PREFONTAINE

816E131 Canal Trail

Sun, Sep 8, 2013 11:57 AM

I have the data on my watch but am not able to upload the Garmin Data due to “Internal Server Error” message.  Thankfully, I am not the only one getting this Error message!  So my watch is not the problem.Ran the Canal Trail.

I remember the splits though.

At the end of mile 6, I am at 55 minutes versus 54 minutes and off my planned 9:00/mile pace by one minute. I took about a 40 second walk break and drank Gatorade going into Mile 6.

The plan is to for the next 4 miles run a 9:00, 8:50, 8:40, and an 8:30 mile bringing the AP to 9:00/mile.  Not a problem – or so I thought.

Little mishap.  I fell at mile 6.6 and injured left palm.  Blood left elbow and below right knee.  I wind up getting a 9:16/mile for the 7th mile split.  From there, I simply let the splits slide and take a few more Gatorade breaks. 

End result: 10 miles at 9:14 AP…It’s all good.  No blood flow from the head this time.  At this point, I am just working up to doing longer runs.

Thinking in terms of “FOURS.”  I’ll get a 12 done soon, a 16 and a 20.  But increase the lengths of the “in between” runs as I go.  Been slacking on the Longs but it really is time to get them done!!!  Figure I should get about four to six runs done in the 18-20 mile range pre Marathon.  But it’s not wise to knock out a 20 right out of the gate.  I could do it – but it wouldn’t be pleasant!

http://connect.garmin.com/activity/374344475

817E132 Canal Trail Marc

Wed, Sep 11, 2013 5:40 PM 

I met with Marc and the plan was to do a Tempo run.  I was thinking

1 Easy + 4 Tempo + 1 Easy for total of six miles.  He was planning 2 Easy + 2 Tempo + 2 Easy. 

Not feeling the Tempo run tonight.  Did a couple warm-up miles with Marc. 

Then for the next 4.74 miles walk for 50 Right steps while running 200 Right steps. 

So a 1:4 walk/run ratio and averaged 9:30/mile for those miles.

Total: 6.74 miles at 9:19/mile AP in 1:02:48.

Marc was ahead of me after mile 2 and I think he got his two tempo miles done by running mile 3-4 at around 8:00/mile AP. 

As for me, I got an Easy Run done tonight. 

It’s okay.  I think I am in pretty good shape to run the Half on Saturday.

PR good?  We’ll see.

http://connect.garmin.com/activity/375555984

818E133 Gulf Beach Half Marathon

Sat, Sep 14, 2013 8:14 AM

RACE:

I ran the Gulf Beach Half Marathon today.  The official race report will read 13.1 miles completed in 1:47:01 @ 8:10/mile AP.  Had I run the race in 1:46:53 (8 seconds faster), it would have been a Personal Record! 

PLACEMENT: I placed 99th Overall out of a field of 600 (I think that was the size of the field.  I’ll check.).  This is respectable. 

RACE PLAN: Get up on time and get to the race (overslept last year)!  Go out slower.  Keep mile splits @ 8:10/mile give or take ten seconds depending on the terrain.  Fast Finish.  Forgot Power Gel (purchased it yesterday – still in my backpack).  Adapt.  Gatorade is only fuel.  Drink it every two miles. 

SPLITS:

First mile a chill out warm-up 8:14/mile. 

Mile 2-8 sees the splits being between 8:01-8:10 except for a 7:53 third mile split.  This shows high consistency amongst the splits!

Mile 9 and 10 at 8:15/mile AP and slowing a little.   

Mile 11-12 at 8:25/mile AP.  I am again, slowing.  But there is a reason for this.  I am going slower on purpose as I am planning to conserve energy for the last 1.11 miles.  I figure it is wiser to go a bit slower versus attempting 8:05-8:15s this far out from the finish as this might compromise my planned fast finish.  And yes – going ten seconds faster here can make or break the race.  A slight adjustment to the Race Plan was in order.

Going into Mile 13, I say to myself go for an 8:00/mile and that should result in a PR – it was guess work really as I did not do a formal assessment. 

Anyway, I got an 8:05 mile for the 13th mile. 

The last 0.12 done at 7:52/mile average pace.

END RESULT: 8 seconds away from a Personal Record.

Do I have a problem with this – no way.  Pre Race, I figured I should not even get close to setting a PR.  I simply have been doing minimal miles and massive speed-work, all aimed at improving at the shorter race distances.  Endurance was on the back burner and virtually no Long runs had been done.  It is only in September that I am doing more Endurance type training. 

MILEAGE:

July through Sept training regimen:

July sees 77 miles with all runs being 3-6 miles except for a 10 and 11 miler.

August sees 47 miles with all runs being 3-6 miles (two less) except for an 8 miler as the Longest run.

Thus, really minimal mileage and not a lot of Longs.

THE WORKOUTS:

July through August workouts reflecting Speed, Varied distances, Varied Paces: 3x1600m at 7:52/mile, 6x800m at 7:24/mile, 2 mile runs at 7:52/mile, 5K races, Marathon Pace runs, 5x1000m at 7:24/mile, 1.5 miler at 7:38/mile, 4 miler at 8:00/mile pace, 2x1200m at 7:40 and (2x1200m + 4x800m – same run) at 7:24/mile

September I step it up as Endurance begins – 12.44 mile Race + 8 miles at Marathon Pace + 10 miles Easy + 7 miles on Wednesday.

BOTTOM LINE: – somehow the faster workouts and minimal mileage in the absence of Long runs carries over to the longer race distances resulting in a very decent outcome! 

CONCLUSION:  Continue with the speed workouts.  BUT: do not sacrifice Long runs.  I got away with it today.  The Marathon is a different animal all together.  I have got to get some 18-20 milers under my belt. 

MARGIE: I waited for my sister to come in and congratulated her on finishing this Half Marathon.  It was probably more difficult for her than past half marathons because she has been putting in less training miles of late.