CIM Training – Week 12

Today’s 20 miler – my first of the training cycle – with 10 miles at goal marathon pace weighed on my mind all week.  Sub-3:20 (7:38 pace) has been a goal of mine for a couple of years now and I don’t have a good track record of hitting that pace in workouts.  I try to be positive going into workouts, but the realist in me had doubts.  And, I wasn’t feeling very well either, which added fuel to fires of doubt burning in my head.  But somehow, I hit all my goal paces this week – including today’s potential soul crusher.

The Details

Again – three workouts for me this week: 3 x 2 mile @ half marathon pace, 8 miles at goal marathon pace (GMP), and a 20 mile long run w/10 miles @ GMP.

Strength Intervals (3 x 2 miles @ goal half marathon pace w/800m jog recoveries).  [Log Details]
I can try to run like an elite, if not as fast as one.

My legs felt pretty tired during warm up but I’ve learned that doesn’t necessarily mean anything.  I ran the first repetition hard and I probably jogged the first recovery a little fast.  On the second rep, I felt tired before I was even half way through.  I slowed down a lot during the next rest period. As I started the last 2 miler, I didn’t think I could finish it but I fought and finished it on pace.

One of the things that has been helping with my speed and form lately is focused on relaxing my hips and lifting my knees…  In the last few months, I’ve noticed a very fast male runner on the trail.  As he speeds past me, I’ve been very envious of his form.  I’m not sure how to describe it but I can tell the range of motion in his legs is smoother than mine and he seems so relaxed!  I’ve been trying to run more like him, if not as fast as him.

Goal half marathon pace splits: 14:36 (7:18 pace), 14:44 (7:22 pace), and 14:47 (7:24 pace).   Average was 7:21.

Tempo Run (14 miles w/10 mile progression run).  [Log Details]
Don’t Give Up on Yourself!

I didn’t do so great the last time I did this workout.  The Parks Half Marathon was a few days before and I miscounted the miles and only did 9 in the progression.

I ran to work for this workout.  It takes me at least 2 hours to do a 14 miles and running to work allows me to take back 45 minutes of my morning.  Plus, I planned the perfect route – it allows me to run 10 uninterrupted miles.

I went out a little fast on the first couple of miles but reigned in the pace.  I stopped for a few seconds to take a picture by the Washington Sailing Marina but I could have kept my watch running since I was a good 15 seconds faster than goal pace.

The pace started to feel like work starting with the 8:18 paced mile.  I started having doubts and my mind went to Saturday’s upcoming 20 miler w/10 miles @ GMP.  How am I going to do 20 miles with 10 @ GMP when I can’t get through this progression run?

Progression run miles: 8:47, 8:34, 8:27, 8:15, 8:06, 7:56, 7:44, 7:37, 7:27, 7:16.  Average was 8:09.

Long Run (20 miles w/10 miles @ GMP).  [Log Details]
Believe!

I worried a lot about being able to hit goal marathon pace (7:38) in the days leading up to this workout.  I have a horrible track record when it comes to GMP.  I went to my log on RunningAhead and actually crunched the numbers.  I know it’s apples and oranges to compare workouts since so many factors change, but sub-3:20 has been my goal since I started training for the 2012 Boston Marathon (“Hot Boston”).  Since then, I’ve run 48 GMP workouts and I’ve only hit that pace…  13 times.  That’s a 73% failure rate.  Still, I was trying to stay positive.  One of my mantras for this training cycle has been to simply, “Believe!”

I woke up this morning feeling pretty awful.  I had a headache and a lot of pressure in my sinuses.  I even sneezed a few times.  I did a sinus rinse and took an Ibuprofen before heading out.  I also had a half bagel and coffee to eat.

The easy 5 miles were pretty rough.  My legs felt a little stiff and my head was groggy.  I started the MP segment a little fast.  I forced myself to slow down and that made me feel better.  Maybe this wouldn’t be so bad.  Miles 4, 5, 6, and 7 were trying because they were into the wind.  I thought about letting myself run by effort but held on.  Miles 8, 9, and 10 were on Hains Point, which can be terrible on a windy day.  Luckily, the winds were at my back on the front half and I only had a mile into the wind.

I knew I ran well but I was surprised when I downloaded my workout that I was under GMP for all but the first mile!  And, at points I was running into 10-16 mph winds!  I’m pretty happy with myself right now.  Sub-3:20 seems realistic right now.

Goal marathon pace miles: 7:38, 7:35, 7:33, 7:32, 7:31, 7:34, 7:33, 7:31, 7:32, 7:26.   Average was 7:33.  Overall pace: 8:12.

Other Running-Related Activities

Future Races.  On Wednesday, New York City Marathon runners got their bib numbers!  I’m in Blue Wave 1, Corral C.  But, since my goal is now 20 minutes slower than my estimate when I registered, I’ll be moving back.  I’m still thinking I’ll try to run 3:45 (8:36 pace).

Gear.  The running shoes I bought before this training cycle have started showing wear.   Well, all except the Kinvaras.  Initially I loved them, but the infatuation wore off quickly.

I went to one of the local running stores (Pacers) and got fitted for shoes.  I ended up in the Saucony Triumph ISO.

I also tried the New Balance 1080s (too flat feeling) and an Asics shoe that was very cushiony.  I think it was the Gel-Nimbus.  I looked in my log and I wore the Triumphs from May 2009 to December 2010.  It looks like I had problems with the sizing and switched to the Asics Gel-Nimbus.  The New Balance 1080s were also in rotation at that time but I guess I just liked the Nimbus better in the end.  In any event, I’ve only run in the Triumph ISOs once since I bought them but they seem like they could work for the marathon.

I also received my October Stridebox.

I haven’t tried anything yet but a couple of items look promising.

Song Media of the Week.  

In addition to music, I listen to a few fitness-related podcasts.  This week, I listened to a fantastic cast from Runners Connect.  The host, Tina Muir, interviewed Fernando Cabada.  I have to admit, I hadn’t heard of him before listening to this episode but his story is truly inspirational.

The Week Ahead

By next week, I’m fully in the race-specific portion of the training.  I hit my peak mileage – 80 miles/week.  The interval workout doesn’t seem too bad on paper – 5 x 1K @ 10K pace w/400m recoveries but I’ve learned my lesson and am definitely not thinking it’s a “baby workout”.  The threshold workout is 3 mile easy, 10 miles @ goal marathon pace, and then 3 miles easy.  The long run is a 20 miler.

Inspiration.  “It never gets easier. You just get better.” – Unknown