Intensives

[Wahine]

Yup Emily, Pika is right. This was not meant to be my best race, it was meant for me to see how fast I can run and the point was to run so fast that I couldn't maintain pace. What my coach wanted me to learn from this was that I can run faster than I think and I can still continue to run. So now, when he asks me to go out and hold 7:45 for 6 miles, I know I can do it if I start out slower and build which is the best strategy for a race of that length. The problem was that I used to think that I wouldn't be able to finish if I went too fast, now my idea of what is too fast has changed. So yes, strategically speaking, you're better off doing your first mile at a reasonable pace, picking it up as you go along and trying to finish the second half faster than the first. That's good advice no matter if you're a beginner or a vetran.

I managed a 2 mile recovery jog and a 25 mile recovery ride today. The ride felt a heck of a lot better than the jog.

[Grog]

On race tactics...

I read in Runner's World recently that some study has shown that women starting off a 5K race faster than they would have normally also finished faster. They advised NOT to be conservative for this type of distance. This was thought to be valid for a shorter distance (like a 5 K) but not for 10K and more, where they kept on advising negative splits (i.e. faster second half).

I am yet to try it. I have a 8K race in March and I think I'll do just that, leave my watch at home and see what happens...

[Wahine]

For those of you interested in the post race debriefing here it is:

That result is exactly what you should expect. While your body gets used to running a lot, you're going to get increasingly slower....for now. When you hit a 40+ mile week, then we'll descend over three weeks back to about 20/25 and start speed. You'll be amazed at how that goes when you have a couple of hundred miles under your belt. Rome wasn't built in a day...:-)

You're doing just right. Most important now is not to overtrain, pay
attention to your body. Mileage is not worth illness/injury.

So there you have it. Straight from the horse's mouth. All's well. The funny thing is that now I'm more motivated than ever to hit a 40 mile week so I can start going back down to my "normal" mileage.

[Shiraz]

Thanks for posting Wahine. I really learn from reading your post. I do truely believe we limit ourselves and set preconceived barriers as you stated. I broke a few personal barriers myself last year by running 6 half marathons in 9months. I would have never thought that was possible for me. You have certainly inspired me to find new challenges and I love hearing about your training. I am going to try your double days. Thanks for sharing. I followed your IM last year. I can't wait to see what this year brings

[emily_in_nc]

This is all great information, thanks everyone! Just reading your reports and information motivates me a great deal. I am itching to do my first 5K!

Wahine, you're amazing. While I'd be thrilled to break the 10:00 barrier for even one mile, you are running < 8 minute miles! I simply can't imagine my legs moving that fast! Truth be told, though, as with cycling, I think I'm built more for distance than speed, so if I never run fast, that's fine too. I'd love to eventually work up to doing a 10K, then maybe a half-marathon, but right now I'm just taking it one step at a time. My next steps are running an official 5K, and running 5 miles total for the first time in my life. Baby steps....!

Emily

[Wahine]

Shiraz - Good on ya for all those half marys!! The doubles are actually a lot easier on my body than long singles. I feel better after a 5&5 day than a 10 day.

Emily - You're doing great. It's not about how you do relative to others but how you improve yourself. Really. I'm not blowing smoke out my butt. I get blown away by lots of competitiors at my races, that doesn't stop me from trying.

So the intensive update is...

I tried a rcovery run yesterday and my legs were still pretty ouchy so I only went 1.7 miles (pats self on the back for not pushing past the pain). I've also mentally commited myself to 2 days no running. I figure I'll try another reco run on Thursday and see how it feels. Right now I feel like I'm tip toeing on a really fine line, I want to make sure I fall on the right side of it.

[Starfish]

I'm not blowing smoke out my butt.

No jet propulsion?

[emily_in_nc]

ShirazEmily - You're doing great. It's not about how you do relative to others but how you improve yourself. Really. I'm not blowing smoke out my butt. I get blown away by lots of competitiors at my races, that doesn't stop me from trying.

Thanks Wahine! I really appreciate your encouragement. A man I work with (who has completed three mari's now) was next to me on the treadmill today at the work gym, and he commented that my running had improved since he'd last seen me. It was cool that he noticed.

Emily

[Wahine]

So the intensive update is...

I tried a rcovery run yesterday and my legs were still pretty ouchy so I only went 1.7 miles (pats self on the back for not pushing past the pain). I've also mentally commited myself to 2 days no running. I figure I'll try another reco run on Thursday and see how it feels. Right now I feel like I'm tip toeing on a really fine line, I want to make sure I fall on the right side of it.

I e-mailed this to my coach and he told me that all is good, we're starting to break things down but now I have to let it build back up and he wants me to swim instead of run until my legs feel 100%. So that puts a little damper on things. I was just starting to get into this and now he's cutting me off. But what about my addiction!! You can't get the same high off of swimming.

JK - I've been down this road before. I'll be happy to take it easy for a little while. But then watch out.