Goal Race

Thursday was the big day.  I had plenty of rest leading up to race day, the course was dry and all systems were go.  Warm ups had me a bit worried as it seemed a bit of a struggle to hit sub 6:30 pace, but that's happened before.  I lined up near the front and got a fast start, being pulled along with all the young, fast guys.   I was feeling confident about hitting my goal after I had run the first half mile at 3:05 and felt pretty good.  The first mile was 6:23, so I had slowed considerably and it now felt like work.  Mile 2 was on Vinehill Road, which has some significant hills and I slowed even more to 6:48.  I was working too hard and knew at this point that sub 20 wasn't happening.  The last mile is flatter and offered a tailwind, but I could only muster a 6:39 and a finishing time of 20:19.  Third in my AG and 68th overall.  Disappointing, but goals are meant to be a challenge.

What was missing?  I know my body has always responded well to high mileage, so I think one more short cycle closer to 60 miles should do it.  Slightly increase the mileage over the weekend and get to a double digit run during the week should do the trick.  Secondly, I completed most of my track workouts successfully, but in looking back, I often overlooked some important 100m stride workouts.  A focus on mileage and running efficiency should work.

Range of motion is most likely an issue.  I've never or rarely stretched and cross training is always an afterthought.  Perhaps if I want to improve or even continue running through my Golden Years, that will have to change.

My ability to recover has improved.  While my recovery run on Friday felt awful, my 9 mile progression run and 2-hour long run on Sunday were both successes.  Set a record distance on my long run and both runs included some miles at or just below 8.

 

So, I give the last 9 weeks' cycle a solid B-.  Increased weekly mileage from 43 to 56, increased my pace on my 2-hour hill run from 8:53 to 8:38 and lowered my 5K time from 20:56 to 20:18. 

 

On another note, I should break 2,000 miles for the year and be close to 2,200 for 2018.  This got me thinking that this would be a good time to set some goals for 2019.

• 2,500 miles for the year
• sub 5:45 mile
• sub 20 5K (early 2019)
• sub 19 5K (later 2019)
• sub 40 minute 10K
• sub 1:30 HM
• sub 32 minute 8K
• Make the board on the ROY standings
• Top 3 finish in AG for Grand Prix

Ready for Next Phase?

As I wind down in preparation for my goal race next week, I got to thinking about the next mileage goal.  The plan was to be comfortably running 50 plus mile weeks, so I could build on that going into 2019.  But, as in all my cycles since 2016, 50 miles seems to be a impenetrable barrier rather than a spring board to bigger and better (and faster) things.  To be perfectly honest, it's much more of a mental wall rather than a physical one.  Its hard to get up early and sometimes harder to run after work.  There just doesn't seem to be enough hours in the day.

So, what to do to get things right again.  Let's start with better sleep.  Too often I fall asleep watching TV, waking up at 2 am and try to settle back down.  Need to eat dinner earlier, watch a little TV and be ready and in bed before 10.  If I can manage this most nights, breaking the 60 mile week barrier will be possible.  

Goal race is Thursday, so its lots of rest on Monday, Tuesday and Wednesday.  Weather looks good, so going to be going for it.  Looking forward to completing step 1 in getting back to sub-3 hour shape.

Tune Up Number Two

Bit of a cutback week as I enjoyed a little mini-taper for tune up race number two.  Like past weeks, it took most of the week to recover from the week end's efforts.  Also, the weather took a turn for the worst with temps in the teens, ice and snow and very low windchills.  Much more January-like than mid-November.  Race morning was 9 degrees, but thankfully the wind had died down.  I was concerned about ice and snow on the course, with snow and ice falling on Wednesday night.  My concerns were realized on race morning when I found out most of the race took place on sidewalks around the school, which were snow covered and icy in many places.  I thought I might beat my last race's time, but it was hard to find a rhythm on such a course, so I finished in 20:51.  Second again in my age group so I missed out winning a turkey.

Decided to buy some Yak Trac for Sunday's run which slowed me down, but at least kept me upright. Final distance was a tenth less than last week, but did have some gas at the end. I have to admit it was quite a shock to go from nice fall weather right into the heart of February kind.

Recovery Week

Well, racing on Saturday followed by Old Excelsior and Sparrow Road as part of my long run on Sunday, really took its toll on me, even with a day off on Monday.  I got up early Tuesday to complete my track work out, which consisted of 2 x 1,200m and 2 x 800m all at below goal 5k pace.  I barely got any of them even close to sub 6:30 pace, as the body felt heavy and joints felt beat up.  Mentally it was not there either.  I followed up with an early wake up call on Wednesday as well, with plans to run an easy 10 miles, but I could only muster 8ish and most of that was sub 9.  Hips felt incredibly tight and I was not loosening up in the later miles.   After a good night's sleep and some vitamins, and a Thursday recovery run, Friday included a respectable progression run getting into sub 8 territory.  I followed that up with 10ish on Saturday at 8:10 pace and 12 x 100m repeats. Finished off the week with my usual Sunday 2-hour hill, adding a half mile more than last week.   Recovery happens, just takes twice as long!

Ely Marathon

This will probably be the most anti-climatic post after a marathon that I will ever post.  Not because it did'nt go well because it went perfectly fine.  Problem is I really don't know how I feel about it.  I didn't really have high expectations because I only averaged about 45 miles per week and much less than that over thw past 2 years or so.  I really struggled with how much pain I was willing to endure just to finish a marathon and not race it.  I'm okay with a 3:55 finish, but don't really feel like celebrating it.

What I do feel like celebrating is my son's completion of the same race.  Two years ago it was heroin, meth and alcohol and now he is running a Marathon, finishing in under 3:50 and getting a 6 minute negative split.  Well done!

Happy Running!
Rixk