Train[ing] Kept a Rollin'

Leading into the final week before the Humboldt Redwoods Half-Marathon is a good time to review how the fall training is progressing.  The half-marathon will be the first truly objective measure.  After that race I can evaluate my pace and endurance.  This is the second in the training update series.

Recent Events

In the original plan I left open the possibility of running a couple cross country races and the Bridge to Bridge 12K.  As the training started, I did not feel up to any additional load.  Running races would have interfered with my training as I was forced to take rest after each event.  I also felt that I was at high risk for injury.  So, the optional races were jettisoned.

Another part of the plan was to skip the DSE Lake Merced Half-Marathon.  I volunteered for the race to assure that I did not convince myself on race morning that I was feeling great and should run.  You can see me (above) chatting with Mark M. and another runner before the race. 

A full loop of the lake is 4.5 miles.  So, the half-marathon course is two full loops and a final 4.1 mile loop that uses a short cut.  I was the course monitor at the short cut to help the runners stay on the right path at the right time. 

Weekly Progress

Week 11: (9/20 - 9/26) Probably as typical a week as there will be.  Monday was weights and a 5.5M run.  Tuesday had an unexpected work conflict and became a rest day.  Wednesday was a 10M run with 20 minutes of tempo toward the end.  Thursday was a repeat of Monday.  Friday was a rest day.  Saturday was the normal 6M group run in Golden Gate Park and Land's End.  Sunday was 19 miles at Lake Merced. 

Week 10: (9/27 - 10/3) This week was probably the first time that I started to feel that my recovery was catching up to my training.  The weeknights were the same as Week 11.  Tuesday was the forced rest day this week because a plumbing upgrade for the building had the hot water off all day.  The Saturday group run was moved to Lake Merced because of a music festival that took over Golden Gate Park.  I added extra running before and after the group for a 20 mile long run.  On Sunday, the Bridge to Bridge occupied the Embarcadero and Crissy Field, the Hardly Strictly Bluegrass Festival had Golden Gate Park and a Run/Walk to Beat Colon Cancer had Lake Merced.  So, it was to the fitness room for weights and 6.2M on treadmill.  That made 26.2 miles (the distance of a full marathon) for Saturday and Sunday.

Week 9:  (10/4 - 10/10) The problem when I start feeling good is that I want to do more.  That was my mistake on Tuesday.  Monday was a rest day owing to a work commitment.  Tuesday, I did the normal weights and 5.5M run on the treadmill.  My left foot was feeling a little strange, so I decided to use the elevation on the treadmill to change the angle of the surface and make the run a little more difficult.  I switched between 1% and 2% grades at the normal 8:00 minute training pace.  In the process, I strained my right hamstring where it inserts at the back of the knee.  I felt it all week and decided that a tempo run was too risky.  Wednesday was 9.3M and Thursday was weights and 5.5M.  Friday was rest and Saturday was 6M in Golden Gate Park.  This week got a shorter long run of 15M in recognition of the half-marathon next weekend -- the long run was a tour of sites: Nob Hill, Aquatic Park, Crissy Field, Fort Point, Fisherman's Wharf, Embarcadero, Ferry Building and Ballpark.  I took an extra couple of breaths in front of the Boudin Bakery. 

Training Elements

Pace: One of the keys to my training workouts is to run the right pace.  I need to keep in mind the purpose of the individual run and keep to the correct pace for it.  If I run too fast I increase injury risk.  If I run too slow, I do not get the full benefit of a workout.  My regular training pace is 8:00.  When I am feeling good, I want to run faster because it is exhilarating.  I need to stifle that and the treadmill is good at enforcing discipline.  The 8:00 minute regular training pace and 6:30 tempo pace come from the tables in Daniels' Running Formula.  Another way of estimating pace is that normal half-marathon pace should be close to tempo pace.  Normal training pace should be about a minute and a half slower.  My times fit nicely with this guideline.  The normal training pace should be comfortable with the ability to carry on a conversation.  Not necessarily long exchanges, but full sentences.  If you can't get the words out because you are breathing too hard, that is too fast for the regular training pace.