I did a workout that touched on some paces/energy systems I haven’t done in a while. I did the workout on my loop at Valley Centre (715 meter flat paved) as I wanted to see how the splits compared to the workouts I did leading up to the Shamrock Marathon, I have not felt awesome since the marathon. My left foot (navicular) has been bothering me and I just haven’t felt the energy I felt leading up to the race. Wow, did I surprise myself! I ran much faster than I ever have for a workout on the loop. I completed a workout consisting of 4 loops hard–1 loop really easy–3 loops hard–1 loop really easy–2 loops hard—1 loop really easy—2 x 200 with 2:00 jog recovery in between. Splits and actual paces are posted below (actual paces in ())…
Details: Valley Centre (715 Meter Flat Loop) 4 loops/3 loops/2 loops with 1 loop really easy (3:30-4:00) for recovery. Splits: 8:41–2:11/2:10/2:10/2:10 (4:52/mile)….6:16–2:05/2:06/2:05 (4:41/mile)…(changed into racing flats)…3:57–2:00/1:57 (4:30–>4:23/mile)…2 x 200 in :28.6 and :28.2
I was out the door early this morning and got in a nice 20 mile longrun. I ran the whole run at around 6:30-40/mile. I didn’t want to go crazy as I worked out yesterday and had gotten in a decent number of miles over the previous 4 days.
My last post was the marathon race report, but I have been training since the race. Since the race I have done some research about how much a headwind can effect performance and I have been amazed at how much even one of 5 mph can make a huge difference. There were headwinds from 6-16 miles (crazy bad from 10-16) and again really bad from 19 to a little after 21 miles. I don’t know how accurate these calculators are, but the one at RunWorks and another showed a 10 mph headwind was worth as much as :20-:30/mile. This sounds a little extreme….,but the sustained winds during the race were at 10-15 mph with 25 mph gusts! Knowing this makes Chris Zablocki’s 2:17 even more impressive!
Can any physicists out there give a more detailed answer?
I have been running since the race and I have updated my training on the training page. I am looking at running another marathon in mid-late May. I will post my decision soon….
Mother Nature did not cooperate on Sunday. I had high hopes of running a “breakthrough” marathon, but the weather was far from ideal. Upon waking up I looked out the balcony window and could tell it was much more windy then had been forecast. The J and A racing banners along the finish line area on the boardwalk were flapping away in the wind and the ocean was extremely rough (there was a small craft advisory). I stayed positive as everyone else had to run in it as well.
After standing around freezing at the starting line the race finally went off. Mario Macias took it out by himself with Chris Zablocki eventually catching up and running with him for most of the first 3/4s of the race. Next there was a group of three consisting of Eric Chirchir, Getachew Asfaw, and another Ethiopian (sorry, don’t know his name). Then there was Jeff Eggleston and myself. Jeff was planning to run the race as a workout and pick up the pace over each 10k and suggested we run together and try to stay relaxed. It was great having Jeff there with me for the first 7 miles or so. We got to chat a bit and he helped remind me to relax. We caught up to the pack of 3 ahead of us by 3 miles and sat on the back of them for a couple miles. They would pick it up and slow down a few times before Asfaw and the other Ethiopian said something to each other and then the one who’s name I do not know dropped off the pace (at around 6 miles). Almost immediately after he dropped off Chirchir began to pick up the pace. Jeff and I thought he would come back like the other times, but this time his move was for real. Jeff and I ran a 5:12 for that mile and I told him that I was content with that pace and didn’t want to get over my head. At that time Jeff started picking up the pace and working his way up on the leaders…Asfaw followed. The rest of the race was pretty much run by myself….and it would not be fun with the amount of headwinds that followed. Basically all of miles 9-16 were directly into a head wind. Before turning onto the boardwalk just after 10 miles I knew it was going to be bad as I could see how rough the ocean was ahead of me. I went from running miles in the 5:teens to miles in the upper 5:20s to low 5:30s. It’s crazy to think that the wind was causing me to slow down as much as :15-:20/mile! I told myself to maintain 5:30/mile and I could make up for it later when there are tailwinds again. Miles 16-19 had a little bit of a tailwind, but I could not manage to run the 5:20 or under like I was doing earlier in the race. The wind had taken it’s tole on my body! After turning into Fort Story the headwinds came back…and they were bad! The next 2-3 miles were all directly into a headwind again. I was making up ground fast on Asfaw at that point. I could also see Mario’s yellow singlet up ahead of him (he would stay the same distance for the rest of the race). I caught up to and passed Asfaw somewhere around 20 miles. I picked it up a bit as I passed him so that he didn’t latch on and try to go with me. He tried for 30 seconds or so, but then I turned around and he had let me go. At this time I was in 5th place…prize money only goes 5 deep so I was happy to be getting something. I knew I wasn’t going to catch up to Mario as the distance between him and me was not changing so I kept maintaining the pace I had been running. After a while people started telling me I was in 4th place. I just assumed they were counting wrong as I knew I was in 5th and people had been telling me I was in 5th, but more and more people kept saying “your number 4”. I ended up finishing 4th overall in 2:23:21. (I found out later that Jeff ended up dropping out somewhere around 22 miles because he was having some issues with his groin…he was smart as there was no reason to injure himself.)
