As I was doing my long run this morning, I realized I had forgotten one of the most important lessons I learned at Twin Cities:
UPDATE: I realized that this lesson needed a bit more explanation. I am talking about pace here in the context of wearing a Garmin or similar GPS device. These devices show your actual or average pace over the distance that you run. If you rely only on this pace information and don't keep track of what your overall time is at the mile markers, you will not hit your time goal. However, if you just run with a pace chart and are right on your correct splits at the mile markers, then you'll be fine. It's only if you rely on the pace shown on your Garmin that you need to run a faster pace.
Back-to-back Marathon Training Update:
This week has been a mix of running and cross training. I've run 5-7 miles every day except yesterday and added an hour of elliptical madness after my run on Wednesday where I did 12 x 3 minutes hard, 1 minute easy. That was like running 12, 800s at 10k pace, I realized after I was done with it. I was a spectacle, sweating like a garden hose and pumping my arms in a furious running motion on this machine as I knocked out those hard repeats (I hate holding on to those flippin' arm pumping handle thingies). My total mileage for this week was 45.
Today, I had a great 16-mile long run despite some unfavorable headwinds during most of the speed work. I was using this run to gauge my recovery and my fitness for next weekend's big competition. It was a progression run that went something like this:
5 miles moderate (7:37 average pace)
2 miles – 50 sec’s slower than GMP (7:11)
2 miles – 40 sec’s slower than GMP (6:53)
2 miles – 30 sec’s slower than GMP (6:44)
1 mile – 20 sec’s slower than GMP (6:31)
1 mile – 10 sec’s slower than GMP (6:22)
1 mile – run GMP (6:19)
1 mile – run 10 sec’s faster than GMP (6:12)
1 mile easy cheesy
And, guess what? GMP felt easier than it did before Twin Cities. So, it looks like I've blown through 7 of the 12 steps to marathon recovery. I hope to complete steps 8-12 this next week. I may be able to pull off a good race next Sunday after all. I am still not ready to set a time goal for myself. In fact, I may not do that at all. I might just size up the competition and run how I feel. Novel idea, I know.