What a Difference 3 Weeks Makes

It’s certainly true that it takes longer to recover lost fitness than it does to lose it in the first place. However don’t ever let that put you off getting back into the swing of things if you’ve let your fitness regime slide and are worried about how long it will take you to recover most of it back. Let’s take a look at two 8-mile runs I did; one on Nov 6th (the day of the NYC Marathon) and one today a mere three weeks later.

The TLDR; version of this is that on Nov 6th, I ran 8 miles @10:04 min/mile for a total time of 1:20:37. On Nov 27th I ran exactly the same course in 1:16:23 @9:32 min/mile, which is just shy of my regular long run speed. The temperature was more or less the same (46 degrees today and 52 on Nov 6th) so that wasn’t really a factor. What was a factor was the average weekly mileage for the 4 weeks prior to the run. My average before today was 28.8, whereas my average prior to Nov 6th was 13.7, so less than half.

So here’s a breakdown mile by mile. After starting at more or less the same pace, 3 weeks ago I had to back off that pace quickly and never recovered. Today although I slowed slightly to a steady pace, I was able to maintain it for most of the run.

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On Nov 6th I’m struggling to maintain my usual long run pace. On Nov 27th, I’m almost back to my usual training run time.

Another thing I looked at was my heart rate. Today there was a glitch because my watch was loose for the first few mins so it looks like a spike, but even accounting for that my average HR was lower today, despite a faster run, than 3 weeks ago.

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OK, so this is hardly scientific, and it was only a training run based on how I felt like running. But the stats, and how I felt while running tell the same story, which is after three weeks of gradually increasing mileage after a few months of barely keeping up, seems to have made a big difference.

Nest week I have a 4m race, the final one of the year and my marathon qualifier. It’ll be interesting to see if it’s quicker than the 4m race I ran last week.

Happy running!

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4m Race to Deliver

Two weeks ago I set out to reboot my running after a rather lackluster summer. After that post, I ran 17.5 miles the following week, and I’ve just completed 19.5 miles this week ending in a ‘race’ today. Upping my mileage slowly in readiness for the Fred Lebow half marathon in January is the current plan.

Today I was only hoping to finish within 36 mins, and given my evening runs have been in the 10 mins/mile range was pretty sensible. I finished in 35:08 which is a bit better than I’d hoped.

 

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Fall Races are Best!

I’m back on track to complete the 1000km challenge (You Vs Year on the Under Armor App) and I have one more race in 2 weeks in Brooklyn, which is another 4-miler. My goal is to beat the 35:08 I got today!

 

Happy Thanks Giving All.

Reboot. Restart. Marathon Day.

It has been five months since my last post, and I’ve had a somewhat indifferent summer of running and I’m heading toward a disappointing year. I set out with the best intentions and didn’t have the focus, will power or determination to see things through. My head hasn’t really been straight in regards to many things this year, perhaps I am falling into a mid-life crisis of sorts, but my running is definitely one area I thought I’d persevere. But I didn’t.

It all started reasonably well with 5k and 4m PR’s back in April… but I didn’t push hard enough in the Brooklyn Half Marathon to get my PR (course best but 3 mins short of my half PR). My Queens 10K was respectable, but again short of a PR I set in 2014 by about a minute. After that, I’ve done nothing special and frankly barely keep up the weekly miles to stay still – I’m struggling to maintain 10 mins miles.

Even the relatives easy You Vs Year challenge on MapMyRun / Under Armour challenge is now something I could miss out on. I’m barely 40km ahead of schedule, whereas at one stage I was 200km ahead.

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Just staying ahead of the baseline!

In the first half of this year, I averaged 16 miles a week (no a lot, but enough to maintain a point of fitness). In the second half of this year, I’ve average barely 8 miles per week. Not nearly enough to meet the goals I set out to achieve.

So what now? Well today is NYC Marathon day… I am going out for a run right now, will target 8 miles (a well known course I do) and take a look at my time and statistics Vs other times I have run that exact course, and see what I can do to pull things back into shape in the remainder of the year. I’ll be right back, after that run…

…back! So after a puffing 8.01 miles @ 10:04 pace, I actually feel a bit better about things. First of all, being able to run 8 miles non-stop after a pretty atrocious few months of barely keeping in touch with running, is somehow hugely motivational. My body seems to be telling me, I’m still hanging in there with you!

I have two 4-mile races coming up in the next 4 weeks, the first on Nov 20th and the second on Dec 3rd. It would be great to end the year on a high and set some new goals for 2017.

Also, yesterday I completed my volunteering for NYRR, which means I am on target to be eligible for next year’s NYC Marathon as well as running all of the major Borough Races; Fred Lebow Half, NYC Half, Brooklyn Half, Queens 10K, Bronx 10m and Staten Island half.

Onward and upward…