As far as splits go…I ended up deleting them from my watch, but below are some splits from the results. During the first 9 miles I was running (after a 5:29 first mile) anywhere from 5:12-5:20….9-16 were around upper 5:20s to low 5:30s…16-finish were still some upper 5:20s and majority of low to mid 5:30s.
I’m happy with the result considering the conditions. I didn’t mention any time goals before the race, but I had two going into it. The first goal was to break 2:18 and if that didn’t happen I would have been happy with a sub 2:20. I’ll take 2:23 in the conditions. Chris had an amazing race (2:17:49)….his time has to be worth a 2:15 or faster on a good day. A couple facts that put the conditions into perspective are that Chirchir has run 2:14 and Mario has run 2:15 before….thinking about that makes my race not so bad.
Thank you to my family (specifically my wife!) for being there to support me through the weekend and being supportive with the amount of training I had to do leading up to the race. Also, thank you to Henry Klugh and the Keystone Track Club for sponsoring me and J and A Racing, specifically Kristyn Hedley, Ryan Carroll, George Matais, and Meagan Carroll for all of the accommodations over the weekend…definitely an event I will be back to run again!
This morning I completed my last “workout” before my marathon on Sunday. I didn’t feel awesome, but I’ve learned to not worry. All of my workouts have felt better as they get longer. I have no doubt that I would have felt better had I run longer…especially since the last 5 minutes felt the easiest.
Valley Centre Loop (715 meters): 20 minute warm-up….6 laps at marathon pace/effort….15 minute cool-down. Splits (actual mile pace in ()): 4:36 (5:10)–4:33 (5:07)–4:32 (5:06)
Later today I’m going to get in a really easy 30 minutes then the next 3 days will be super easy. I plan on running 40 minutes tomorrow and 30 minutes both Friday and Saturday. I’ll do a few striders on Saturday, but that’s it!
Great week of training! I got in 2 extremely solid workouts and one easy 2 hour long run. All of training is done now…easy short days (a few miles at marathon pace on Wednesday) from here on out. I’m feeling really good about the marathon this coming weekend. I saw the elite lists and I can definitely say it’s going to be a competitive one….probably one of the most competitive in years! I’m hoping this means we can work together and get pulled along to a great time….
Sunday: early am: 120 minutes easy on roads/sidewalks/grass…really focused on holding myself back and running easy. I checked my pace a few times just to see how fast I was going and it was always between 6:55 and 7:05. The whole entire run felt easy and I felt like I was running much slower than I was… Finished up with 4 x :15 hard over last 5 minutes.
Saturday: 40 minutes easy…pushing boys in stroller with Amanda.
Friday: Valley Centre (paved flat 715 meter loop) 21 minute warm-up….16 laps continuous alternating a hard lap with a moderate “recovery” lap….,20 minute cool-down Splits: 2:14/2:31-2:10/2:30-2:08/2:30-2:09/2:29-2:06/2:30-2:07/2:30-2:07/2:28-2:04/2:25 (I did not put the actual pace for every lap, but here are some lap times with actual pace: Hard Laps: 2:10 (4:52), 2:08 (4:48), 2:06 (4:43), 2:04 (4:39)—-”Recovery” Laps: ,2:30 (5:37), 2:28 (5:33), 2:25 (5:26)
Tuesday: am: (Valley Centre (715 meter) Loop) 5:30 am:—-15 minute warm-up….12 loops moderate….3:00 jog/change into flats…12 loops starting a little faster than marathon pace and picking it up throughout…..12 minute cool-down. 2 loops splits (actual pace in ())—5:02 (5:38)–4:57 (5:34)–4:57 (5:34)–4:55 (5:32)–4:48 (5:24)–4:49 (5:25)……….4:34 (5:08)–4:34 (5:08)–4:33 (5:07)–4:33 (5:07)–4:31 (5:05)–4:28 (5:01) / lunch: 12 minute warm-up…..16 laps continuous with first 8 moderate/8 loops harder…10 minute cool-down 2 loop splits (actual pace in ()): 4:58 (5:35)–4:52 (5:28)–4:51 (5:27)–4:51 (5:27)–4:28 (5:01)–4:29 (5:02)–4:31 (5:05)–2:12 (4:56)–2:08 (4:48)…was able to finish strong, but definitely had to push and focus to maintain pace over the last 5 laps.
