Chronicles of a fish: the days of surf and turf

15 Mile Run

It was a dark and dreary morning...perfect for the task at hand - 9 miles easy, 4 miles at a spiffy sub-PMP, 2 miles easy. I have not had to do much running in the rain, but I figured between the falling rain and having rain gear on, I would naturally slow down, thus make it easier to abide by the prescribed paces.

It was pretty quiet for the first half of the run - basically only me and the ducks out and about in the drizzle, and I loved it. The solitude (and easy pace) afforded me the luxury and bravery of singing out load with my iPod (the ducks didn't seem to mind) and busting a few moves while on the fly. Oh how this easy pace was easy to get used to. My goal was to stay between 8:20 and 8:30 for these slow miles, and I was pretty bang on target. Relaxed and rhythmic it was - similar to the zen-like state I can get into when swimming long distances.

I stopped at mile 8 for a quick drink and 3 Clif shot blocks...then back out again. I did make one more quickie stop somewhere around 2.5 miles into my fast set to strip off my rain jacket (I was smothering at this point) and toss it in the car. I looked down at my watch after I had gotten going again and was surprised at my pace 7:2x! Wow. Didn't really feel that fast, but okay. Then about 2/3s into my final fast mile I looked down and saw 6:57. Yikes! I've never done a sub 7 mile before, and I think this scared the bejeebers out of me and I decided I needed to slow down. :eek:

Stopped as soon as the 4th fast mile was completed to catch my breath, then started my two miles of cool down to the soothing sound of the Foo Fighters. After the first cool down mile was done, I decided to toss off my shoes and socks and run the last mile barefoot in the wet grass. I don't have a clue why some of you run barefoot from time to time, but I just felt inspired to do so....and, if you don't count the thorny weeds I had to avoid and dog pooh I had to hurdle, it was grand.

Easy splits, three miles at a time:
8:28, 8:19, 8:20
8:28, 8:19, 8:20 (exactly the same!)
8:20, 8:16, 8:07

Sub-PMP splits:
7:43, 7:37, 7:23, 7:06

Cool down:
9:11
9:59 (barefoot in the wet grass)

15 miles in 2:04:01 for an average pace of 8:16 min/mile

The course was relatively flat, thus contributing to some of the speed on the fast miles, but overall this was a great session. Thanks to the boardsies who helped me out with this session - both tri and running mates. It's this kind of interaction that I have immensely benefitted from and so very much appreciate.

Intervals

Yay! Only one more of these blasted interval sessions until the marathon plan is done. Woo hoo! If I never have to do another interval session in my entire life I can honestly say that I will be totally okay with that. When I do these horrible spiffy spurts, I alway think to myself, the faster I go, the faster it'll be over. !!!!

As usual, I did this session on the treadmill to keep the pace controlled. 2 miles of easy warmup, then 5 x .625 fast miles with approximately .25 rest miles, then about 1.25 miles of easy cool down. Intervals were done as follows:

1st, 2nd, and 3rd intervals at 6:54 min/mile pace.
4th interval at 6:49 min/mile pace.
5th interval at 6:44 min/mile pace.

I really had to talk myself into this session, but I've come this far, and would feel like a total slacker if I let a few miles scare me away....so it's done. And dusted.

7 miles total in 66 minutes.

Typically I would have added 3 more miles to this session, but it's taper-time, and I'm behaving myself!

Tempo

Today and tonight were a mixed bag of goods:

~ I woke up with a runny nose, drippy throat, some sneezing....but I don't feel too bad. Could be allergies (though I don't tend to think of myself as an allergy sufferer), but I did take in plenty of orange juice just to be safe.

~ I purchased a new pair of runners today because I was starting to worry I had too many miles on the pairs I've been wearing, but tonight I was feeling a bit of something from my heel to my hip when my right foot planted in these new shoes that I didn't like. Is this normal with new runners - do they just need some miles under their belt?

