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Heald vs. the Marathon - The Rematch

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Re: Heald vs. the Marathon - The Rematch

Post  healdgator on Fri Dec 02, 2011 4:19 pm

5 weeks out and I don't think I could be any less fired up.

Last week:

Tue - 4
Wed - 8
Thur - 6
Sat - 5
Sun - 13

Total = 36

The plan had been to run 20 on Sunday so that I could run the OUC half tomorrow. That didn't happen. I already wasn't looking forward to suffering through 20 miles, getting home from the "game" at 12:45 am didn't help. I struggled through 13 and pushed the 20 miles to this sunday.

So far this week:

Tue - 5
Wed - 8
Fri - 5

Most of this has been roadwork. Planning for 5 or 6 tomorrow and 20 on Sunday. To add to my current malaise about running, my achilles is sore from my run (I didn't bother to stretch) this morning. I'm sure it's nothing.

Plan for the next three weekends:

This week - 5 and 20 to finish with 43
Next - 5, 8, 5, 6 pace, 18 for 42
Following - 5, 8, 5, 6, 20 for 44

Then taper. If I get in those 2 20s, in addition to the one I already got in, I may cut the 18 to 16 or 17 (or less). That will be even more true if I feel relatively strong for the 20 on Sunday. I need a confidence boost.
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Re: Heald vs. the Marathon - The Rematch

Post  healdgator on Mon Dec 05, 2011 2:27 pm

Well after that bitching and moaning, I finally got the confidence boost I needed. Just to recap, two weeks ago I was in agony most of the day after stumbling through the first 20 miler in 3:18:xx. I was miserable to be running, and added a sore achilles to the mix. If I had not already registered for Disney, I would not be running at all right now.

So, with that in mind, I got up at 5 AM sunday pessimistic about the planned 20 miler. My achilles was still a little sore on Saturday for an easy 5, and I had not had a good run since the half marathon. 1 s cap and a G2 before heading out the door, I forgot to eat anything for breakfast. I started out at the usual 9:45-10:00 pace and took care of code brown at my usual port o potty at the 1.75 mile mark. From there, I stumbled through the first 9 miles in about that pace. Took an S cap and Gu gel at the 7 mile mark and started to feel my achilles at about mile 9. Things were not looking good. However, at about that same time I started to realize that I was starting to feel better and my pace was kind of picking up on its own. At the 12 mile mark, a bald eagle flew close over my head. That was really cool. I've seen 1 or 2 in the wild before from a distance, but not like this. I'll track down my Garmin splits later, but my now I think I was running at 9:30-9:45 pace from miles 9-14. My stomach was starting to cause trouble due to hunger, but I finally reached a breakfast place at mile 14 where I got another water, down a Gu and an s cap, and ate 1/2 of a chocolate chip cookie. That helped a lot and miles 14-17 were in the 9:30 range. I started noticing around mile 14 that I easily had a few more miles in me. At mile 14, I thought "yeah, I've got at least 3 more in me with no problem". By mile 17, I knew I could go at least 20. Miles 18, 19, and 20 were all in the 9:00 range. When I finished, I knew I could go at least a couple more without much problem. Final time was 3:12:xx and strong. So I know I am ready to finish. After the ice bath and a hot shower, we were out running errands all day. Completely different than the last 20 miler. My achilles is a bit of a concern, but I'd like to get through the next 2 weeks training and then I can rest it if it is still bothering me. Plan for this week is 5, 8, 5, 6, 15-17, though I'm considering bailing on the 5 miler tomorrow to give the achilles 2 days off. I don't think that will make much difference, so I'm like to run it anyway.

Week:

T - 5 (morning, road)
W - 8 (night, TM)
F - 5 (morning, road)
Sat - 5 (morning, road)
Sun - 20, 3:12:xx

Week = 43
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Re: Heald vs. the Marathon - The Rematch

Post  John Kilpatrick on Mon Dec 05, 2011 2:34 pm

Great news about the run feeling better - sure helps to have a good one under your belt. Hope the achilles continues to improve.

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Re: Heald vs. the Marathon - The Rematch

Post  mul21 on Mon Dec 05, 2011 3:11 pm

Important to remember that one run-good or bad-does not a training cycle make.