I surprised myself again with how well my workout went today. At this rate I wish I had another month before my marathon, but I am definitely pleased with the progress I have been making week to week. I feel like I’m really ready for a marathon breakthrough in 9 days.
Details: Valley Centre (paved flat 715 meter loop) 21 minute warm-up….16 laps continuous alternating a hard lap with a moderate “recovery” lap….,20 minute cool-down
Splits: 2:14/2:31-2:10/2:30-2:08/2:30-2:09/2:29-2:06/2:30-2:07/2:30-2:07/2:28-2:04/2:25 (I did not put the actual pace for every lap, but here are some lap times with actual pace: Hard Laps: 2:10 (4:52), 2:08 (4:48), 2:06 (4:43), 2:04 (4:39)—-“Recovery” Laps: ,2:30 (5:37), 2:28 (5:33), 2:25 (5:26)
For comparison sake here are my splits (20 loops alternating 2:18-2:20 with 2:35-2:40) and blog post (blog post has reasons for doing the workout as well….)from January 17th, the last time I did a workout like this….I did 20 laps that time and had planned on doing 24 laps of this workout on Wednesday of this week, but I made changes do to the “huge” snow that didn’t really happen. I only did 16 laps today because my race is only 9 days away. I definitely could have continued at the pace I was going if I needed to…which is kind of crazy when you look at the splits from this workout the last time I did it. I know it’s been a while since the first time I did it, but it’s definitely reassuring to see such great progress….Details from last time..
I mentioned this in my post last night, but with the coming snow storm I had to move my workout up a day early. I decided to do a completely different workout and do a shorter version of the one I had planned on Friday. My body does not do well with snow/ice/mud. I have learned that even one run or workout on any of these leads to low back/hip/groin/knee issues. Without going into a ton of detail…I believe it is because of my body tensing up and being prepared to slide of the course of the run.
Anyway, on to the workout. I did a double workout today with no carbohydrates before running and no carbohydrates in between workouts. The plan was to deplete my glycogen stores by the end of the second workout….it partially worked. If I had more time the second workout would have been longer and I’m sure I could have got to that point. I guess you can also look at the fact that I didn’t get depleted as good news. It must mean I have a decent amount of stores… Ideally I would have had more recovery time before doing this workout, but I’m extremely happy with the way it went. I will really focusing on recovering over the next 2 days, getting in a solid alternate pace workout on Friday, and an easy long run on Sunday.
Details: (Valley Centre (715 meter) Loop) 5:30 am:—-15 minute warm-up….12 loops moderate….3:00 jog/change into flats…12 loops starting a little faster than marathon pace and picking it up throughout…..12 minute cool-down. 2 loops splits (actual pace in ())—5:02 (5:38)–4:57 (5:34)–4:57 (5:34)–4:55 (5:32)–4:48 (5:24)–4:49 (5:25)……….4:34 (5:08)–4:34 (5:08)–4:33 (5:07)–4:33 (5:07)–4:31 (5:05)–4:28 (5:01)
Lunch: 12 minute warm-up…..16 laps continuous with first 8 moderate/8 loops harder…10 minute cool-down 2 loop splits (actual pace in ()): 4:58 (5:35)–4:52 (5:28)–4:51 (5:27)–4:51 (5:27)–4:28 (5:01)–4:29 (5:02)–4:31 (5:05)–2:12 (4:56)–2:08 (4:48)…was able to finish strong, but definitely had to push and focus to maintain pace over the last 5 laps.
I followed up the second workout with a bottle of Twin Labs Ultra-Fuel (a drink that Keith Dowling had mentioned to me a while ago) and Whey Protein to replenish my glycogen stores and start repairing everything I beat up over the course of the two workouts.