~ I ate very poorly today (only 3 peanut butter crackers for lunch plus plenty of other deficient food items that we won't waste our time discussing) and wonder if that contributed to my legs feeling heavy tonight.

~ On paper, my run tonight looks pretty good (at least from my perspective), but I think the effort expended was more than it should have been for the results I got.

Plan called for 6 miles - 2 miles easy, 3 miles short tempo, 1 mile easy.

Actual splits:
2 easy miles - 8:10, 8:08
3 at short tempo - 7:09, 7:14, 7:04
1.24 easy miles - 9:03, 2:09 (8:55 pace)

6.24 miles in 49:00.59 for an average pace of 7:51 min/mile

That last fast mile was a push. I looked at my watch 3/4 of the way into that last fast mile and my pace was 6:58 at that moment, so obviously I couldn't hold that pace for the final 1/4 of a mile. What makes me shake my head at that mile is I basically did that exact same pace on Saturday after having done 12 miles prior...so why after only 4 miles is it so hard?

Any way....this was an okay session. Not great, but okay.

catweazle wrote: »

Ah finally a little bit of taper madness setting in. Are they the same model or a different shoe altogether. My advice would be to stay away from those runners till after the big day - probably a little late to be introducing them if you intend to use them in the race. Your present ones wont disintegrate into nothing through wear over the next two weeks even though you might be worrying about that.

So this is what the mind does to you during madness - you start to worry about crazy things like if the shoes have worn out? Ugh!! (I've even been wondering about clothing - tight or loose - aerodynamics or not? Gahhhh......)

Yes, the shoes are the same make and model as the last two I purchased and am currently wearing - just a different color. I did hesitate about purchasing them this close to the race, but I just had to do it. Couldn't stand not having new shoes as an option. While standing at the checkout counter yesterday with my new runners (and with the new free running shirt the owner threw in just because...) I was confident I'd be sporting these new babies on the big day. How could I not? They looked so fast. BUT, after last night's run and after waking up this morning to calves that knew something was amiss (and after reading your wise advice), I will save these for some easy runs after the marathon to break them in properly.

claralara wrote: »

In fact, if you had your training on some sort of deliciously pedantic spreadsheet, I would consider selling my soul (if I had children, I'd sell them) for a bit of copyright usage in advance of Berlin in September.. :cool:

You're a crazy mess, cl. Good luck this weekend. Smash the 6 hours!!!!

RayCun wrote: »

The same goes for the rest of your gear, by the way - whatever top, shorts, socks... you wear for the marathon should be well broken in by now. Don't wear a t-shirt for its first real wear on race day and discover it has a seam that rubs, or find that your new socks are giving you a blister. Don't go mad carbol-loading the day before the race, eat a normal pre-run breakfast - follow your regular routine as much as possible.
If you haven't already, take a look at the novices thread from last year, especially the stuff in the 2/3 weeks before the marathon. A lot of it is Dublin-specific, or is mainly for slower runners, but there's also a lot in there about preparing for race day that will also apply to you.

Why does all our ability to reason and think logically go totally out the window? I guess I'll just have to save all the new running duds I got until after the race too.

That is a great thread - the novices thread. So...no rain gear, too hot. Clip toenails, or have them removed. Chocolate chip cookies, while not the typical marathon energy food of choice, can be eaten on the run race day. But I think my favorite little gem I have stumbled upon thus far (still reading through the thread - thanks for linking it for me!!) is this...because I have definitely entered the world of....

Taper Madness!

Trainer

22.17 math-obsessed miles on the trainer in just over an hour. I've thought of every angle and a million ways to predict my marathon time.....determined all the layers of acceptable times....entertained the idea of "banking" time and how it can be my "get out of jail free" card if needed....and convinced myself that all of these fancy calculations only prove that I will be totally prepared come race day. Oh, and I've taken to emailing the race organizer to ask a multitude of a few questions that weren't addressed on their website. Again, just doing my homework to be best prepared come race day.

