I had some 'extra' time this weekend so decided to study the training program that I and my fellow Lungs will be using for the upcoming Spring/Black/Boston cycle.
Rob Campbell, our De Facto/unofficial coach, has been instrumental in putting this thing (a combination of art and science) together and has been the foundation of success for the Black Lungs.
I know it's very early and a lot can, and likely will, change between now and April 21st (the 118th Boston Marathon). But here is a snapshot of what I/we have in store. Simple on paper. Not so in practice.
BLT Spring Cycle 2014
- Mon 11 Nov to Mon 21 Apr
- 162 days; 23 weeks (+1 day)
- 2,940K total mileage (126K/week)
- 9 scheduled rest days (off)
- 28 double days (running twice per day)
- 11 long runs of 32+K
- 14 speed sessions
- 8 hill sessions
- 5 races: Boxing Day, Robbie Burns, Peterborough Half, Around The Bay, Boston
I've said previously that I won't be taking this cycle as "seriously" as I have others in the past. I still stand by that statement. Unlike in the past, I won't sweat missing a day (or 10) of training, especially if the winter is as bad (or worse) than last year*.
My outlook and my approach to running/training is to continue to improve and run faster times (the main reason I run), but the 'law of diminishing returns' in lieu of more and more training, is starting to get to me, as are the many, and multiplying other responsibilities of life.
One day I will run a sub 2:30 marathon. It didn't happen this year. It might not happen next. But one day I'm certain it will. And until then, every day, every run, every kilometer is simply one small step in that direction.
*Early indications suggest we're in store for a long and cold winter. After writing this post on Saturday (23rd Nov), I embarked for an easy 12K run and cut it short after only 3K when I wiped out on slick city streets covered in ice. Fun times lie ahead...
Monday, 25 November 2013
Wednesday, 16 October 2013
#111 Yesterday
Well... the good news is I ran a 2min PB and finished in 2:34:13 (3:39/k). The bad news is I (once again) missed my goal of running 2:32. Oh well. There's always next time.
2:34 is still pretty damn good though. It placed me 104 overall in a field of 38,871 finishers! That means I was ahead of 38,768 people! I was also 94th for my gender and 40th in my age group. So, without saying much more, I'll conclude by saying that I'm entirely pleased with the outcome and absolutely thrilled with the experience (these World Major Marathons are simply incredible. I can't wait to do them all).
But as much as I'm happy with my time, I'm not exactly proud of my pacing 'strategy' (or lack thereof) in which I went out and ran a tad bit too fast in the first half (1:15:21; 3:34/k) and then faded considerably in the second half (1:18:52; 3:44/k) running a 3:30 positive split. But that there's the marathon and I guess it could have been much much worse! One of these days, I will learn my lesson and go out and run a smart race that includes a negative split. Until then, my plan is to keep getting a bit faster at the shorter stuff so that my future marathon splits are still respectively fast and enable me to continue running PBs.
So what's next? Well lots of rest and recovery! A marathon really takes the wind out of your sails. I went for an easy 8k this afternoon and although I was really glad to be out there running, my body was less excited and I felt like I was 80 years old (no offence to Ed Whitlock or anything). I'll continue to take it easy for several weeks, running only when and how far I desire. I'll also eat lots of junk food and get really fat (okay, maybe not really fat, but bigger than the scrawny 60kg I am now)!
And as far a future training goes... Given how much I've trained not only this (Chicago) cycle (3000+ kms in 23 weeks), but over the past 3 cycles (Boston,NYC Hamilton, Toronto Goodlife) dating back to Dec 2011; I'm deciding to take a "break" from hard training and try to have some fun running lower mileage and putting less pressure on myself. I'm already signed up for Boston 2014, but I'm currently telling myself that it will not be a goal race but rather a celebration and more of a 'fun run'. Instead, I really want to race ATB as my goal which will allow me to focus less on overall mileage (quantity) and more on speed (quality). It's quite likely I'll change my mind 10 times on this in the next 10 days, but that's what I'm saying right now. And who knows, maybe that quality will translate to a great time in Boston. It's way too soon to tell...
