Another very satisfying race for me for multiple reasons.
One of the directors, I used to report into, retired on August 2. She had her best Half Marathon at 6:57 min/mile pace. When she told me this 3 years ago, I could not even run 1 mile at sub-7 pace. So at the time, this was not even my goal. She ran 5 HM, so I thought, I could probably do that. And that was that. However, at times, I used to think, how it would feel like to run that fast, for whole Half Marathon ! Now I know, extremely painful, after completing it in 1:29:10 @ 6:49 pace. Trip to rest room are a major hurdle; anything I do, which require flexing calf, is huge pain.
I almost did not register for this race as I was thinking of running Marathon on August 24. Last Sunday, during my long run, which was one of my key work out, I pulled my calf muscle 12 miles into the run. Harder part of the run was over (which was running tempo intervals sub 7 pace). Had to make up my mind whether I should run another 3 miles or walk. Then I thought, that in most of my races, over 10 miles, I always have some similar issue, and I should learn to run in pain. This could have led into major injury, as a runner, you want to avoid that at all cost. But such opportunities, to running on pulled muscle, comes rarely. Ummmm...what to do ?
Hoping that it would not become major injury, started running along with my running partner and guide Jim, I thought it would be a good recovery pace, since both of us ran a good 5 K previous day. Boy, I was wrong. Jim did not know about my pulled left calf muscle, and decided to speed up last 3 miles. Well, while keeping up with him, my body and mind were learning to run in discomfort. This sure came handy on race day.
Yes, about 5 K, a day before my fateful long run (July 27), I had 19:27; another PR on track; and a week before that, I ran my first mile race, so that was an easy PR. Since I read 'Once a runner'; I wanted to run a mile; and was very satisfied with 5:33. These two results were very satisfying, since my training was more gear towards Half and Full Marathon distance; and practically, had no VO2 max intervals or intervals of shorter distance than 1200 m. All the slow aerobic running was making it happen, so far.
I read another 6 running books in last 3 months. And discussing with Jim, it was clear, to avoid injury at all costs (means do not try to be hero in training runs to go fast); run lot of slow mileage for at least a year; save yourself for key race. In that regard the 5 K and miler were not key races for me, and it was very pleasing to see those times. Key is keep running, get 2-3 months of consistent good mileage. For last 3 months, I am averaging over 9 miles per day. My training has just two intervals at tempo pace (HM pace), no VO2 max intervals so far. This is to build a good strong base for a key race. As with anything, in running too, you want to peak during your key races. Generally, strategy was to have good training of 3-4 months, followed by key race - either multiple shorter races of 1 mile/5 K/10 K over 1-3 weeks OR single HM or full Marathon. And after that you slow down, recuperate, and decide for another 3-4 months period.
Coming back to pulled calf last Sunday, I did not do any intervals, during the week, which is not ideal for a key race. However, one has to adapt, based on where you are. I was not sure whether I should register for the race or not. Left calf was sore, and so through out the week, I kept testing it with slow running of around 8 min pace. Promila made Quinoa and Garbanzo beans, so I was eating them, hoping that would help. I thought it did. I was holding up well, and on Thursday, I register for the race; thinking if calf bother me during the run, I can just jog along for rest of the race and would have my mileage in.
While driving with Jim, who was little disappointed with my last Half Marathon at 1:35:04, he implicitly told me that you better do 1:31 or 1:32, otherwise those weekend work outs, you were just running them too fast. For me, I still did not have confidence, that running 2 miles X 3 (total of 6 miles with break of 2 minutes between each interval at 6:55 pace) could result in 13.1 mile at the same pace. I mentioned, that I had to watch out the calf pull and soreness and reminded him 'avoid injury at all costs' mantra. Jim had a good week and was running well. He is probably the most efficient runner I know, barely lifting his feet, and still ran 1:40 HM.
