This is my training journal. I'm bad at titles. (Comments welcome!)

[azrivest]

sidenote: not an improvement

Thanks I needed the laugh

 

[GollyGadget]

This is going to sound totally insane, but God I loved every single below-freezing run I did leading up to Princess. I remember during my longest workout, a 15-miler, my water bottles froze and my Gu turned slightly solid (sidenote: not an improvement), and I just laughed at the absurdity of it all. And I was still a sweaty mess! I miss winter.

This is one of the reasons the wdw marathon is so appealing to me. Logistically, it's much more difficult than a local race and the weather is totally unpredictable. However, having those long runs in November and December is perfect. I don't want to run for 3 hours in August because the heat is inevitable and 3 hours in February is sure to be on the treadmill due to snow or ice.

 

[striker1064]

This is one of the reasons the wdw marathon is so appealing to me. Logistically, it's much more difficult than a local race and the weather is totally unpredictable. However, having those long runs in November and December is perfect. I don't want to run for 3 hours in August because the heat is inevitable and 3 hours in February is sure to be on the treadmill due to snow or ice.

I gave a lot of thought to MW 2023 as my first marathon, but ultimately I got a bit concerned about the weirdly high temps that weekend has seen in recent years. I'd still like to do it someday, assuming my race this fall goes well.

 

[striker1064]

September 5 - 11

Shoes! The Topo Specter are a home run, as they fit and feel pretty good. They're not a traditional racing shoe as there's no plate, but they're an uptempo trainer using lighter foam and a lighter all-around shoe. They've felt good in training and I'm going to test them at the HM next week, but I am feeling much more positive about my shoe situation (finally).

Total time: 5h24m
Total mileage: 32.5

Monday: 4.5 Miles EA (10:22); T+D: 75+67 = 142

• Splits: 10:44, 10:29, 10:43, 10:46, (0.5) 10:36

Tuesday: Rest

Wednesday: 6 Miles EA (10:22); T+D: 72+68 = 140

• Splits: 10:45, 10:30, 10:37, 10:27, 10:29, 10:33

Our weather has shifted ever so slightly this week, as high temperatures are (finally) below 90F and we've had several overcast days. Wednesday was one such day, but the humidity was awful. No effect on the workout, though.

Thursday: HM Tempo: 1 Mile WU (11:03) + 5x 1 Mile HMT (8:17) w/ 0.5 RI + 1 Mile CD (11:03); T+D 71+64 = 135

• Pre-run: Liquid IV, Gu, Water
• In-run: Gu, Water
• WU: 10:43, CD 11:20
• 5 repeats 8:17, 11:03
  • Set 1: 8:22, 12:34
  • Set 2: 8:22, 12:52
  • Set 3: 8:26, 12:30
  • Set 4: 8:13, 11:34
  • Set 5: 8:20 (no RI)

This was a planned repeat of the same key pre-HM workout from last week. Since I knew what to expect this time around, I didn't hold back on the first mile, and set out to improve my pacing across the board. Once again, I brought nutrition, as even though I didn't need it (workout was just under 90 minutes), this was my last chance to practice using nutrition while at race pace.

I nailed this workout. Every single HM rep was faster than the reps last week, and even my resting intervals, while quite slow at the beginning, progressed a bit as I went on. Also, another improved weather day - even though the T+D was only 1 degree lower, I had the pleasure of overcast skies and just a hint of the slightest cool breeze, which helped tremendously. Last week, there was no way I had another rep in me. This time around, I could've run another 1 or 2 without too much trouble. Here's hoping my fitness is right for the race!

Friday: Rest

Saturday: 6 Miles EB (9:41) + Strides; T+D: 71+65 = 136

• Splits: 9:33, 9:45, 9:55, 9:46, 9:42, 9:25

Sunday: 7 Miles LR (9:25); T+D 72+70 = 142, raining

• Splits: 9:37, 9:31, 9:32, 9:37, 9:32, 9:47, 9:36

No particular issues to note from this run. 7 miles isn't a big problem at this point and my paces were very consistent despite the relentless humidity (70 dew point! Yuck) and persistent rainfall.

Peeking at the weather for the race next Sunday... the long term forecast shows a relatively quiet and uneventful, dry week, but with the possibility of some weather around the weekend. 7 days are notoriously hard to predict, but if we can get another run of weather like we did this week I'll feel much better about my chances at the HM next Sunday. Also, not a hugely challenging workout week as I sort-of-taper, with 6 easy miles Monday and Thursday, a mini progression workout Wednesday, and a 2 mile shakeout Saturday.

 

[azrivest]

So happy for you that you found shoes that fit. You are nailing your training!

