Monday, August 11, 2008

Coming into focus

This past week was pretty phenomenal, I haven't been this fit since college. My Tuesday track workout went well, no soreness afterwards. Sunday was huge. 22 miles in just over 2:40. Total for the week 93 miles.

My long run was big for me in two ways. First, the total time run was just about the time I want to run for the marathon. In that respect, my stamina is developing well. Second, I felt incredibly relaxed on this run, I did not experience the warm and fuzzy embrace of death (which is how I feel after most distance runs). I felt clear in my head and able focus on my form. In short, the marathon is becoming reality instead of impossibility.

The next ten weeks of my training are focused on maintaining mileage (between 80-90 miles a week) and fully developing my lactate threshold pace. Right now my threshold (perceived half marathon pace) runs have been about 5:50's. My goal is to try to get down to 5:40's, which would convert to a 1:14:xx-1:15:xx half marathon goal in late September. I have partially established this goal because a buddy of mine ran a 1:14:37 a month before Boston and went on to run 2:40:06. That would be HUGE! For those wondering about a half marathon tune up race, check out Ritz's 1:01:38 at NYC a few weeks ago, he is looking good for Beijing.

Next week, more of the same

Mon: Recovery, A.M. 6 mi. P.M. 4 mi.
Tues: A.M. 6 mi. P.M. 4 mi.
Wed: Medium Long Run, 15 mi.
Th: Recovery, A.M. 6 mi. P.M. 4 mi.
Fri: A.M. 4 mi easy P.M.12 mi. W/ 6 mi @ lactate threshold ***
Sat: Recovery, 8 mi plus 10 strides
Sun: Long Run, 18 miles.

Total 87 miles

13 comments:

Travis said...

Are you going to come back here and be able to do a run with me this fall?

Travis

RM said...

Travis, I think the question is no longer "can Jake come back and do a run with you" but "will you be able to hang" - with much certainty there are few of us who could right now, Jake is proving that consistency, more than anything in this sport, is key. Run more, and run specific workouts. In this respect I think it's best that Jake is on his own, although I'm sure he would say it's quite boring. I've found that when we have particular tasks on our hands, like Bobby Brown said in Ghostbusters 2, [paraphrase] we're going to have to do it on our own.

I appreciate the dichotomous nature of Jake's training vs my training for the same race. I'm relying solely on strength and aerobic fitness accrued over the last 8 months, and the speed which I've worked a little bit on this summer. Believe it or not, I do have a plan, and this plan will start in about two weeks.

Travis said...

Hi, can't help this not well thought out response... I would love to see if I could hang with Jake. If there is somebody that would like get together to do 18 to 22 mile runs PLEASE let me know. And Ryan, Oprah was ready for her marathon too.

RM said...

That's what we HAVE been doing! I know it's the day before Annapolis for you, but we're doing a serious workout in College Park that Saturday. Then you've got the NCR 20 miler, and a few weekends in September/early October before bringing it down for MCM...

Oprah did pretty well, P. Diddy and Will Ferrell did too. My goal is to run with Lance and then outkick him. I anticipate a 2:45 out of him.

Johnnie Cochran said...

Children, children.
Travicon can hang, he is made of metal. I also wouldn't try to drop anybody on a group run, I consider that a faux pas.

Ryan, I hope your plan is in jest. Anyway, he gets a private start box and you would probably have to run a 2:40 just get near him.

RM said...

In the trails there is nobody we run with that can press like Travis, I would never doubt his ability to hang in real life, just wanted to give you some props.

My plan is to catch up to Lance by mile 2 and then sit with him for a while, and then unleash a massive attack with 200m to go like he did in Stage 17 of the 2004 TdF.

Actually that was not the plan I had in mind, I was referring more to the fact that I will actually focus a little more on running in a few weeks. I am currently running about 40% of your mileage, and realize I need to make sure I'm solid in a few weeks.

Johnnie Cochran said...

Both of you need to come to running/SEALS camp in Vermont. I have the next three weeks for vacation but can't afford to put gas in my car. Maybe Travis could run the presidential range http://dgreten.blogspot.com/2006/08/hiking-presidential-trail-in-one-day.html

Travis said...

That hike sounds like a GREAT day. I would love to come up there and look around. Just so I don't get this confused...Ryan, are you saying that 2:40 or 2:45 is realistic for you this year. And you are in the same approx. shape as Lance? Just wondering?

RM said...

I am in better shape than Lance, but he is Lance Armstrong and can do whatever the F he wants. He also knows how to command his body and get in shape in 1.5 weeks. If I run smart I can run under 2:45, if I run stupid I will blow up and run over 3 hours. I'm willing to accept that if that's what happens.

If my goal were milder than I would be a sandbagging pussy. Gotta have goals, I have raced more than just about everyone this year and have seen really good races and really, really bad ones. I am fairly certain I know how to suffer. I've also still got 10 weeks or something left, and I know my body. My base level of fitness is always very high, and I can't sustain a long peak period. I need to wait a few more weeks before starting anything serious.

Johnnie Cochran said...

My 2 cents on this subject, I think my fall Half-marathon is going to inform my goals for Nov. 2. If I pop out a sweet 1:14 then heck yeah, I will call my shot and gun for sub 2:40. But remember, my PR is only 1:19. Granted, that was run on zero training, but,if there is less improvement, then I need to be more realistic.

RM said...

Jake, are you still planning on doing Baltimore Half? I recall you commenting or posting that you were doing a half in "late September", so I wasn't sure...

Johnnie Cochran said...

Still looking for the right half, need to get cranking on that. I can't do PDR, too far away and too expensive. Baltimore probably falls in that category too, a car trip to Maryland costs about 200 dollars round trip for gas, food, tolls and time. I am looking in Mass and NY for good races.

RM said...

Jake, why not just do this one?

http://www.bostonmarathon.org/

BAA Half Marathon is on October 12th. I thought it was coming up, but didn't realize it was that weekend. That would really be perfect, same weekend as Baltimore would have been, probably a little easier of a course and more people running around the time you'd like to run.