===== Week 16 =====
Comments: At the Indy 500 Festival Mini-Marathon, up to thirty-five thousand participants will line up in corrals from “A” through “Z” along Washington St from the Indiana State Museum to the Indianapolis Arts Garden. I’ll line up in corral “E” at West St. To reduce crowd density during the event, participants will start in five separate waves from 7:48 am through 8:45 am. I’ll start at the back of the first wave and begin my race at 7:52 am. The course is White River Pkwy, Michigan St, Holt Rd, 10th St, and Main St to the Indianapolis Motor Speedway, once around the track, and different sections of Holt Rd, 10th St, Michigan St, and White River Pkwy to New York St and Military Park. I’ll end my race sometime between 10:02 am and 10:07 am.
Raw Data: On 27-Apr-2015, I ran a distance of 3.1 miles at a pace of 9.6 minutes per mile on a treadmill. On 29-Apr-2015, I ran a distance of 4.4 miles at a pace of 10.4 minutes per mile in the neighborhood. I listened to music by Rush. Both of these runs were easy runs, keeping myself fresh for the race.
Analysis: My long run had a distance of 4.4 miles and my fast run had a pace of 9.6 minutes per mile, with total runs distance of 7.5 miles. I don’t really have training program goals for the final week, except avoiding fats and fiber and getting plenty of sleep. My total distance for the entire training program is 285.8 miles.
Noteworthy: My traditional training program goals have a huge number of miles for other runs distances each week. The strategy behind the goal was to simply accumulate a massive number of miles during training. Although I easily achieved most of the long run distance goals, I seldom achieved the other runs distances goals. My running slowed significantly this year during the peak of training, when I reached total runs distances of twenty-five or more miles per week, and I think my body has a limit that I need to respect.
===== Week 15 =====
Comments: I set my race pace goal this week, which is a task that I intended to do last week. During my long run, I paid special attention to every part of my body, from feelings of muscle fatigue, rates of breathing, and levels of perceived exertion, and decided that 10.6 minutes per mile was my optimum pace right now for a mini-marathon distance, I ran each of the first nine miles extraordinarily close to that pace, then made a final kick in the tenth mile to bring my average pace for the session to 10.5 minutes per mile. My plan is to run the first half of the Indy 500 Festival Mini-Marathon at a pace of 10.6 or 10.5 minutes per mile, and then hope the excitement and motivation of the event will let me maintain or even increase that speed for the remainder of the race, once I leave the motor speedway and head back downtown.
Raw Data: On 20-Apr-2015, I ran a distance of 3.9 miles at a pace of 8.9 minutes per mile on a treadmill. On 22-Apr-2015, I ran a distance of 5.1 miles at a pace of 10.1 minutes per mile in the neighborhood. On 25-Apr-2015, I ran a distance of 10.1 miles at a pace of 10.5 minutes per mile from the suburb where I live to a historic former town and back. I listened to music by Mickey Hart, Spyro Gyra, and John Mellencamp. The weather during the long run was breezy with temperatures in the 40’s F, and felt comfortable. After completing most of my outdoor runs this winter in sub-freezing temperatures, I don’t need warmth to feel comfortable. If temperatures during next week’s mini-marathon are actually warm, I might suffer.
Analysis: My long run had a distance of 10.1 miles and my fast run had a pace of 8.9 minutes per mile, with total runs distance of 19.0 miles. My traditional training program goals for long run and other runs distances in week 15 are 8.0 and 12.0 miles, respectively. I achieved one of the goals. I’m still rethinking my traditional training plan goals for other runs distances, as emphasizing speed during my fast runs seems to be having better results than simply accumulating a lot of miles during all my running sessions.
Noteworthy: As I began to taper this week, my speeds came back, as I hoped they would. This week’s indoor fast run was tied for my fastest pace of the past several years and this week’s outdoor long run was the absolute fastest pace of either this year or last year.