RayCun wrote: »

You should try to keep the pace even through the race, or even accelerate through the race, NOT slow down through the race. Running faster at the start is an inefficient use of your energy, and slowing down later is very demoralising - you'll have people coming past you, and the little voice in your head telling you that you're already slowing down a little, wouldn't it be easier if you slowed down a bit more?
Pick a time you'd be happy to finish in, and go out at a pace that will get you in at that time. If you feel good later on in the race, speed up and take something more off that time. (Or run it like theRoadRunner - 10 mile jog, 10 mile tempo, 10k flat out)

No worries. If there is one thing I have learned during this process is that I like my runs much better when I start out slower and finish up strong. I'm planning on a negative split, so that's how I will approach the day. When my mind was flying with mathematical equations last night, the "banking" theory was just one that was too tempting (and fun to compute) to resist.

11 Mile Run/Dress Rehearsal

Today's run was the last long run before my very first marathon. In fact, this time one week from now it will all be over. Wow. I've put in 15 weeks of marathon training so far, and with just one more week to go I am filled with so many thoughts - thoughts that are all too familiar to just about all of you - the biggest of which is probably whether or not this plan, the way I've approached and executed this plan, and the amount and quality of effort I've put into this plan has properly prepared me for race day.

Okay...so Krusty suggested that I do today's run as follows: 8 miles easy, 3 miles PMP. I decided to translate that to miles 1 thru 6 at approximately 8:20-8:30 (just like last Saturday's run), miles 7 thru 9 at approximately 7:45 (reeling it in with one week to go - but still slightly sub PMP), then coast easy on the last two miles. I also decided, based on a few things RayCun had shared with me this week, to go ahead and wear everything I was planning on wearing race day, plus I loaded myself down with the gels and shot blocks I was planning on having with me. I'm so glad I did this - I have a few adjustments to make, but no biggies.

Tummy wasn't feeling too good before I headed out this morning, but it wasn't bad enough to prevent me from going on my run. Running gear on...gels and blocks in various arm bands and pockets....and off I went. I immediately knew that the 12 shot blocks (two packages of 6) I had stored in my pant's back pocket was not going to work as the weight of the blocks and the bounce of my gait was pulling my pants down. I stopped and I decided to carry the shot blocks in my left hand. No problem. I even stashed them in my top at times to see if that would work, and it did, which is good in case I would need both hands free to grab water or something.

I wanted to take in two gels on the fly today as practice, so I took the first one after mile 3 and then the second one after mile 6. All went well, but I noticed a good bit more effort was required to grab/open/consume the second gel while running at a faster pace than it did while running at a slower pace. I did have additional tummy trouble at miles 5 and 10, but I honestly can't say it was because of the gels since I was already having an issue, and since I've consumed these on two other runs with no problems. I will, however, try them again on my Wednesday run just to be sure. Otherwise, I know the blocks definitely do not cause me any issues other than thirst.

The run itself was good. It poured down rain for miles 2 and 3, then the sun came out by mile 6, which made it pretty warm and sweaty. The first 6 miles were grand - faster than I had intended, but short of drastic measures I could not go any slower. The (sub) PMP miles were fine, but compared to how easy the first 6 were, these were more of an effort (tummy effects?), but I stayed close to the pace I wanted to stay at, so I'm happy with that. After 9.33 miles, I decided to finish the run in my field to be closer to my own loo facilities.

Actual splits:
Easy 6 miles: 8:12, 8:13, 8:06, 8:10, 8:16, 8:03
3 (sub) PMP: 7:40, 7:39, 7:34
Easy 2 miles in the field: 9:04, 9:27

11 miles in 1:30:32 for an average pace of 8:13 min/mile

Trainer

26.2 steady miles in 1 hour 20 minutes. Coincidence with the mileage? I think not. I visualized where I'd be (on my imaginary marathon course) and how I might feel at each mile. And, like I've learned through my many weeks of long runs, my cycling is better if I start out easy to warmup, which then makes it easier to go harder as the miles tick by.