Good to see it went well. 4 weeks to go?
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Re: Heald vs. the Marathon - The Rematch

Post  healdgator on Mon Dec 05, 2011 4:48 pm

5 from yesterday. Definitely no that 1 workout (or even a few) good or bad do not make the whole plan, but I definitely need a confidence and motivation boost. Also, the fact that I felt good at the end and could have gone longer lets me know that it has all added up by now and that I can finish in 5 weeks. Doesn't mean I will, but the training is there.
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Re: Heald vs. the Marathon - The Rematch

Post  healdgator on Tue Dec 13, 2011 11:45 am

Last week:

Tue - 5 road
Wed - 8 treadmill (watching OT win over a mediocre Arizona team)
Fri - 5 road
Sat - 6 treadmill
Sun - 15.75 road

Total = 39.75

Sunday's LSD was interesting. Got up by 6:00, out the door at 7:00. Actually got my BMs done before leaving the house, that's a nice change. 1 s-cap before leaving and a 100 calorie bar. Still not enough for breakfast. During the run I took 2 more s caps, 1 at each hour mark and a Gu gel at mile 9. Weather was warmer than anticipated and I probably dehydrated more than I should have, but not excessively so. I felt too strong early and really struggled to keep the pace down. That hasn't been too much of an issue recently on my long runs, but I haven't felt very good early in the runs. Every time I looked down at my watch, I was in the 8:45-9:00 range and would then dial it back. I knew that would affect me later in the run, and it did somewhat. I planned for 16 but ran into the girls when I got back into our neighborhood and walked back with them. I think the total time was around 2:26:xx for a pace that was about 9:15/mile. That may be a little off b/c I did fade in the last several miles. Really hadn't planned to run that fast, but oh well.

Plan for this week:

Today - 5 treadmill (in the books)
Wed/Thur/Fri - 11 miles over 2 days. Fitting them in will be tough.
Sat - 5 or 6
Sun - last 20 mile run

3.5 weeks out. Almost ready.
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Re: Heald vs. the Marathon - The Rematch

Post  healdgator on Mon Dec 19, 2011 6:26 pm

Delelted


Last edited by healdgator on Mon Dec 19, 2011 6:40 pm; edited 1 time in total
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Re: Heald vs. the Marathon - The Rematch

Post  healdgator on Mon Dec 19, 2011 6:39 pm

You know those warnings your Garmin gives you when the lap memory is
getting full? The ones where it says old laps will have to be deleted?
Yeah, it doesn't do it automatically. You have to do that manually.
If you don't, then at mile 16 of your last 20 miler, it starts beeping
and does not stop until the end of your run. Good to know that now and
not 3 weeks from now.

Anyway, missed one 5 miler this last week
before the taper. 5, 5, 5 and 20 for the week. I couldn't be in a
better place going into the taper for Disney. No injuries, feel pretty
fresh. Each of my long runs got stronger and the last one was on very
little sleep (unintentional prep for Disney). Not much else I could ask
for.

Yesterday was the last 20 miler and I had intended to go to
bed pretty early Saturday night. Instead, we stayed up debating the
kids' Xmas gifts until midnight. Then, at 1:30 AM, Katie (3) made her
now-nightly trip into our room to tell me that "the commercials are too
loud". No idea what she was talking about, must have been dreaming.
Then at 3 AM, she came in just to ask me why I always have to walk her
back to her room. I said "we don't, go to bed" and rolled back over.
Katie hovered in the doorway until the wife took her back to her room.
Amazingly, I still got out of bed at about 5:15 to get ready for the
run. I planned to be up at least an hour before starting the run to:

1. Eat more breakfast (sort of);
2. Try to get all my BMs out of the way pre-race.

I
ate a banana and a breakfast bar (which still wasn't really enough) and
finally got a good BM in before walking out the door at 6:45 to a brisk
51 degrees. That was unexpected, but it was near perfect running
weather. I had taken 1 s-cap with breakfast so I was ready to go. And
by "ready to go", I mean that I could tell within a half mile that I
would be making my regular stop at the port o potty at the 1.75 mile
mark. Spicy foods and alcohol are now out for at least 3 days pre-race.
Like the 16 miler last week, I was really having to watch my pace out
of the gate. My plan was to run the first 10 miles in 98-99 minutes
with the last 10 divided into 47-48 for the first 5 and about 45 for the
last 5 if I could do it. Again, every time I looked down at my watch
my pace was between 9:05 and 9:20 - too fast.

