So on Sunday I did my last long run prior to my upcoming marathon. 22 miles. As I did before my last (and only) marathon, I used the first 5 miles of the run to simulate the pace that I plan to begin the first 5 miles of the race. I went 9:10, 8:30, 7:45, 7:20, then down to 6:55, where I hope to keep my pace for the last 21.2 miles. I know 2 things, 9:10 will not happen during the race, it didn't in AZ and it wont here. Probably more like 8:30, 8:30 for the first couple miles. The other is that 6:55 for 21.2 miles probably will not happen either. In AZ, I ran 15 straight miles @ 7:00 before I started to fall off. This time I'm hoping for around 17-18 miles at my target pace, anything on top of that is gravy. This said, even if my times begin to drop off after mile 22, I'll still get home in under 3:10. I may be way off base as well, I may be able to hold that pace for the entire last 21.2 of the race, but right now, 12 days out. I am being realistic with my goals.
My 22 mile run went very well, I was stronger at the end of it than I had been at any of my other previous 20+ mile runs in this training session, or the previous. I did have a bit of a "euraka" moment a day or so prior. While coming off the Horsetooth Half last weekend, I ran Monday (8 recovery), took Tuesday off, then on Wednesday I had 15 miles scheduled. Usually I break up that run into at least 2 runs, because of work. But this time I had to do all 15 in a row, after an 11 hour day at work. Thurday and Friday both had double digit mile runs, and I struggle through both. The 15 straight in the middle of the week really took it out of me. I do a lot of miles when I train, but probably don't get the benifit I should because I split my runs. I have decided that as I prepare for Chicago, (or NY, god willing), that I may still run more than once a day, but my target mileages and workouts for each day will be done as one run. With the summer upon us and the weather nice, if I need to run 15 that day, I will do all 15 before work, not just 3 in the morning, then 6 at lunch, then 6 after work. I feel like I'm letting my body off easy, instead of maybe getting everything I can out of each work out. Something different anyways for next time. But maybe a little early to start thinking about the next one, at least till we see how this one turns out.
Anyways. I took my camera with me as I ran the last 17 miles on Sunday and took some pics around Ft. Collins
Old Town Square right across from where I work.
The First National bank building and the Key bank building. The 2 tallest buildings in town, lol.
I love this house up the street from where I work.
City Park Lake. They run the Firekracker 5k around here on the 4th of July.
City Park gold course. My favorite course in town. 16$ for a nine hole loop on all our city courses, suckers. :-P
Moby Arena where the CSU basketball teams play, and a view of the mountains from the common area here at Colorado State.
The admin building on the oval at Colorado State University. I ran a 5k here last year.
2 comments:
Hey there - great job on the 22. Now take a deep breath and taper!!
PS - Ft Collins really is beautiful :-)
Kal, I want to inquire about your pacing strategy. Are you assuming that you will be dropping pace after mile 20 or so regardless of the pace you run the first 20?
You and I are shooting of the same time on the same day (different races though), but it seems we have different plans of getting there. My plan is a close to even pacing as I can manage, 7.10's the whole way if possible. I do know that in my first marathon, what was a very even pace up to mile 20 became impossible after 20. But this time I'm much better trained so I'm not expecting as much of a drop.
I am just curious as to your thinking on this.
Good luck.
4chi
Post a Comment