Races Like a Girl

This week’s training theme:

Timing is everything

I’m a little late getting in my review post since I was too busy posting about my half marathon race on Sunday. So here it is Tuesday already and I’m finally feeling back to normal.

Last week was tough, let me tell you. Since deciding to replace a tempo run with a race, I needed to do a bit of rearranging last week. But with so many miles, and long runs, it was basically impossible to come up with the ideal schedule. So I punted and front-loaded all the hard stuff early in the week so I could be as rested and recovered as possible on Sunday.

Monday, Wednesday, Friday and Saturday were all recovery days, with anywhere from 7 to 10 miles spread over double sessions. All on the treadmill. The hard work was on Tuesday (a 22+ miler) and Thursday (15 miles). Followed by sitting around hoping my legs would recover from that over Friday and Saturday sufficiently enough to race well.

Since this was coming off of a hard 20 miler the previous Sunday, by the time Thursday rolled around I was basically a zombie. One thing I’ve noticed is that I’m sleeping an average half to full hour more a night now, and I’m dreaming a lot. Or at least remembering more dreams than I ever have in the past. Epic dreams that seem to go on for hours, consisting of several distinct narratives. This is some serious, deep sleep. (I also slept the sleep of the dead for a full three hours after the race on Sunday.)

Despite all the mileage, I think running 40% of my miles at recovery pace allowed me to go to Central Park on Sunday feeling fresh and reasonably rested. So I guess it is possible to incorporate some quality racing into training if you schedule things right. This is good to know since I’m going to be doing the Bronx edition of the Grand Prix series on February 10th.

A look back at the week:

• Monday: 6 miles recovery pace (AM), 4 miles recovery pace (PM)
• Tuesday: 22.4 miles, long run (steady) pace*
• Wednesday: 6 miles recovery pace (AM), 4 miles recovery pace (PM)
• Thursday: 15 miles, long run (steady) pace
• Friday: 4 miles recovery pace (AM), 5 miles recovery pace (PM)
• Saturday: 4 miles recovery pace (AM), 3 miles recovery pace (PM)
• Sunday: 13.1 mile race

Total mileage: 86.5 miles

Paces this week:

• Long: 8:50 – 9:10
• Recovery: 9:30 – 10:20
• Race: 7:35

This week’s quote:

“You’re all crazy”

— Sign held by a spectator at 2006 Chicago Marathon

Coming up in training week nine: About the same number of miles, plus an extra session. I’m running doubles five days this week. Recovery miles make up close to 50% of the total, which is good because I’m doing a 16 mile marathon pace run (probably in Central Park) on Sunday. I’ve got two shorter long runs (15 miles and 13 miles, respectively). All the rest are short recovery runs. Which reminds me — I’m late for this evening’s 5 miler…

* Longest run I’ve done in about a year — and much easier this year than last.

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Yesterday we ran the first of five half marathons in NYRR’s 2008 “Grand Prix” series. This was another opportunity for me to race in Central Park as part of my preparation for the More race in April.

This race replaced a scheduled five mile tempo run. I originally thought I’d run eight miles of it at easy pace, then do five at tempo pace. But as race day approached, I realized I couldn’t accept the idea of entering a race and not racing it. Since I seem to be handling the mileage and intensity of training with no issues, and a lot of my miles this week are recovery miles, I decided to race this one all out.

We drove in and managed to find parking up on 104th Street, which turned out to be perfect, since the start was at 84th. So jogging the mile to the start was a good warm-up. It was freezing, though. Wind chill was about 20F, but fortunately the wind was fairly calm.

NYRR imposed an 8:00AM deadline for baggage check, one half hour before race start. Since we figured we’d just have to stand around freezing for half an hour anyway, we elected not to check a bag with some warmer clothes. Big mistake! Post-race we were freezing, and by the time we got back to the car we both had difficulty unlocking it due to our frozen, claw-like hands. (It didn’t help that my gloves were wet since I’m still spastic when it comes to dealing with cups at the water stations.)

Pre-race ceremonies and announcements were mercifully short, highlighted with a quick hello and good luck from Meb Keflezighi. And then the horn sounded and we were off.

Each time I race in Central Park, I gain more appreciation for it as a race course. I’m now becoming familiar enough with it that I can mentally break it up into about five distinct “sections” and plan a pacing strategy for handling each. What’s tricky about this is that every race so far has run counter clockwise. The More, however, runs clockwise. This is why I have two tough training runs scheduled in the park, so I can run them clockwise and figure out how to reverse everything I’ve internalized about these race sections come race day.

