CIM Training – Week 17

Am I tapering, yet?  With most plans, I can figure out when the taper starts pretty clearly.  But with this one, I’m not so sure.  I had a day off on Wednesday, ending an 84 day running steak, and the week ended with two easy runs that were 5 miles instead of 8 or 10.  Seems like the start of a taper to me!  But, I still have a 20 miler in the schedule tomorrow.  I’m considering the end of that run as the moment “the hay is in the barn” and I enter Taper Town.

The Details

My training plan called for a long run of 20 miles w/10 miles at goal marathon pace, an interval workout of 2 x 2 miles at half marathon pace, and a tempo run of 16 miles w/10 miles at marathon pace.  The rest of the runs were easy.  It also had a rest or cross-training day mid-week – the first in 84 days.

Long Run (20 miles w/10 miles @ goal marathon pace).  [Log Details]

I didn’t have a good feeling about this run.  I was on my feet a lot the day before and went to a dinner party that evening.  I went into it feeling tired.  Still, I had a goal for this workout.  I’ve been trying to get a sense for what my actual marathon pace might be and wanted to use this run for that purpose.  I decided not to look at my Garmin and to run by effort for most of the run.  I increased the slow range for the goal marathon pace segment on my Garmin to 8:38.

The first couple of miles were on Four Mile Run, which is completely flat.  They felt very comfortable but maybe a little hard.  Then, I headed south on the Mount Vernon trail for a mile.  It starts with a minor uphill and I was running into the wind.  For the first time, my Garmin vibrated.  I guessed that meant I was over 8:38 pace.  At that point, I decided I would check my Garmin when I finished mile 5 just to see how slow I was going.  I turned around at mile 3 and headed north.  The section started with a small uphill so I slowed down a little.  I got to mile 5 and decided, maybe I’ll look at mile 6 instead.  I was only mid-way through and thought I might change my effort if I know the pace.  Mile 7 was on the 14th Street Bridge, which is very windy.  I expected my Garmin to let me know I was slow but surprisingly, it didn’t.  Miles 8 and 9 were on the south side of Hains Point.  The wind coming off the water was miserable.  I wanted to look at my Garmin but just kept fighting.  The last mile was on the north end of Hains Point.  Sometimes, it feels like you’re fighting the winds on both sides of the island but this time, I had the wind at my back again.  After the goal marathon pace segment, I had 5 easy miles ahead of me but my legs – my feet/ankles in particular – were killing me.  I stopped a lot during the last 5 miles to rest and stretch.

In the end, I ran the whole marathon pace segment without looking at my splits.  The splits averaged 8:00, which is a little slower than PR pace but in line with my races this past summer.

Goal marathon pace miles=8:00, 8:02, 7:55, 7:59, 8:08, 7:51, 8:04, 7:58, 8:09, 7:51.  Average goal marathon pace miles=8:00.

Intervals (2 x 2 miles @ goal half marathon pace w/800m recoveries).  [Log Details]

I had a good warm up.  I noticed that I was running it a little faster than I have been lately.

I ran the first repetition without looking at my Garmin.  I hadn’t planned on doing that but I just felt like running without thinking about pace.  Although I wasn’t looking, the watch had been set at 7:13-7:23 pace and was vibrating quite a bit.  I guessed it was because I was running faster than goal half marathon pace, but I didn’t slow down.  My legs felt good so I just focused on my leg turnover.  I’ve been making myself smile during runs lately as a reminder that this is play and I’m choosing to do this.  Despite running hard, I was enjoying it.  Towards the end, I glanced down and saw 7:15 pace!  I couldn’t believe it.  It felt hard but it had to be one of the fastest 2-mile repeats that I’ve done this training cycle.  (I’m not going to check and ruin the feeling that it was.)  After the recovery, I ran the second repetition without checking pace, too.  Towards the end of that one, I checked my Garmin expecting a fade but saw 7:2o pace.

At the end of the run, I thought maybe I gave up on sub-3:20 too soon.  But, if not…  A PR?  Yeah, I can do that.

Goal half marathon pace splits:  14:32, 14:46.  Average goal half marathon pace 2 milers=7:20.

