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Chronicles of a fish: the days of surf and turf
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Kurt Godel wrote: »I'd still be swimming (up and down)x1000 if it wasn't for your encouragement, so a lot is down to your good self! Still a long ways to go yet, though.;)
Yeah, I've asked this a few times;) but mainly to sate my own curiosity. I don't think running shorter races before necessarily translate into faster marathon times (although they won't make you slower), but of greater importance, they might give you a bit of confidence in cementing your pace improvements. Almost, like, some sort of weird trial by time if that makes any sense...
;)
Mark is the bomb. Love that guy to death...and have the upmost respect for him as a coach and a person. You're in very good hands with him.
Yeah...the confidence thing. Still struggling a bit with the concept of 26 x 8 min miles...but getting there. Lots of internal mind things happening as I am starting to believe that I am a stronger runner than I was 17 weeks ago. One thing I know is, I'm going for it. I will look to Ecoli for pacing guidance and stick to the plan he gives me for race day. Discipline and determination will be my creed.0 -
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Garmin Free Zone
Plan: 8 miles easy
Because I know me...and because I know how I can't let go of something....and because I knew I really needed to take today's run at an honest-easy pace....I intentionally left my Garmin sitting on the kitchen table at home. Wise move....because whatever pace I ended up actually doing on this run was the right pace for my body on this day.
The first 4 miles were the most uncomfortable because my legs were so tight - I suppose they are still feeling the effects of the high mileage and quality sessions. I had to pee just before the halfway point and decided instead of popping behind a tree on Main Street on a busy Saturday morning (I prefer a quiet spot with a nice bush), I'd haul it back to the clinic for a quickie....knowing that this would add about a half a mile to my already planned 8.67 mile route (I know these streets very well).
Next half of the run was much better leg-wise than the first half. Tightness subsided and I was able to relax into the ups and downs of the street while keeping it all easy breezy. I had two interruptions during this second half - one of my girlie-friends drove by in her Subaru and we exchanged some very loud an obnoxious WOO HOOs that caused a few eyebrows on the street to be raised...and I had to stop at the train tracks while the very long and very riddle-with-train-art train whizzed by. Good stuff.
Actual: ~9.17 miles in I have no idea how long, but it was slow0 -
"I eat hills for breakfast."*
Plan: 1, 1, 2, 2, 3, 3, 2, 2, 1, 1 alternating easy and MP
What can I say about this session....other than it was tailored to my strengths. I fiddled around a bit before I headed out to get this one in the books - I'm always a bit apprehensive just before I go flying out the door to do an important session, but once I've got it going on then I'm all business. Today was no different.
Gorgeous day here, but very, very windy!! I did some quick calculations in my head to estimate where the hills and wind would be at each mile of this run because I wanted to ensure I did not wuss out by loading all the downhills and wind assists on my MP miles. I had to do two double-backs to make this happen, and I structured things so mile 10 (the start of my 3 MP miles) would be my toughest mile - all uphill and into the wind. I needed to test myself to see where I am...to hopefully gain confidence....and to make this a session I can hang my hat on. Job done.
Other things of note....I wanted to be distracted on this run so I did something I just about never do when I run on the road and that's take my iPod with me, so it was me, Adele, Christina and Imelda belting out tunes until my device died just before mile 18
....took 3 shot bloks before I set sail, 3 on mile 7, 2 on mile 13.....miles 15 and 16 seemed effortless....legs totally gone on mile 18....and when I finished the run I was over a mile away from my car so I decided to add a 2 mile recovery jog to loosen up the body.
And, again like last week...don't anyone go getting all dreamy-eyed about this run (hello Kurt
) mainly because I tend to recover quite fast (that's why this session suited me)....and because the fastest miles were on flat land. Plus, once again, I've gone at a faster pace than set out in the plan. Certainly I won't be averaging 7:20/7:30 min/mile on race day...unless they give us breaks with refreshments, massages and music in between each mile.
Splits and brief commentary as follows:
MP miles:
Mile 2 - 7:26, slightly downhill/flat and wind at my back.
