Pre-Marathon Thoughts

It's just two days until I go after my next marathon: Philadelphia.  I am excited to measure where my training has gotten me to and really see what I am capable of in this upcoming race.  I have been logging the miles and putting in the workouts.  I have already hit my Boston Qualifying mark of 3:05 this past September and am registered for the Spring.  This race is all about improving on my 3:03 PR and seeing how far I can bring it down.  In my build-up for Philly, I ran the Hartford Half Marathon in mid-October.  I did not know what to expect with this race.  My recovery period had gone well after the Lehigh Valley Marathon and I had some confidence after gaining a BQ time.  I ran the most consistent half marathon of my life.  My last 5k was my best 5k.  I finished in 1:20:38 (6:09 pace).  This changed the goal for Philly and my mindset going in.  I started doing my workouts faster and focused in on my pace during my long runs.  My new goal became a low 2:50 marathon.  I would like to get as close to this mark as I can and try to break it.  Philadelphia provides me with an opportunity to do this.  I believe that if the weather is good, on the fast and flat course, this is a real possibility.

My training has gone well since Hartford.  I had a small hamstring injury that affected me the week after the race but has since healed.  I had a few good workouts where I looked for consistency running faster than marathon pace.  The last week of October I put in two quality workouts.  I ran a 10 x Freeman Hill workout in Providence.  I progressed through each repeat, getting faster as I went.  I then ran a 6 mile tempo at 6:00 pace on the East Bay Bike Path just two days later.  That week concluded with my longest run in the build-up: a 22 miler.  I was up in southern New Hampshire on October 28th so I went down to Lowell, MA to do this run on the Bay State Marathon course.  This is where I ran my first marathon and I thought it might be good to turn back to my roots for this run.  I ran conservatively during the first of two 10.2 mile loops and split 1:12:35 (7:06 pace).  I then gradually picked up the pace during the second half.  I finished the second loop in 1:07:55 (6:39 pace).  My last 5 miles were in 32:14 (6:27 pace) which is just under marathon pace where I wanted to be.  I then did a quick cool-down to get to 22 for the day.  I totaled 98.5 miles for the week of 10/22 to 10/28.  The following week was just as productive, as I reached 92.5 miles.  I did a mid-week track workout of 6 x 1 mile.  My splits were: 6:00, 6:01, 5:52, 5:56, 5:56, 5:52.  I again sought to keep a steady pace during the workout and try and make it feel as comfortable as possible.  My other workout for the week was 10 x 2:00 hard, 2:00 rest.  I felt strong during this workout and pushed the tempo portions.  I then ran a little over 18 miles on Sunday, November 4th.  My goal was to run 6:30 pace for the last 5 miles.  I, instead, averaged 6:30 pace for the entire run.  I started in the 6:40 range and worked down from there.  It felt comfortable and I had plenty left at the end of the run, hitting splits of 6:15, 6:08 and 5:51 for my last 3 miles.  Awesome!  I probably should have taken this run easier, but what a confidence builder!  I can hold this kind of pace this weekend.  Last week, I brought my mileage down to 76 and I started to feel fresh legs as I began to cut back.  My big workout for the week was 3 x 2 miles.  I ran the repeats in 11:57, 12:05 and 12:05.  It was on a very windy day at the Brown Stadium track.  My weekend long run was 14.5 miles and I kept the pace consistent, averaging 6:52 pace.  Taper week has been fun!  I am looking to be around 70-75 miles, including the marathon.  I did a 5 mile tempo in 30:00 on Tuesday to keep the legs fresh. 

While I have highlighted my workouts and long runs in this post, I want to stress the importance of easy running.  All of my other days, with my mileage goals in the 90 range, include several days where I run twice but keep the pace easy.  Examples include 10/6 mile doubles.  I stay around 7:00 a mile and really give my body a chance to recover between workouts.  My marathon plan is about creating cumulative fatigue.  I have been tired, very tired in this build-up.  I have not, however, been broken or pushed too far.  I have played things close to this line and maybe even touched it.  The goal is to use the long runs to simulate the later stages of the marathon.  Because I have been able to put in quality long runs, often holding marathon pace at points during them, I am confident that I can put together a good race.  I am ready for Philly and am looking to "race" the marathon.  My goal is to break 2:50 or go as close to it as possible.  I have done the work.  I have put in the time.  I have put all of my efforts into training.  This weekend is an opportunity that I am looking to take.  It is time to see my hard work pay off.  Good luck to everyone out there this weekend!  Go out and get after it!

Run Happy,
David