I Run

I guess it's good that I'm spending far less time on the web reading CoolRunning or writing about my runs. It feels as if my runs have more quality to them, though my approach is much less structured than past training. Often I don't know where I'm going to run, how far, or how hard until my feet hit the road. I do refer to Pfitzinger's schedules for a rough approximation of the mileage (or amount of time) I should run this week, and I note any quality mid-week workouts. But that's about it. And I fudge the workouts. For example, on Tuesday I should have done 8 miles with 5 x 600m @ 5K pace. But since I wanted to race the Red Clover Rovers fun run on Wednesday, I just ran an easy 7 or 8 on Tuesday. Then yesterday before the race I warmed up for about 2 miles, then got a PR for the 3 mile course (19:49, 6:36 pace). And I achieved another of my summer goals: get sub-20 at a fun run. So the fun run served to replace the 5 x 600m I would have done on Tuesday with the added benefit of boosting my spirits. I think also by deciding to do my 20 miler (with 10 at marathon pace) on Saturday instead of Sunday, I gave my legs a chance to recover some more. So there is some loose type of planning going on. I figure so long as I keep running and use races as opportunities for feedback and mental boosts, I'll be in pretty good shape to do a marathon this fall.

Since my legs felt fine after the 10K, I figured why not run 18 miles on Sunday? The weather was just as nice as it was on Saturday, and it would have been a shame to waste it. For the first 12 miles I was OK, but as I approached home for some refueling, my legs were getting pretty heavy. After a full glass of diluted Gatorade, I trudged down Keets Brook Rd. with water bottle in hand and put in another 5.5 miles. Today my legs are pretty sore. But I think I'll recover enough to do a good run tomorrow. I just found that I was reading the Pfitz schedule by a week off. I thought I had one more week than what the schedule says, so my next long run is 20 instead of 15 w/ 12 MP. But I think I'll still throw in some MP miles during the 20.

Days before this race there was talk of the impeccable weather that was to come. It was going to be a PR day for many. When I got up Saturday morning, my thermometer said 40F. Excellent. The past two years I ran the Bridge of Flowers, the weather has been typical summer, hot and humid. So there was reason to be excited. I live just a half hour away in VT, so I got to the charming village of Shelburne Falls at around 8:15, picked up my number and beautiful t-shirt, then warmed up with a jog across the iron bridge into Buckland. A few minutes before 9:00 runners gathered on the iron bridge for the start, the national anthem was sung, and then we were off. I figured I'd start a bit conservatively since there was Crittenden Hill to deal with between miles 2 and 3. As we wound through the shaded, residential streets my first split came in at 7:05, which was OK. My second was 6:50, which was a bit fast but understandable since we were going generally downhill back toward the iron bridge. I heard runners around me say "Here it comes". And then I was on the hill. This particular stretch of road is said to be "the toughest hill of any black top 10k course in the Northeast" (at least that's what the program says). For one kilometer, you're huffing and puffing up a 10.5 percent grade. Many runners walk part or all of this stretch and still do well. I walked part of it last year. But since the weather was so good, I figured the psychological boost I'd get by running the whole thing might outweigh the wear and tear on my legs. Near the top I was probably running a bit slower than a fast walk, but I made it. Gravity helped me recover quickly going down the hill on the other side. Mile three clocked in at 9:50 (ouch). From then on I didn't look at my watch (and I missed the miler markers anyway). I was just bent on getting to the finish as fast as I could. I couldn't believe the difference in how I felt compared to last year's humid conditions. Before I knew it I was cruising back down into the village. One more time across the picturesque iron bridge, then into the chute. My final time was 45:38, a PR on this course by over 3 minutes. I felt great afterward, enjoyed the excellent post-race beverages and food, and was totally impressed with the usual great organization of this race. Thanks, Shelburne Falls! It's become a tradition now for me and my family.

I go back and forth with the pacing of my long runs. Many trainers and runners advocate a much slower pace so that your body can recover enough to do other key workouts during the week. But there are those who view long runs as the key workouts for a marathon, and that one should run at least a good portion of a long run at marathon pace. So I'm conflicted. Yesterday I ran about 18.5 miles at an average 9:15 pace. I might have been able to run faster, but I wanted to keep the intensity down in advance of the Bridge of Flowers 10K that I'll be racing on Saturday. I know that I can do close to 8:30 on long runs if I push it (and there aren't too many hills). But I feel the effects later. So then my midweek workouts are tougher.

I did do a tempo run this morning, 10 miles with 5 at between 7:00 and 7:30 pace. I expected 8:00 with the humidity. But maybe I'll pay for it later. I had intentions of getting to the high school for a track workout (with actual other runners!), but I just couldn't drag myself out of bed at 5:00. So fortunately I had the day off. I just got up a little later, had my coffee and a banana, then cruised down Weatherhead Hollow.