Another day, another race prep, another 20+ mile run

October 9, 2010

Today was another key milestone for Team Rogue training for CIM, our second race prep. This was a step up in intensity from our first race prep in September and involved 2 sets of 10 miles at marathon goal pace (MGP). I really don’t know what I was thinking or feeling going into this race prep. I’ve been concentrating on everything except for running lately (work, new business idea, getting engaged 🙂 Coming into the race prep I have to admit I wasn’t mentally engaged, really haven’t been for a while this season. At the start of the race prep I was talking to Steve and we were joking about the busyness of our lives and he just said to run the first set and see what happens. This season has been pretty different for me training wise. I’ve probably run more miles than ever but have been mentally the most disconnected from my training. I decided early on this season that with everything else going on in life running is the one thing that can’t be a source of stress, it’s my “relaxation” … yes running 70 to 80 miles a week is my relaxation.

Guess I should get back to the point of this post which is the race prep. We had a good sized group again and there were 8 or so of us in the 2:45 to 2:50 goal range. A 2:45 marathon is a 6:18 minutes/mile pace so that was the target today. Given the challenging first 5 miles of the course it was no surprise that the first half was off pace, and the second downhill part under pace. Steve put cones out every 2 miles, a 6:20 min/mile pace for 2 miles works out to 12:40 min.

Miles       1,2         3,4        5,6        7,8       9,10       Total     Pace
Set 1      12:47    12:46    12:45    12:31    12:26    1:03:17  6:20
Set 2      12:41    12:58    12:36    12:29    12:15    1:03:00  6:18

From a time based result standpoint the race prep went well. During the first set after we crossed Lamar near Justin and headed down Guadalupe there were many moments when I felt I could pick up the pace but knew there was another set to go and picking up the pace could be risky. The second set started off fine, actually a little faster for miles 1 and 2 than the first set but something blew up on miles 3 and 4 for the second set (running 12 seconds slower for those two miles compared to the first set). That of course results in the “freak out” where I tried to pick it up a little too much, which resulted in miles 5 and 6 for the second set being 11 seconds faster than the first sets. Then it was back in the groove for miles 7 and 8 for the second set. If I kept that effort going I would have come in at 1:03:11, right at the same time as the first set. Brent caught up to me towards the end of the second set and I had plenty of gas left so I figured I might as well push a little bit so that brought me in right at 1:03:00 for an overall 10 miles at a 6:18 pace 🙂

What does this mean for me at CIM? Racing a marathon is so much more than the physical ability to run at a pace. The mental aspect of running a marathon is a critical element. Your mind is what keeps you going when you’re down, when some freak clips your heels, when you drop your GU … you name it, the marathon will mess with your mind every chance it gets. I’m not mentally sharp this, and I’m not sure if I can be. It’s kind of a pity because this is undoubtedly the fittest I’ve ever been and may also be the last marathon I put serious training time into for a year or two. I guess the good thing is a sub 2:50 marathon seems pretty reasonable at CIM this year. I doubt I’d be able to keep training if it wasn’t for all the people in Team Rogue so thank you all for keeping me going … special shout out to Damon-later, Chris and Asia.


Boston 2010 Race Plan

April 5, 2010

I’ve finally decided. I’m going to race conservatively at Boston this year. I’m still trying to PR but not going for an aggressive plan based on my training paces of 6:18 minutes per mile for my marathon goal pace.

My plan for this year is to try and range between 6:20 and 6:25 minutes/mile for the downhill and flat sections. That would put me somewhere between a 2h 48min and 2h 50min marathon.

M A Time M B Time
1 6:25 6:25 1 6:20 6:20
2 6:25 12:50 2 6:20 12:40
E 3 6:25 19:16 E 3 6:20 19:01
4 6:25 25:41 4 6:20 25:21
g 5 6:25 32:06 g 5 6:20 31:41
6 6:25 38:31 6 6:20 38:01
7 6:25 44:56 7 6:20 44:21
8 6:25 51:21 8 6:20 50:41
E g 9 6:25 57:47 E g 9 6:20 57:02
10 6:25 1:04:12 10 6:20 1:03:22
11 6:25 1:10:37 11 6:20 1:09:42
12 6:25 1:17:02 12 6:20 1:16:02
13 6:25 1:23:27 13 6:20 1:22:22
g 14 6:25 1:29:52 g 14 6:20 1:28:42
15 6:25 1:36:18 15 6:20 1:35:03
E 16 6:25 1:42:43 E 16 6:20 1:41:23
17 6:40 1:49:23 17 6:40 1:48:03
g 18 6:50 1:56:13 g 18 6:50 1:54:53
19 6:35 2:02:48 19 6:35 2:01:28
20 6:55 2:09:43 20 6:55 2:08:23
E 21 6:58 2:16:42 E 21 6:58 2:15:22
22 6:20 2:23:02 22 6:20 2:21:42
gE 23 6:20 2:29:22 gE 23 6:20 2:28:02
24 6:20 2:35:42 24 6:20 2:34:22
25 6:25 2:42:07 25 6:20 2:40:42
26 6:25 2:48:32 26 6:20 2:47:02
F 1:17 2:49:49 F 1:16 2:48:18

Trying to run 6:18s the whole way will not get me under 2h and 45 min (would be around 2:47:30) given the tough hills so I think getting the sub 2:50 target off my back at Boston is the right thing for me for now. Did I also mention that work is busier than it has in a long time for me, running can’t be what I stress about … it’s my stress relief so it’s to start settling into this goal and getting ready to race in two weeks.

