(On Running) #18 (Fall)ing in Love with Running
 |
| The starting point for most long runs |
Comfort in Complacency
Before I got into running, I lifted weights consistently for 10+ years. Over time, I varied the number of workouts per week, target muscle groups, and workout length. When I started graduate school two years ago, I started going four days per week: Push / Pull / Legs / Core for exactly 45 minutes each workout. When I was younger, I often spent two hours lifting per day, but when I started graduate school, my schedule only allowed for time-constrained workouts.
These time-efficient workouts were predictable, measurable, and consistent. I began to log individual exercises with the weight, number of reps, and sets in a composition notebook. I felt like an experienced gym-goer, and the habit provided insight into the progress I was making.
Over time, my note-taking revealed a clear pattern: I consistently did the same workouts, at the same weight and number of reps, week after week. The workouts were becoming easier, but I wasn't pushing my limits. I wasn't going until failure, as is often advised for certain workouts. I was becoming a creature of habit, and my gym-routine had become less about growth and more about maintenance.
Eventually, I decided something needed to change. I introduced a 1.5 mile treadmill run at the end of every workout. I ran these at between 8.5-10 mph, which resulted in 6:00-6:30/mi pace. At the time, this was a hard effort, even at the short distance. While these runs often lasted only ten minutes, I noticed that I felt better every time I ran. It was something I wasn't getting from lifting, a release of endorphins and serotonin, that stayed with me for the rest of the day. Most importantly, it was an opportunity for growth. At one point, I decided to start "5K Fridays" in which I would run 3.1 miles on the treadmill. I remember running 19:12 at one point and feeling immensely proud and accomplished.
But now, as I gear up for my second marathon, I find myself wondering if my training has grown complacent once again. Since visiting Acadia National Park in the beginning of August, my Garmin has displayed my training as "Maintaining" instead of "Productive." Before Acadia, It had been productive for eight straight weeks. At first, I thought it was merely a lull, and that my training would become "productive" again soon. But it hasn't, and now I am only three weeks out from my second Boston Qualifying attempt.
Granted, maintaining my current 61 VO2Max is still a hard effort. And, what Garmin says about my training doesn't define my success. But I had gotten so used to watching that number climb in my first year as a runner that it is disconcerting to see it plateau. What else do I need to do? Do I up the intensity? The mileage? The fueling strategy?
VO2Max is only a small piece of the puzzle, yet I had become overly attached to the number. There are other data points, sure: lactate threshold, endurance, PRs by distance, etc. My second marathon time will be a true measure of growth and experience, but for me, the real growth for me is in the lifestyle that my commitment to running has brought me.
(Fall)ing in Love With Running
I just ran my first peak week for the Baystate Marathon on October 18th. Going into the training block, I had ambitious goals, including increasing my peak to 80 miles per week.
Knowing what I know now, I am happy that I adjusted my plan. I ran 64.5 miles in July, which included a breakthrough 22 mile run. With my final year in grad school in full swing, though, I have struggled to find time to run. Peaking at 80 miles would have required all of my free time, which is time I need to spend fulfilling my professional responsibilities and personal joys.
On Monday, I fit my run within a short window between my internship hours and class. I got home around 2:30 PM, started the run at 2:50 PM, and left for class at 3:50 PM (starts at 4 PM). It was a 5 miler at 7:42/mi for a total of 38 min and 47 sec. This was the best run for me mentally of the block. I was relieved to recognize that I still could find time to execute, even if I didn't run at 5:20 AM. The weather was perfect, I had just enough time to shower, and felt rejuvenated for the evening ahead.
After an easy 8 miles on Tuesday, I did five one-mile repeats on Wednesday. Mile repeats have become my favorite speed workout and I prioritized them for peak week. I split 6:31, 6:26, 6:24, 6:18, 6:15. These felt relatively easy to sustain, although I began to fear how it would feel to split 6:30/mi for an entire marathon. Total distance on Wednesday was 10 miles.
