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Need Help dissecting marathon failure

triyoda · 2009-04-24T19:51:03-04:00

SO I recently ran a very disappointing 3:12 at Boston. This despite by far my biggest training volume and best training plan. I am asking for your help to figure out what I need to do to get this right. I will provide all the detail I can in the hopes that it can provide answers. Marathon PR, Boston 2005 (2:58:50, 1:24:58 for first half). I ran a 1:16:15 at NB HM 4 weeks out and my best 10 weeks of training I averaged just over 50 mpw. No MP work, probably 5 or 6 good tempo workouts. No runs over about 18/19 miles. Last Spring I ran Vermont City in a disappointing 2:59:50. Training was similar to Boston in 2005 in terms of volume. No runs over about 18/19 miles, but I did a few bike rides, including a couple of hard 40 - 60 milers. Did a 34:04 10K (James Joyce) about 4 weeks out in 34:02. I went out too fast in the mary, 1:23:03 half and "maintained" to 20 miles (2:08:33) and then just was gassed. I realistically think I was in shape to run about 2:52 (of course before the race I thought I was in 2:45 shape, reason I went out so fast). Boston 2009: I was inspired (honestly) by how much some people on this board run and really wanted to try do some miles. Was generally using the Daniels B plan, but I cut it down to 21 weeks instead of 24 and my mileage goals were not as high as his. No cross training, I was going to just run. After a 54:10 15K in early November I took a few weeks off and started training. Here is my weekly mileage. 40 45 50 55 60 50 (climb Mt. Washington, not included in mileage) 60 65 70 57 66 62 60, race HM 1:15:41 (PR) 57 71 65 (climb Mt. Washington, not included in mileage) 50 63, race 5 mile 26:57 (PR) 52 47 taper 26 taper Race Day I had to back off the intended mileage a few weeks here and there as I just felt like it might be a bit much. I did 3 20-21 mile runs (first time I ever did over 20 in training. Besides the three 20 milers, I did 9 runs between 15 and 18.5 miles. All easy mileage was about 7:25 - 7:45 pace (HR about 142 - 144). A few key workouts were 12 miles, w/ final 10 at MP 16 miles, w/ final 8 at MP 17 miles, w/ final 10 at MP 16 miles, w/ final 14 at MP (about 16 days out from Boston, lat hard workout) MP was HR of 158 - 162, which disappointingly only got me to around 6:30 per mile pace for the MP workouts (they were on rolling to hilly routes with wind). The last MP workout felt kind of labored, but I was getting ready to taper so I did not feel alarmed. When I did tempo (172 HR)I think the pace was between 5:45 and 6:00. The only time I really measured distance was a 6 x 1 mile tempo (w/ 60 sec rest), and I hit times in this range. I didn't race much and when I did I was not rested, did not feel particularly good, but still ran 2 PRs. Never really felt good during my taper, just flat. I did a little MP work in the taper (3 x 1 mile and 3 x 1000 in the final week) and an easy 12 miler the Sunday before (7 days out). Race day felt okay. Did the first mile in 6:53 and did not feel spectacular. Cruised along a 6:30s, feeling okay (not great) and hit the half in 1:24:58. Thought I had a reasonable chance to run a PR at this point despite the last few weeks not being great. Got to about 19 and the IT bands started getting tight. Still made 20 miles in 2:11 and then it just got bad, punctuated by 15 minutes to "run" the final 2K. So I see two main issues (maybe you will see more). One, I just never "felt it" during my training and the taper was flat. Still managed two PRs, although I would love to know what I could have done if I felt good for those races. Very disappointed after putting in what I felt was a lot of effort. Was it too much? Still could of had a decent race if not for two... two, IT band meltdown. I have periodic tightness in my IT bands but not like this. I do stretches and was getting massage once per month. I am attributing meltdown to the cool weather and my stupid failure to use heating rub (I forgot to bring it race morning) which I pretty much always use for races over 10K when it is less than 50F. Any thoughts on (1) or (2). I would really love to run about 2:40 - 2:45 (who am I kidding, I would love to run 2:50 at this point) and think I have the tools, but I am just not doing something(s) right.

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triyoda

Anonymous Poster

17 years ago 04/25/2009 12:26pm EDT
re: OneMoreTime

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The funny thing is when I just checked the results, I actually ran the 10K in 34:06. It seems like I am not even as fast as I think I am.

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