Fall Trainers - Week of 10/31

Runninlaw · Nov 7, 2011

NYCM was yesterday and the elite race was an exciting one to watch! I enjoyed the extra hour yesterday and watched the entire thing on my computer.
 
I know Timr did not have the race he wanted, but finished in a very respectable time. Looking forward to hearing all about it. One thing that really reasonated with me after watching the elites is that when you train your hardest and then put it all out there, there are 2 likely outcomes: triumph or heartbreak. There is very little room in between for the marathon when you give it your all.
 
Hawk is up next. Philly isn't too far off (and jebba if she checks back in). Close it up big for us after some great training but tough races in here.
 
I had a wicked head cold last week and logged a total of zero miles. Oops. But I set up a couple new schedules for the next 6 months which look fun and promising. Onto a new season for me.
 
 
10.16.11 - Grand Rapids Marathon
Runninlaw - 3:25 - 3:44:09
 
11.6.11 - New York City Marathon
Timr - 3:10
 
11.20.11 Harpeth Hills Marathon (aka Flying Monkey)
jebba: finish
 
11.20..11 - Philly
CMKHawk86 - 3:20

CMJHawk86 · Nov 7, 2011

Great job yesterday, Tim. 3:38 is a very respectable result on that course. I had a tough day there last year, too, but to this day that finisher's medal remains the one I cherish the most.
 
 
RIL, sorry about the head cold. Post-marathon is one of the most vulnerable times for that. Even when you do all the right things re: sleep, nutrition, recovery it can still sneak up on you. And how many of us non-elite mere mortals who don't run for a living have the time to do all the right things? Oh well, feel better and I'm sure you'll be back out there again in a couple of days.
 
Great observations about the race yesterday. I really thought no way would Keitany be caught. But just like in so many of those Tour de France stages where somebody rockets out to the front, she was. She ran a brave but ultimately crazy race. She's young though and will learn from it. And yes, I've been there...not at those paces of course but at my own version of pushing the envelope, with similar results. Hopefully I've learned something. <img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif">
 
Taper time has arrived for me finally. Unlike most runners I actually look forward to this time. It's a short 2-week period this time, rather than the 3 weeks I usually take. Last week was tough, with a whopping 3 quality workouts completed. I think I was really feeling it by the last one, a 15-miler with the middle 7 projected at MP; I simply couldn't get myself to MP, much less hold it. I was about 10 seconds a mile off pace for the whole tempo segment. While disappointed, I'm not too worried about it, just writing it off as a day when I was not at 100%, running in chilly windy conditions, on a rolling hilly course.
 
Properly tapered I think I will be ready to attack that 3:20 goal. I'll try my very best to close out the year in style around here. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 
Last week:
M 10/31 - rest
Tu 11/1 - 7 mile progression run, finishing at 6:32/mile pace midday, 25 mins core in evening
W 11/2 - Yasso 800s (10 x 800), average 3:23/800, 9.7 miles total
Th 11/3 - 50 mins elliptical, 20 mins core
Fr 11/4 - 8 mile trail run at Manassas Battlefield NP after work
Sa 11/5 - 14.5 w/ middle 7 @ MP
Su 11/6 - rest
 
Total miles - 39

Timr1 · Nov 8, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Runninlaw <a href="/t/75626/fall-trainers-week-of-10-31#post_2018899"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a> NYCM was yesterday and the elite race was an exciting one to watch! I enjoyed the extra hour yesterday and watched the entire thing on my computer.
 
I know Timr did not have the race he wanted, but finished in a very respectable time. Looking forward to hearing all about it. One thing that really reasonated with me after watching the elites is that when you train your hardest and then put it all out there, there are 2 likely outcomes: triumph or heartbreak. There is very little room in between for the marathon when you give it your all.
 
</div>
</div>
 
Thanks guys. Yeah, RIL I told DW the same thing too. I basically said that you can run races for fun or you can run them with goals, but when you run a goal race and it doesn't go anywhere near what you planned for, it's rarely (if ever) fun. 
 
