Lots of ups and downs over the past few weeks as I continue to train for the ING New York Marathon on November 6th. Since I last wrote, I achieve my modest fundraising goal for Hope for the Warriors of $3000, which is probably the most important news. Even though I've reached that goal, I still seek donations for a great and important cause. I ran a mock 1/2 marathon 10 days ago in 1:55 for an 8m 50s pace, and felt good. I also barely finished an easy 18 mile run on Saturday, Sept 10th; I struggled to deal with mid-80s temps and near 100% humidity and nearly became a heat casualty. So in all, training is giving me a look at all the possibilities I can expect in New York.
I've run four marathons. I did the 2002, 2003, and 2009 Marine Corps Marathons in DC, and the 2009 Big Sur International Marathon. This is my fifth time doing some form of marathon training, and I don't recall experiencing the variance between runs I am currently seeing. I'm sure the heat, humidity, hydration, hunger, and hills (5Hs!) are the factors influencing my performance the most. I think another is rest or recovery, and the poor long runs of 11 miles or longer seem to follow days where I ran over 5 miles. The Hal Higdon Intermediate II training plan I'm currently following is to prepare me for New York is pretty aggressive, asking me to do 10 miles on one day and then 20 the next. I picked this plan for the slightly higher weekly mileage, and to set me up for my next race, the Disney Goofy Race 'n 1/2 Challenge in January.
The question is: should I continue to push through this plan and do back-to-back long(ish) runs, or do I adjust my schedule to allow for a day off prior to a long, slow run? I'm going to think about that one for a couple days this week. Probably will decide to give myself a chance to recover a bit before doing the next long run, see how that goes, and perhaps give another go at the back-to-back thing when the weather is better in 2 1/2 weeks.
This week's official schedule calls for two five mile runs, two 10 mile runs, and a 20 mile run. That's 50 miles, and I've never done 50 miles in a week before. My plan is for a five miler today, 10 tomorrow, rest Wednesday the 14th, 10 on Thursday the 15th, rest Friday the 16th, and 20 on Saturday the 17th. So I'll shoot for 45 this week. If I'm feeling exceptionally courageous on Friday maybe I'll do 4-5 easy, slow miles. We'll see.
I've run four marathons. I did the 2002, 2003, and 2009 Marine Corps Marathons in DC, and the 2009 Big Sur International Marathon. This is my fifth time doing some form of marathon training, and I don't recall experiencing the variance between runs I am currently seeing. I'm sure the heat, humidity, hydration, hunger, and hills (5Hs!) are the factors influencing my performance the most. I think another is rest or recovery, and the poor long runs of 11 miles or longer seem to follow days where I ran over 5 miles. The Hal Higdon Intermediate II training plan I'm currently following is to prepare me for New York is pretty aggressive, asking me to do 10 miles on one day and then 20 the next. I picked this plan for the slightly higher weekly mileage, and to set me up for my next race, the Disney Goofy Race 'n 1/2 Challenge in January.
The question is: should I continue to push through this plan and do back-to-back long(ish) runs, or do I adjust my schedule to allow for a day off prior to a long, slow run? I'm going to think about that one for a couple days this week. Probably will decide to give myself a chance to recover a bit before doing the next long run, see how that goes, and perhaps give another go at the back-to-back thing when the weather is better in 2 1/2 weeks.
This week's official schedule calls for two five mile runs, two 10 mile runs, and a 20 mile run. That's 50 miles, and I've never done 50 miles in a week before. My plan is for a five miler today, 10 tomorrow, rest Wednesday the 14th, 10 on Thursday the 15th, rest Friday the 16th, and 20 on Saturday the 17th. So I'll shoot for 45 this week. If I'm feeling exceptionally courageous on Friday maybe I'll do 4-5 easy, slow miles. We'll see.
I admire what you're doing very much. I do wonder, tho, if you're over-training. The difficulties you're describing fit that pattern.
ReplyDeleteDon't think you're overtraining. I really think this is a heat-related thing given the time of day you're doing some of your runs. Generally-speaking I run indoors (dreadmill) when above 85*.
ReplyDeleteCheck out fellrnr.com for some links about running in the heat and its effects. That 18-miler you described in 80+* and high humidity is definitely going to kick your tail -- it's as though you're running in 100+* given how your core temp is already going to rise with the exercise. You have to slow down more than 30-60 off MP in that kind of weather. You also can't fully hydrate after running in the heat the day prior to a LR is my guess.
Don't run on Friday. The extra 4-5 won't gain you anything right now. But I would try at least one of those 10:20 back-to-back runs during your training followed by a rest day. I'd also encourage walking those Stafford hills when you're on your LR rather than trying to run/jog them. If a shorter run, then go for it.
My two (unsolicited) cents, bro. Keep going!
Outstanding feedback from both of you! Thanks. I'm also convinced that it's the weather. I did 5 on Monday and 10 on Tuesday no problem, and rested today. I'll go out tomorrow for another 10, take Friday off, then do 20 on Saturday. Weather looks good for the weekend, too.
ReplyDeleteAppreciate the advice and will check out the link you provide, B.
My 2 cents. It's been a while since a marathon for me, but I was told while training by a Rocks guy who finished 15th in the Pgh, 1/2 marathon runs or greater runs should be followed up by 10k's or less. I asked if this is what he does and he said 'no.' He ran 10-20 miles, 5 days a week. When I asked why I shouldn't do what he does, he replied, "are you trying to win the race?"
ReplyDelete