Saturday, May 9, 2009

Week 1, Done!

The first week of SFM training is in the books.

Tuesday: 5.7 miles with Audrey

Wednesday: The plan I'm using has one "tempo" run a week. I don't think it's the technical term of "tempo" but to me it basically reads "don't just putz along." These are supposed to be done on Tuesdays but this week I switched it to Wednesday so I'd be able to hold a conversation with Audrey on the Tuesday run. Week 1 called for 6 miles with 4 miles at 9:44 pace. I did pretty good at holding the pace for the 4 miles. My Garmin spits out data every 0.5mi. My fastest splits were 9:30 and my slowest were right at 9:44. So overall I'd say mission accomplished. I have not run with a goal pace in mind since August when I crunched my shin. It was not easy but very satisfying. I have a long way to go if I want to run a sub 2 hour half later this year (basically about a 9:00 pace). Got to start somewhere.

Friday: 12 miles. I want to mention here that the plan I'm using suggests I run every run except the tempo run at something around a 11:16 to 11:02 pace. I don't pretend to be a fast runner, but I very rarely actually RUN at this slow a pace. I know, looking at my marathon times this seems almost implausible. If I'm not taking walk breaks my actual running pace rarely falls slower than 11:00. This has always been a crux of my training. I'll run my long runs around a 10:40 pace but only once have I ever pulled off a marathon at a pace equal to or faster than that.

I've always thought that meant I was either running my long runs too fast or not shooting high enough for my marathon pace. The truth is probably a mix of both of those things. Anyhow, I decided to attempt to do this yesterday. I was trying to run really slowly and my Garmin still said I was doing 10:30 minute miles. My overall pace ended up being right on target since I resorted to doing my run-walk-eat-blok plan. I usually prefer to not take walk breaks, though, so am uncertain whether I should really try to hit 11:00+ pace when running or just "take it easy" and come what may.

I am currently dealing with a disgruntled left foot. I was having minor problems with it towards the end of Big Sur training. I remember there were a few runs it hurt for a few minutes here and there, but nothing that raised a red flag. During the actual Big Sur race it hurt enough that at one point I actually wondered whether those niggling pains had turned into a fracture during the race. It didn't give me any problems post-race or my first post-race run.

My Tuesday and Wednesday runs, though, were different stories. Sigh. I got very aggressive with icing and compression after my 12 miler and things are much better. It did flare up during the 12 miles but the overall status of my foot has not worsened (and I dare say it has improved) since. I am going to keep a close eye on it the next few runs. I've had strange pains that have plagued me for a couple of runs then totally disappeared and I'm hoping this is one of them.

11 comments:

X-Country2 said...

Oh, be careful with that foot, and good luck with the training program. Sounds like a good one!

Mica said...

Sorry about the foot pain! I hate those little aches and twinges. They make me so paranoid!

Christie said...

I can't stick to a training pace either. It makes me wonder if I'm training too fast. I have no clue.

bunnygirl said...

You may want to try taping that foot up for a couple weeks, just to give some extra support. It sounds like you may be borderline, so be careful!

Good luck with your training!

Marlene said...

I often struggle with maintaining my "easy run" pace - most programs prescribe something so slow that it feels uncomfortable. I say just take it easy and see what happens.

I hope your foot is okay!

Alisa said...

I completely agree about the "easy" pace. I'm not fast by any means but my comfortable pace is 10:30-40 however, long runs end up being slow b/c I'm a walk/runner. I can't drink and run b/c I choke =).

I've never tried to actually run at a 12:00 minute pace. Maybe if I was running at that pace I could drink and run.

Glad the foot is on the mend, hopefully it stops hurting soon.

Fez and the Gang said...

Reading about all that running sure made us sleepy..... think I'll go for a nap!

aron said...

YAY excited to follow SFM training!!

hope that foot feels better soon!

ShirleyPerly said...

Oh, I hope that foot thing does not get worse! Yes, please take extra care of it.

And I too have a problem going really slow on long runs, unless it's over 80 degs ...

RBR said...

I hope your foot is feeling better. Very exciting that SFM training has begun! We will definitely get together for SFM!

Once my IM taper starts I am going to hit you up for a run. I won't have these crazy long bike rides on the weekends so I will have more time.

Tara said...

yay, for week one of training! can't wait to follow you along during training! that race is going to be a good one..lots of peeps racing that day :)