Sunday, December 5, 2010

9 mile marathon pace fast finish run

If I don't get out first thing in the morning it is tough to get out for a run later in the day. We have busy weekends and today was no different. I didn't feel like getting up at 5 am so I slept in and got up with the kids (6:45). Andi went for a run while I stayed with the boys and followed the Las Vegas Half Marathon and California International Marathon that were run today. Ron PR'd in the half marathon with a time of 2:03:30 (A PR by 3.5 minutes and a course best by 10 minutes!) Way to go Ron! David Weary ran CIM in 3:45 (10 minutes off a BQ), he went out in 1:45 but came back in 2:00. Must have been a rough second half. With CIM this weekend that means it is one year since my marathon PR at CIM 2009 (2:57:11)! That is an awesome race, very competitive! This year there were 292 runners under 3 hours and 32 under 2:30! 10 of those sub 3 hour runners were in the 50-54 AG and 9 in the 55-59 AG! I am close to that sub 3 shape right now I think just less long runs. Looking forward to some 20 milers in the next two months in preparation for Surf City!

So I didn't get out this morning, we went to church, then ran a few errands and got home around 1:00pm. I had about an hour and a half to run and get ready for our afternoon in Acton (Santa was out there!), and we had dinner at my sister-in-laws. My plan was to do 10 easy since my calf was pretty tired after yesterday. After looking at the clock I realized that I didn't have time to do 10 easy, so I planned on 8 and left the house. It started sprinkling just as I left, and with no wind the rain felt nice and cool. I decided my Ranco Vista Loop was a good plan (7.5 miles) but as I started up 45th my legs felt pretty good. I decided to keep up the pace (which was now around 7:15/mi to Hillview MS and then see how I felt. After Hillview it is downhill so I eased up but still maintained 7:00/mi pace. Now I was down on 30th and still cruising along. I decided, "what the heck," and just kept pushing. When I got back to N and 50th I turned left and went up to 55th, down to M-8 and back home to finish 9 miles in a little heavier rain in 62:53 (sub 7:00/mi pace). My calf felt fine. The rain still hasn't let up. Today's workout was faster and longer than the last time I did a similar workout.

Splits 7:33, 7:13, 7:13, 7:22, 6:58, 6:55, 6:47, 6:35, 6:19.

It probably wasn't the smartest decision but I would have dialed back if I didn't feel as good as I did. I get into that same mileage obsession that many people get into sometimes that can just lead down a bad path. The idea that I have to do more, like one more mile is really going to matter. Sometimes the easier pace with less miles may be better in the long run (literally and figuratively). In other words, sometimes the time spent is more important than the distance. I ran pretty hard Thursday and Saturday so was it ok to run at MP today? Maybe, maybe not. We'll see how this week goes. Honestly 7:30 pace feels pretty easy right now.

I have heard other runners and coaches talk about the idea of "callousing," or how running tough workouts toughens us up. I like that idea. The idea that running hard workouts will possibly delay the feelings of fatigue or at least make me more used to those feelings and be able to push through them. Here are some workouts that I think are good at "callousing."

Long Tempo Runs, Threshold Runs, Fast Finish Long Runs, Progression Runs. These runs make me work at a high percentage of my aerobic threshold for a long time, especially toward the end of the run and often, like today, I negative split the workout! Work hard and run fast when I am tired! I love those workouts.

24 miles for the weekend.

Next weekend I'll be following Clay and Dale at the Santa Monica 10k and Chuck at the Rocket City Marathon. Good Luck you guys!

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