Before I forget, today’s results are 4.6 miles @ a 9:30 pace in brutal weather. More shuffling. Now on to the point of today’s post.
In the aftermath of training for and running the Manhattan HM, I’ve begun to reassess my training regimen in light of the spot-on advice in your comments, blogs I read as well as continued conversations off-line. I can sum up my training and performance in the HM in one phrase “FOOLISH FORCE OF WILL.” There are as many ways to skin a cat (terrible visual, BTW) as there are ways to train for a race. I channeled anger and disappointment into a 5 month-long mission to erase the memory of a poor racing experience. Did it work? Not entirely. I still remember poorly training for and running the NYC Half-Marathon in August 2009, so technically, I didn’t erase anything. Also, the result is what it is. It’s on my “permanent” running record. However, I proved to myself that I could sustain a heavier mileage program without injury (thank goodness). I also proved that I could execute and call upon that training program during the moment of truth … the race. And finally, I proved yet again that when I set my mind to something I will absolutely accomplish it … even something as unnatural as long distance running is for me.
Nonetheless, did I perform at my optimum level? Nope. Part of the reason would be lack of knowledge … or more accurately a fear to actively seek out that knowledge. If you recall, I’ve been blogging about joining running club for months. However, I always found some excuse not to actually do it. Conversing and running with folks equally as dedicated and certainly more talented than me at an earlier point in my training would have brought me closer to my optimum running level for last Sunday’s race. I have no scientific proof, but it is just a hunch. At bottom, it comes down to fear. Many folks say they thrive on the fear of failure (I do), but taking the step to face your fear (in my case, running with others MUCH better than myself) was very difficult for me. It’s no different than when you are a child and being forced out of your comfort zone. I can’t tell you what made me finally show up to one of the group runs, but something did and it has been terrific so far. I fully expect my improvement to accelerate as a result of training with others.
Back to the FOOLISH FORCE OF WILL point. Based on conventional running wisdom, there is no way I should have raced 13.1 miles at 8:17 pace. Why? The vast majority of my daily and long runs were in the 8:30-8:45 range. Why? Fear. While I never had a goal for the HM, I tended to feel better about myself when any run of 7+ miles resulted in 8:30 or faster pace. Therefore, it became a self-fulfilling prophecy that a good run could only occur at 8:30, so I ran to achieve 8:30. I tended to ignore the general rule that LRs should be at least 60-90 seconds slower than goal race pace. I never had a true recovery run. Until this week, the last run I had at even a 9:00 pace was December 8th. That includes LRs, “recovery” runs and taper week. Not smart. Subconsciously I must have been thinking that the more you condition your body to run at a certain pace, you will adjust to it and it will become second nature. Maybe that’s true for shorter distances, but it CANNOT work for 26.2. Now if had run the HM at a 7:17 pace, the logic of the above training regimen would hold. FOOLISH FORCE OF WILL without proper training will not work. I cannot expect to WILL a 3:30 marathon without being a lot smarter.
All of this is to say that I am committing myself to become a smarter runner. I’m hunting for technical running / training books, so don’t be shy about making recommendations (The Lore of Running looks good). Since I’ve overcome my insecurity of running with others, my tentative weekly schedule will now look like this going forward:
Monday Recovery
Tuesday: Intervals (club)
Wednesday: Rest Day
Thursday: Tempo (club)
Friday: Rest Day
Saturday: Mid-distance (9-12)
Sunday: Recovery
Since I don’t plan to run another HM until May, the maximum distance for longer runs is 12 miles, on dirt and only at a 9:00+ pace. There is no need for the added pounding. I’m just looking to maintain strength on these runs. For the next few months, the money days are intervals and tempos. I am determined to obliterate my 5K and 10K PRs and speed days will be the time to completely lock in mentally and physically. Finally, “recovery” will mean what it should be mean. If I properly apply myself during the speed runs, I will need more days like this week … featuring the Grandpa Shuffle!
Hopefully, my continued lessons learned are helpful as you face whatever fears or running challenges may lay ahead for you.