Staying the Course

Tuesday, January 26, 2010

Saturday's run was my first Fast Finish Long Run. The idea behind the FFLR is to get your body and mind used to running at planned marathon pace (PMP) when you are tired. I have 4 of these in my training plan. The FFLR's combined with the 2 Yasso 800 work outs represent the marathon predictor component of my training plan. The theory being that if I can complete these workouts according to the plan, then I am ready to run my marathon at PMP.

The way the FFLR works is to run the first part of your long run at your normal long run pace. Then finish the run with several miles at PMP. Here's what my FFLR plan looks like:

Week Miles at
Long Run Pace
Miles at PMP FFLR
Total Miles
7 10 7 17
5 12 8 20
3 10 8 18
2 6 6 12

Because the FFLR is a predictor workout, my success will have a major impact on my confidence. As a result, I wanted to give myself every chance to be successful without short changing the workout. I decided not to run on the trail this week. That would allow me to eliminate weather, hills, conditions (like snow on the ground) as variables and just focus on running my PMP for 7 miles. I mapped out a 10 mile loop from my house with moderate hills (I can't run anywhere without running hills) and then planned to run the last 7 miles on the treadmill in the basement. As much as I dislike treadmill running, I really felt this gave me the best opportunity to focus on the workout objective and to not have to worry about the conditions outdoors.

Diane set up the DVD player with Disc 1 from Season 2 of 24 and I laid out the clothes I would change in to when I came in from the cold. I also filled a water bottle and had it setting in the treadmill cup holder. Then I dressed for the outdoor conditions (30 F - low 20's with the wind chill), strapped on my hydration pack, verified I had 3 Clif Shot Gel packs and headed out the door.

The 10 mile warmup really went pretty fast and was very enjoyable. I generally don't have any issues with leg fatigue in the first ten miles and the pace was easy. There were some hills, but with no snow on the ground, they were actually a bit of fun. Although the temperatures were a bit chilly, the sun was shining and it was nice day to be out for easy run. I kept telling myself I was warming up. The real run was coming when I got home.

And then I got home. I ran up to the front door, then quickly headed down to the basement. I didn't want to rest, but I was sure glad to take off the sweaty gear from my 10 mile warm up. I put on my treadmill gear, put my shoes back on, pressed play on the DVD player and jumped on the treadmill. In true perfectionist fashion, I had planned to run about 5 seconds faster than necessary. The pace wasn't too bad, but I couldn't hear the DVD. So I jumped off the treadmill, leaving it running and went to figure out why I couldn't hear anything out of the home theater speakers. There was sound from the TV itself, but that really can't be heard over the treadmill. Then I tried to turn on subtitles. There weren't any. I don't think you should try to solve home entertainment problems after a 10 mile warmup with the treadmill whirring in the background.

Completely frustrated I got back on the treadmill (I only missed 1:30 and planned to tack it on to the end). About 10 minutes later Diane came by and tried to fix the sound issue. No luck. But it didn't matter anyway since I had no idea what was going on in the show. So then she went and got Superman III and put it in. She turn on the subtitles, but as it turned out, I couldn't read them. The whole thing was just aggravating. Actually, I think the pace was the key ingredient in the aggravation.

I wasn't winded, my breathing was pretty comfortable and my heart rate stayed in a range below my tempo runs. But I really had to focus to keep my legs going. That seems to be the issue with these longer distances. At least for me. I eventually decided that I didn't want to watch a movie or TV show anyway. I really just wanted to focus, relax and keep moving. The decision to move the 1:30 to the end of the run was a poor one from a psychological standpoint. I kept watching the miles go by, waiting for my goal of 7 miles. And when it finally got there, I wasn't done - I had to go another minute and 30 seconds. But I made it. And it felt good to have run at that pace.

I think I accomplished the objective of the workout - a good long warmup to get me a little tired, then focusing on running 7 miles at my PMP. And I felt confident that I would be able to do 8 miles at PMP in two weeks. That's 2 predictor workouts successfully completed. I'm beginning to believe that I can do this. Hit my planned pace at Napa, that is. The physical training is important, there's no question about that. You've got to have an appropriate base of training. But the mental preparation may be what makes the difference. Workouts that challenge you to keep going not because the pace is fast, but because the workout is long.

I suspect I will reflect back on many of these workouts during the last 10k at Napa. Remembering being very tired and yet persevering. Knowing that I can still run at my PMP when I'm tired. Knowing I can because I have done it before.

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