Wednesday, September 5, 2007

Tuesday's workout

I really struggled and ultimately failed to accomplish the purpose of the workout for Tuesday 9/4/07. 4:18 pace was beyond my reach on Tuesday. Any way you look at it, heart rate or pace, I wasn't anywhere near "I" pace. Well, live and learn!

Two things I could improve on: Sleep and Recovery. I didn't sleep much over the weekend while we were in San Diego and I believe that hindered my recovery from Sunday's workout. We were supposed to take 4:00 recovery between 1200 intervals but we instead took 2:00-3:00 (I probably should have recommended a 600 reovery jog rather than a 400).

It has taken me a while to wrap my head around "I" pace. I know I can run 4:18 1200's but I need very fresh legs to do it.

Tuesday, September 4, 2007

San Francisco Marathon

I wanted to run under 3:05 and I ran 3:03. I ran dead even for the first half and the second half. My final 10K was faster than the previous so overall I am very content with my performance.

Mom and Dad came up to watch me race and managed to see me four times along the course.

Race was hilly but runnable. The course doesn't have the jagged feeling of the Big Sur course but is certainly slower than other Bay Area marathons.

The Curse of Jack Daniels

I was happier living in ignorance. My blissfully ignorant running career is over and I owe my descent into reality to Coach and Author Jack Daniels. I used to have whimsical goals based on the occassional outstanding workout. Now I am presented with hard facts in the form of merciless pace tables.

These pace tables relate race history to workout pace. There are also predictive tables showing potential race times. The combination of these tables form walls on either side of me that provide a austere and unforgiving corridor down which I must travel to achieve certain goals. I'm sure with more experience working in the "T", "I", "E", "M", "R", "L" pace zones as prescribed will give me more perspective and make me a better runner. But for now it seems like that corridor is awfully dark and a little scary.

I estimated my VDOT value as 56 based on past race times. After the last three weeks of workouts I am wondering if I shouldn't drop down to the pace associated with a value of 55. Melissa S, my training partner, insists that I am really a "56" and gave me a littany of excuses as to why I should persist at the faster pace. I will honestly have to review the heart rate data from today's workout to determine if I was performing at or below the target zone.

Fatigue is defninitely a factor and as I've known for some time I'll have to monitor the amount of sleep I get more carefully. I need to monitor my training better in general. Automated recording of workout data and upload to computer is great for just that, recording, not for analysis. I'll see what I can come up with.