Week four of the nineteen week Back Cove 5k Race Series was tonight, and there was a good turn out. There have been over 70 people registered over the past month for the series, which is more than I expected this early in the season.
Today, I went out not knowing what to expect. Since I will be running two marathons this fall, I wanted to see how quickly I could bounce back. I ran the Vermont City Marathon three days ago, and while active have not actually worked out since then. I wanted to see what a fast 3 miles felt like with that little recovery. If I could do that, then chances are I could still use the October 17th marathon with Dean Karnazes as a last training run and still run around 3 hours in New York City.
The first 150 yards I felt perfectly fine. The next 150 yards really hurt. After that, I was working harder than I normally would for the pace I was running, but I was able to keep above a jig jog. I felt fine finishing the 5k course in 19:03, using the first mile as my warm up. I placed third, about a minute behind first and second and about a half minute ahead of fourth. I stood around and chatted with folk as they finished for about 5 or 10 minutes, and then jogged another half mile as a cool down. The cool down was actually quite painful; easily the most painful part of the night. I felt fine after dinner though.
I think the experiment was a success. I am still going to take it easy for the rest of the week. I will try to get another run or two in before next week, but given my schedule I may only manage one. Next week I will start lifting again in earnest, and will probably run about 20 or 25 miles as an extended recovery week. The week after that I will break into the thirties, and begin my summer training schedule. I would like to be averaging 60 miles per week by the time Beach to Beacon rolls around, and I would like to be averaging 70 or 80 miles per week at the start of Autumn. I still need to map out exactly what I am going to do to get there.
You are a nut job.
But a really, really fast one 🙂
It gives me something to do…
How does lifting play in? Are you following a specific strategy?
I followed a much different lifting program prior to this marathon than I have for others, and I think that it made a big difference. I lifted heavier weights than I normally would; in fact, I set a bunch of PRs as I haven’t bothered lifting heavy for quite a while. I also took less time getting my running base up due to having such a good lifting base that managed to translate into the running and propel me forward mileage wise faster than I normally go.
I am going to go into more details at some point in the near future about what I was doing, and exploring what I want to do going forward.
Blaine: It would be interesting to hear your program. I remember in 2004, the Japanese women who won the olypmic marathon were doing 1.5 bodyweight in their squats.
It’s also interesting how less can be more as you suggest in your response.