Final race prep for Boston Marathon 2010 is done

March 27, 2010

Today was a 27ish mile training run that includes two sets of 4 miles at marathon goal pace (MGP), and miles 20 to 26 were a cut down on the track. 2 miles at MGP, 2 at half marathon pace (HGP) and 2 at 10k pace. We’ll that’s the theory of the workout. I’ve never manged to hit all those paces in the 3 times I’ve attempted the workout, but just getting through it is somewhat a success.

Today’s workout was somewhat similar to what we did in preparation for the Portland Marathon in 2009. The major differences being the hard mile on the track wasn’t there, instead of 2×5 miles at MGP today was 2×4 miles at MGP. Today’s workout went very similar to what I ran in the same race prep for Portland, not pace wise but overall results. I ran everything 10 seconds or faster today than August of 2009 leading to Portland.

Goal paces for a 2:45 marathon are as follows:

  • MGP 6:18
  • HGP 6:00
  • 10k 5:40

The outcome of today’s workout:

2×4 miles at MGP
Set 1 – 6:12 pace
Set 2 – 6:14 pace

Track MGP 1 – 6:13
Track MGP 2 – 6:15
Track HGP 1 – 5:58
Track HGP 2 – 6:13
Track 10k 1 – 6:25
Track 10k 2 – 6:40

The 8 miles at MGP were a little too fast as were my first two miles on the track. I felt fine until the 10k portion when it was just brutal. When I did this workout for Portland my 5th mile on the track was 15 seconds slower than MGP so I’m much happier with today’s results. During the last mile Steve made me back off on the first lap, I ran close to 8 minute pace, and then I managed to get back into MGP easily. The entire track session was a 6:17 pace so not too shabby.

Now to plan for what I’ll run at Boston. I think if I run conservatively I’ll go out at 6:25’s through the first 16 miles, then see what the hills bring and try and get back on pace to finish under 2:50. If I decide to let loose then the first 16 will be closer to 6:20 … I’m not sure what price I’ll pay later on for it though. I’ll post my race plan next weekend for anybody that’s curious, my goal for Boston will likely be somewhere between 2:47 and 2:50.

Recovery after the race prep

March 9, 2010

This Sunday was another Race Prep leading to Boston. The race pre consisted of 4 sets of 5 miles at Marathon Goal Pace with decent hills. We started at Bouldin and Barton Springs and South (up-hill for the most part) for 5 miles, then back down for 5, up for another 5 and back for a total of 20 miles. A 2:45 marathon would be a 6:18 pace which I’m not really capable of right now, and it was obvious that running uphill is a bit of a struggle. Overall I did manage a 6:23 pace for the 20 miles. I wasn’t sure how the recovery would go but I’ve been pleased. I only ran 2 miles on Monday, mainly because of time and this morning ran 8 miles with Chris and Asia. It went well, a little soreness in the upper quads but that went away as I loosened up. I’m not completely recovered but the tightness and soreness isn’t too bad and is expected given the hard effort on Sunday. It’s a good thing I have a massage scheduled for Thursday.  The body and mind just need to hold up through April for the race.

Completed Race Prep #2 for Boston – Kind of Sort of Good

March 7, 2010

Not ideal but in better shape than I was in Portland

Mile 1 Mile 2 Mile 3 Mile 4 Mile 5 Set Total Set Pace
0:06:26 0:06:33 0:06:29 0:06:24 0:06:30 0:32:22 0:06:28
0:06:13 0:06:35 0:06:12 0:06:25 0:06:11 0:31:36 0:06:19
0:06:29 0:06:32 0:06:27 0:06:08 0:06:24 0:32:00 0:06:24
0:06:21 0:06:40 0:06:20 0:06:14 0:06:03 0:31:38 0:06:20

Training in review 6 weeks away from the Boston Marathon

February 27, 2010

This week was another up week, I won’t get to the 75 to 78 miles for the week I was hoping but will be above 70 so I can’t complain too much. I’m pretty satisfied with where my training is this season. The first race prep was doable trying to hold a marathon goal pace (MGP) for a 2:45 marathon. This week we had some faster work, a 5k workout that alternated between 5k pace and half marathon goal pace (5:27 and 6:00 minutes/mile) and I managed that or very close to it. I don’t think I’m in 2:45 marathon shape yet but do feel like I’m fitter than I was for Portland, not bad considering I was hoping to maintain my fitness and not necessarily improve on it this season.

My training has been much more inconsistent this season, missed runs (2 days off on average per week) so lower mileage, less consistent with the gym (work travel), and not mentally geared up, and needing to make work and non-running life a priority. I’ll try to get back running six days a week and be consistent with the gym starting this week leading up to Boston and we’ll see what the race hold and what I set as my target after the second race prep next Sunday.

Overall: Satisfied with my fitness, less so with my ability to stick to training.

First race prep for Boston Marathon 2010 done

February 14, 2010

Today team rogue had a few options for the race prep. I opted for the easier one, 4 sets of 3 miles at marathon goal pace or MGP with a total of 22 miles.

6:25, 6:25, 6:20
6:20, 6:18, 6:11
6:25, 6:11, 6:14
6:15, 6:20, 6:06

I’m not in 2:45 marathon shape but I think I’m fitter than I was for the Portland Marathon in 2009 where I finished just over 2:51 The first two miles were Enfield and Exposition so not much fun and I’m happy with the pace. 6:18 min/mile is 2:45 marathon pace.

On another note it was a great day for a number of the team running the Austin Marathon. Dan got his Boston qualifier, Muz ran 2:52 by effort as a training run and Niccole finished 2nd overall female in 2:55

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