Sunday, November 20, 2011

Cringing as I think of Goals for the Las Vegas Marathon

As today has unfolded I have been thinking about whether or not to post about goals.  I have been known to set the bar too high for myself.  At times a good thing, at others setting myself up for disappointment.  I have set goals that were unfair to myself.  This concept is a healthy thing.  I think of this problem as a root of failed health all around the country.  People who forget that striving for better pertains to them.  I am constantly reminded at how awesome it is that people with lives and families and things still do speed work, they still repeat hills, and other training that the average person just doesnt get.  I love it.  I love that only a few select people really know what work I am doing.  I love that people out there are busting their butts just to get better and they do not have a "real" competition.  Got off topic.  The goals.

A Goal:  4:15.  That is a 9:43 pace.  My Vdot said 4:15 so that has been my goal.  "A pie in the sky day" is what Karl said.  This goal is gonna take some guts.  Not only will it be at that pace but it means that I cannot walk.  I have yet to prove that to myself.  My training has not really supported this goal but it is close.  I am going to give it my all to keep this.

B goal:  4:23.  That is 10:00 pace.  This would be an hour PR at this distance.  I really, really want that.  It will be tough and again will come down to guts in that last 10K.  We always talk about the 1st race as the race just put in there to get you tired and then the real race begins.  The only "concern" that I have is what I am feeling like when this time comes.  I am practicing mental imagery on keeping my mind clear, and my body calm and rely on the hurt and pain I have endured/overcame to act like I have been there before.  Because I have.

C goal:  No walking/4:30 and beat the time cut off.  I dont think I will get picked up because the times dont add up for the race people.  I know that I can get through the first half in the allotted time no problem...but will they shut it down when they say they will?  Does not make sense.  The amount of turns and the afternoon/evening start time may make for lost time.  I feel like I can run anywhere, anytime, in any conditions, and at any time of day.  Bring it on.  Here is how my week went:

Monday-Rest.  I met all mileage goals and got all my specialty/long runs in so I rested.  It was a hard week anyway.
Tuesday-Rest.  With the start of track season and taper and all I decided not to fight to find time to run.  There is no running with the girls now.  The first 2 day stretch off I have had in a long time.  Kinda nice.
Wednesday-5 mile easy.  Just got a easy run in while the girls went easy.  Sully and i enjoyed sunset park.
Thursday-Rest, I am going to have find a way to get a run in with practice/work in there.
Friday-10 mile under 9.  I thought it would be a fun thing to see what I can do.  While I ran the first mile I thought what if I can do both?  Progression and under 9, keep that real tight.  Here are my splits: 8:59 (under 9 right? lol), 8:54, 8:52, 8:48, 8:45, 8:44, 8:42 (this is where the hill was and the terrain stays slightly more uphill then Las Vegas Blvd), 8:48 ( I was trying to keep this pace up hill, lol), and 8:53.  I was battling and went to the place I know I will be in a few weeks.  I am proud of that but I wonder how long I could have kept that pace.  This is the kind of workout that I need to make more common.  This is a character builder.
Saturday-  Hill repeats.  I have been curious.  I have run this hill on High Mesa in the past and I wanted to see what I got.  I ran it twice.  It is a 600 ft gain in 1/2 mile.  I had mixed success.  Although I ran it twice, which, I couldnt do before, I had to walk some.  Quads and lungs on fire.  I also had some shoes on that were of no help.  My feet were sore.  I got a good rhythm and I am loving that strategy for tackling hills.  A total of 6 miles.
Sunday-Long Run.  A 14 miler was cut short.  I wasnt into it.  I just didnt feel like it.  I got up to run with the girls for practice and didnt feel like it.  My feet were sore and I had other things going on and I just didnt want to put it out there today.  I am on taper and I just cut it short.  It was 8 miles at 9:21 pace.  I was with the girls and with sully and I just didnt have the "thing" to stay with the plan.
Total:  Weekly mileage 29 miles,  supposed to be 37.  I had a good specialty run, I cut my long run short and the weekly mileage was down.  Just a weird week.  Only 1 day of practice next week, off to california for the holiday where I will run a 5K and a 10K.  No worries Karl I will behave.  Quote:

“Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes.”
 Buddha

When the first race is over, what do you have left?

3 comments:

Karl Stutelberg said...

Ron
It takes some guts to not only put your goals down on paper but even more to post them for the world to see. Most elite runners won't talk about their goals in an interview. The canned answer is, "I just want to do the best I can on the day, and hopefully it is enough."
Best advice: Remember, the marathon is just another LONG training run, and it should feel that way for at least half the race. Even the best (although they appear to be flying) are running easy for them, trying to stay relaxed, knowing they COULD go faster, but shouldn't.
"I cannot teach him. The boy has no patience" --Yoda
"He will learn patience." --Obi Wan Kenobi

Your marathon should feel like every other LONG run you have done so far.

By the way I love the idea of Tempo runs as "character builders."

Two weeks to go!!

Michelle Heinhold said...

I think your goals are right on! I have been following your training, and you have put in a lot of hard work. I think you will be able to run 4:15. I may not be a pt or medical expert, but I do know a lot about the mental part. It's very important you keep up the mental imagery; this will help you tremendously in the race! Good luck and have a great Thanksgiving!
Michelle Heinhold

Walt said...

Ron,
I say you can break the 4:00 before you know it.