 

[striker1064]

September 12 - 17

Pre-race update!

Monday: 6 Miles EA (10:22); T+D: 75+72 = 147

• Splits: 10:38, 10:34, 10:17, 10:31, 10:28, 10:37

Incredibly hot and humid. Rain was coming, and you could cut the air with a knife. Ugh. A 72F dew point (!!) is downright offensive.

Tuesday: Rest

Wednesday: Mini Progression: 2 Miles WU (11:03) + 2 sets [6 min HMT (8:17) + 2 min CV (7:53) + 1 min 5k (7:36) w/ 4 min RI] + 1 Mile CD (11:03); T+D 63+54 = 117

• WUx2, CD: 11:28, 11:03, 11:13
• 2 sets HMT (8:17), CV (7:53), 5k (7:36)
  • 8:14, 7:55, 7:30
  • 8:19, 7:53, 7:38

I knew although this wasn't a hugely challenging workout, going from HMT to CV to 5k paces with no resting was going to be tough. But! A weak cold front pushed through Tuesday, and made for a much nicer morning Wednesday. 54F dew point? Yes please! That made this workout not bad at all, as my pacing was almost dead-on for every interval. Very happy with how this turned out, and in fact the second set felt even easier than the first.

Thursday: 6 Miles EA (10:22); T+D: 67+60 = 127

• 10:46, 10:20, 10:32, 10:27, 10:24, 10:46

Friday: Rest

Saturday: Shakeout: 2 Miles EB (9:41) + Strides; T+D 66+63 = 129

• Splits: 9:55, 9:10

And tomorrow is the half marathon!

We're definitely trending the wrong way in weather. It was still pleasant this morning with a slightly cool breeze, but even over only 2 miles I still felt the TD of 129. It's about 9:30 AM as of the time of this post and I should be finished with the race at that point, and the TD is now 69+63 = 132. The forecast for 7 AM tomorrow calls for 62+62 = 124, which, temp and dew point the same? Yuck. It's going to be full Sun the entire time, so I know heat will be a factor at the end. I'm getting my haircut this afternoon so I can shed as much weight and heating as possible.

Water stations are set up every 2 miles. That's spaced out a bit more than I prefer. I even saw somewhere they recommended bringing hydration if you need it. I really don't want to do that, as I'd like to practice 2 cups of water per stop - that's my goal for the marathon to reduce the weight I'm carrying. I've been having some chafing issues with my Nathan belt, which also gives me pause about using it during a race. I could pick up a hand-held water bottle, but nothing new on race day and all that. Also, if the heat gets me tomorrow, I am not sure another 10 oz of water is going to make any difference.

I've also been considering a few different nutrition strategies, and I think I've settled on a Liquid IV as I head out, Egel + 16oz water 5-10 minutes before the race starts, and Egel at 50 minutes. Ordinarily 45 minutes is a good rule of thumb for nutrition, but I'm aiming for 1h50m finishing, so I don't think a second gel at 90 minutes would do me much good. I'd be happy to hear otherwise if someone thinks it would be helpful, though!

Finally, metro won't be opening early, so that's a bit annoying. It's a ~2.75 mile/ ~50 minute walk from home. That's a bit too far before a race. Bus service tends to be limited on Sunday, too. Ultimately I'll probably Uber.

As for pacing? My plan says I should be roughly in 1:48:39 HM shape, or a pace of 8:17. I know a good rule of thumb for inexperienced marathoners is to double your HM and add 20 minutes (or for a first-timer like me, +25), so since I'm targeting sub-4 in November I'm hoping I can get around or just under 1h50m tomorrow. My plan is to go out around 8:20 and hold on for dear life. If I fade, that's useful information too, but with any luck I'm trained enough that I'll have something left at the end. The course is going to be uphill from about mile 5 to mile 8, but then we turn around and run back so that will help. Controlling my pace during that stretch will be the most important factor.

I'm excited and nervous all at once! It should be a great morning.

 

[azrivest]

Hope the weather is good and you have fun you can do this

 

[GollyGadget]

Good luck!

 

[striker1064]

Update: I've fastened my trusty "Drinks Well With Others" bib holders. I think it's off-center... Well, I'm not gonna worry about it.

.... Yes I am. I need to spend all day getting it straight.

 

[DopeyBadger]

Have fun!

 

[WillRunForPizza]

I am also nervous about the weather...couldn't we have had yesterday morning's dew point instead?? From what I remember there's a good amount of shade on the course, but there are definitely some parts that will be all sun which is another fun thing to look forward to. Still, it looks like it's going to be even warmer by Monday/Tuesday, so I guess it could be worse?

Anyway, good luck!!