Mile 5 - 7:19, slightly downhill/flat and wind at my face.
Mile 6 - 7:23, more uphill than downhill and wind at my face.
Mile 10 - 7:40, all uphill and all into the wind. Gah!
Mile 11 - 7:20, equal parts uphill, flat, downhill...and equal parts wind at face and back.
Mile 12 - 6:43, all downhill with wind at my back. Lovely.
Mile 15 - 7:15, flat but wind pushing and pulling me.
Mile 16 - 7:07, flat but wind pushing and pulling me.
Mile 18 - 7:02, flat but wind pushing and pulling me.
Actual: 20 miles in 2:43:16 for an average pace of 8:09 min/mile
* thank you MarthaStew for reminding me of this.
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Kurt Godel wrote: »Nothing wrong with making mistakes, so long as you learn from them. If a plan suggests X times MP, and you consistently are comfortable running it at 7:30-7:45 pace, then that's your marathon pace. You've improved your running ability during this training block, so its time to reevaluate your goals (and training paces, and finish time...).
By the way, most plans will tell you that PMP might be difficult for you to hit right now, but it will be alright on the night. You are hitting it with ease...
Thanks. 0 -
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BeepBeep67 wrote: »Great training recently.
When's your next race / time trial that you plan to run full out?
I guess it's that little gathering of runners on April 15th up in Boston. Nothing else planned. Just training....training....training.....:) 0 -
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Jaysus you are up early :eek:
At the moment yes but things can change a lot between now and October
Been having difficulty sleeping recently.....that's why awake at this ungodly hour.
Dammit cw....make the Dublin commitment and stick with it....or I will have to shame you into it. 0 -
Stating the obvious: flat marathons and running in general - way out of my comfort zone and knowledge.
From the little I know ... DD and Coach are working along with a plan. Pacing, endurance and steps along that plan are no doubt obvious to coach and athlete. All good.
And I know, Marathons and a Boston entry don't come around that often and there's a fairly serious side to it in terms of blowing up ... but ... maybe it's my mood right now but ...
Stick to the plan, listen to your coach, listen to your own body and how it's responded to training. Focus and never be afraid to fail. Only makes us stronger. All the best things hurt like hell during race day, but that all fades and you're left with either knowing your limits or having the satisfaction of achieving a target you never thought possible *forever*. They're the good days - don't let something like pain or indecision get in the way.
... before you say it ... (get back in the pool monkey boy !!!) ... Ill leave ya'll too it.
Apologies for cluttering up your log DD with such uninformed talk
All the best with the rest of your training.0 -
Recovery-Recovery
Plan: 20 minutes recovery
A quickie treadmill recovery over lunch with some upper body work as well. And speaking of my upper body...had physio session #4 tonight, and this time he worked on my upper body as well as my lower body. Well, apparently, according to the man with the hands, I have a fascial bias between my upper and lower body. I knew I was in trouble when he asked me if I ever do push ups and I said "no"...which was followed immediately by "I can tell.". My upper body is disproportionate to my lower body, which is basically code for scrawny. BTH....you following this?? I need those magical pink dumb bells back - can you please drop them in the post ASAP?
Actual: 20 minutes recovery on the treadie0 -
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Recovery-Recovery
Plan: 20 minutes recovery
A quickie treadmill recovery over lunch with some upper body work as well. And speaking of my upper body...had physio session #4 tonight, and this time he worked on my upper body as well as my lower body. Well, apparently, according to the man with the hands, I have a fascial bias between my upper and lower body. I knew I was in trouble when he asked me if I ever do push ups and I said "no"...which was followed immediately by "I can tell.". My upper body is disproportionate to my lower body, which is basically code for scrawny. BTH....you following this?? I need those magical pink dumb bells back - can you please drop them in the post ASAP?
Actual: 20 minutes recovery on the treadie
You mean I have to lift them again. God dammit.. I've only just recovered from the first time.0 -
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Introspective Incline
Plan: 8 miles easy
Crazy cold rain + less than 7 weeks to go = easy decision to do this nice-n-easy in the non-ripe-respiratory-repository known as my basement.Whateva....
