For the past few weeks I have been feeling fear sneaking in. Running fear. Injury fear. Training is going amazingly well. I am learning more and more about my running persona. I feel more and more confident in what I can do with my running. And swimming. But the fear is mainly running related. And I need to put it behind.
I wrote my training plan for a 3:20 marathon goal. Although I do follow the plan's schedule, I am waaay ahead of the paces I am supposed to run. Ex. My first 20 miler was supposed to be average 8:38. It was 7:55. My 13 miler this weekend was supposed to be average 7:53. It was 7:33. My tempo was supposed to be 6 miles average 7:24. It was 7:08. The only workout where I am sticking with the time provided by my plan are track workouts, and even there I am always a few seconds faster.
Although I love these times, and they are in no way all out efforts, I fear injury. I do my part to avoid it - sleep, nutrition, icebaths followed by hot showers, calcium, strength exercises galore - and so far so good. I had the same issue when I trained for Baystate, but the discrepancies between planned and actual paces was not as large, and it started happening later in the training cycle. I still have 2 months of training left, and am wondering whether I am running too fast too soon? My mileage is fairly low (sub 50), and I am feeling great (I am looking forward to every run, as I always am), so I don't worry about "overtraining'. What are your thoughts? Slow down, keep it up, share your wisdom with me!
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25 comments:
I tend to have a similar problem...not exactly as quickly, but I tend to go a little quicker than I plan to sometimes. From everything I've read, as long as you are not giving it an all out effort during your runs, you should be okay. How did you choose your goal time of 3:20? Maybe that time is the problem? I would also say listen to your body and know when to pull back, if necessary.
One of the reasons to run at a certain pace is so your body knows what the different paces feel like so you don't go out too fast, especially in a race like Boston with such a downhill course at first.
I'd think as long as you are negative splitting the long runs and feel strong the last 1/4 to 1/3 of the run then your paces are fine. If so, your 3:20 goal is probably going to be easy for you.
Just make sure you recover right and go with the flow. After each hard day, take an easy day. 50miles is not a whole lot of wear and tear, especially when your long runs are in the mix. Just pay attention to your body and back off if you need to. You're so close to the next big race!
Keri: I ran an easy 3:30 in October. My 5K time is faster than what a 3:20 predicts. I improved by 15 min after my previous marathon. So 3:20 is a bit random, but I think I can do it.
MM: I always negative split my runs. i start them at the pace my plan tells me, and speed up as I go.
Megan: I have 2 easy short runs/week, scheduled after my track and tempo days.
Thanks to all!
Have you ever considered you are better than a 3:20 marathoner? Maybe it's not your training but your goal that is an issue. If your feeling strong and recovering well don't change anything.
Wow. i've never trained or done a marathon so your overall miles are way more than I've done. That being said...i kinda agree with commenter Dan. I sorta think that too.;-)
yes, I'm sorry my comment wasn't clear. I was trying to say what Dan said (above) Since the 3:20 goal time is a bit random, you may be able to shoot for a faster time, and then your training times should line up with that new (faster) goal time...
It is awesome to have goals, but maybe you are under-estimating your potential. Set a goal, but let it change with you... especially if it is for the better.
BTW: If you haven't check out my blog giveaway, hurry... the winner is announced on Wednesday morning.
I have no wisdom to share with you! You are a running goddess!!! If you're feeling that good and hitting those paces you need to readjust your goals!! If they are not even all out efforts I would say that is just where your fitness level is and injury shouldn't be a major concern. Man, you're gonna kill Boston!!!!
It sounds like you are doing everything perfect to stay healthy and injury free. I look at what your target time is for your marathon is and I am amazed...you are a talented and speedy runner:) I am not in marathon territory yet but have a feeling that you have many more PRs in your future!!
A great problem to have!!!!
You know yourself that, as far as marathon running is concerned, you are still on the up-and-up so it is hardly a surprise that you could end up feeling as you do.
With a couple of months to go if it was me I would not change my training. You have done enough long runs to know if you are pushing the pace or if you are just a faster athlete now. If it is the former, back off. If it is the latter - as I suspect - then enjoy the feeling.
As for your sprint/interval training then I am guessing you are just going "how your body feels" and so these are quicker too - but probably around the same level of intensity you always had.
