Tired Legs and Last Week's Training

Last week was disappointing. My legs are still tired from the half marathon a couple of weeks ago and I came down with some kind of bug that has left me feeling rundown. Ran a total of 56 miles but bailed on a couple of workouts and took my first day off in almost 2 months on Saturday. I then struggled thorugh a MP run on Sunday and called it quits after 10 miles.

I'm taking it easier this week (didn't run yesterday) and felt re-charged this morning when I ran 14.2 miles with 4.6 @ around 6:41 pace. I plan to run the local Lafayette Reservoir 5K on Sunday and will probably get in a longish warmup (4-5 miles) before starting the race.

CIM is closing in fast in less than 6 weeks and so I'm hoping I can get my legs back soon.

It must be the shoes...

Check out my bright red shoes from last week's half marathon. Anyway, I had to deal with tired legs last week as I'm still feeling the race and all the training. Here's how last week shaped up:

• M: 6.4m easy
• T: 9.75m
• W: 12.65m
• T: 9.25m w/6x600m @ 5k pace at the track with 200m jog in between. Averaged 2:01.7 for the 6 or around 81 per 400m.
• F: 8.25m
• S: 7.2m easy, but it didn't feel that way
  
• S: 22.1m - Felt tired the whole run and near the end wondered why I was training for a marathon. At least I finished although I still can't see how I'll be able to go another 4 miles at a faster clip.

Total: 75.6m

I think I'll take this week easier and just run a 14 miles at MP next Sunday. My last race before CIM on December 3 is the Lafayette Reservoir 5K in two Sundays time. Racing a 5K really won't help the marathon training, but who cares....

Half Marathon and Weekly Roundup

I ran 69 miles last week, but all the training seems to be catching up with me. Feeling sluggish and having a harder time running at pace. I've been training through my recent races and following a modified Pfitz 18/70 plan so that probably has something to do with it.

Last Sunday, I ran my first long MP effort (12miles) so most of the week was spent running easier and getting in the miles. I did a 5K pace track workout on Thursday and ran easier on Friday and Saturday as my sort of mini-taper for my 2nd ever half marathon yesterday. Here's how the week went:

• M: 7.15m recovery run
• T: 9.7m
• W: 12.05m w/2.4 @ 6:50 pace
• T: 9.8m w/6x600m at the track with 200 jog. Averaged 2:02 (around 81 for 400m)
• F: 7.95m easy
• S: 6.55m easy
• S: 15.8m w/Primo's Run for Education Half Marathon in 1:24:00. Over 400 people ran but the field upfront was sparse due to the inaugural running of the Rock N Roll Half in San Jose at the same time and next week's Humboldt Half Marathon (part of the Pacific Association USATF Road Cirucit). I took 5th overall and was 2nd masters (A member of my club ran in San Jose and was 3rd masters in 1:16+!). The weather was cool and dry but the course was slower than I expected. Lots of turns in residential neighborhoods and a number of hills in the early miles. I think there was a modest net elevation increase for the course and it defintely felt that way on the long straight sections on the second half of the course. I had a hard time getting into any rhythm and generally felt so-so throughout the race. At least I didn't fall apart at the end of the race. Even though I thought I could run faster, I'll take the PB. Splits were 6:10, 6:18, 6:29, 6:13, 6:20, 6:26, 6:25, 6:35, 6:33, 6:35, 6:32, 6:24, 7:00 (1.1m)

I knew coming into the race that my recent 5K/10K times were not indicative of how I would fare over longer distances as I'm more of a speed runner than endurance one. All the marathon training has definitely helped build my strength, and this race helped me decide to aim for 6:45 pace at CIM in December and tweak it as the date gets closer.

September and Weekly Roundup

September was a pretty solid month as I ran my most mileage for the year with 303.6 miles. I ran every day and my current consecutive streak is now up to 45 days in a row. In September, I ran two 20+ milers, an 18 miler and a 5K race in 17:29.

October is shaping up to be a big month as well as the modified Pfitz 18/70 plan transitions from LT runs to 5K pace track stuff and long MP runs. The trackwork doesn't faze me but the long MP runs have me a bit apprehensive. That's uncharted territory in my book and so I'm not looking forward to it.

This past week I ran 71.3 miles altogether with a good amount at MP. All the recent mileage has kept me tired and so this upcoming week is a little lighter with a 5K pace workout and the Primo's Run for Education Half Marathon next Sunday. I'm still trying to figure out what pace to attempt for this race.

Judging from the various calculators out there I have a number of paces to choose. For example, here are equivalents from recent races as determined by the McMillan Calculator and the Merv's Running Calculator:

Race
8/6 - 10K in 36:59
McMillian 1/2 marathon/marathon = 1:22:18 (6:17 pace) / 2:53:34 (6:38)
Merv 1/2 marathon/marathon = 1:22:13 (6:16.3 pace) / 2:52:36 (6:35)

9/17 - 5K in 17:29
McMillian 1/2 marathon/marathon = 1:20:49 (6:10 pace) / 2:50:26 (6:31)
Merv 1/2 marathon/marathon = 1:21:35 (6:13 pace) / 2:51:18 (6:32)

The 5K performance was better but the Merv calculator gives it less weight than the McMillan calculator. In my case I think I'll aim for the 6:15-6:20 range in the early miles and see what happens since I'm more of a speed runner.

Anyway, here is how last week went:

• M: 6.5m recovery run
• T: 9.7m
• W: 14.25m with 4.65 miles towards the end at 6:45 pace. Didn't feel that bad on the MP section but I just couldn't go any faster.
• T: 7.7m recovery run with 6 x strides at track
• F: 10.25m
• S: 7.8m on firetrail
• S: 15.4m with 12.25m @ 6:40 pace. Pacing was all over the map and I had a hard time getting into a steady rhythm. The route I ran was up and down as well with long gradual inclines and some shorter downhill sections. It wasn't hilly but was far from flat so I guess it's a good test for CIM which has a negative drop and not much in the way of inclines.

There are 9 weeks to go to CIM in Sacramento on December 3. I have until October 30 to sign up online and not have to pay extra. Before I sign up I should book a hotel room soon as good ones in downtown Sacramento near the finish line (and buses to the start) will be harder to come by....