blueollie

Paying the price for a double…

Today: absolutely perfect day for a run/walk. So I started out with a run..it was too tiring so I switched to a leisurely run/walk (jog the uphills and downhill, walk the flats) and toured my lovely 5.1 mile course. Barely broke a sweat.

I knew that I’d pay a price for this weekend (4 mile 37:20 Saturday, …yes, that used to be my recovery pace, 2:47 half marathon powerwalk on Sunday)

So I looked backwards to see similar doubles in my past:

1998: 19:53 5K on Saturday, 1:39 half marathon on Sunday…2 weeks prior to the Quad Cities Marathon
2000: 44 minute 10K on Saturday night, 1:42 half marathon on Sunday (National Capital races in Ottawa, Canada)
2000: 21:43 5K run on Saturday, 1:40:50 half marathon on Sunday (first part of a relay)
2002: 1:06 10K racewalk (judged) on Saturday, 6:22 50K powerwalk on Sunday
2003: 30:43 5K judged racewalk on Saturday, 2:17 half marathon powerwalk on Sunday (this one drained me; both were hard efforts)
2004: 28:59 5K walk on Saturday, 7:15 50K walk on Sunday
2008: 25:13 5K run on Saturday, 2:25 half marathon powerwalk on Sunday (cool weather)
2011: 27:45 5K sun on Saturday, 2:22 half marathon powerwalk on Sunday (cool weather)
2012: 33:52 4 mile run on Saturday, 2:30 half marathon powerwalk on Sunday (sort of warm) Ratio: 4.44
2012: 25:27 5K run on Saturday, 2:24 half marathon powerwalk on Sunday (rugged IVS course)
2013: 25:31 5K run on Saturday, 2:27 “run” half marathon on Sunday
2014: 25:53 5K run on Saturday 2:24 half marathon powerwalk on Sunday (cool)
2017: 37:22 4 mile run on Saturday, 2:47:22 half marathon powerwalk on Sunday (hot). Ratio: 4.48 (consistent with 2012, no?)

Bottom line: in addition to my becoming increasingly slower, recovery from these doubles is becoming harder.
I thought I might claim “weight” as an excuse, but even in 2004, when I was walking my best, I was about 5-6 pounds lighter. That is a difference, but not that much different.

Where to go from now: train for a fall walking marathon; make that my first priority. Reduce running to 3 times a week, keeping it short, with perhaps a little “pepper” . Key workouts: longer, slower workout (weekend), harder, medium-long workout (midweek), some repeat 1-2 miles to get readjusted to 12-13 minute per mile walking…rest is recovery. Keep up the squats.

Add some half marathon tune ups (3 more plus a 15K) to ramp up the pace a bit.

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June 6, 2017 - Posted by | marathons, running, walking |

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