My major issue with all my races, is that I go in too fast, and lose it in the end. Last 5 K I ran, I was 6:08 pace for two miles and then averaged 6:16. It could be that I have lack of mental toughness to keep the same pace through out or I just have to pace slower in beginning. This is very common for people who race less, with more race experiences, I am hoping to get it right. Even for a mile run, my first lap was 80 seconds.
With injury scare of calf, I was determined that this time I would go slow in beginning. My training runs and recent 5 K times, were indicating that my best pace could be 6:55 pace on this course (gravel for around 9 miles). I set up my watch to show me average pace for whole run and average pace for the mile I was running. I focused only on my form and would look at the watch for only average pace of current mile, mentally that was easy to control than the whole course average pace.
Half mile into race, I looked at average pace, I was doing 6:25 pace; had to slow down to keep it just under 7. First mile still was 6:35, 2nd 6:41. I thought may be it was downhill a bit. And then my left calf muscle pulled. I had to decide quickly, while I slowed down, as what to do, i.e. to pull out of race or just jog along. I told myself, if I do 6 miles today, that would be my regular quality work out for the weekend. Also I tried to think what Yiannis Kouros would do. He is the best Ultrarunner for all time, who ran over 7 marathons in less than 24 hours, on little training; and it is all mind over matter for him. His records, as per other great ultra runners, probably could not be broken. I had to get his heroics out of my mind as they were conflicting with 'avoid injury at all costs' mantra. 3rd mile was at 7:06. Seemed like, today was not going to work out.
This was when I moved into gravel which seemed much easier on calf then the tar road. So kept running, just had a small goal of completing 6 miles at sub 7 pace. Looks like mind was fine with this goal, next three miles were just barely under 7 min pace. Turned around at half way; and just focused on one mile at a time from then on, and to keep pace under 7. Whenever, I would see the 7 min average pace, I would try to speed up little bit, telling myself, that it is just for a mile, and I could just stop after that. Games we play, thought about the record of my director, was probably not going to happen today.
About 10 miles, I hit the tar road, and left calf was screaming again. Looked at overall time for first time in the watch, 68 minutes and some change. Gave myself pat on the back to break 70 minutes first time for a 10 mile run. Then told myself, if I kept another 3 miles sub 7, this pain would be worth the injury and I would not think of Marathon at end of the month. As per Jim, breaking 1:30 in Half Marathon is much tougher than running Marathon under 3:25. Couple of runners past me, and I looked at my watch, I was still doing average pace for 1 mile lap for less than 7 min. Ran into Meenal and Kids who were running 10 K. Meenal was encouraging one of the twins who seemed frozen at that time. Sumeet ran a good race at 2:17 which was a PR for him.
Did not try to dig in in last 400 yards, and finished the race with last mile at 6:55 pace. I was very happy to
see that and did not know my overall time, I knew most of my miles were sub 7. Could not walk straight after that, muscles were so sore that I could not think of stretching or anything. Drank muscle milk, ate an ice cream and some other junk immediately after the run. Limping around, when Jim (67 year old) came in at 1:40; and Neil showed up who ran 1:35 (62 year old). These two are from running club I go some times. Both seemed extremely happy with their times. Neil knew about my times in the race, it was good to see that he was happy for me. He has the reputation of very tough runner and not giving an inch, if you are neck to neck with him in a race. Jim did not expect me to break 1:30 on this race and he knew about my calf issue. I was 3rd in my age category.
It was perfect day for running, temperatures in 50s and Summer Breeze from Pacific Ocean was drying the sweats from runners. This is my 2nd race with Brazen Race organizer group. They do a great job in selecting the flat trail, chip time, posting result on internet, free photos, and really good food in the end.
It feels like good end for the running season for me, i.e., 3-4 months of hard training, followed by miler at 5:33, 5 K at 19:27 and key HM at 1:29:10 over last 3 weeks; learnt something about mental toughness. May be time to slow down and recover, and may be run something at end of the year or early next year.
