November 5th, 2009
Due to the forecast (windy tomorrow) I switched up my week a bit. Yesterday was an 8 mile progression, which was a pleasure since for months now, short runs have been relegated to recovery, so it was nice to put a little energy into it. I started with an 8:58 then got down to a couple 7:40s, so average was 8:17.
Today was my final continuous GMP run – 14 miles with 10MP. Weather report for the day was 56 degrees, cloudy with 10mph wind. Carried my small handheld and took a gel at mile 7, just to check that I wouldn’t choke at pace. Avg for the total run 7:51.
I wisely removed the HR data window from my Garmin so I had no idea what was going on till I got home. The run itself was fine, the MP miles weren’t an easy glide, but then they’re not expected to be at this point. In fact, that was another thing I enjoyed reading in Jaymee Marty’s blog - down the page you’ll see her observation on GMP runs and how she once had a coach who told her they should feel very easy yet they never were, giving her unnecessary mental baggage she carried with her for a while.
Anyway, it wasn’t easy but it wasn’t super hard either. The cool part turns out to be the HR data, of all things (this is why I don’t ditch it completely, there’s still useful info to be found). Yes, I’m still elevated on whole by about 5bpm, but here’s the deal. I did another MP run back in September, which I’d somehow forgotten about. It was 14 miles with 8 at GMP. Both today and September’s run averaged 7:27 for the MP miles. (not by design, btw, I’m still targeting 7:30s)
The run in September averaged 76% HRR for the first mile and finished at 83.4%, so it rose 7.4% during the run. Today’s run however, averaged 82% in the first mile but finished at 83% – a 1% rise. And it actually was highest on the 2nd and 3rd mile, so it went down from there. This is progress. In full disclosure, I should mention that September’s run was 10 degrees warmer at 66, but I don’t think that speaks for today’s lovely flat profile.
Anyway, glad it’s done. Aside from some progression runs, the rest of my workouts aren’t too challenging from here on in (can’t say I’m sorry about that, either). Feels great to be over the workload hump and now into calmer waters, because I really am a lazy ass at heart.
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WOOHOO!
Bring on the taper!
You? A lazy ass? None of your readers is ever going to believe that – at least not with respect to running. Now, non-running-wise? Perhaps. I bet I got you beat there, though. Yay for a fun run, and, like doggie says, bring on the taper! I’m getting excited for you!
It’s interesting about the initial bump in HR, I’ve found the initial miles of an MP run to be more stressful too. I think its because my pace hunts around a bit before getting into a nice groove. i also worry abi about the upcoming miles, which doesn’t help.
Ppptttt on the lazy-ass. In a week you’ll be missing those long runs. Happy tapering!
Wow, I can’t believe it’s taper time already! I’m with Barb, there’s no WAY you are lazy!!!! Glad everything is falling into place!
Sounds like a solid run. All that heart rate stuff is Greek to me, but I understand the 14 with 10 at MP. :-) That’s smart with the gel — I’ll do the same on my last longish run this weekend. Oh, and I don’t think you get to call yourself a lazy ass when you’re logging 300+ miles a month. That just doesn’t work…
At my pace, I never worry about choking on a gel. Are you going to run with your handheld?
Blackbear, yes I am. I would love to not but the mental peace it gives me is worth the extra 12 oz of weight. Plus it holds a couple gels. I’m also going to take a Geetah straw and try that out, seems to work for many and it’ll be my first step in weaning off the bottle.
I use gels too usually ilo course drink. That’s one thing I look forward to around mile 21 is not having to carry any more stupid gel. Can you fill your handheld on a run? That would be a good trick. I know this is kinda gross but if I swish the water around before I swallow it, I don’t have a choke problem.
The straw….hmmm I have so much crap to carry, that extra 0.005 ounces might slow me down.
i am very excited for your marathon!!!
Since you are spreading your wisdom today … I am contemplating getting a garmin 310XT or 405CX. I just cannot make the freaking decision … what would you get?
Ela, ;-) on the dispensing. I’d totally go for the 310XT. My opinion only, but I’d rather have the larger display plus I hear the 405 bezel is a pain in the ass. OTOH, if money was an object, I’d see no problem with getting the 305 since from what I’ve read on a couple forums, the 310 may pick up the initial signal faster, but it doesn’t seem to hold it any better than a 305.
Blackbear, yeah, I can refill on the run, though the handheld I used at Steamtown had a larger opening and this one’s a little smaller. Good on the swishing advice, I’m actually pretty stupid about things like that (I’ve considered asking when people use bottles do they squirt the water in or suck it, but thought was truly too retarded a question to ask) so I’ll take any hints I can get.
thanks for the answer, exactly what I needed/wanted to hear as I am leaning towards the 310. I am kind of blind already when it comes to reading two numbers from my current watch and I kind of cannot imagine getting it right with the 405. Also I would probably struggle with the bezel of the 405 and what is the use of having it if you switch it off as most people do … I like the vibration alarm of the 310 … I hate when watches beep at me …
The vibration option is super great, I always wanted that. Will have to wait for my two Garmins to die first though.
You are the last person I know that I would ever call a lazy ass, just saying.
Oh, but say it’s not so….your giving up the bottle? It was you that introduced me to the bottle, and by some matter of pure luck Runthruit bought me th exact handheld you use. I always wonder if other runners chuckle at me for carrying my little bottle. Oh well though it was super awesome to have during my half marathon and to just zoom on past the water sations. Thanks for the suggestion.
Congrats on the easy sailing from now till race day……now don’t you start getting all taper mad on us though.
Good luck, I know you will kick ass (even if you are lazy at heart, lol).
Stevi, I still love my bottle bigtime and am so glad you love yours too. I’d just like to be less dependent on it for major races, one less thing to carry. My goal is to eventually only bring a throwaway and then do the rest with normal water stops like the big kids do.
That’s a great sign with the HR not rising much during the run (even though Jaymee says not to spaz out about HR tests). Let the taper kick in and you’ll be clicking off super-easy 4:39 (or quicker) kilos
Another good tip from her about not mixing Gus and sports drink. Nothin’ worse than having “Kara tummy” in a marathon.
Enjoy the lazy ass next couple of weeks.
Glad you’re enjoying the taper. After all the hard work you sure deserve it. And I’m with you on carrying a handheld in the marathon. I wish I didn’t have to because it does make my arm stiff, but it really makes me feel safe knowing whenever I want water I can have it.