Anyway, the overall race course consisted of two full loops around the park, followed by a partial third loop with the finish on the east side of the 102nd Street Transverse. My pacing plan consisted of doing miles 1-10 at 7:30, then evaluating the state of things at the conclusion of mile 10 to see if I could pick up the pace to 7:20. The uphill stretches along the northern and eastern sides of the park threw off the paces a bit. But I was able to maintain an average of 7:35 and I really picked it up in the last few miles, which was a goal. I want to work on being able to run very fast in the last miles of long races.

As for the actual race experience, it was positive. I focused on trying to stay on pace on a mile-by-mile basis, never thinking about the number of miles left — just getting to the next one in good form and still feeling in control of things. At mile 10 — the “turning point” mile — I felt good and going faster wasn’t too much of a struggle. The section from mile 11-12 is one of the tougher ones, with a long, gradual uphill. But I rallied at mile 12 and started blowing past people, running at a pace of 7:04 for mile 13 and 6:39 for the last few hundred yards.

As usual, I had three goals going in: dream, realistic, and bare minimum:

Dream: 1:38:00
Realistic: 1:40:00
Minimum: 1:44:00

Finish time: 1:39:32

This time, by the way, is nearly 11 minutes faster than my previous best half marathon time. To put things into further perspective, two years ago I was training for my first half marathon with a goal of finishing under 2:00:00. If I can just chop another 10 minutes off, that puts me in age/gender group award territory.

Here are the mile splits. My watch was way off in terms of race distance (it recorded 13.45 miles), so things are a bit wacky:

Mile 1          7:22
Mile 2          7:42
Mile 3          7:27
Mile 4          7:21
Mile 5          7:26
Mile 6          7:36
Mile 7          7:23
Mile 8          7:37
Mile 9          7:36
Mile 10         7:20
Mile 11         7:21
Mile 12         7:23
Mile 13         7:04
Mile 13.45      3:00

Finish time  1:39:32

Average pace    7:35

And the stats:

• 795th overall, out of 4989 runners: top 16% of all finishers
• 112th woman out of 1874 total: top 6% of all female finishers
• Among 40 to 44 year olds, I was 21st: top 10% in my age/gender group
• Age-graded time: 1:33:50

Jonathan had a good day too, with a finishing time (and new PR) of 1:23:57. He was 101st overall, the 98th man in (yes, there was a handful of very fast women out there yesterday) and fifth in his age/gender group. He also finally bested a local age-group rival he’s been trying to beat for the past two years.

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This week’s training theme:

Everything is relative

You really can get used to anything. This past week I ran just over 67 miles. Coming off of an 80 mile week, 67 felt like a “light” week, as it was meant to be. It was all recovery and long runs, save for one “easy” day of less than eight miles. Eight miles — feh! That is easy! Even a 14 mile run now feels like a pleasantly relaxing start to the day rather than the day-destroying slog it used to be.

I split my runs between inside and outside, electing to do all the recovery runs on the treadmill to make my legs happy. I probably ran too hard this morning (four sub-marathon pace miles toward the end of my 16 miler), which I didn’t intend to do. But I felt good, which I suppose is the recovery effect.

I’m sure I’ll be exhausted again soon enough, as next week I throw myself into an 86 mile week, including a tempo run and another 20 miler next Sunday.

I am noticing that my heart rate is definitely getting lower during the marathon pace miles week by week. I will experiment with slightly faster pacing next weekend to see if I can reset my training paces based on what my heart rate does.

For now, it’s an afternoon of hot chocolate, English football and Web surfing. My needs are simple. I hope that doesn’t mean I am.

A look back at the week:

• Monday: 5.7 miles, recovery pace
• Tuesday: 7.8 miles, easy pace with 7 x 100 meter “strideouts”
• Wednesday, 11.8 miles, long run (steady) pace
• Thursday, 6 miles, recovery pace
• Friday, 10 miles, long run (steady) pace
• Saturday, 6 miles recovery pace (AM), 4 miles recovery pace (PM)
• Sunday, 16 miles, long run with miles 8-11 at or below marathon pace

Total mileage: 67.3 miles

Paces this week:

• Easy: 8:20
• Long: 7:45 – 9:20
• Recovery: 9:45 – 10:20

This week’s quote:

“If you want to become the best runner you can be, start now. Don’t spend the rest of your life wondering if you can do it.”

— Priscilla Welch

Coming up in training week seven: More miles and more sessions, including two days of doubles. Plus one more mile of suffering on the tempo run (five instead of four). And a 20 mile run with the last nine at or below marathon pace, with the possibility of resetting the pace tables downward if my heart tells me so.

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