This was a very strange session. There was a lot going on - music was my supposed distraction, but the mind was going a mile a minute...mainly about all things Boston - both training and race day. Physically it felt a bit out-of-body, but it felt nice. (and no, there were no shot bloks consumed during this session) I was slightly dizzy before I hopped on the treadie, so that may explain a lot. Perhaps I should've eaten more today, but I have found since I've given up the sinful sweets that I don't get as hungry as I used to, therefore I don't eat as much.
Kept the pace easy, but did alter the incline during this. Miles 1 and 2 were at 1% incline, miles 3 and 4 at 2%, miles 5 and 6 at 3%, and miles 7 and 8 at 4%. All felt good...and I kept nice and relaxed.
Hopped off treadie and dabbled in not enough abdominal work, and did 45 sorry push ups in a half @ssed attempt to get a little muscle on my upper body so I'm not so out of proportion.:o;):)
Actual: 8 easy miles on the treadie0 -
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The Devil Put Dinosaurs Here ~Alice in Chains
Plan: 2 miles easy, 4 x 1 mile @ 10k (75% recovery), 2 miles easy
Session location: 38.6653 degrees N, 78.4597 degrees W
Apparatus of choice: trusty treadie
Incline setting: 1%
Mode of distraction: loud, rockin' music
Lower body: taped up like a fine race horse
Upper body: donning a bright-tight tank to highlight the guns that are in there somewhere
Refreshments of choice: water, fruit punch Gatorade, and 4 shot bloks
10k paces: 7:05, 7:00, 6:55, 6:51
Upper body and abs: given some love post-session
Oh-kayyyy.....this was equal parts mental and physical. I am not a sprinter - this gal is not known for her speed in runners, so this session was one of the tougher ones I've experienced in the plan thus far. Pretty consistently for all four 10k miles, it was the last third of each mile that I had to talk myself off the ledge and tell myself that it was okay to be uncomfortable because, I reasoned, if I was uncomfortable for a long enough period of time then being uncomfortable would become normal....not unlike the person who smells really bad but has no idea that he smells really bad because he's so used to the really bad smell.
Any way.....job done...I'm one more day closer to race day...and I'm really trying to put in the ugly work now so race day isn't so ugly. (thank you cw for reminding me of the ugly race days)
Actual: 10 miles total consisting of 2 miles easy, 4x1 mile at above stated paces, 2.55 miles cool down, upper body, abs0 -
I am not a sprinter - this gal is not known for her speed in runners, so this session was one of the tougher ones I've experienced in the plan thus far.
Just wait till post marathon and we will see about that No reason a sub 40 is not well doable this summer at least if you applied the same mentality you have to the marathon work 0 -
Just wait till post marathon and we will see about that No reason a sub 40 is not well doable this summer at least if you applied the same mentality you have to the marathon work
Now you are talking Ecoli, those miserable 5 and 10k times of Dorys need serious improvement before triathlon season starts - we might even start getting her to kilometres as well then!0 -
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Now you are talking Ecoli, those miserable 5 and 10k times of Dorys need serious improvement before triathlon season starts - we might even start getting her to kilometres as well then!
Never!!! :mad:
Remember Lydiard's famous quote was "miles make champions" no mention of kms
I am on a crusade to reclaim some of these from the dark side (hence why I am here posting behind enemy lines )
Bad enough losing old man Kurt to you guys0 -
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Another year older? Wow, soon you'll be in double figures
Being ganged up on here. What you doing in this neck of the woods - Back to A/R before we start getting any ideas
(DD- Apologies for the digression of the training thread ill do 20 calf raises as I type just to give it some training related relevance) 0 -
Just wait till post marathon and we will see about thatNo reason a sub 40 is not well doable this summer at least if you applied the same mentality you have to the marathon work
:eek:Now you are talking Ecoli, those miserable 5 and 10k times of Dorys need serious improvement before triathlon season starts - we might even start getting her to kilometres as well then!
