March 16, 2008
not a day for rabbits
I'll get this out of the way:
M: 75min v slow, w/8xstrides at the end
T: 1hr slow
W: 2hr ez
R: 1hr ez
F: 75min ez, w/8xstrides at the end
Sa: 1hr slow-ez
Su: 17min wu, 12k race in 49:52, 25min cd. May bike 30min later
total: 63.3 miles, 3 core-strength sessions
You'll notice I didn't bike this week. I'm having a dilemma with the bike: it hurts the bejesus out of my arms and hands, and since I'm doing so much more massage these days, the last thing I need is more stress on the arms and hands. It's not like I'm hanging on for dear life, but I must be doing something wrong on the bike. If anyone has some advice, please let me know. I hate the bike, but I need the xtraining, and the bike is all I've got.
Today's race went much better than I thought it would. It was supposed to be a Big Workout - 95% effort - though I wouldn't know 95% if it hit me in the head. Based on last Sunday's workout (6mi of 6:47-pace intervals) I decided to try to run steady 6:45s. Weather was unlovely - about 68F, overcast and misty, with a constant 7-9mph tailwind that gave no push but just felt hot. It would not be a good day for anyone going out fast trying to bank time. It was turtle day today.
I'd planned a very thorough 30-min warmup, but due to ultra-long john lines I had to make do with about half that. Still, the goal pace turned out to be easier than I thought it would be. I was able to go a little faster than goal pace and still have the presence of mind to run little pickups every mile. I ended up with 49:52 chip time, which was 5th woman and 1st masters. I won a bag (the Old Bag bag, I guess) It was also a PR at this distance, but best of all I beat my 5-mile PR and came very close to my 10k PR.
I am so happy with this that I will actually post my mile times: 6:35, 40, 41, 41, 42, 42, 34, 6:36p (.51mi) Yes, the GPS called it 6.51mi.
Posted by joe positive at March 16, 2008 3:11 PM
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See...you *are* getting into PR shape. Nice, nice work, especially as your goal event approaches.
Posted by: tuscaloosarunner at March 16, 2008 5:57 PM
Well done. Congratulations. I hope you enjoyed ripping it up.
Posted by: Adeel at March 16, 2008 9:29 PM
That's awesome...a fast time in muggy, icky conditions. And it's a short race for you to be hitting in PR range, considering you're marathon training. Let it boost your confidence, sounds like you are where you oughta be.
Posted by: chelle at March 16, 2008 9:32 PM
excellent. wish i could say the same for my bombed rome marathon. still, managed to avoid a dnf. just the sort of thing i want to be doing at my tender age...
Posted by: corrado giambalvo at March 17, 2008 7:45 PM
Thought I'd chime in on the biking thing, since no one has yet.
(Awesome, awesome race JoeP. I'm really happy to see things start to come around for you!)
If biking is hurting your arms and hands, I'm guessing that you might be supporting too much body weight with your upper body. How much weight goes on your arms/hands versus your arse is a matter of preference, the type of riding you do, and how you wish to align your body on a bike. If this is a bike you own, I would recommend taking it to a bike shop for a proper fitting; most places will do this for free or very low cost. If you're doing spin classes, your instructor should be able to help you set up your spin bike in a way that feels better for your upper body.
Also, a decent pair of biking gloves with gel padding will absorb some of the wear and tear of the roads. These can also be very inexpensive as well, and found at that previously said bike shop.
Like you, right now I'm doing several hours a week on the bike, all rides to help build base. I'm hoping I will see good benefits shortly.
Posted by: Meghan at March 17, 2008 10:06 PM
how come you choose the english spelling for the buns-structure? I suppose it does sound more colloquially scientific than its american variation...
Posted by: corrado giambalvo at March 18, 2008 12:12 PM
This is funny that we're having a conversation on JoeP's blog comments.
I've always incorrectly thought that if I use a "swear word" from another language/dialect/cultural context, it seems less like a swear word. I know it's a silly thing to believe saying "arse" is less crude/inappropriate than saying "ass," but that's how my little mind ticks. Now, bloody hell, would you stop by my blog and say hello so we can have a conversation out of JoeP's neck of the woods? I have to hear about this marathon to which you alluded. :)
Posted by: Meghan at March 19, 2008 10:40 PM
Meghan (you crack me up!), Joe+ve,
so wait: is it like breaking blog-etiquette to engage in "conversation" with a blogger on another blogger's blog??
Should I have gone on your blog and referred to the post on Joe's blog? Link to? Copy paste the comment?
I tend to picture this blogging thing as somewhere between inviting the planet in your home for a cup of tea AND going on a megagroup run where the people at the back of the pack can hear and talk with the runners at the front...
Or maybe, it should be like: ok, i just visited Joe, and now i'll go visit Meghan, and then i'll go visit Greg... but say i wanted to tell all three (and the rest of the planet) the same thing what would be the best way of doing it...?
Should i post this on your blog too?
Isn't this all very exciting :-) ?
What does the future have in store?
Posted by: corrado giambalvo at March 20, 2008 9:24 AM