Thursday is Marathon Sports run club day. I try to do as many miles as I can at run club because the social component makes the miles truly mindless. On a typical run, I am constantly negotiating with myself—how does this feel, what am I thinking, can I do this? When chatting with friends, I find this internal dialogue to be non-existent. I ended up doing 8 miles; it is getting dark by the end now!
My Friday run is one of my most memorable in recent weeks. I ran after work—around 6 PM—on a 9 mile route that weaves throughout the UMass Amherst campus. For about 30-45 minutes, the skies were a magnificent pinkish-orange as the sun began to set. It was one of those sunsets that bleeds through the entire sky, causing me to whisper wow under my breath as I ran by my favorite sunset spot on campus, my internal dialogue escaping due to the brilliance of it. When my thoughts returned inward, I began to wonder: would I have been outside to see this if I hadn't been running? How would I have known that tonight's sunset would be this gorgeous? While I didn't have my phone, the mental picture is one I will cherish.
What A Peak Marathon Workout Looks Like
Saturday brought the true measure of my training: my first peak workout. I prescribed 20 miles, with the last 8 miles at marathon pace (6:30/mi).
Starting a long run workout is always extremely challenging. The mental friction is real. But once I began running, at my steady 8:00/mi pace, it got easier. I felt strong, like I was capable of the daunting speed work on tired legs. I took my gels at Mile 5.75 and 11.75, which was optimal timing for the beginning of the real challenge at Mile 12.
For long runs, a strategy I often employ is breaking it up mentally into fractions. I am always reevaluating the remaining distance in reference to the distance completed. For the speed work, this reset to zero, and I only focused on the eight miles remaining. Every half mile was 1/16, every mile 1/8, etc.
For the first two miles (1/4), I felt strong. At this point, I have completed plenty of sub-16 mile runs, so the distance has become natural. I knew it was the last two miles I needed to worry about, and made an effort to stay disciplined and conserve energy.
Around mile 3.5 (7/16) I developed an intense cramp in my abdomen. This segment was uphill—gradual, but noticeable—which I knew would be a real challenge. I have been running long enough to know that this cramp was mental, and that I needed to focus on my breath, will my brain to think happy thoughts, and keep going.
Like magic, the cramp was gone.
At this point, I was halfway done with the workout. Those last four miles would test me in ways that I needed to be reminded of before Baystate. Such as, the mental battle of taking a gel at Mile 18 when your whole body is saying no. Or, simply believing you can maintain marathon pace when your whole body is saying no. It was a reminder of how difficult those late miles can really get.
Multiple times, I considered shortening the workout. Nobody will know I was planning to go 8 miles, I thought. What if it was 6 miles at marathon pace and a 2 mile cooldown? How about 7 with 1 mile cooldown? But, it doesn't really matter what everyone else thinks or knows. I know what I planned to do, and I had to execute. And while it was tougher than I would like at this point in training, I completed the 8 miles at 6:30/mi average.
Insights on Improvement
Despite executing the time goal for my peak workout, I am reevaluating my goal time for Baystate.
Here is what I don't want to happen:
Be on pace for sub-2:48 for the first 18 miles, then blow up for the last 8 miles and run 3:00+
Here's what I would much rather accept, considering the work I have put in this block:
Be on pace for sub-2:55 for the first 18 miles, then negative split the last 8 miles and run ~2:53.
So, for my second peak long run workout next Saturday, I am planning to run 6:38/mi for the last 10 miles and see how it feels. If it feels good, I will approach Baystate with a sub-2:55 goal.
Sub-2:55 would still be at least a 12 minute improvement from my debut marathon in May. While I blew up in that race and was likely in better shape than the time reflects, I would be more than happy with a 12+ minute PR. Besides, the Boston Marathon recently created a lottery for BQ runners who don't make the cutoff (sub-2:55 is the actual BQ time, the cutoff usually adds 5-6 minutes). With that in mind, I am content with pursuing 2:55 first before attempting to beat the cutoff.
This Week: 60 miles
Stay tuned every Sunday for insights into my training towards a BQ marathon!
Follow on Instagram for blog updates
Comments
Post a Comment