Well the 10K is tomorrow. I am going over things in my mind. I think back of my plans to prep for this race at what I figured to be my training peak. Somethings just did not materialize like I planned.
I planned on getting a good solid base this year and to work on core strength. Both I thought I could accomplish by plenty of winter snowshoeing, trail running and trail racing. I entered the Pineland 25K, The Bradbury Scuffle 6 miler and scheduled a lot of runs on trails.
I also decided to increase the length of my long runs to include some 10 and 12 milers. I figured the weekly track workouts and scheduled 5K races would take care of my speed requirements and at least three 10Ks during the season. I thought I would run a bunch of the Wednesday back bay races to help gauge my progress without actually racing. I wanted at least one race a month.
An increase of monthly milage would help sustain my base and increase endurance. I planned a steady incline right up to this race. A change in eating habits and some weight workouts was the plan to get down to the racing weight I wanted. Ideal weight is 165 lbs. All of this had to be accomplished and not get injured at the same time.
If I mastered this plan, I could possibly obtain a PR in the Beach To Beacon.
My PR set in 2003 was also a PR for a 10K race. My best, 44:06 (7:04p) seems unreachable now as I look back at the imperfections of my plan.
I started well with the winter training. The out door and treadmill combined gave me a pretty good base. I ran a half marathon in January, a 10 miler in February and once the snow melted, I was running weekly on trails and pulling off some fairly long trail runs. The longest being 15 miles. I was watching my weight which started out at 178 lbs.
I had two spring 5k races that I felt showed good progress in the speed department. One being the Safe Passage where I ran a 7:19 pace. I used the next three weeks after that race to gear up for the 25K trail race.
I felt very comfortable going into the 25k that I trained well enough for any 1/2 marathon (though this was on trails and 15.5 miles long) I registered many of my miles on trails and felt confident enough to plan on around 9:30-10 minute pace.
I found out some things at the 25K. One being the fact that a 15 mile trail race is much more difficult than a half marathon. Two, that my training did not insure me a good race as in trail races there are no flats to rest the muscles. My quads became fatigued in the last 5 miles and I was actually in jepardy of not finishing at all.
I did finish and was happy with my race considering the difficulty. I decided to spend a little more time on technical trails and had three weeks to gear up for the 6 mile scuffle race. The Scuffle was on a rainy day which actually helped me. I felt strong running it and was quite pleased with that race.
One thing I noticed, is that it was already June and I was not on track for my plan. I did not end up increasing my milage and actually slid backwards a bit. I started the winter with an average of 88 miles a month and in May had fallen back to 83 miles. My weight started at 178 and I had only dropped to 176. I was not feeling the strength during track to concentrate on speed and missed a bunch of Tuesday workouts.
I have been having quite a few scheduling problems this year and couldn't quite get the runs in that I wanted. I didn't make it to any Back bay races yet and very little crosstraining like biking and swimming. I didn't plan well at the Pat's 5 miler and only managed to beat my slowest time there (over two minutes slower than 2003). I should have run at least 10-12 seconds faster a mile than the L L Bean 10k but merely pulled off 4 seconds faster.
So that brings me to today....the day before the race.....My weight is 174 lbs. A full nine pounds heavier than my goal. That is a huge difference. My monthly milage is still hugging mid 80s instead of 90s-100s. I missed three of the last four speed workouts.
I do have two positive points, I have no major injuries besides the normal aches and pains of running and I have a good base to help with endurance. If I run smart tomorrow, I have a chance of running a decent time or at least beating last year.
I am not complainning here, I am just being realistic. It was up to me to follow my plan and I failed. I have to take responsibilty for that. My performance in the race will show my true condition.
So I will regroup and work on having a positive attitude. I can't change the training of the past only plan on what I feel I can accomplish from this platform.
I will start semi fast because it is a downhill and try to settle into a comfortably hard pace.
This probably should be around 7:20 for the first mile,7:30-7:40 pace for the next two miles then try to weather the hills to maintain at least 7:40-7:50 for mile 4 and 5 hills. If I have done things right and have something in the tank at this point, I would like to turn mile 6 to match my first mile of 7:20 or so. Then what ever kick I have for the last 2 tenths.
If I acconplish this, I will run in the low 47s. So my goals are: 1. everything falls into place and I beat 47 to run 46 something, 2. My reachable goal if I pay attention, 47:20 or so. 3. Things do not go as well as planned but I still run a good race 48 something. 4. Everything falls apart but I still manage to beat my hugely disapointing 50 minute run from last year, 49 something. 5. I am not planning to fall into number 5 I will beat last years time at least.
2003's 5 miler compared to this year.
In 2003 I ran what I thought was a disapointing time in the Pat's 5 miler. It was my pre-race race to see where I was at for the B to B. I trained very hard and ended up with a very sore right hamstring for the 5 miler. I took it easy the first two miles then as it warmed up, I picked things up well but still not the time I wanted. I ended up with a 36:12 which put my mile pace at 7:15. A mere two weeks later, I pulled off 7:04 pace for the 10K.
Compared to this year where I felt comfortable, strong and prepared as I ran many double Pats loops in preparation. I felt I would do well in the trail section as I spent so much time trail running. I was not nervous and I started fairly fast but not too fast. I had a plan using heart rate which I followed well for the first 3 miles.
I passed many runners in the woods and still was passing throughout the last mile. In my kick I trumped four runners and crossed the finish line feeling pretty good. That is until I saw my time. For some reason I thought I ran late 37s but ended up mid 38s. If this is any indication of my results for the B to B, I think I will struggle to get the time I want.
So here it is, my thoughts,goals, worries and plan for the race tomorrow...I will read this after the race and see how well I predicted....in the mean time, Good Luck to ME!