at home
I was in my hometown the past weekend for a family baby shower on Sunday but needed to get in a last long run before San Fransisco. I conned my parents into going out with me on their hybrids to my old cross country stomping grounds. Since my youth the park system has been making a bunch of improvements. They finally created an all purpose path that connects the three local metro parks providing about 15 miles of trail one way. They also decided the park pool was not nice enough and they are putting in a fancy new pool with a bigger slide. My how things change. Unfortunately since it is October neither pool was open, which is sad because it was 88 degrees and 90% humidity. Yikes!
The first 8 or so miles of the run were very nice. Many of the sections that I used to think had huge hills were surprisingly lacking in elevation. I guess my hill skills have come along quite a ways since high school, I used to dread those "hills". I just had to laugh because I don't think I could even call most of them hills now.
My dad used his bike computer to try and keep me on pace. I wanted to practice 8:47 miles since that is what I need to run in San Francisco. Unfortunately my ingrained pace is 8:30 and I just couldn't seem to ease it off most of the day. I'm not too worried though because San Francisco does have some sizable hills and between those and walking the water stops I am sure I will be right on target. I've made myself paranoid after looking at the other pacer bios and realizing that of all the pacers from 3:40 through 4:30 I have the slowest PR, most of them having run sub 3 and being in their 40s and 50s. Holy Cow! I know that 3:50 is not an issue for me having run all but one (Cleveland) road marathon under that pace , but there is still that little voice that creates doubt.
About 8 miles in we noticed there were a lot of cars at the park and I realized there was a cross country invitational going on. We had to cross over the race course twice and were able to stop and cheer on my old high school team. After that there is absolutely no shade on the path. It was starting to get pretty hot and my handheld was dry. We went to about 10.5 miles and then headed back. On the way back we stopped to cheer again and refill my handheld. I also spied my old coach and chatted with him a bit. It was nice to see him and hear about the team. Cross country really was a big part of my high school life even though my junior and senior years with him as coach I wasn't as good. (Damn puberty!)
We made our way back through the parks stopping for water a couple of times. The heat was getting to me a bit and although my pace remained the same I wasn't as talkative and all I could think about was water. The only calories I took in were about half a 90 calorie pack of these chocolate covered crisps we got in our goody bag at Akron. They didn't sit so well so I stuck to water after that. I've come a long way from my carbo pro, gels, and Gatorade days. I didn't even think about salt intake during this run, I suppose I should have but I didn't seem to have any problems.
I tried to ease off the pace the whole time but I think subconsciously I probably just wanted to get out of the heat. My mom would keep saying "I think you are going to fast" but I just couldn't slow it down. The few miles where I walked and drank I hit right around 8:47 so at least I knew that I could modify the pace with water stops.
Towards the end of the run I was just ready to be done and of course this was the only area where there was no water for a several mile stretch. Finally got to a water fountain about 2 miles from the car. I just stuck my head under the faucet and let it cool me down. I was drenched in sweat, so gross! At the start of the run I had intended to do a final hill before finishing out the run but when we got to the car I was ready to call it a day. For the first time ever my feet were killing me. Now I know how Daisy feels! My feet felt like I had been beating them with sticks, not doing my usual long run routine. I really do like the new Nike+ Air Pegasus, but I guess I just run too hard in them for the longer runs. They have been great on all my 5 milers downtown.
I rounded out the day with about 21.5 miles with the detours at the cross country invitational and the water stops. Overall pace was a bit too fast (not including stops) around 8:40, with stops it was probably a bit slow so come race day I just have to be right in the middle.
We stopped at the gas station on the way back for a chocolate milk and a bag of ice. I stretched than took a dreaded ice bath. Those things work miracles because afterwards I felt like I hadn't even run. We headed to lunch at the local Mexican restaurant and I pigged out. It was perfect. I just realized I never did eat my left overs and that makes me sad! That food was good!
After lunch we ran some errands and then it was off to Brighton to meet my sister and go to a corn maze as my early Birthday Celebration. It was fun and constructed much better than the maze we went to last year. We must have taken every wrong turn in the maze. Not sure my family really liked it but it was nice of them to indulge me. Then we went out for some diner food and cards. Got to see my sisters apartment and her terror kitty, that cat was absolutely adorable, but apparently she is a fright normally.
Sunday I went for a shorter run with my dad on his bike. We did just shy of 6 miles and the legs felt good. It was just too damn hot to be pleasant. I was drenched within a mile. Pace that day ended up being right on target although not even splits. I started out slow and the last few miles were fast. It was a good recovery run and had it been cooler I probably would have added a few miles but it was just gross out. I was very glad Chicago had shut out before I could register as I couldn't imagine racing 26 in that heat and humidity. Turns out with that debacle I was even gladder than I thought. Congrats to all my gals who made it to the finish before the diversion! And my heart goes out to all of those that weren't able to finish what they started that day.
The baby shower was nice and it was good to see family that I hadn't seen in a long time. Got to ride in the mustang with the top down and just enjoy the beautiful fall colors and the gorgeous sunshine.