How great would it be for you to stand on the start line knowing that the training for a 3:20 time has been easy! And how fantastic, half way into the race and feeling good cause you are running so slow, would it be to step it up a gear and run a big negative split to a 3:15 finish.
Would it really matter if you could've gone 3:10? Probably not. And if you change nothing in your training plan now you will probably go into the race brimming with confidence at meeting your goal.
How cool. I am so jealous!
Paul :-)
I would be more worried about peaking too early than I would be about injury. If I remember correctly, your running less miles so it seems that would ward off innjury. And your enthusiasm indicates your not overtraining....
Honestly, I think I peaked a little too early because I was superceding all of my run times and feeling so great toward the end of my marathon training. Then I got a bug during taper and my peak never came back. Your still so far out though....I probably wouldn't change anything right now.
I'm always nervous about injuries too. The biggest asset to injury prevention (in my humble opinion) is really listening to anything that's nagging at you. If you feel great keep it up. If you're feeling particularly tired or worn out at some point, then backing off a bit is probably wise. The real question is can you back off when you know you should? That was probably my biggest mistake when training for BayState. I knew I was wearing down long before I was actually sick or injured, but I could still make all my times so I just kept going. Probably not the wisest course of action. And I did wind up paying for it.
I agree with some of the other comments. Chances are you can run faster than 3:20, and that's why your training times are faster. You definitely had the capability to run a 3:20 at BayState.
Agreed with many of the others... sounds like 3:20 goal should not be a problem for you! You're faster than you think! :) That said, you *know* it's not good to turn every long run into a race with yourself, so it might not be a bad idea sometimes (when you just want to put the distance in but not race yourself) to leave your watch at home and just run. Shoot, that might be a good idea at the marathon as well and who knows how fast you'd end up going? Maybe pretty damn fast. ;)
I have sort of a different perspective, I think. I could run all of my training runs faster than my training paces. but I found that made me overtired -- and injury prone) in latter part of training.
I would continue to stick with the goal, and nail it, feel strong, and then worry about aiming for a better time next race.
Unless the lower time is particularly significant -- a PR or BQ. For me for example, a 3:20 is BQ time. Thus, if I shoot for 3:30, and have a chance at 3:20, I might push myself to that goal. But I know you have already BQ'ed, so that isn't it.
I'd suggest staying the course, and if you feel strong, run faster in latter stages of training, and up your time goal then.
Wow, this is awesome advice. Thanks all and I will follow up with another post on these issues!
I'm not going to offer any advice because you already have received so many good comments. But I will say that it sounds like your running is going great!! Can't wait to see how your next post goes.
I totally agree with Paul! If you are well rested and really strong with the program that you've been following, you will peak close to three weeks before the marathon and be ready to go even faster for the race. You are in a great place, that is so exciting!
I think it's human nature to think that way: as in, everything is going SO well (pace is faster than expected and feels good, body is cooperating, etc) something might go wrong, as in injury. You've been there before, so you know the signs and know how to take care of yourself. It's not a guarantee that you won't get injured, and it's tough b/c there is so much at stake. But you are on the right track. Two words: trust yourself!
I think the problem is not your pacing, it's your goal. I think you can run faster than 3:20.
Allow yourself some really slow runs... in addition to the speedy ones. That would be my only advice, and advice I don't personally follow enough!
BELIEVE!! it sure sounds like you are doing all the right steps - proper nutrition/recovery/non-running activities (stretch, etc) so i don't think an injury is in the future. i think you're just doing really, really well!
Like others said, I think you can go faster than 3:20. And keep plugging along at the swimming, you'll get there!
I've read your blog a few times. It seems that you are a great runner. You know what you need, you know what not to do and you have few or no running issues. I'd say, leave your current goal as is and just enjoy your runs. Good luck!!
I don't have that problem :(. I'm always amazed come marathon race day that I can actually run an 8:35 marathon when I can't even get close to it in a long run. I guess that's just one of those mysteries. I think as I running coach, I'd be screaming at ya (haha) but it seems to be working for you and you know your body best so I say keep with what works :).
i think this is a nice problem to have :) you are doing amazing, i say if you are feeling great, go for it. you know your body best and you are a very smart runner. keep up the awesome work!
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