This was one of the views from the run. Can you tell why New Castle, NH is my favorite place to road run?
My goals for this runs were....well, to see if my IT band will hold up to a road run (I've been running only trails since the marathon), and to see if I completely lost my marathon fitness. I also planned to focus on my form: small steps, body tilted forward from the ankles, not waist, pelvis pushed forward.
As I started, my thoughts were: "You are going to be so slow, maybe you should not even get the Garmin, do you want to have a slow run on record?". I told my brain to stop babbling, but ignored the watch for a bit and focused on my form, scenery, and the podcast I was listening to. At mile 2 or so, I looked at my watched and was shocked to see I was running 7:55s. Wow! That put a smile on my face, mostly because that pace felt easy and effortless. I kept running up and down the hills, over a bridge, with the ocean on my R, through a park, then alongside the ocean. My pace was 7:50 at the turnaround, and I was still feeling great. I also noticed that the more I would pay attention to my form, the faster my pace, and the easier it seemed. Hopefully pretty soon all of this will become automatic!
At this point, the endorphins were getting released, and I was feeling on top of the world. Of course, that led to even faster running, so that by the end of the 10.1 miles, the average pace was 7:40 (this included a 400m sprint). I had to run up and down the street to get that .1 on, but I really want to start adding .1 or .2 to all my long runs, to get myself used to the fact that my marathon will most likely be a 26.5.
So now I feel much more prepared to spend a couple of hours at the McDonald's indoor playground doing my share of parenting as my husband plays tennis and makes dinner for our friends tonight! My brain is spinning with thoughts about my training plan for Boston. I am reading Brad Hudson's book "Run faster", and will incorporate some of his ideas into what I did for Baystate. My main dilemma is whether I should increase mileage or now. I ran Boston on 30 miles average, and Baystate on 40 miles average. Am I ready to go to 50? Would that help? I definitely want to run only 4 times a week, because I like to have 1 day of rest/Xtrain after every key run, so doing 50 miles would mean lots of looong miles, or double runs, which honestly I doubt I could fit into my schedule. I also have to take into account that I am still a beginner, with less than 1 year of actual training for a race, so my muscles, bones, tendons, are still getting used to running and getting stronger! So blogger friends, share some wisdom!
In return, I leave you with my view as I type this post, from my mom in law's house in New Castle, NH...
20 comments:
great run-very picturesques! Wisdom-hmmm! nOt sure, but I have heard running more k's doesnt necesarily account for a better time...everyone is different....
I think I"ve shared before that I've done a sound marathon on 35 miles a week, increased mileage to 40 and didn't do as well...then had to go to 50 for the ultra and couldn't have done it without the 50 and hills. I agree that I need one rest day after the key workouts...my body just needs those days. So far, I love this schedule from Brain Training but we'll see how it goes with the Jan. marathon. I am doing 40 a week with this schedule. I can send you our Boston schedules just for you so see! Let me know if you'd like to see them...they send out three or so from our track club. Let me know!
It's a tough call. I am a newer runner too, so I'm learning these things. Let me know what you decide...btw, gorgeous views. I can see why you were going so fast - you were inspired!
Love, LOVE Hudson's book. It's gold. Any my 2 cents is to gradually increase mileage to 50/wk. You're more than capable of it, but keep to the 10-15% rule for adding miles week to week to prevent injury.
Also, I think small steps are key. I focused on shorter stride last week and my pace was so much faster and less effortful.
Ok, I'll shut up now.
Please don't tell my wife I posted a reply when you asked for 'wisdom' - she'll just laugh!
My biggest athletic mantra - from over 20 years of this gig - is "know thyself." So, when you say you have done a 30-mi/wk and 40-mi/wk program but are not sure about 50-mi/wk; I say, go ahead, try it if you want to explore your limits a little.
But, listen to your body even more carefully (and respectfully) than you do now. "Know thyself" and monitor it for signs of how you are adapting to the training change.
Rob De Castella, Boston winner and local marathon hero from the 80's, says "you're really running off of your last four years of training" ('Running with the Legends' pg396). So that means you are still on the up-and-up and will likely improve for a few years yet just by continuing what already works.
I look forward to reading about what you decide to do and how it goes.
Paul (still thinking about Boston...)
you could always aim for 50's, and adjust to mid-40's if needed? maybe some weeks you'd be able to get in 50. it's still an increase in miles, and then you don't risk making it feel like a chore.
i've always heard that you don't need to go to doubles until 70mpw, but i suppose it wouldn't be that bad to add an easy-3 miler (or something) once a week to get a little more in. i guess their point is how much of a difference will adding a short run make in marathon training?