To conclude, I'd like to thank everyone who has and continues to support me in my desire to be a better (but entirely amateur) runner (and consequently a better person... I hope). To my training crew and club, "the Black Lungs" (who also killed it in Chicago!), thanks for pushing and pulling me to faster times. To my friends and family, thanks for tolerating me and my ridiculous running lifestyle. To my 'fans' and supporters, thanks for following my progress and reading my rants. To my dog Charlie, you're a dog and you'll love me no matter what I do or do not do! And finally, to my lovely lady friend Melinda, thanks for being there during both the good and the bad times... and hopefully forever! I wouldn't even want to do this without you. Thank you all so much.
2:34 is still pretty damn good though. It placed me 104 overall in a field of 38,871 finishers! That means I was ahead of 38,768 people! I was also 94th for my gender and 40th in my age group. So, without saying much more, I'll conclude by saying that I'm entirely pleased with the outcome and absolutely thrilled with the experience (these World Major Marathons are simply incredible. I can't wait to do them all).
But as much as I'm happy with my time, I'm not exactly proud of my pacing 'strategy' (or lack thereof) in which I went out and ran a tad bit too fast in the first half (1:15:21; 3:34/k) and then faded considerably in the second half (1:18:52; 3:44/k) running a 3:30 positive split. But that there's the marathon and I guess it could have been much much worse! One of these days, I will learn my lesson and go out and run a smart race that includes a negative split. Until then, my plan is to keep getting a bit faster at the shorter stuff so that my future marathon splits are still respectively fast and enable me to continue running PBs.
So what's next? Well lots of rest and recovery! A marathon really takes the wind out of your sails. I went for an easy 8k this afternoon and although I was really glad to be out there running, my body was less excited and I felt like I was 80 years old (no offence to Ed Whitlock or anything). I'll continue to take it easy for several weeks, running only when and how far I desire. I'll also eat lots of junk food and get really fat (okay, maybe not really fat, but bigger than the scrawny 60kg I am now)!
And as far a future training goes... Given how much I've trained not only this (Chicago) cycle (3000+ kms in 23 weeks), but over the past 3 cycles (Boston,
To conclude, I'd like to thank everyone who has and continues to support me in my desire to be a better (but entirely amateur) runner (and consequently a better person... I hope). To my training crew and club, "the Black Lungs" (who also killed it in Chicago!), thanks for pushing and pulling me to faster times. To my friends and family, thanks for tolerating me and my ridiculous running lifestyle. To my 'fans' and supporters, thanks for following my progress and reading my rants. To my dog Charlie, you're a dog and you'll love me no matter what I do or do not do! And finally, to my lovely lady friend Melinda, thanks for being there during both the good and the bad times... and hopefully forever! I wouldn't even want to do this without you. Thank you all so much.
Monday, 7 October 2013
#110 Do You Want to Know a Secret
“What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles, Miles of Trials. How could they be expected to understand that?” - John L. Parker Jr., 'Once a Runner'
We runners love numbers. How far, how fast, how much, how little. Numbers define us; they distinguish us.
The most important number to me will be the one that the clock reads this Sunday when I cross the finish line in Chicago.
Until then, these are the numbers that show what I have done to prepare.
The BLT Fall/'White'/Chicago cycle: 23 weeks; 161 days; 06 May - 13 Oct
Tune-up races and relays: 7 including PBs at 5 (15:55), 6 (19:30), 10 (33:25), 15 (52:05) and 21.1K (1:13:00)
Double days: 18
Long runs of 30+K: 10
Runs of 20+K: 47
Workouts (hills, intervals or tempo): 22
Days off: 4
Total mileage: 3000+K; ~135K/week; ~19K/day
*Note: These numbers are accurate as of today (07 Oct) and do not include the 6 remaining days of the cycle which will account for a further ~75K as well as 2 additional days off... and if all goes well, a new Personal Best at 42.2K
Subscribe to:
Posts (Atom)