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" progressesI 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 reviewI 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!
"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."
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.
- 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.|
- I have high arches and might try adding an arch support to these, but I believe most will find the arch support adequate.
Although I am truly grateful to be sponsored by Brooks, I am not asked or required to review their products.