|nice red tech shirt|
I’m only now noticing I’m dipping into age group awards, I should pay more attention and stick around for the added bonus. But on the other hand, do I want to be reminded how old I am? 😉
It was a cold sunny Saturday morning at Chickamauga Battlefields. Everyone was huddling
around heaters or sitting in cars right up to the lineup for the race.
Luckily the body heat at the starting line kept us warm while waiting
for the gun. Did I say gun? I meant big ass cannon. Boom!
Recovery has been surprisingly quick, after a complete restful day on Sunday, my 5 mile recovery jog on Monday through the woods was relatively pain free. I was a little winded and out of energy, but that’s to be expected. Full recovery should take at least a week.
Although not meeting my goal, I should be thankful for taking a large chunk out of my road marathon PR Progress is progress.
fuel and hydration:
My shorts were stashed with 5 Hammer Gels, I took one gel every 30 minutes up the last hour of running. Grabbed a cup of water at almost every aid station. Not sure how I could improve on this other than I could have forced down the last gel, I may have burned myself in the last 4 miles because of it.
Form was decent up to the end, just a little hunching the last couple of hills. Cramps were surprisingly absent.
I run a lot of longer races, longer than marathon distance, but it’s been a few months, and they are on the trials. I only did one 20+ mile run three weeks prior to the marathon. Everything else has been easy 5-10 milers.
I might have tapered too much or too long, not sure how I can tell really. I throttled down my mileage more than the recommended amount, so had two weeks of miles in the teens.
Diet has been sub par
how to improve more
Come the new year I’ll be doing more to get better. This year has been primarily focused on building a base and on running form. I will continue my baby steps towards improving, adjusting my strategy as I go along. Next year I see doing a few things that should help keep the improvement going.
Getting better at pacing during a race, running my own race as they say. I already signed up for a half marathon in a couple of weeks. This was not planned, just feel the need to compare some more races to see where my level is at in reality. I haven’t raced enough to truly get a sense of it.
Add one faster run to my MAF running, probably a tempo run. once a week. but only on the weeks I don’t race
Slowly increase volume in the first few months of the year to 50-75 per week. I’ve had a few weeks above 50 and one over 60, but the average has been around 35 miles per week. That’s alright, but I think almost doubling my mileage over the course of the spring should help boost performance considerably. This would also add more time commitment, which to be honest I have no problem with.
I’ve shifted my body fat some over the months to more muscle, but not as fast as I was planning on. In fact this has been the hardest part of my “training.” I will have a future post outlining thoughts about weight and body composition.
flexibility and core training:
I don’t stretch at all, I have perhaps some odd views about stretching not being very beneficial. But general flexibility is beneficial, I tighten up and almost cramp during the end of long races often because I’m so inflexible. Some solid yoga workouts are hopefully in my future. The core as usual needs to get a good workout as well. I’ve been bad about this for so long, not sure how to motivate myself to get these workouts done.
stationary bike with power cranks:
I won’t go into detail over what this entails here other than it’s a specific form of cross training that is beneficial to running. I’m still waiting for the right moment to add this to my training, it could come as soon as the first half of next year. When and if I go ahead with this would reveal a certain level of seriousness about my goals. I may not go here, it mostly depends on if I think I’m ready to commit more time to training.
With this increase in focus it shouldn’t be impossible to break the 3 hour mark in the next 12 months.
cheers and happy running