Oh catweazle....we've a lot of shaming to do between now and October.:)Don't need to. I'm like Jesus gliding over water with my majestic stride so no need to be splashing about :cool:
I'm being coached by Jesus??
* edit: I'm being coached by baby Jesus??:DBeing ganged up on here. What you doing in this neck of the woods - Back to A/R before we start getting any ideas
(DD- Apologies for the digression of the training thread ill do 20 calf raises as I type just to give it some training related relevance)
You know, Ecoli, I can give you a few swim lessons next time I pop over to your neck of the woods so we can start you on some proper tri training.
Heck, same offer goes to you too, catweazle. 0 -
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interested wrote: »How long did you say you were gonna be in Ireland ? ... I mean, I've no doubt you'd be good but this ... I mean ... its John ?
You and I may have to do this as a tag team. 0 -
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Shot Bloks or Wine?
Plan: 6 miles easy
I couldn't be bothered to do this one outside tonight. Nah. I am getting to my limit with cold wet evening air. I am soooo ready for the days to get longer, the temps to get warmer, and my pool to be open (April 18th!!). And I want to wear fewer clothes.
This session was fine. It was less jacked-up-on-caffeinated-shot-bloks and more chilled-out-on-my-hammock-sipping-Pinot-Grigio-by-the-pool-on-a-sunny-day-with-Al-Green-soulfully-performing-a-private-concert-just-for-me. (whoa.....that would be cool)
Any way, as I said, this session was fine. I followed it up with some luv to the upper body and abs. And that's really about it.
Actual: 6 miles on the treadie, upper body, abs0 -
The Physio and The Client
Plan: 8 miles easy
My physio rang me at 8 this morning to inform me that he wanted to run with me today. Okay. No biggie. He's a trail runner who enjoys talking about his paltry decent weekly mileage during our sessions (of course I ooh and aah).....and he offered to "pace" me today on my 8 mile easy run. Sure. I'll take a little company, right? Well....I am certainly aware that I am neither the fastest nor strongest runner by any means, but I think he must've underestimated my ability in spite of knowing where my physical strengths and weaknesses are concerned. Long story short - halfway through the first mile I could hear him breathing heavily....three quarters through the first mile he asked if this was my normal pace (okay, I was a bit fast today with fresh legs, but....).....at the end of mile two when we were approaching our first decent hill he announces he will walk to the bridge....at the next hill on mile four he says he is going to interval it up the hill....I warn him about mile 6 being all uphill and into the wind and gently suggest he go easy and wait for me to return after I turn around at the very top....he really starts fading on mile 7 so I have to impart some encouraging words.....mile 8 found him walking up a tiny bump in the road so I put the positive spin (and fib a little) by telling him that that tiny bump was the last hill we would encounter, and that we were nearly there. Bottom line...I kicked his butt :cool:....and I doubt the poor fella will ever call me on a Saturday morning to tell me he wants to run with me again. 
As far as my performance was concerned, I felt good. I did push the hills a bit more than "easy", but I really want to own hills, so I took them with confidence. The overall pace was hotter than easy, but I had to stop a few times to wait for my straggler (trying to be a polite hostess), plus I was happy running the pace I was running. Tomorrow will be a different story as I have 20 easy miles to do and it will be all about strength, endurance, and hills on top of hills. And there may be a 3 pound camelback strapped to my body, thus weighing me down a bit to enhance the goals. Good times!
Actual: 8.59 miles in 1:10:34 for an average pace of 8:13 min/mile0 -
The "very much in line with the overall ethos of the plan" Session ~coach
Plan: 20 miles easy
After studying the remaining sessions of this Boston training plan, I decided that today's 20 mile run would be my best and possibly last opportunity before the race to get a really meaty hill/endurance session in since this was not a pace specific session. Because I do not want to make any foolish moves with only 6 weeks to go, I consulted Ecoli to be sure this would be acceptable and beneficial for me, and he gave me his blessing but he made me pinky-swear that I would keep the effort easy. I figured with all the handicaps I was saddling myself with - hills, 20 miles, 3 pound Camelbak, and godawful wind - keeping the effort easy would be a necessity to get through this in one piece. This girl loves a good handicap and a good pinky-swear.