I looked at the data, from my Garmin and HR and it told me the story that I suspected. As we know from training and running marathons, to achieve your maximum performance, you must put yourself into a very narrow window that's just below the pace & HR that will cause you to crash and burn. What I need to do was run an even 7:10 pace (between 7:08 and 7:14) and not have my HR over 167. A couple of ticks below would've been optimum. And, I needed to cruise easy, hold myself back, relax and wait for it to get hard. 
 
Instead, I was boxed in and the first 10 miles were hectic, chaotic, and stressful both mentally and physically. We (Micah from my team) and I ran fairly consistent splits, but to do so, we had to accelerate, slow down, bob, weave, push, shove our way through the crowd. We went around one 90 corner and literally came to a complete stop...then you had to accelerate back up to speed. You can't do that. 
 
From mile 7 to 11 my HR was 172. So, I basically ran myself into the ground in tough conditions. The course itself would be hard enough to manage without the crowd. 
 
I told my brother in hindsight, perhaps I would've been better served to back off to about 7:25 pace and try to manage the crowd a bit better and let the race come to me. But hindsight is always 50/50 (that's a joke from a coach down here, who messes it up instead of saying 20/20). You can't get a shot at the big PR unless you go for the homerun ball. 
 
So, I'll regroup and put together a plan for Houston...it's 10 weeks away. 
 
And, I got my family's cold too. Typical.
 
Thanks again for all the support.

Runninlaw · Nov 8, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Timr1 <a href="/t/75626/fall-trainers-week-of-10-31#post_2019017"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a> Thanks guys. Yeah, RIL I told DW the same thing too. I basically said that you can run races for fun or you can run them with goals, but when you run a goal race and it doesn't go anywhere near what you planned for, it's rarely (if ever) fun. 
 
I looked at the data, from my Garmin and HR and it told me the story that I suspected. As we know from training and running marathons, to achieve your maximum performance, you must put yourself into a very narrow window that's just below the pace & HR that will cause you to crash and burn. What I need to do was run an even 7:10 pace (between 7:08 and 7:14) and not have my HR over 167. A couple of ticks below would've been optimum. And, I needed to cruise easy, hold myself back, relax and wait for it to get hard. 
 
Instead, I was boxed in and the first 10 miles were hectic, chaotic, and stressful both mentally and physically. We (Micah from my team) and I ran fairly consistent splits, but to do so, we had to accelerate, slow down, bob, weave, push, shove our way through the crowd. We went around one 90 corner and literally came to a complete stop...then you had to accelerate back up to speed. You can't do that. 
 
From mile 7 to 11 my HR was 172. So, I basically ran myself into the ground in tough conditions. The course itself would be hard enough to manage without the crowd. 
 
I told my brother in hindsight, perhaps I would've been better served to back off to about 7:25 pace and try to manage the crowd a bit better and let the race come to me. But hindsight is always 50/50 (that's a joke from a coach down here, who messes it up instead of saying 20/20). You can't get a shot at the big PR unless you go for the homerun ball. 
 
So, I'll regroup and put together a plan for Houston...it's 10 weeks away. 
 
And, I got my family's cold too. Typical.
 
Thanks again for all the support. 
</div>
</div>
 
It is so true that races are no fun when you blow up. However, even after every time I do (such as Grand Rapids), I think, okay I ran a 3:44 and it was a total sufferfest. If I had just gone out at a 3:35, it would have been easy and a lot of fun. But is that what I wanted? Nope. Glad I gave it a try every time - even if it was not my day. Because one of these days it will be.
 
You are in phenomenal shape and you applied incredible commitment to your training and your fitness this season. Be proud and get ready for Houston.
 
I hope you feel better soon.
 
Hawk - nice week with impressive quality. I wouldn't worry about not hitting MP. I always find it very difficult to hit MP during training season - particularly during a high quality week. Keep resting, get your nutritional house in order, and visualize success in Philly!

Fall Trainers - Week of 10/31

Runninlaw

CMJHawk86

Timr1

Runninlaw

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