No excuses for no blog posts in months. Just haven’t been focused (actually I have written several drafts but have not posted in months).
I last posted mid-vaccine surge, while just starting my build up for the marathon. So how did that go?
Miles and Miles but Not Many Trials
As far as build-ups, this was one of the best with nary a niggle nor cut back. The only hitch was that I did delay upping the miles due to getting the Covid vaccines in March-April. I was probably more affected by the first one than the second. I tried a 6-7 mile run on day 2 after that one, and had to turn around after less 2 miles at 9:30-10 minute/mile pace.
Here is the summary.
| Week | Miles | Workouts/Races | Long Run | Time (include cross training) |
| 1* | 47 | CV reps (15 min, at 6:12); 4.3 mile race (6:13) | 8 | 8:03 |
| 2 | 59 | 3.5 mile tempo (6:20s) | 15.2 | 9:44 |
| 3 | 63 | CV/speed 6X600, 3X300; Tempo 7 miles (6:35) | 16.1 | 9:24 |
| 4* | 56 | CV speed (4.5k 6:00/5:24); Cruise (3X1 at 6:14) | 17 | 8:39 |
| 5 | 60 | CV 4X 800; Half marathon (1:25:17) | 16.5 | 9:07 |
| 6 | 58 | CV 4X 800; Race 3000 m (11:09) | 18.2 | 9:29 |
| 7 | 70 | CV 7X 800 (avg 3:01) | 19.4 | 11:02 |
| 8 | 64 | Tune up fartlek; 5000 m race (19:07) | 15.5 | 9:01 |
| 9 | 72 | 6 mile tempo (6:32); 13 mile MLR | 20.2 | 10:23 |
| 10 | 74 | 4X1400 (10K pace); 11.7 mile MLR 21 | 21 | 11:12 |
| 11 | 60 | Tune up speed 6X 300 m/200 float; 10K race (39:30) | 17 | 8:03 |
| 12 | 70 | Progression 13 (with 10 going from 7:07 to 6:30s) | 20.2 | 9:15 |
| Average | 62.5 |
Overall, not a bad 12 week block leading up to the two week taper in June. Getting the Covid vaccines did set me back a bit those early weeks and instead of 46 and 56 those weeks might have been closer to 60 and 70. Nevertheless, I had no other hitches. So no complaints.
Workouts
My workouts went as well or better than expected, averaging low 6 minute pace for CV reps, 6:10-15 for 10K pace, about 6:20 for threshold, and 6:30-35 for longer tempos. If I had to do it again, I would have done one or two more workouts at 10K effort with longer reps, instead of CV at 600-800 m. The rationale was to be 5K ready with some 6-8 weeks to go, and then shift to more pure marathon-type training. However, I think longer, strength based reps, might have been better.
Races
Mixed bag on the races, and the results left me a little perplexed–more or less the point of this entry. My early 2021 races (10K in January, 4 mile in February), including the March 4.25 mile St. Patty’s run were a fair amount slower than expected, more like tempo pace from previous years. I wrote off the sluggish St Patty’s run to being just five days after my second Covid vaccine, to to mention it was a solo effort off a wave start.
Next up the half in April, which turned out (by a ways) to be my best race of the spring. 1:25:17 in Loveland. It was also a wave start, but I was in a the fastest wave of 25 and could see where all my competitors were. Had hoped for a low 1:24, but was satisfied with the result–first real (non-time trial) race in 18 months.
I probably should not have entered the 3000 m track race just 6 days later, but was excited to get back onto the track. Ran 11:09 after a start where everyone went out too fast, and even though I was dead last ran an 84 1st lap, when it should have been 4-5 seconds slower. Two weeks later, fully recovered I figured an 18:40 or faster 5000 would be reasonable. Had some bad weather, 15-30 mph winds and only could muster a 19:07.
No excuses for Boulder on the Run (socially distanced Bolder Boulder) 10K. Met with a dozen or so club mates and expected to be well under 39 (maybe 38:30 if things went well). However, I felt flat by mile 2 and more or less struggled to hold a 6:20s pace to finish in 39:30.
Grandma’s Marathon
With a decent build up but only a so-so set race results. I adjusted my goals. Earlier I was thinking sub 3 would be in the bag, and maybe 2:52-55. As the race approached I added 5 minutes to that, with 2:57 as high end and realistically a 3:05 would be acceptable.
Race day was good–a bit warm at the start (low 60s and sunny), and the rolling start a little weird (started in the 1100s and had to pass some 800 runners in the first 10K), but other than that it was a really good day for a marathon and the race organization was great. The middle part of the race was cool (high 50s) and with a breeze off the lake. I barely got under 3:00 pace (1:30:12 at the half and 2:17:08 at 20 miles) but just clicked off steady miles through 22. Then things got hard up and over the overpass (Lemondrop) hill, and the last 2 miles things kind of fell apart. I finished in 3:02:08. Not terrible, but not what I had trained for all spring.
Aftermath
I’m somewhat disappointed with the time, but was happy to walk away with an age group win–but barely winning the 60+ as a guy 2 years older in the 65+ age group was only 3 seconds back (and breaking the age record by 5 minutes). Overall, I’m not going to whinge much, because seriously just having the opportunity and health to go out and run 26 miles at sub 7 minute mile pace is pretty good.
Three weeks later I’m regrouping and planning out the months ahead. I’ll get a health check up (overdue) soon, and already into a recovery build up and have a few races scheduled for the summer (looks like 4 races): 10K, 5K, 10K, 12K. I’m thinking of doing Boston Marathon in the spring, but that depends on a few things like a potential setback from a foot thing (Tailor’s bunion), if it requires surgery. Meanwhile, will press ahead for the next two months with a training system that has worked in the past; if that isn’t working by mid-September I’ll take a hard reset and maybe try something different.
rrunnin234 