Still, I was somewhat successful in keep the pacing in check. Given the
weather, the extra day off, and the accumulation of training, I was
pretty pleased with the first 7 miles. At least until I had to double
back to a very nice bakery/breakfast place for BM #2. That affected my
pace for mile 8, but no big deal. I tried to keep the pace down for the next 2 miles, with decent success. Through 10 miles, I was right at 97 minutes. At that point, I let go a
little bit with the pace to match my plan and the way I felt.

The garmin only caught the first 15 splits:

SplitTimeDistanceAvg Pace
Summary 2:23:23.1
15.009:34
19:55.2 1.00 9:55
29:43.0 1.00 9:43
39:25.2 1.00 9:25
49:38.4 1.00 9:38
59:38.7 1.00 9:39
69:38.1 1.00 9:38
79:34.3 1.00 9:34
810:10.5 1.00 10:11
99:39.8 1.00 9:40
109:30.8 1.00 9:31
119:20.1 1.00 9:20
129:20.4 1.00 9:20
139:17.1 1.00 9:17
149:17.7 1.00 9:18
159:13.9 1.00 9:14

Right at about 46:30 for the next 5 miles, on target for under 3:10:00
slightly. Only issues this point were a little hunger/stomach issue and
the beeping/lack of pacing help from the Garmin. While I would have
liked to have known my mile splits, I had already decided just to go on
feel the rest of the way. I easily could have kept the slightly slower
pace and gone past 20, so that's a good confidence boost. I also wasn't
fried afterwards from the sharper pace for the last 5. I don't know
the exact splits, but the final time per my watch was 3:07:10 for a
43:47 last 5 miles (8:45/mile).

Very pleased with this training
cycle. After an ice bath I was tired but not exhausted the rest of the
day. I'm not terribly sore today, though I would not like to go for a
run either. My only doubts have to do with pacing for the marathon. If
I don't finish under 4 hours, it will have been a waste of time and
effort to me. That shouldn't really be a problem barring unforeseen
issues (which, of course, can come up at any time). I would like to
target the 3:40s, but I don't want to be stupid about it either. I'm
leaning towards targeting 90-92 for the first 10, sub 90 for the next
10, then however I feel from there. Given my last half marathon
(1:48:xx) and the additional conditioning since then, I should be able
to go sub 3:50:00. Still, even though I had no problem finishing the
last 5 of my 20 miles yesterday in 8:45 pace, I also didn't feel like I
could maintain that for 26 miles. It's a conundrum.
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Re: Heald vs. the Marathon - The Rematch

Post  healdgator on Mon Dec 19, 2011 6:39 pm

:sigh:
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Re: Heald vs. the Marathon - The Rematch

Post  Peg Coover on Thu Dec 29, 2011 11:24 am

You should easily go under 3:50!

So, you debated about the kids Xmas....what did they get?

By the way, what is an s-cap?
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Re: Heald vs. the Marathon - The Rematch

Post  healdgator on Fri Jan 06, 2012 2:06 pm

@Peg Coover wrote:You should easily go under 3:50!

So, you debated about the kids Xmas....what did they get?

By the way, what is an s-cap?

The kids made out like bandits. Spoiled bandits.

Both got the Leappad Tablet. Maddie (5) really wanted one, so that's what she got from Santa. Then it stopped working on Dec 26. Luckily, Santa/Leapfrog is sending a replacement. She also got a craft organizer with a bunch of project stuff and about 10 toys/things related to Tinker Bell and the Disney Fairies. Katie got basically every Disney Princess toy or product you can get, in addition to the Leappad (which was from us so that she wouldn't bother Maddie for hers or break it).

There was a thread on the nutrition board where somebody mentioned the S-Caps for energy/endurance purposes so I ordered some and have been using them on my long runs and will for the race on Sunday. I don't get the immediate boost that others mentioned, but my long runs went really well, so I'm sticking with it. IIRC, they are electrolyte caplets.
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