My race goals were like Maslow’s hierarchy of human needs.
First, don’t poop my pants. Next stay injury-free, then finish, then 2:15, then
2:10. Originally 2:00 was a stretch goal, but in recent training I realized
that it was not achievable. I think I’ve actually gotten slower over the last
year – less speed training, and less training volume overall. So my plan was to
run at a 10 min/mile pace for about 9-10 miles and then try to speed up for the
last 5k, which would put me at about 2:08. The plan began well: the first 5k
was at 10:01, then 10:06, but at mile 7, my legs started getting heavy and my
feet were getting sore. I just couldn’t keep up the pace. Come mile 10, I
really wanted to speed up, but couldn’t. I wasn’t out of breadth but just
couldn’t move my legs any faster. I’ve read this is because: “When muscle glycogen stores fall low late in
long runs, the muscles rely increasingly on breaking down their own proteins to
provide an alternative fuel source.” Continued long-distance running will help train my body to
conserve glycogen.
I got more long runs in compared to 10 for TX, where I got
only two runs longer than 8 miles. Since 10 for TX (October 11th), I
did following distances twice: 9, 11,
and 13. So in 13 weeks, I got six long-ish runs in. The missed weeks were a
combination of being out of town, awful weather, and being sick. One should
expect that this training level would allow for a respectable performance, but not
anything earth shattering.
While I missed my goal, on the plus side, when comparing my first 10 miles to 10 for Texas, I shaved 7:52 off the time, which is pretty solid. I know I gave 100% both times. My average HR of 178 validates that (when compared to a LTHR of 184 or a max HR of 195).
I’m interested. One thing I could do is lose some weight. I’ve
put on about 10 lbs over the last 18 months. According to sources on the
internet, 10 lbs gain results in 20
seconds/mile slower pace.
Official Splits
GPS Watch (hit lap at each mile marker, withstanding #1)
Congrats on your race. I also think I have gotten slower than I was a year ago. I'm hoping to work on speed at shorter distances starting in the summer and hopefully improve my 1/2 time in 2016.
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