Saturday, August 9, 2014

Fast Finish


One of the tools I've tried to incorporate over the past couple of years, is the "Fast Finish" Long Run.  Basically I'll try to run the first 80% of my run at a nice even pace, and then speed up a little on the last few miles.  I've found that more than anything else it helps mentally in the final stages of a race.  My thought process is that if I can actually speed up on the final leg of a long run, hopefully that will translate to an even pace in the last few miles of a marathon.

So this morning in 70 degree temps, with 92-97% humidity, and a gusting 2 mph East wind, I ran 21 miles with this approach.  And actually, considering I was completely saturated by mile 5, the run went fairly well.  From my splits on the left, you can see I tried to keep the pace slow and "warm up" for five miles, plus I made a couple of bathroom stops without stopping the clock.  I then stayed around a really fairly smooth 7:05 for the next 11 miles.  Finally I dropped below 7:00 for the final 4 or 5.  And considering those last 5 miles were on the hilliest portion of the course (by design), I was fairly happy with my pacing.

I was kind of worried when I started the run because I was STARVING!!!  I used to use the phrase "Starving like a P.O.W." all the time, but I just finished reading Unbroken by Laura Hillenbrand (about American Hero, Olympian, and WWII P.O.W., Louie Zamperini), and frankly now, it just seems insensitive.  Anyway, I didn't really do a great job of fueling up yesterday, so I was really happy that I got through it in the shape I did.

Plus, when I started, my legs were still a little fatigued from the race last week, and a tough week of training, but I'll recover for a couple of days, and really load up on protein today, and I should be fine.  Anyway, it was a pretty good outing, all things considered!
... be great today!

18 comments:

  1. Great job, Papa J! I had a great workout this morning too!!!

    Love,
    Savannah

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  2. Awesome Jim. As much as I have tried on my long runs, I've never been successful doing the fast finish long run. I tend to be a fast starter (no matter what) and I drag myself to the finish. Even if I start slowly I think the gradual fatigue on my legs makes it tough to pick up the pace. No matter how fast you are running, it is still "time" on your legs.

    I think your training times indicate that you are going to have a very nice race in Pocatello assuming the Weather Gods give you a nice deal. I've heard nothing but good things about that marathon.

    Keep up the good work and I enjoy reading your blog.

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    1. Thanks Eddie, I think and are the reverse of each other - I think fast finishes are easier for me because I'm such a slow starter - I really have trouble ramping to speed

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  3. This is definitely hard to accomplish, especially in humidity. Oddly, I find a fast finish easier the longer the run. I think I am just kind of over it and ready to hurry up and get home if I've run 15 miles or 18 miles; for 7 or 10 miles I'm not as likely to push myself.

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    1. It wasn't easy Grace, but I agree, I think it's a little easier once you get ramped up to speed

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  4. Nice job pushing through that wind storm.

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    1. Ha, thanks Randall, you're the first one who commented on that ... and thought it was a pretty funny line

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  5. Great Job Jim!!! And I read "Unbroken" and don't think that was insensitive, however I am not very PC.... I am impressed that you didn't stop your watch for your breaks and maintained such consistent paces!!

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    1. Thanks Beth, yeah - I'm not very PC either, but I kinda felt bad about that one

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  6. Loved "Unbroken". I'm nervous for the movie...hoping they don't screw it up.

    I'm with you...start out slow and can't bring myself to speed up. nice job!

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    1. Thanks Tess, yeah we are so excited for the movie and we both actually tear up a little watching the trailer - it's going to be really tough to even come close to the detail in the book

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  7. You are an amazing runner. I can't comprehend what you do but it all looks good to me. I loved Unbroken. Not sure I am going to see the movie.

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    1. Thank you - we'll definitely see the movie, I just hope it measures up

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  8. I'm reading Unbroken at the moment after that comment you made last week and hearing that another running blogger had read it and loved it. Not sure that I'd call him a hero yet - maybe naughty little boy - but I haven't got that far through the book yet and the heroism may still lie ahead.

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  9. I just downloaded that book. Looking forward to reading it! And GREAT times on your run! WOWSA!

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    1. It's a great book Michelle, and thanks for the nice comments!

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