Changes Afoot
I had a seminal moment this morning. I realized that I can run all the easy miles I want. I can run 130 miles a week if I feel like it, and I probably won't break down. All I have to do is slow down, just like I did to get to 100s and 110s and even my 124 mile week that I was soooo proud of. 1450+ miles of running in 15 weeks.
So where did that get me?
This morning I attempted a 6:00 mile pace workout (2 mile WU, 6 miles of 2min on/2min off at slightly slower than marathon pace). I failed miserably. My shins and calves basically locked up within half of a mile at that pace, and I had to stop.
While this is most certainly an isolated incident, one thing has been apparent to me for about six weeks. I have gotten slow. Long slow running does indeed create a long, slow runner. I have attempted a few other workouts at sub seven minute paces, and, invariably, I either can't complete the modest goals of the workout, or I complete the workout, only to need 2-3 full days to recover from the effort, usually at substantial reduction in mileage.
Needless to say, the satisfaction of running big miles is completely outweighed by the fact that I feel like shit running faster than 6:30 pace. At least before the big miles I could run 50 miles a week at a decent clip and still get in some fast workouts without completely falling apart.
So anyway, I have some thinking to do. Right now, I'm considering cutting the mileage for a couple of weeks to 80-90 and trying to get in a moderately fast workout that actually goes well. I'll post up some more details in the next few days as I figure things out.
So where did that get me?
This morning I attempted a 6:00 mile pace workout (2 mile WU, 6 miles of 2min on/2min off at slightly slower than marathon pace). I failed miserably. My shins and calves basically locked up within half of a mile at that pace, and I had to stop.
While this is most certainly an isolated incident, one thing has been apparent to me for about six weeks. I have gotten slow. Long slow running does indeed create a long, slow runner. I have attempted a few other workouts at sub seven minute paces, and, invariably, I either can't complete the modest goals of the workout, or I complete the workout, only to need 2-3 full days to recover from the effort, usually at substantial reduction in mileage.
Needless to say, the satisfaction of running big miles is completely outweighed by the fact that I feel like shit running faster than 6:30 pace. At least before the big miles I could run 50 miles a week at a decent clip and still get in some fast workouts without completely falling apart.
So anyway, I have some thinking to do. Right now, I'm considering cutting the mileage for a couple of weeks to 80-90 and trying to get in a moderately fast workout that actually goes well. I'll post up some more details in the next few days as I figure things out.
posted at 11:10 AM [+]
7 Comments:
It's not even March! You have 7 months until Twin Cities, and you have built a fantastic aerobic base.
Not sure how much strides or fartlek you have been doing over winter, but IMHO six miles of alternating two minutes is a reasonably ambitious first workout. A couple of weeks of strides every couple of days might ease the transition?
And it is amazing how easy 80 feels even after 100, so going from 110+ to 80 might feel better.
Happy running.
Eric:
Good thinking. The purpose of running long miles is to make you fast. If they do not, you need to do it in a different way.
What I do to decide if something new I am trying in my training is any good is periodically run a workout that will accurately measure my fitness while still remaining a workout and providing regular workout benefits. For example, 2x3 miles on a fixed verified course at a hard but not quite all-out pace. To measure how much reserve I had left, pick up the pace on the last mile of the last repetition, and then try to sprint on the last 400. I race a lot, and noticed the performance on such a workout very strongly correlates with my race performance on all distances from 5 K to the marathon.
Long miles are not for everybody and not for every situation. The same can be said about fast miles, although I believe fast miles are needed more often that long miles to run at sub-2:40 marathon level. But everything must be done in proper balance.
Thanks for the encouraging comments guys. Much appreciated. I'm probably being overly dramatic about the whole thing. I'm sure it's going to come down to a bad day.
However...I like what Sasha says about the purpose of the miles. I've been thinking about why I've been running 100+ miles a week, and for too long, the purpose has been to see if I can do it. Obviously, I can. Got the checkmark.
So, I need to step back and ask again, why am I doing this? The answer is that I want run my first marathon in 2:29:59 or faster. Right now there is a huge space between here and there.
To answer your question Evan, I have done no fartlek, strides, or anything resembling speed faster than 6:30 pace, which is why I am where I am, I guess. I'm going to try adding in some strides this week, and hopefully lift my mood a bit as well as my knees.
You aren't hurt, you aren't burnt out, and you're starting the season with a huge aerobic base. Given your circumstances (a slow treadmill and terrible weather), you seem to have done very well. I'm tempted to agree with Evan about the workout being a bit tough to start. Would fartlek, strides and tempo have helped? My guess is yes, but that's in the past now. You know where I'm coming from when I say "miles make champions". I hope you don't do anything too drastic, I think you'll make the right choice for you.
Eric:
Do not plan to run a sub-2:30 in your first marathon unless you have run a 1:05 half or a sub 30:00 10 K. Very few people are able to get what they are worth on the first try. Better run it relaxed with no high expectations. Do that a few times to learn respect for the distance. After you get to know the beast a bit better, then you may try to go out more aggressively and see what happens.
Yikes! I understand what you mean about being too ambitious, and I'm aware of the rigors of marathon running, albeit from research rather than experience. But, I have to say, when I can run sub-30 for 10k and 1:05 for a half, I will be running 26 mile training runs in 2:30! Unless by sub-2:30, you meant 2:18. =)
I think 2:29:xx is a reasonable debut goal given my previous times of 15:26(5k) and 31:48(10k). By October 1, 2006, I will have been training specifically toward the marathon distance for 11 months. The big question is, how quickly will I regain that previous level of fitness?
Also, if it doesn't work out and I fail to break 2:30, I will likely still run well under 2:40 in the attempt, which I would be satisfied with as a start. Either way, I won't be disappointed because I am executing a 7 year plan. Patience, patience, patience.
Thanks again for the comments, Sasha. I appreciate someone with your experience and ability taking time to offer support. Run well!
Eric, I'm anxious to hear about any changes you made this week. We also need an update on that new little boy of yours. C'mon man, I know you're out there now that you commented on my blog!
Sub 2:30 is mighty serious, and yes sometimes it takes awhile to get the marathon right (6 and counting but I'm not there yet), but I believe it pays to dream big. We as a species are capable of so much more than we realize, kudos for going for it.
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