5K Benchmark Test

If I can run the 5K in under 24 minutes, I will proceed with my goal time of under 4 hours for the marathon. This is actually a high hurdle to clear: that means a 7:43/M pace for 3 miles. Recently I ran a 7:40 mile, and I have done it as quickly as 7:10, but finishing in under 24 will mean that I have shaved quite a bit off my 5K time. Perhaps I should revise to say:

If I can comfortably run the 5K in under 24 minutes, I will proceed with my marathon goal time of under 4 hours.

If not, I will move to a sub 4:10 marathon plan. This would mean doing mile splits of 9:30/M, which is quite doable for me. I think I would end the race fairly comfortable if I did it that way. After all this training, however, it would be cool to put up a nice time. I like the idea of having to earn it by getting the sub-24 5K.

Craig's formula for 23:59 in the 5K predicts a marathon time of 3:54. I would be delighted with that time.

Sub-4 Plan

• Splits as close to 9:00 as possible
• Any splits below 9:00 = immediate 1 min walk break
• No more than 3 miles without a walk break

First 10 miles

• Keep splits at 9:00 like the Crim; NO FASTER!
• At least 3 walk breaks
• At least 3 water bottles
• 4 GuChomps
• Stretch at the end
• Goal time = 1:30 (no faster!)

Second 10 miles

• Keep splits at 9:00 like the Crim; NO FASTER!
• Bathroom break when you can
• At least 3 walk breaks
• At least 3 water bottles
• 4 GuChomps
• Stretch at the end
• Goal time = 3:00 (no faster!)

Final 10K

• Try for 9:00/M pace
• At least 2 walk breaks
• At least 2 water bottles
• 2 GuChomps
• Goal time = 59 minutes or less (pace can increase to 9:30)

20 MILES!

UPDATE: I did it! I ran 20 miles!!!! Ran with Townes from work, and it was great to have company for such a long run. I feel so much better than normal because we did a slower pace than I usually use for long runs--which is GREAT! Quite a feeling of accomplishment.

Well, things are mostly back on track, and tomorrow I will run 20 miles. I was back on the regular schedule for the entire Week 13 program. And I even had a cold! But I did bag it a couple of times: I shaved 2 miles off an 8 miler (only did 6) and 1 mile off a 5 miler (only did 4). That's compensation for being sick, I suppose. I also was really dogging it until this morning.

My 5 mile pace run this morning felt great. I did it with 8:40/M pace, and I took 3 walk breaks. While doing the pace run, I came up with a walk break strategy for the marathon. I think this one just might work.

• Take a 1-minute walk break at least every 3 miles.
• Take a 1-minute walk break after every mile that is faster than 9:00/M.

Practically, I can see this working. First, it means I won't go any farther than 3 miles without a walk break. Second, it means that I will compensate for overdoing it if that ever happens. I don't think it's very likely in the first part of the race.

NOTE: I like the way the default setting on my Chrono shows the splits. The total elapsed time is the big one, current splits are counting below in small. Going to be perfect for the race; I am just going to leave it.

20-Miler

Tomorrow, Townes is coming over to do that 20 mile run. She runs at 11:20/M, which is going to be a real adjustment for me. I have never run this slowly. But it will be good for two reasons. First, I lost a lot of training time in August, so I really need to be conservative. Second, it will lengthen the workout significantly, and I think total time is a huge thing for me: after tomorrow, I will know that I can run for 4 hours. In addition to those reasons, it will be less boring.

ChiRunning w/ Danny

There's a ChiRunning all-day workshop with Danny two weeks from today. Cost = $250. I think it could be very worth it, especially with 2 weeks to go before the marathon. Hard to be away from the family for an entire day, but I have been wanting to do one of these with Danny. The following day would be my long rune (20 miles again). I might want to start that super early so I don't miss Sunday with the family. Or, I could take Monday off and do it then. That's a great idea, actually!!!!