Sounds like a great run! I am really working hard to get more cross training into my schedule this winter to make up for my lack of training miles going into Boston. Good Luck!!
those are some beautiful pictures...I love those kinds of runs.
I'm also starting to think about Boston, so I'll be watching for your official training plan.
Everyone responds differently to a certain level of training. All I can tell you is I ran a 2:54 marathon on 55 miles per week. Eight years later I decided to run a second one. I trained 40 miles per week and ran 2:57. That's about a 27% reduction in training volume but only a 2% increase in my finishing time.
You should try 50 mpw at least once to see how much your marathon time improves. Then you can decide if the addtional time away from family and other interest is worth it.
Hmmm. I say have 50 miles as a PEAK that you hit a few times. I would move to 5x a week, too, and make the 5th x a totally slow recovery run.
I'm so jealous you had such an awesome, gorgeous run! I am running so slowly.... I haven't seen a 7 on match Garmin since the marathon!:)
Hey! I've been reading your blog and it's been very inspiring. Keep up the good work! I'm training for my FIRST HALF =) with Leukemia and Lymphoma Society's Team In Training and in an effort to get awareness out there I'm doing a giveaway from my blog www.runninaround.wordpress.com . It's mostly runner geared but would be great for any athlete or women in general. I was wondering if you wouldn't mind checking it out and letting your friends/blog fans know? Thanks so much and keep it up!
Wow - georgeous!! I really want to make it to NE soon. I would fly into Boston and then rent a car and road trip all over NE up to main where we have freinds. We keep talking about it, but you know how that goes....
I feel weird giving *you* advice, but I kinda feel like if it aint broke don't fix it. You got so fast on 40 and adding miles doesn't necessarily equal better times. Especially if your injury prone or always have stiff IT band issues.
I agree with many of the comments. I think you can handle 50 mpw as long as you increase slowly. And lets face it, cross training is great (especially if you just can't handle the mileage), but actual running is the best training for a running race. I'd love to significantly increase my mileage once I figure out how not to get injured.
How beautiful!
I'm by no means an expert on training, but definitely increase the mileage slowly! I'm carefully charting my miles for my marathon now, making sure I stay around a 10% increase per week from my highest week (since we do alternate lower-mileage weeks).
Whatever you decide, I'm sure you'll do great. You keep getting faster!
If you increase mileage, replace one day of cross training with much slower running. Since you're still a newish runner (I've been reading your blog for awhile and I no idea you'd only been running a year based on your performances!), you don't want to do anything that is going to throw you off completely...BUT in general, increased mileage is going to help you run faster. The problem is to find the point where you're benefiting from an increase in mileage takes a bit of play. When/if you add an extra day monitor HR and do whatever you need to do to slow down. Because increased mileage will do you no good if you can't recover from it.
Good luck!
beautiful run!!!! wow :) AMAZING job too!!! sounds like you are recovered :)
you know me, i like running a lot :) i started off with 4 days a week, then went to 5 and am now at 6. i dont know how much of a difference it makes but i just like to run the miles!
I agree with what everyone else has been saying . . . it can't hurt to try 50 mpw, but increase slowly and be sure to listen to your body. I feel like you can handle it, since you did so well at 40 mpw . . . but you never know. Go for it! :)
BEAUTIFUL photos, by the way! Such amazing scenery for a run!
Wow what a run! I think 4 days a week is OK, but I would make that effort to crosstrain and weights. In my self analysis of FIRST, I just didn't get the other workouts in. But I really liked fewer running days.
And I am so jealous that you are getting ready for Boston. I am trying to figure out what is next except avoiding a holiday wall.
Everyone is unique and reacts differently to total training volume. It also depends on available time and the best use of that time (running more miles or specific training in the gym). Are you looking to improve your endurance level to make the last 4-5 miles strong, improve your turnover rate for a faster marathon time, or both? Each requires specific attention. For me, the further the long training runs (~25 miles for Marathons, 40 miles for Ultras) the better for endurance, the harder speedwork and hill repeats the better turnover rate, and the more rest days the more quality training days I get. Just ramp up slowly or risk injury, but don’t place a limit yourself. Your stronger and faster then you realize.
Beautiful pictures!
Congrats on Baystate and that amazing time. I have read so many disappointing post race blogs (mine included) that it is nice to read about a PR.
Take care of that IT band and welcome back to the world of running Speedy.
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