Saturday, April 2, 2011

Recovery Week Recap

After last week's National Marathon I have been resting, taking in what happened, not running, and planning my next races.

What happened at the race? I had a personal best on my fifth marathon. Once again I set my sights high hoping for a 3:30-ish time, but wound up with another modest improvement (3:53 a one minute PB). I think my pre-race prep was the best I'd ever done. I did get in line for the toilet a little too late and ended up missing the start by about 6 minutes. With chip timers and the fact that I did not plan to run with a pace group I thought this shouldn't be a problem, but I did a lot of weaving and battle in the narrow streets of Capitol Hill to get running room because I had to start with a slower corral. I ran easy to a 1:50 half, held on to 20 miles and kind of Gallo-walked the last 10K. Not a winning strategy. I believe that my lack of commitment in training to holding onto marathon pace in my long training runs is the issue. I gotta get used to running on tired legs.

So, I am down-shifting to 5K training for about 6 weeks. I am going to have another go at the Armed Forces Week 5K. Last year's 21:06 should fall as a 5K PB. I am gunning for sub 20:30. Later in May I am going to do the Warrior Dash again with my bro. Last year I raced it well and placed really high in my age group. I did this with marathon training as my base. This race is more like a 5K through a jungle gym so I should be a lot faster this year coming off of 5K training.

Sometime in April I should hear about running the NYC Marathon. I am targeting a Fall marathon. If I don't get in to New York. I may do Baltimore again or Philadelphia. I do want to race a lot this year in 5, 8, and 10Ks. I want to get fast. I am also thinking about getting a coach or possibly joining a running club.

An interesting listen in the running podcast realm was Joe Rubio on Running Times Performance Podcasts (Feedburner link) talking about Endless Season Training. He postulates that most runners who not coached by elite coaches don't peak properly so racing just a couple of times a year is not effective. You get more from learning to race and what to work on by racing more frequently, like every other week or so. It's worth a listen.

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