 

[striker1064]

but there are definitely some parts that will be all sun

Oh yeah, there's next to no shade in the last couple miles, so bummer that. Nothing like maximum heat exposure at the end!

 

[DopeyBadger]

My plan is to go out around 8:20 and hold on for dear life.

Just an FYI, at a T+D of 132, the adjusted pace based on your plan is 8:30 (1:52-ish finish). So if you go out at 8:20, then that's like going out at 8:13 pace under ideal conditions (or about 10-11 miler race under ideal conditions). Something to chew on.

 

[striker1064]

Just an FYI, at a T+D of 132, the adjusted pace based on your plan is 8:30 (1:52-ish finish). So if you go out at 8:20, then that's like going out at 8:13 pace under ideal conditions (or about 10-11 miler race under ideal conditions). Something to chew on.

Thanks for mentioning this! If the forecast tomorrow morning verifies, we'll be around a T+D of 125 at race start and around 129-130 at my projected finish time. I am glad you brought this up though, because I'm pretty sure even in ideal conditions I wouldn't be able to hold on to 8:13 for 13.1 miles.

Just based on how much I know I struggle with the heat, this is shaping up to not be an ideal race day. Which is ok! But I want to get the best litmus test of my fitness possible. 8:30 seems like a good start number. We'll be hitting uphills until mile 8, so I can make a decision at that point based on how I'm feeling.

 

[HangWithMerida]

You’re probably done by now and enjoying post-race festivities. Can’t wait to hear how this went. Sounds like less than ideal conditions, but you have definitely been nailing your training.

 

[striker1064]

I don't actually have too terribly much to say about the race this morning. It was relatively uneventful - always a good thing! I arrived around 7 AM for a 7:30 AM start time, only to find the LONGEST BATHROOM LINE I'VE EVER SEEN before a race. Somehow, someone thought 20 port-o-potties for 3200 racers was a good number. On the course itself, each bathroom stop was only 2 - 2! - port-o-potties. I kinda laughed, and I could do that cause I didn't have to stop, thankfully. Anyway, the super long line meant I finished and jogged straight to the starting line just in time to start the race.

There were no waves, everyone went at once, and I was near the back.. which meant a crush of people for the first 1 to 1.5 miles. Such is life! I used the lap button on my Garmin for every mile marker we passed so I knew my exact splits.

Starting T+D: 64+62 = 126
Ending T+D (estimated): 68+62 = 130
Nutrition: Egel 15 minutes prior, Egel at 4.5 miles, Egel at 9 miles

• Mile 1: 9:11, 0:08 = 9:19
• Mile 2: 8:29, 0:02 = 8:31
• Mile 3: 8:26 (I think there was some weirdness with the spacing at the beginning, because Garmin clocked this at 0.96 miles)
• Mile 4: 8:23
• Mile 5: 8:21, 0:08 = 8:29
• Mile 6: 8:28, 0:12 = 8:40
• Mile 7: 8:41, 0:09 = 8:50
• Mile 8: 8:42, 0:09 = 8:51
• Mile 9: 8:35, 0:07 = 8:42
• Mile 10: 8:23, 0:08 = 8:31
• Mile 11: 8:30, 0:07 = 8:37
• Mile 12: 9:01, 0:06 = 9:07
• Mile 13: 8:44
• Mile 13.11: 0:53
• Finish time, per results: 1:54:26

So! I'm certainly happy with the PR. While I didn't have a specific goal time in mind, I was hoping to be around 1:50. The slow first mile was due to overcrowding, but after that I settled in at 8:30 and that felt like exactly where my body wanted to be. Miles 7 and 8 were mostly uphill, but the grade was pretty gentle. And yeah, that's a fade after mile 11. I felt it during the race and I pulled back to keep my HR in Z4 and avoid crashing near the end. The heat got me, and there was really nothing I could have done about it - 1:50 just wasn't happening today, and I turned out a bit slower than I even thought I'd be at the beginning.

I also read a bit about nutrition strategies yesterday and shifted my thought process given the heat and humidity, and I do think that kept me a bit stronger than I otherwise would have been. I had to nurse that last Egel for about a quarter mile to avoid it making a comeback, though. Also, I managed to drink 2 cups from every table, and I only had 1 Gatorade at mile 4! Ugh. Some stomach cramping from that, but luckily it didn't last.

For now I need a bit more time to digest what this means for my training, but I'll take the PR and look forward to a week of easy running.

 

[GollyGadget]

Congrats on the PR!

 

[azrivest]

You rock! That's an amazing PR

 

[WillRunForPizza]

Woohoo! Nice!

 

[Herding_Cats]

Woop woop! Nice work!