Under Pressure

It used to start with a phone call, or a subtle remark in a conversation. "Come and do the (insert insane running activity here) with me and (insert other insane runners here) in March". You'd politely decline, but privately think that it might just be the sort of race you'd like to enter. Others would join in the whispering campaign, phone calls, chance 'meetings' in streets with fellow runners etc. would subtly build the pressure until you decide, "Ah, what the heck!" and enter the race.

In today's social media savvy world the avalanche starts at full speed. Posts and comments on Facebook, stripped of any subtlety, flood your inbox, or worse still, flood someone else's inbox with your name tagged in every comment! Such is how I now find myself signed up to the Two Bays 28k trail run for January 12, 2013. Some say you have to be hard to be a trail runner, but basically I'm just weak as piss when it comes to peer pressure!

Two Bays pirate sticker.

So.... now I find myself re-assessing the training plan. Those nice comfortable 12k runs as a build-up to my half are now to be replaced with either trail runs (none close by me) or longer long runs to build distance into the legs; and quickly. How on earth did I go from a steady 12 week half marathon plan to a 6 week 28k trails plan?

Which brings me to the topic of competition, friendly or otherwise. A club I ran with in Tasmania ran all the club races as handicap events, the idea being that if the handicappers got their stuff right we all ran over the finish line at the same time. Of course that never happened. Apart from the usual issues of lack of effort, sickness, injury or not having trained for the terrain, handicapping can never take into consideration the human bodies capacity to pull out all stops to beat a fellow runner (friend or foe!). Many a time a runner find themselves focusing on just finishing, only to hear the footsteps of a fast finishing back marker. This would initiate one final effort, one final sprint, one cruel strain on heart and lungs! Followed by a collapse over the line with barely enough breath to tell anyone that you'll never do that again. And I would.... do it again, that is! I just can't help myself sometimes.

Competition is good, so long as it's healthy. And as runners we need to understand that even though we say we don't race, most of us given the chance will compete at some stage or another (race you for the last Tim Tam etc.). Take the Two Bays race. The initial agreement was to run as a team. All of us in some sort of fancy dress (board shorts for the blokes, sarongs for the girls seems to be de rigueur), taking some time to allow for the slower runners whilst taking pictures along the way. that was until one of the organisers posted the winning mixed team time from this years race. A quick calculation presented us with average times that were within our grasp. Not easy times mind you, but with any whiff of possibility does hope reside! Now it's got a little serious. Team members agonising over lack of trail experience, lack of mileage or just lack of confidence. Mind you some members have decided that being Christmas, the after race party piss up requires far more attention to detail. You know who you are....

I have no qualms about the distance, although looking at the profile I can say that some 'strategic' walking will be in order early on. That is if I want to finish looking strong.

And having spent a bit of time last blog talking about training plans and sticking to them, I can say that my current half marathon plan is in a state of disarray. The actual run I am supposed to do on the 12th is a 12k build-up.... yeah right!

A view to run 28k's for? Should be worth it.

Making Plans for Nigel

Marathon training plans. Type that into a Google search and see how many hits are returned. 26 700 000 as of 02/12/2013! Amazingly a search for ‘Stupid cat facts’ produces only 2 730 000 results. And what do we take from that? Dunno...

Years ago when I started running there was no plan, well not for me! I just used to get out the door and run, the only plan would be a route; no times, pace or real objective to the session. Of course it was simplicity itself, and no thought was required. As runners gain experience they actually make goals and want to go faster (or further) as a result, that is when a plan comes in handy and some actual science is applied. Hmmm, runners always find a way to over complicate things.

After the marathon, one of the things I looked back at was my training plan. I used one of the Garmin plans; they can be downloaded straight to my GPS watch as a full schedule of runs. I missed 10 out of 90 training sessions in the 4 month plan, which isn't too bad, and felt that I coped with the plan pretty well. That might have told me something? Not sure. But one thing I have decided is that it was top heavy on interval work (short, fast sessions), at the expense of tempo runs (longer fast, but slower than an interval session). Whilst this might sound good for speed work (get some pace and turn it into a PB etc.), I reckoned it worked against me. Mainly as I need to work on running a consistent pace throughout a race. I'm a bugger for speeding up, slowing down, surging etc.! Another thing I think I needed was to apply some pace in my long runs under 25k’s. All long runs on this plan were at conversational pace, which is a low heart rate zone and not one that really gave me a taste of racing over that distance.

So, the hunt was on to find another plan. Criteria; free, some pace in the long runs, and some feedback on expected race time given the training times recorded. The myAsics plans looked the best fit. As noted before, I intend to do some half marathons in the lead up to Melbourne again, so it seemed like a good way to try them out. The initial goal time for the race (Warburton on 23^rd Feb.) was 1:43:17. This was based on the supplied marathon finish time of 3:54, a time that was probably a bit dodgy. Well, two weeks into plan and it already wants to adjust it to 1:37:20! 

Was a bit nervous accepting this! Biting off more than I can chew?

If that holds I am looking at a 2 ½ minute PB, unexpected if it happens. The assumption is that the course I run is flat and fast for a PB. A quick look at the profile for Warburton reveals a nice steady climb from the 8k mark to the 11k turnaround point. And February can be hot, even at 7:00am, so a PB may be the last thing on my mind.

Proposed route of Warburton half marathon. What goes up, must come down; hopefully intact....

So far the plan has been good in showing consistent improvement. It is slightly top heavy in tempo work (absolutely no interval work), but if I get bored I will change a few sessions. Summer and the Christmas/New Year period will be the test of faith with a training plan! Check back in January....