Swimming – 3/4/2015 (After submitting a swim data spreadsheet) I have always noticed you have a very consistent repeatable pace, you don’t fade much, if at all– your fast pieces are more variable, which I feel like is an artifact of thinking– the first fast swim, you just get after it, then I’m guessing you start thinking about technique or what to change…that sort of thing
I’ve been thinking a lot about where and when to focus on technique a lot lately, and I think (and research supports!) that thinking intently about skill practice during the slowest work (drills, recovery) will develop the skill, thinking about one quick element at a time during consistent, repeatable work will integrate the skill, and just picking a target on the wall and going there is the what to do to go fast– with fast, more thinking = more slow responses. The skill, as it is learned, will be integrated where it is most useful– repeatable pace efforts– and the fast work will benefit the neuromuscular firing response, which will, in turn, benefit the useful consistent, repeatable swim
This is cool stuff, I just want you to know I prioritize your swim over precision here– if this becomes a distraction, I’m good with a more spotty report– if I get early, middle, and late I can work with that too. I just want you to be able to immerse (pun intended) yourself in the effort and the learning
Thank you for this!!
RE: 5 Weeks Left until the Marine Corps Marathon
Getting closer– cool!
I like the end of run progression from 20 to 20– it looks like you were more comfortable in the ending distance There are lots of opinions on the long run and the taper. The plan you are describing is probably the most conservative– which isn’t a bad thing, and it will get you to the finish line, but, what I am hearing in your words is that it will get you to the start line with more doubts than confidence. HOWEVER, it’s a risk/benefit analysis. There is always risk with the long run, given the fatigue it imparts.
IF, huge IF, you are feeling strong, without any nagging aches and sub-injuries, you have time to do and benefit from one more long run– looking at the time on feet for your past 2 20s, what I would say is one more 20, finish, rest, refuel, then, that evening, go out for another 30 minutes (whatever distance you cover– it will be a trot vs a run). It becomes a 22-23 mile day, but with a little less risk of running on fatigued legs. Then, the next weekend is a 14 miler, with 2 miles of a little, just a little faster than marathon pace in the middle, and the week before the race just do an 8 miler, steady and confident. I would suggest using the last 2 longer runs as practice going through a pre-race rehearsal, including how you eat dinner the night before, your wake up time, your breakfast, visualizing the day, and starting your run at the effort you want to start your MCM day
If you are feeling nagging stuff, or near injury pains, follow the plan you are following and be confident that the extra healing will be of more benefit than the risk of going long when you have done so, and done so well, still making the last 2 long runs race rehearsal days
Did you have fun at the Runaground? That one has always sounded fun!