It's now 6 days from my first race in a long time. Feeling pretty fit, and injury free, but not particularly fast. Did some 1,200 repeats at the track last week to try and trick myself that I was still quick! Managed 4 of them in 4:30 average, but it was just an ugly, unpleasant workout. Before the SF half last year where I ran a sloppy 1:28 I did some 1,200s and averaged 4:37, but a month before that had done some in 4:22, so I have no idea what this means.
Mileage has been OK for the last 2 months, I've averaged just over 50 miles/week. Not great, but a lot more consistent than 2010. I've done 5-10K tempos (6:18-6:30 pace) most weeks and something in the 15-20 mile range most weekends, plus lots of hills.
Ran 6 at 6:50 this weekend as part of a 10 miler with a friend who is going to aim for 1:30. That felt very comfortable, so I'm confident that I can do somewhere under 1:30. Just a question of how far under! Sensible plan would be to aim for 1:27ish and see how it's going when I get to the coast at about mile 7. If it's going well I can pick it up a little on the last 6 miles, if not I can just slog it home.
However, sub 1:25 is tempting as that is the time needed for seeded entry into Bay to Breakers. Big problem with that is that I don't think I'm in shape to hit a sub 1:25 and will likely die on the great highway.
Anyway, once I am done with this I will be looking at the result and deciding on when to do a marathon. If I have a good race I'll shoot for May, if it goes badly, I'll look for something a little later in the year.
Tuesday, January 25, 2011
Two weeks until the Kaiser half and as expected, I have not magically gotten into great shape. So the answer is obviously new shoes! Just got the new Mizuno Wave Musha 3. These are a lightweight (8.7 0z) trainer. I've been running for the last 6 months in Musha 2's, which were blue. Obviously red shoes are faster than blue ones so these must be better.
Had a cold/sinus thing that I have been ignoring but it has definitely slowed me down. I think I'm over it now (which considering I am ignoring it is a strange concept) so can't use that as an excuse for a slow race on 2/6.
last week was 58 (planned 60) with a 2x3 mile tempo. i did the first 3 at 6:20 which was a little optimisitc to be honest - more inline with how fit i think i should be and not how fit i am. it felt ok, no doubt aided by the 150' drop over the 3 miles. the 3 coming back (with the corresponding 150' climb) was not at 6:20, but more like 6:40, so not great. The week before was only 40 (planned 70) with a 20 min 5K (6:25) on the track as my tempo.
So realistically i am nowhere near 1:25 shape for a half right now (6:29 pace) and am more likely fit enough to do a 1:27-1:28. however, knowing me, and the course if the weather is good i suspect i will go out way too fast, run the first 5 at sub 1:25 pace, blast through the downhill hitting the beach at mile 7 well on pace for under 1:25. then it will gradually slow until the wheels fall off completely somewhere on the way back from the zoo on the great highway (miles 10-13). if it happens at mile 12+ i'll be ok, if it happens closer to 10 i'm in big trouble.
fingers crossed that the fancy red shoes can do the trick!
Posted at 8:55 AM
Wednesday, January 12, 2011
Training is going OK, I've been running 60-65 miles/week for the last couple, with a 10k tempo and a 5k tempo. I've run every day except New Year's Day so far this year. Starting to feel good on the long runs (~17s) and the tempos are getting a little quicker (5K was at 6:18 pace).
With 4 weeks to go until Kaiser I think I can get into reasonable shape (plans are 70, 60, 50 and 40 miles race week) and have a reasonable shot at sub 1:25 (6:29 pace) I don't think I'm going to get into PR shape (1:23:47 = 6:23 pace)) but I expect I will be dumb enough on race day to go for it and it will be an ugly last 3-4 miles.....
Still haven't decided which late Spring marathon to run. So far it's looking like either Vancouver or Eugene, both of which are on May 1st.
Posted at 8:06 AM