With this session, I passed the 2,000k mark in the SBR Challenge. Yay! I know I have done all the miles on the trainer, but the time I put in the saddle was honest and the effort was solid. The plan has always been to wait until after marathon training is completed to get the bike out on the road....so that will be happening in the next few weeks.

Looking at this week, I have two more runs, two more spins, and one yoga session before the big day. Bring it on. From this point forward I'm looking at this marathon as something I am going to enjoy. It's my first, so I will limit the pressure and expectations while still putting out my best effort, if that makes any sense. Yee-haw! I say, let the fun begin!!

Thanks. I'm pretty much all ready to go - it is time. When I signed up for this marathon way back in October, I chose this particular one because of its location (only an hour and a half from home), scenery (gorgeous area), and because the course description said "loop, mostly flat, roads." Ha! That's a cruel joke played by someone out there who obviously isn't running this marathon. Elevation gain on this course is 1923 feet, which is hardly flat. Oh well...whatever. What goes up must come down. I may not achieve that 3:30 on this course, but I'll be fine.

Here's the course per the website:
http://www.usatf.org/routes/view.asp?rID=430307

Intervals

What an absolutely spectacular evening it was here tonight.....too gorgeous, in fact, to do these blasted intervals inside on the treadie, so the decision was made to do them outside in the field "country-style".

The plan called for a 10-20 minute warmup, 6 x 400 meter sprints (I usually do these between 6:40-6:50 (give or take) on the treadie) with a 400 meter rest, then 10 minute cool down.

The back section of the field path is most fitting to do any sort of timed run, so on my first time around I marked off a quarter of a mile by laying twigs at the start and finish. I had intended to do a two lap warmup then start my fast intervals on my third time around, but I guess the excitement of the moment got me so whipped up that I accidentally started my first spiffy quarter mile on the second lap. Woo hoo! The rest intervals were much longer than the plan specified, but it just worked better for me to go one entire time around the field and keep my quarter mile section at the same place.

Because I injured myself doing intervals on the track and I don't trust myself not doing them on the treadmill, I took the first few sets with serious caution. I also did the first three in one direction (slightly more uphill than downhill), and the second three in the reverse direction (slightly more downhill than uphill). I gained more confidence each time around and tried to push each set a little harder. On a no animals were harmed in the making of this session note, I normally am quite considerate of all the wildlife in the field and yield to them whenever necessary, but bunnies be damned....there was no room in tonight's plan for such etiquette, and I had rabbits scattering right and left causing all sorts of chaos as I sped by them. Poor little fellas....

Actual intervals, per Garmin:
1) .25 mile, 1:43.37, 6:52 min/mile
2) .25 mile, 1:45.55, 6:58 min/mile
3) .25 mile, 1:41.82, 6:47 min/mile
4) .25 mile, 1:38.57, 6:33 min/mile
5) .25 mile, 1:37.47, 6:29 min/mile
6) .25 mile, 1:34.85, 6:21 min/mile

I finished off this set with approximately two easy cool down miles....and I think I gave new meaning to easy miles as my easy miles were really, really, really easy.

6.17 miles total in 57:40.99 for an average pace of 9:20 min/mile.

I loaded myself down again with the gels and shot bloks I'll be taking on the run with me - just tweaking a few things and getting used to how it feels. I'll do this one more time on Wednesday's tempo run. Happy with tonight's run. Tick, tick, tick, tick......last interval session before.....

Trainer

Barely worth getting my clothes dirty for this session - 15 miles on the bike at an easy pace in about 50 minutes. Woop, woop. Not really sure I ever broke a sweat, but I showered afterwards just in case.

This marathon needs to hurry up and get here because at this rate I'll either have to make some life-altering eating adjustments (fat chance!), or I will need to start shopping in the "plus" size section of clothing stores. :eek: And the booze....let's not even talk about all the Pinot Grigio I have not consumed in the past 6 weeks. I have a lovely bottle chilled in the refrigerator right now that's feeling a bit neglected.