Summer Basebuilding: Week 1

sum09-base-01Here we go again.

Now that the dark days of May (and somewhat drunken days of June) are behind me, it’s time to put nose to grindstone once again in preparation for the California International Marathon, taking place on December 7th. On that morning, at 7AM, I will run from Folsom to Sacramento. And I plan to run it a lot faster than an anemic 7:45 pace this time around.

Was my pace in Newport literally anemic? I’m beginning to think it may have been at least flirting with anemic the more I read about blood test results and after a couple of dismal performances in local races. In any case, I’m taking action to try to correct the problem via handfuls of iron and vitamins B, C and D.

I’m also working on dropping some fat during the coming weeks of basebuilding. I’ve found it impossible to lose any significant extra fat while actually in the throes of marathon training, but I’ve had luck doing so in the past during basebuilding. Throw in a pledge of complete sobriety until after Labor Day (since weekend drinking tends to derail the weight loss effort) and you’ve got either a recipe for success or misery.

I winged it last week since Coach Kevin was still off in the wilds of Colorado, basically taking an early week from our last go-round of basebuilding and modifying (okay, bastardizing) it. I also threw in a race yesterday, which didn’t go nearly as well as I’d hoped.

Highlights of the week: Lost of slow recovery running as I continued to try to become acclimated to the summer heat and humidity. On Wednesday I went to the track and attempted some faster running. It was quite hot and humid, though, so it was hard to run fast or particularly hard. I got my HR up to 92% but found that my lungs gave out before my heart did on those efforts.

Yesterday I did an 8 mile race, the Putnam County Classic, which I’d thought would be flat, as the majority of the course was running around a large lake. But it was actually quite hilly, with lots of sharp ups and downs and very little flat bits. The weather was very nearly ideal, at least for a race in July: 65-70F and dew point around 58 or so. Since I’ve been racing so badly lately I decided to just run the whole thing by effort and not even look at pace during the actual race, since I’ve found it so depressing to do so. It’s hard to keep running the remaining miles when you know how slow you’re going.

I ran at as high an effort as possible, which averaged 93% MRH, although I did finish up the last half mile at 95%. Still, I was slloooowww. I was not happy to see a time well over an hour upon reaching the finish line. All I could muster was an average 7:40 pace. Barely faster than I could run for 18 miles five weeks ago in Oregon. Sheesh, it’s so depressing to see how far I’ve fallen, and continue to fall.

I should note that I’ve become a chronic napper lately. I needed a 3 hour nap on Friday (thank goodness it was holiday for the company I contract for and I’d already put in my work hours for the day). Then another yesterday post-race (not quite as surprising). It’s probably a reaction to the increased mileage + heat/humidity running + two races in eight days. Still…uh…what the fuck is wrong with me?

Today I felt okay and the weather was fantastic: mid-60s and an unheard of July dew point of 48. I had to take advantage of it since it will be hotter than Hades soon enough. So I did a hair short of 16 miles up past White Plains at a halfway decent pace.

My experience over the past few weeks has shown me how performance issues can sneak up on you. Everything can seem fine during regular “bread and butter” runs like recovery and long, steady distance efforts. The problems only make themselves known — and in quite dramatic fashion — when trying to run fast, or at least they do for me.

I may do a few more races over the summer if the weather isn’t horrible, just to try to gauge if taking supplements is helping at all. There’s a nine miler later this month that I might try, as well as the Van Cortlandt Track Club’s summer series of 5K races on Thursday evening. And I’ll definitely do the 10 miler I do every September in South Nyack, the weekend after Labor Day. I really hope I’m in better shape by then. I ran that one in 1:14:20 last year (with 80 miles on my legs already going in). I’d love to break 1:09 this time around.

Don’t get me wrong — I know so many people right now who are struggling with injuries and who can barely run at all. I’m grateful that I can run. I just wish I could run fast again.

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