Tempo Run (16 miles w/10 miles @ goal marathon pace).  [Log Details]

The day before, I had my first day off in 84 days.  (My longest running streak is 132 days leading up to my PR at the New York City Marathon.)  It was great sleeping in a little and getting some rest but I wondered how my legs would feel.  Typically, I don’t like off days – it seems something always hurts the next day and I’m sluggish.

I ran this run as my commute.  I felt pretty good during the warm up.  The weather was less than ideal – it rained earlier that morning and the winds were still blowing strong.  Once again, I decided not to look at my Garmin for the goal marathon pace segment.  Despite the rest day, I felt spry.  I thought my leg turnover was better than usual for these runs.  My Garmin, which was set at 7:48-8:08 pace, was vibrating quite a bit.  Was I too fast or too slow?  It worried me that I couldn’t tell the difference between 7:45 and 8:10 pace.  At some point, I noticed how few runners and cyclists there were on the trail.  Winter’s coming.  Soon, it’ll just be me, the other hardcore runners, and bike commuters on these trails.

I arrived at Hains Point and the winds were fierce.  (Gusts were 20-25 mph out of the South.)  It’s hard for me, mentally, when weather interrupts my goal pace.  But, I reminded myself I was running by effort and to just run strong, with good form, and consistent.  I finally looked at my Garmin as the last mile was ending.  I saw 7:40 pace.  I  was surprised it was that fast.  Overall, I was really happy with how the run went and couldn’t wait to see what the splits were.

Walking down the stairwell in the building to the showers, I’m impressed by my quad muscles.  Look at that definition!  I can tell my legs are more cut now than they were 17 weeks ago.  Now, if I can just get some rest into them in the next couple of weeks.

Goal marathon pace splits: 8:01, 8:03, 8:07, 7:50, 8:02, 7:35, 7:59, 7:51, 7:55, 7:33.  Average goal marathon pace miles=7:54.

Other Running-Related Activities

Future Races. 

California International Marathon.  I finalized my itinerary and logistics for my trip out west.  I’m flying into San Francisco, driving to Sacramento for the race, and then driving back to San Francisco for a mini vacation.  Logistically, that meant booking the flight, two hotels, and a rental car.  Now, I just have to find fun things to do in San Fran that don’t involve walking.  As far as the race, I’m starting to think about my race plan.  I’ve read some comments online that the course is rolling hills despite the net downhill.  But, I just don’t see them.  It’s a little unnerving running a course I haven’t run before.

Spring Marathon.  After much consideration, I ditched St. Louis and Cleveland and decided my goal spring marathon will be… the Boston Marathon!  I was looking for a PR course but it didn’t seem like either was much faster than Boston.  The only downside is with CIM coming so late in the fall, I probably won’t want to start training again until late January.

Bodywork.  I still haven’t had a massage in a long while.  But, I did a lot of stretching, foam roller and yoga ball work.  I noticed a very disconcerting crunching noise in my back when I’m lying on my right side and lifting my left leg up.  Could this be related to the pain I’ve had in my hip joint for the past year.

Gear.  I decided I can’t wear the Brooks Pure Flows for CIM.  They are going to kill my feet.  I’m going to go with the Saucony Breakthrus.  I don’t love them but I don’t have time to try another shoe.  And, my race day shorts arrived.  I wanted a pair of the Saucony Impulse Shorts in black.

Media of the Week.

Song.  “Whistle (While You Work It),” Katy Tiz.  I’ve been trying to enjoy my hard workouts more.  I’m choosing to do this to myself.  It’s supposed to be fun!

Podcast.  I listened to the Runner Connect podcast on female masters runners.  I’m not injury prone but it did make me think about taking more rest.

Picture.  From my long run on Sunday:

The Week Ahead

Two weeks to go!  The end of the hard training is in sight.  I only have two workouts this week.  My last 20 miler is tomorrow and my last tempo workout is on Thursday.  I’m trying to figure out if there’s a way to work the Alexandria Turkey Trot into that tempo run.  I’ve run it 10 years straight and would hate to break the streak.

Inspiration.  “Make sure your worst enemy doesn’t live between your own two ears.” – Laird Hamilton