Monday, November 24, 2014
4 Weeks, 2 PRs
In four weeks, I set two new personal records. On October 19, I ran the St Louis RNR half-marathon in a time of 1:32. Broke a 14 year personal best! Then last weekend, on November 15, I ran the Tunnel Hill 50 mile trail race in a time of 9:04. Another personal best, but this one was only 2 years old. I'm very happy. These were two very different distances on different courses and I crushed them both. Even more encouraging, I think I could have run better in both events. I hope to break both of these fresh PRs with new ones next year.
Why the better performances? I did a lot of basic aerobic running this spring, summer, and fall. Maffetone style low-HR training was my bread and butter. I started to add a weekly tempo run (3 miles at tempo HR) to my training and that helped to increase my speed. The last few weeks before the half-marathon, I changed the tempo run to 1-mile repeats in a last ditch effort to instill speed into my legs. I think it worked. I knew exactly what tempo pace felt like. I knew, within a beat or two, what heart rate caused me to begin breathing hard. In the half-marathon race, I stayed right below that threshold. In the 50 miler, I stayed well in the aerobic zone from start to finish. With age, I'm training wiser and racing with more discipline. I like my future.
What's next for this old ultra runner? Right now, I'm registered for the Clinton Lake 30-Mile trail race (March 28) and the Illinois Marathon (April 25). I plan on PRs in both races. And the Illinois Marathon should be my Boston Qualifier! Can't wait for 2015. Many personal records will fall...and I'll finally hit that 100 ultra/marathon mark. It's going to be a great year.