It was nice to go home even if just for a few days. I am so lucky to have such great parents. I don't know too many of my friends whose parents would hop on their bikes and ride at a snails pace for 3+ hours in 80+ degrees.
I left my camera at T's after the Akron marathon so I will have to rely on my parents to send me pics from the weekend. I'll edit the post with them when I get them.
The first 8 or so miles of the run were very nice. Many of the sections that I used to think had huge hills were surprisingly lacking in elevation. I guess my hill skills have come along quite a ways since high school, I used to dread those "hills". I just had to laugh because I don't think I could even call most of them hills now.
My dad used his bike computer to try and keep me on pace. I wanted to practice 8:47 miles since that is what I need to run in San Francisco. Unfortunately my ingrained pace is 8:30 and I just couldn't seem to ease it off most of the day. I'm not too worried though because San Francisco does have some sizable hills and between those and walking the water stops I am sure I will be right on target. I've made myself paranoid after looking at the other pacer bios and realizing that of all the pacers from 3:40 through 4:30 I have the slowest PR, most of them having run sub 3 and being in their 40s and 50s. Holy Cow! I know that 3:50 is not an issue for me having run all but one (Cleveland) road marathon under that pace , but there is still that little voice that creates doubt.
About 8 miles in we noticed there were a lot of cars at the park and I realized there was a cross country invitational going on. We had to cross over the race course twice and were able to stop and cheer on my old high school team. After that there is absolutely no shade on the path. It was starting to get pretty hot and my handheld was dry. We went to about 10.5 miles and then headed back. On the way back we stopped to cheer again and refill my handheld. I also spied my old coach and chatted with him a bit. It was nice to see him and hear about the team. Cross country really was a big part of my high school life even though my junior and senior years with him as coach I wasn't as good. (Damn puberty!)
We made our way back through the parks stopping for water a couple of times. The heat was getting to me a bit and although my pace remained the same I wasn't as talkative and all I could think about was water. The only calories I took in were about half a 90 calorie pack of these chocolate covered crisps we got in our goody bag at Akron. They didn't sit so well so I stuck to water after that. I've come a long way from my carbo pro, gels, and Gatorade days. I didn't even think about salt intake during this run, I suppose I should have but I didn't seem to have any problems.
I tried to ease off the pace the whole time but I think subconsciously I probably just wanted to get out of the heat. My mom would keep saying "I think you are going to fast" but I just couldn't slow it down. The few miles where I walked and drank I hit right around 8:47 so at least I knew that I could modify the pace with water stops.
Towards the end of the run I was just ready to be done and of course this was the only area where there was no water for a several mile stretch. Finally got to a water fountain about 2 miles from the car. I just stuck my head under the faucet and let it cool me down. I was drenched in sweat, so gross! At the start of the run I had intended to do a final hill before finishing out the run but when we got to the car I was ready to call it a day. For the first time ever my feet were killing me. Now I know how Daisy feels! My feet felt like I had been beating them with sticks, not doing my usual long run routine. I really do like the new Nike+ Air Pegasus, but I guess I just run too hard in them for the longer runs. They have been great on all my 5 milers downtown.
I rounded out the day with about 21.5 miles with the detours at the cross country invitational and the water stops. Overall pace was a bit too fast (not including stops) around 8:40, with stops it was probably a bit slow so come race day I just have to be right in the middle.
We stopped at the gas station on the way back for a chocolate milk and a bag of ice. I stretched than took a dreaded ice bath. Those things work miracles because afterwards I felt like I hadn't even run. We headed to lunch at the local Mexican restaurant and I pigged out. It was perfect. I just realized I never did eat my left overs and that makes me sad! That food was good!
After lunch we ran some errands and then it was off to Brighton to meet my sister and go to a corn maze as my early Birthday Celebration. It was fun and constructed much better than the maze we went to last year. We must have taken every wrong turn in the maze. Not sure my family really liked it but it was nice of them to indulge me. Then we went out for some diner food and cards. Got to see my sisters apartment and her terror kitty, that cat was absolutely adorable, but apparently she is a fright normally.
Sunday I went for a shorter run with my dad on his bike. We did just shy of 6 miles and the legs felt good. It was just too damn hot to be pleasant. I was drenched within a mile. Pace that day ended up being right on target although not even splits. I started out slow and the last few miles were fast. It was a good recovery run and had it been cooler I probably would have added a few miles but it was just gross out. I was very glad Chicago had shut out before I could register as I couldn't imagine racing 26 in that heat and humidity. Turns out with that debacle I was even gladder than I thought. Congrats to all my gals who made it to the finish before the diversion! And my heart goes out to all of those that weren't able to finish what they started that day.
The baby shower was nice and it was good to see family that I hadn't seen in a long time. Got to ride in the mustang with the top down and just enjoy the beautiful fall colors and the gorgeous sunshine.
It was nice to go home even if just for a few days. I am so lucky to have such great parents. I don't know too many of my friends whose parents would hop on their bikes and ride at a snails pace for 3+ hours in 80+ degrees.
I left my camera at T's after the Akron marathon so I will have to rely on my parents to send me pics from the weekend. I'll edit the post with them when I get them.
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