4 weeks of 50K training done! <<~ Gah!! A bunch of numbers.

It's been a while since I have posted anything training related, so it's time to make some updates! 

I can hardly believe I have 4 weeks worth of scheduled runs to post about. It's been a LONG time since I followed a race training schedule. What a blessing it is to be aiming for a race goal!

Here is (was) the plan for May.

Week 1:

4 Easy 6mi 8:43

5

6 Quality Session: Easy 7mi w / 6 strides

7 Easy 6mi 8:43

8 Easy 7mi 8:43

9 Easy 5mi 8:43

10 Quality Session: Easy 8 w / 6 strides

39.0mi

The first week pretty much followed the script.  Things started off feeling way too easy, until the reality set in that I am now running 6 days a week (and not 5).

22 (repost)

I pulled this post last night when I realized I had more I wanted to add- sorry for anyone inconvenienced.

Monday I went out for my long run. I wasn't sure what the best strategy would be for it, even to the last minute. The idea I went with was to get in 22 miles.

Considering it's less than 4 weeks to Eugene, that is perhaps the best time to get in the longest/hardest run for a training cycle (using my own logic, which might be full of folly!). This leaves time for a body to absorb the stress of the workout before the race. And if it was a fail- plenty of time to have one more crack at it.

The biggest question I had was whether or not to try to run any of it at marathon pace. I could think of several good reasons for doing it, but also a few against. Thank you to EVERY person who posted their thoughts regarding marathon pace training on my last post. Each comment was helpful!

I have only ran at marathon pace in training once before- and that was in this cycle a few weeks ago. It makes sense to me to practice hitting and holding on to a pace you plan to perform at. Mostly, I see it as a confidence booster of a work-out... When you feel it in a race, you can reflect on how you ran at race pace, un-tapered and without race adrenaline. That's the psychological side.

The physiological side is different. I am not persuaded that the MP workouts add to stamina or endurance. Some might even say that they are an "easy run done too fast" to be a really good long run. There IS more wear and tear on me for having done this workout than if I had done a slow long run. But dang it, I am happy I did it! I might do my next one at easy pace, just to get plenty of time on my feet. I'll probably wait again until the day of that run to decide.

I didn't run Tuesday. A day off before my long run makes me antsy to get out there the following day, but I have faith that a rest day will be a good investment. 
***

For Believers...

I've had several people on my mind dealing with injuries, family issues, doubt, worry, health issues and was praying for some of those folks while on my long run. This verse comes to mind :

2 Corinthians 12:9-10

But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.

***

CRUNCH TIME: 4 weeks to Eugene / Review on Brooks Ghost 4 shoes

Training stuff
Since returning to running after the second hiatus/knee mystery, I have been able to get in a 20 miler and two solid threshold-paced runs. Running is going well, though at a reduced mileage from where I had planned to be when I started this training cycle. From Friday the 23rd to the following Thursday, I managed 63 miles.

My legs are getting stronger with each faster or longer run I do, but they are certainly begging me for recovery between those runs! I have been unconcerned with my pace on these easy runs, and just focus on keeping my heart rate at less than 80% of max. I don't measure my progress as a runner by my easy pace. What matters are the races!

"Plan B" progresses

I am trying to structure my remaining two 20 milers about 10 days apart, with a medium-long run and 2 faster days in between. This is all a "grand experiment". I have no idea whether the speed days will be T pace, MP or 5k pace.  My knee feels like it is at about 90%. I still have lots of questions about that, and what is "safe" , yet challenging enough to regain lost fitness before it's time to shorten all my runs.

My biggest question for the next 4 weeks is whether to run marathon pace in my long runs or try to work it into different workouts. I am grateful that that is my biggest question- not whether I will try to race or not. Lord willing, it might stay that way!

What are your thoughts about marathon paced training? Do you train at MP for your long runs or other workouts?

***

Ghost 4 review 

I started wearing the Brooks Ghost 4 after my pair of Ghost 3's saw their last run- in August 2011. Now I've been through several pairs and a review is overdue!

Brooks says: 
"Now friendlier than ever, this super-balanced wonder is at the heart of our Neutral collection, making it the "go-to" shoe for a plethora of runners. Now with Brooks® DNA, the new and improved Ghost 4 adds customized cushioning to its already generous comfort arsenal, plus Omega flex grooves for extra flexibility."

I say:
This gem of a distance shoe has been overshadowed by the snappy new Brooks Pure Line.

These are my standard shoe. I would wear them for every run if I didn't know that there were shoes designed for races and speed work! At 9.3 oz and $100, they are heavier than my speed shoes, but still lighter than other "heavy trainers" on the market (adidas Adistar Ride- 10.2 oz, $145).

Like all Brooks shoes (excluding the Pure line, which are all 4mm), these have a 12mm heel-toe offset. I find the toe box roomy enough, but these are also available in widths.

Pro:

• One problem I have had with some shoes is that the part under the ankle can sometimes be too high, causing a rub. Not in these! 
• Truly, I feel like there is enough flexibility that I usually use them for tempo (threshold!) runs and sometimes for speed drills. I will most likely wear them for my marathon in April.
•  Another thing I love about these is that I can get 400-500 miles between replacements. (With other shoes, I have had the rubber outsole wear off after 200 miles or less.) 

I still have a pair this color (my favorite) in rotation, so I decided to try a pink pair.

Con:

• I have high arches and might try adding an arch support to these, but I believe most will find the arch support adequate.

Note: Brooks states in their shoe advisor to order a size larger than your usual shoe. 

Although I am truly grateful to be sponsored by Brooks, I am not asked or required to review their products.