Sunday, February 3, 2013
Hubris and Comeuppance
About this time of year I find that I can roll out 8 or 9 miles without too much discomfort and I cease to fear the long runs. This mindset works if I stick to a smart work-rest-work-rest schedule. This week I got behind and didn't get started on my harder days until Friday. After two hard runs Friday and Saturday and some hours on the bike trainer as well, I got absolutely pulverized on today's long run.
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Rest! That's what I'm doing today.
ReplyDeleteI don't know what to do,hombres. i have NEVER been this unprepared for a marathon. The rowing has just taken up so much time. So i am running 3x a week and am sick of deathmarching the end of the LSDs, so i have switched to shorter LSDs, and lots of hillreps which i love...and the rest is erging and rowing. Soooooo i am a bit worried. Usually by now i wouldbe running at marathon race pace and starting to pack in the 20plus milers...instead i am doing tens and halfs and 10ks and none at a decent pace. Ah well, can i do this?, can i just resign myself to trotting round Roma enjoying the view? I have never done that, i have always gone out with a set pace written on my arm split by split....can i recalibrate and say, this one is for the view, and to celebrate starting back after years off? I think i will have to do that. It is that or not run it at all. Thoughts?
ReplyDeleteWell, your base conditioning is good, and you've got a lot of marathons in your legs, so you'll be some version of okay. I've been running many fewer miles and cross training more for the last couple of marathons, and it hasn't hurt on race day. The big caveat is that I have made sure that I got in a few 20s. Four has been my gold standard, but it's only going to be two (maybe (but probably not) 3) this time. I would suck it up and slog out 20 this weekend, and then again two weeks later. Then work on leg speed during the taper, and see how it plays out. Maybe do 18 this weekend, 20 in two weeks, then 18 in three . . . then taper.
ReplyDeleteBetter yet, wait until Max weighs in, and do what he says. :-)
This is wisdom. Many thanks. How hilly is the actual route in Roma? Anytime I have jogged there I have always come across some whoppers.
ReplyDeleteThere is the 14-16 mile long run theory.
ReplyDeletehttp://running.competitor.com/2012/09/training/a-short-cut-to-the-long-run_32317
I'm always intrigued that great marathoners seem to be great 5K runners. It suggests to me that running fast is more important than is running long. That said, you are 6 weeks out (right?). I think you have plenty of time.
Wow, page three of the program at the above link includes a 10-week program:
ReplyDeletehttp://running.competitor.com/2012/09/training/a-short-cut-to-the-long-run_32317/3
This looks hard. The prescribed "90-minute blast" is at 95% effort, so if one had a 1/2 marathon PR of 1:30, one should target 12.3-12.4 miles in 90 minutes. Working that into a weekly program would be no mean feat!
Before Dublin, I did a 20 mile workout that went something like this: 10 mile warm up, 10 minute mile pace, run 9 walk 1. 10 mile hard, 8 minute pace, walk 1 minute between intervals. This combined a long run with speed/tempo in a way that worked pretty well.
ReplyDeleteOh, and Philip, when googling the conference so I could write up my travel proposal, I stumbled upon this: http://www.sportsfile.com/id/RP0079938/
OMG, Ted! That is too funny and WAY too embarrassing. How on earth is that up there without my permission (gee, guess I didn't untick something on sign up!!). It captures a great moment though, as I was sooooo worried all through Dublin about my calf just popping, it had been torn in the spring and was knotting up all summer, so my training was low....and in the week before I had been in London, Seattle, San Fran, Como, Milan...tough life of the dusty academic!...and yet at Dublin through starting easy and dialling it up, I did my first negative split, and so when that pic was taken near the Finish I was airplaning ( the fam were mortified).... Max thanks for the article...I am off to do some nice hilly reps on a clear sunny day here. Still blushing though about that silly photo. Are there others of us?
ReplyDeleteYes. As I recall, you put 12 minutes into me in the last 8 miles or so . . . I was _not_ airplaning at the finish, though I was quite happy with my run. I don't think any of the rest of us were doing anything quite so photogenic at the end.
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