One of the directors, I used to report into, retired on August 2. She had her best Half Marathon at 6:57 min/mile pace. When she told me this 3 years ago, I could not even run 1 mile at sub-7 pace. So at the time, this was not even my goal. She ran 5 HM, so I thought, I could probably do that. And that was that. However, at times, I used to think, how it would feel like to run that fast, for whole Half Marathon ! Now I know, extremely painful, after completing it in 1:29:10 @ 6:49 pace. Trip to rest room are a major hurdle; anything I do, which require flexing calf, is huge pain.
I almost did not register for this race as I was thinking of running Marathon on August 24. Last Sunday, during my long run, which was one of my key work out, I pulled my calf muscle 12 miles into the run. Harder part of the run was over (which was running tempo intervals sub 7 pace). Had to make up my mind whether I should run another 3 miles or walk. Then I thought, that in most of my races, over 10 miles, I always have some similar issue, and I should learn to run in pain. This could have led into major injury, as a runner, you want to avoid that at all cost. But such opportunities, to running on pulled muscle, comes rarely. Ummmm...what to do ?
Hoping that it would not become major injury, started running along with my running partner and guide Jim, I thought it would be a good recovery pace, since both of us ran a good 5 K previous day. Boy, I was wrong. Jim did not know about my pulled left calf muscle, and decided to speed up last 3 miles. Well, while keeping up with him, my body and mind were learning to run in discomfort. This sure came handy on race day.
Yes, about 5 K, a day before my fateful long run (July 27), I had 19:27; another PR on track; and a week before that, I ran my first mile race, so that was an easy PR. Since I read 'Once a runner'; I wanted to run a mile; and was very satisfied with 5:33. These two results were very satisfying, since my training was more gear towards Half and Full Marathon distance; and practically, had no VO2 max intervals or intervals of shorter distance than 1200 m. All the slow aerobic running was making it happen, so far.
I read another 6 running books in last 3 months. And discussing with Jim, it was clear, to avoid injury at all costs (means do not try to be hero in training runs to go fast); run lot of slow mileage for at least a year; save yourself for key race. In that regard the 5 K and miler were not key races for me, and it was very pleasing to see those times. Key is keep running, get 2-3 months of consistent good mileage. For last 3 months, I am averaging over 9 miles per day. My training has just two intervals at tempo pace (HM pace), no VO2 max intervals so far. This is to build a good strong base for a key race. As with anything, in running too, you want to peak during your key races. Generally, strategy was to have good training of 3-4 months, followed by key race - either multiple shorter races of 1 mile/5 K/10 K over 1-3 weeks OR single HM or full Marathon. And after that you slow down, recuperate, and decide for another 3-4 months period.
Coming back to pulled calf last Sunday, I did not do any intervals, during the week, which is not ideal for a key race. However, one has to adapt, based on where you are. I was not sure whether I should register for the race or not. Left calf was sore, and so through out the week, I kept testing it with slow running of around 8 min pace. Promila made Quinoa and Garbanzo beans, so I was eating them, hoping that would help. I thought it did. I was holding up well, and on Thursday, I register for the race; thinking if calf bother me during the run, I can just jog along for rest of the race and would have my mileage in.
While driving with Jim, who was little disappointed with my last Half Marathon at 1:35:04, he implicitly told me that you better do 1:31 or 1:32, otherwise those weekend work outs, you were just running them too fast. For me, I still did not have confidence, that running 2 miles X 3 (total of 6 miles with break of 2 minutes between each interval at 6:55 pace) could result in 13.1 mile at the same pace. I mentioned, that I had to watch out the calf pull and soreness and reminded him 'avoid injury at all costs' mantra. Jim had a good week and was running well. He is probably the most efficient runner I know, barely lifting his feet, and still ran 1:40 HM.
My major issue with all my races, is that I go in too fast, and lose it in the end. Last 5 K I ran, I was 6:08 pace for two miles and then averaged 6:16. It could be that I have lack of mental toughness to keep the same pace through out or I just have to pace slower in beginning. This is very common for people who race less, with more race experiences, I am hoping to get it right. Even for a mile run, my first lap was 80 seconds.
