Solidly in the "running" period of the year.
Winter in to Spring = Swim
Spring in to Summer = Bike
Summer in to Fall = A Race (x2)
Fall in to Winter = Run (and Marathon A Race)
Since the beginning of August I've stepped up my run training. Concurrently I picked up the book "Running with the Buffaloes" (as in following the 1998 Colorado University Cross Country Team).
My remaining "A" races for 2017 include the Chicago and Madison Marathons. My Boston Marathon 'Qualifying' Time is 3:40. I ran 2016 Chicago in 3:40:08 (miss) and Madison 3:37:45 (hit) - 2 minutes 15 seconds under the qualifying time. The Boston Marathon registration process begins September 17, 2017. Last year's entry cut off was 2 minutes 09 seconds under the qualifying time. That would be a 'cushion' of six seconds.
As always the math of competition interests me. 2017 has been a very good competitive season and was made possible with a very steady multi-sport training schedule. How long is it possible to improve times while the reality of age based performance degradation counteracts?
Year to year comparison of the Madison Mini Marathon.
Year | Age | Time | Finish | of | AG | Finish | of | Men |
2017 | 57 | 1:36:44 | 3 | 81 | 3.70% | 106 | 1065 | 9.95% |
2016 | 56 | 1:41:22 | 5 | 78 | 6.41% | 161 | 1230 | 13.09% |
2015 | 55 | 1:37:10 | 5 | 97 | 5.15% | 195 | 1425 | 13.68% |
2014 | 54 | 1:41:15 | 11 | 138 | 7.97% | 261 | 1673 | 15.60% |
2013 | 53 | 1:40:28 | 14 | 127 | 11.02% | 346 | 1766 | 19.59% |
2012 | 52 | 1:39:17 | 12 | 116 | 10.34% | 267 | 1502 | 17.78% |
My Garmin calendar shows I peaked at a 63 mile run week starting Monday August 7 which included a 20 mile long run the Sunday of that week. My intention is to run a 5k before work, a 10k after work and a long run on the weekend. It is very important I get the AM run in as life circumstances conflict with the PM run. If I miss the AM run and a conflict arises, no miles that day. The week beginning Monday August 14 shows 33 miles logged with the Madison Mini being the long run. I did take a rest day Thursday August 18. Forty to fifty miles per week seems to be a reasonable objective.
My race day expectations were their normal restrained as higher mileage training resulted in slower run times. However, my VO2 max has been peaking at a 57 of late. This was a good combination going in to the event. I planned to run with the 1:40 pace group and started near the middle of my assigned B Corral. The first mile was a 7:41 reflected typical start of race traffic and was followed by a second mile 7:16 as open space was sought. Miles 3 through 8 ranged from 7:23 to 7:35 and averaged 7:29. My thought process is to break the race down to Pheasant Branch 5k loops. After completing 7 miles I only have a 10k left or two PB loops. At 10 miles I only have a PB one loop 5k left - "I do that all the time"! Miles 9 through 13 ranged from 7:05 to 7:23 and averaged 7:12.
I've been consciously aware of lengthening my stride while keeping my cadence relatively static. Average cadence was 184 Strides Per Minute and the average stride length 1.18 Meters. Analyzing the math, it looks like a 1 - 2 inch increase in my average stride length of 46.6 inches, equated to a 7 to 14 second decrease in seconds per mile. Call it 10 seconds. In a 26.2 mile race that's 260 seconds, or four minutes, twenty seconds. That would put my BQ qualifying time comfortably within entry time.
To achieve the objective lengthened stride, I've been working on a few things. 1) When running PB - there are a few sections of plank bridges. They add extra 'bounce' to my stride. I try to take advantage of this feeling and retain some mental and muscle memory when not enjoying the benefit of the artificial stimulus. 2) On uphill sections I try to lift me knees extra high as if running up and over the hill to counteract the flattening and shortening of stride length when running in to the hill. 3) When I find myself needing extra speed to pass, stay ahead, or break up a plateau, Ill do repeated series of high knee lifts and butt kicks.
The holy grail of distance running is the negative split. The last part of the race is faster than the first part. In this race, mile 13 was the fastest, the last three were the fasted three and the last six were the fastest six. Negative split.
When I looked at my watch at the finish I had established four new Personal Records. One mile at 6:55 (first sub 7), 5K at 22:05, 10k at 44:56, and Half Marathon at 1:36:44. I rang the PR bell. How fun is that!?!
No comments:
Post a Comment