I had chosen the hardest route possible for this town, incorporating hills that come in all sizes, shapes, slopes, pitches, and lengths. This was going to be a big-girl run...no wussy stuff....and I decided I would need my music to keep me company and to keep me in a happy place. I settled on breaking this run up music-wise into three phases - high energy to get me through the first segment that includes the longest and steepest hills....something laid back to keep me disciplined in the second section that has the most delicious downhills that I knew I would be tempted to rocket down....and high energy again for the last segment to push me home.
In an attempt to condense this down....here are the streamlined highlights:
- Was immediately impressed with how the body was positively reacting to the extra weight of the Camelbak.
- About got my face ripped off on mile 3 by a huge-ass Great Dane that weighed a hell of a lot more than me. I had to stop and give him my death look...then I gave his idiot owner my death look.
- Arrived at Lake Arrowhead after 8.5 miles, took a potty break, sipped some water, had a snack, and allowed myself to sit by the lake and ponder the meaning of life.
- Switched to some soulful Corinne Bailey Rae and was in a nice relaxed place on mile 9 when the sound of snapping, growling, snarling and barking came from behind me. God dammit! Another rogue dog was coming after me, and he meant business. We went round and around a few times and I immediately thought if this bastard takes a piece of me and screws with Boston, his owner will be hating life after I am done with him (the owner, not the dog). As I reached for my mace while daring this canine to come one step closer, the owner called the dog off. I was so pissed and afraid of what I might say to the owner that I didn't say a word, but instead gave the owner "the look" and then blasted off down the road.
- Wind took on a new dimension starting at mile 10.
- Stopped very briefly at mile 14 to switch music, sip water, down shot bloks.
- Legs were fooked on mile 16, but I just kept the body relaxed, focused on form, and relied more on my arms to keep the pace.
- Turned into my final destination with only 19.6 on the watch, so of course that would not do....so....around the clinic parking lot 4 times until the watch alerted me the run was done. Thank god.
In summary....the first 15 miles were grand, the last 5 sucked as they were physically tough. I surprised myself at the pace, however. I ran by feel and figured I'd average between 9 and 9:30 due to the handicaps, but was pleasantly surprised to see 8:38 as my average pace. I also love that this run consisted of 1,082 feet elevation gain, none of which totally kicked my butt. Solid run in my opinion. One I can be proud of and hope will stand to me on the big day.
Actual: 20.01 miles in 2:52:52 for an average pace of 8:38 min/mile
http://connect.garmin.com/activity/2799177930 -
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BeepBeep67 wrote: »Nice run, how did the body feel afterwards
I had a few waves of nausea upon stopping at mile 20, but the body felt/feels really good. The legs were quite fatigued those last 5 miles, so instead of fighting it, I just told myself to rely more on the arms and keep it relaxed. I feel good!!!shotgunmcos wrote: »No doubt about it. Great work!
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Hmmm....the elevation thing of today's run is bugging me. It doesn't make sense. I think the Garmin has overstated the gain....crap....so, I will investigate tomorrow when I have access to my computer. Elevation correction is enabled, but it's not adding up with what I know.:(:mad: Still a solid, tough, hilly run though..... 0
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Hmmm....the elevation thing of today's run is bugging me. It doesn't make sense. I think the Garmin has overstated the gain....crap....so, I will investigate tomorrow when I have access to my computer. Elevation correction is enabled, but it's not adding up with what I know.:(:mad: Still a solid, tough, hilly run though.....
Dammit, I read the 817 m elevation gain and thought, wow, she is one tough cookie. When Dory says "hills", she means "hills".
What does your sluething tell you is correct? (PS you're still one tough cookie;))0 -
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The post without a title....
Plan: 20 minutes recovery
Actual: 20 minutes recovery on the treadmill
Yep. That's it. Nothing more, nothing less. Work is insane and I am shorthanded. The thing that kept me going at times today was knowing I had my physio appointment this evening....my physio appointment with the physio I emasculated on Saturday....purely by accident.:D 0
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