With injury scare of calf, I was determined that this time I would go slow in beginning. My training runs and recent 5 K times, were indicating that my best pace could be 6:55 pace on this course (gravel for around 9 miles). I set up my watch to show me average pace for whole run and average pace for the mile I was running. I focused only on my form and would look at the watch for only average pace of current mile, mentally that was easy to control than the whole course average pace.
Half mile into race, I looked at average pace, I was doing 6:25 pace; had to slow down to keep it just under 7. First mile still was 6:35, 2nd 6:41. I thought may be it was downhill a bit. And then my left calf muscle pulled. I had to decide quickly, while I slowed down, as what to do, i.e. to pull out of race or just jog along. I told myself, if I do 6 miles today, that would be my regular quality work out for the weekend. Also I tried to think what Yiannis Kouros would do. He is the best Ultrarunner for all time, who ran over 7 marathons in less than 24 hours, on little training; and it is all mind over matter for him. His records, as per other great ultra runners, probably could not be broken. I had to get his heroics out of my mind as they were conflicting with 'avoid injury at all costs' mantra. 3rd mile was at 7:06. Seemed like, today was not going to work out.
This was when I moved into gravel which seemed much easier on calf then the tar road. So kept running, just had a small goal of completing 6 miles at sub 7 pace. Looks like mind was fine with this goal, next three miles were just barely under 7 min pace. Turned around at half way; and just focused on one mile at a time from then on, and to keep pace under 7. Whenever, I would see the 7 min average pace, I would try to speed up little bit, telling myself, that it is just for a mile, and I could just stop after that. Games we play, thought about the record of my director, was probably not going to happen today.
About 10 miles, I hit the tar road, and left calf was screaming again. Looked at overall time for first time in the watch, 68 minutes and some change. Gave myself pat on the back to break 70 minutes first time for a 10 mile run. Then told myself, if I kept another 3 miles sub 7, this pain would be worth the injury and I would not think of Marathon at end of the month. As per Jim, breaking 1:30 in Half Marathon is much tougher than running Marathon under 3:25. Couple of runners past me, and I looked at my watch, I was still doing average pace for 1 mile lap for less than 7 min. Ran into Meenal and Kids who were running 10 K. Meenal was encouraging one of the twins who seemed frozen at that time. Sumeet ran a good race at 2:17 which was a PR for him.
Did not try to dig in in last 400 yards, and finished the race with last mile at 6:55 pace. I was very happy to
It was perfect day for running, temperatures in 50s and Summer Breeze from Pacific Ocean was drying the sweats from runners. This is my 2nd race with Brazen Race organizer group. They do a great job in selecting the flat trail, chip time, posting result on internet, free photos, and really good food in the end.
It feels like good end for the running season for me, i.e., 3-4 months of hard training, followed by miler at 5:33, 5 K at 19:27 and key HM at 1:29:10 over last 3 weeks; learnt something about mental toughness. May be time to slow down and recover, and may be run something at end of the year or early next year.
Awesome results Maneesh, and truly demonstrates your mind over matter discipline. Congratulations! Now, take care of your body because you only get one of those. Cheers! Kathy
ReplyDeleteCongrats Maneesh!! I agree Mind over Body something I am still learning to do!! Amazing timing ! Keep it up.
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ReplyDeleteCongrats Maneesh!
ReplyDeleteNice picture of you and Jim after the race. That was an excellent race, congratulations on the big PR!for you Good sign that you didn't slow much if at all for the last 3 miles. Remember the mantra - Avoid injury at all costs! It really is the way to go for long term development. Risky training and racing is just that. You can get some great results but the risk of big setbacks is higher. We all have to manage our own level of comfort on the risk/reward continuum. For now - RECOVER!!
ReplyDeleteKen
Hey congrats.You have given a very lucid and informative account and actually I feel u could get it published in 3 volumes with just a few more details.
ReplyDeleteHey congrats.Actually I feel u can get it published in 3 volumes with just a few more details
ReplyDelete