MP run. Wind was blowing like mad--20+mph and gusting--and it was raining off and on. Tried a couple of different loops, but couldn't avoid or minimize the wind. Two mile warmup in 13:29, then six miles at 5:45 pace (as I could manage).
5:46(147) | 5:47(153) | 5:43(154) | 5:39(156) | 5:46(158) | 5:41(159)
Recovered to 120HR in :50 and to 110HR in 1:01. Standing around HR prior to run was steady at 47--lowest recorded this cycle.
Couldn't settle into a pace today, probably due to conditions. Also noticed that the pace felt 'fast' from a mechanical perspective. I wasn't comfortable at pace like I was during some other pace workouts or during the half. The HR was better than normal, but the 'ease' just wasn't there. I wore my racing flats today, which gives me a bit different feel than the trainers--that could be something. My guess would be because I haven't done strides or 1000s since the race, my perspective is skewed and 5:45 feels fast again.
Also very possibly could have been an off day. I haven't had one for a while, and two easy runs in a row are a known cause of that feeling. Today's workout should eliminate that feeling (at least for the first half) from tomorrow's run.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Ni!
3 comments:
Hi Eric,
Wow, 13 days, how are you feeling? I'm excited for you.
Given your experience and running maturity, I’d some training advice. As you know my experience in London didn’t go according to plan. I’m trying to salvage what is left of my fitness, and I’ve registered for the Ottawa marathon in three weeks (5 weeks after London).
My question concerns the long run. I’d like to sneak another one in before racy day and I’m contemplating to options; (1) 2h20-2h30 this Wednesday, exactly midway between the two races, or (2) 2h next Sunday, two weeks before the race. What are your thoughts, if you were in my position and were committed to running, what would you do? Any advice you could provide would be much appreciated. I’m also going to ask Mike given his marathon experience.
Cheers!
Me? Oh, you know...I"M FRICKIN' PUMPED!!!!! But, still trying to keep an even keel.
I asked the same question of Mystery Coach after reading in a few places about either race-time length runs (e.g. 2:30 goal, 2:30 long run), or full distance runs (e.g. ~26 miles for marathon prep). The thinking being that with either of those workouts, one can prepare the mind for the distance for both the ego (i.e. 'I believe I can do it!') and the id (i.e. the brain will allow it.)
Mike recently reviewed how Ryan Hall used this tactic at London. The jury is out as to whether it helped him. I say it didn't, because he still bonked and had a tough 4k to the finish by his own admission. Granted, the heat was a big factor, but I say it was a fueling issue, which either of the above long runs won't train very efficiently. Additionally, there is the threat of significant muscle damage from any run over 22 miles, which requires additional recovery time. So, there are a least a couple of negatives to those long, long runs.
Mystery Coach suggested another approach, which is one that Mike, my wife, and I have used to great effect. The back-to-back set. You get the aerobic effect of a time or distance based long run while improving fuel efficiency and reducing impact damage on your muscles. It also has a significant mental component, because it replicates the longer time/distance run very well. If your fuel efficiency sucks, it will show. Stamina is poor, it will show. That said, it will also give you a tremendous training stimulus, which will improve any weak spots, and you will recover faster than you would with a comparable distance/time based run.
As far as my advice, I would point out that you already did a marathon distance long run very recently, at London. No need to revisit a distance or time based long effort. Check!
You certainly extended yourself at London, so there is some need for recovery. Assuming the recovery looks good, I would suggest adding a 5-6 mile marathon pace effort, (8-10 miles with warmup and cooldown), the day before your two hour long run. Then for the long run, do the first hour at an easy pace, then the next 45-60 minutes at marathon pace, as you can manage. Depending on your fuel efficiency, you may 'bonk' before you finish the second hour. I usually mark where I notice the bonk, and try to continue for another mile or so. There are lots of examples on my blog. Check those out for reference.
I think you're in better position than most runners who try to double back for another marathon relatively quickly. Good luck with Ottawa!
Eric, while I'm certainly square in your corner on the back to back, I do remember how tough it was the first time I did one. It ended up rattling my psyche more than anything, though that certainly changed after doing a few more. With that in mind, the "newness" of that kind of workout and the limited timeframe Michael has gives me some pause.
I am in full agreement with you on the need for Michael to emphasize recovery too, so I imagine a 2h30 run would do more harm than good for post-London legs. I was thinking more about a 2 hour run perhaps with a progression during the second half and if he's feeling good a few miles at marathon pace at the end.
As far as whether or not the very long runs (22+ miles) help with fuel issues, I tend to think they coax the body into storing more glycogen. However, without also working on stamina and efficiency to help dose it out more effectively over the distance it probably doesn't do much good. I guess Arthur's words come into play here. "Everything's Important." Now if we just had time for "everything".
Oh, by the way, what's wrong with you people? Eric is in fantastic shape and showed it with a great workout here. Give the brother some props!
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