The area already took a beating in a half marathon a few weeks ago and just healed up before I started the test. I had to open it last night to apply some antiseptic and to check how everything was. It's the baddest thing I ever got and I'd say it has injury quality. There are even pockets of water underneath the main blister, a second layer which I wouldn't dare to touch at the moment.
My running ego quickly reached an unanimous consensus with whatever sanity is left in me and I pulled the trigger on the test. Yes it's frustrating but I cannot do much about it now. Let's look at the results:
I'd love to believe that my steady pace is at 03:59 min/k (6:25 min/mile) but that's probably where it only will be in about 2 years time. The test wasn't "steady" was it? At least one part of the system failed, even if it's only my left foot.
If I extrapolate theoretical 5k and full marathon times from that pace I end up showing 16:50 for 5k and between 2:41-2:44 for the marathon which is clearly not my league (yet).
Let me try to simulate how this test could have ended. Mystery Coach suggested to back off 15-20 seconds per mile which I almost achieved yesterday. Last night I felt "pleasantly tired" and today I feel just fine with no residual fatigue left. I assume that I'd have tried to gradually slow down more from here until I am 20 seconds per mile slower than the first 9 test days. The last few days I'd have probably sped up a little.
Altough my first 9 days were likely a little above my steady state I think it's still fair to use these days when calculating the average. That will take the fact into account that I somehow was able to perform upper aerobic running for some time which is a certain strength I guess.
Based on the simulation my steady pace should be in the area of 4:05 min/k (6:35 min/mile). Theoretical 5k and full marathon times would be 17:21 (5k) and between 2:46-2:48 respectively. Without sounding too ambitious I think a 17:30 over 5k is very possible to achieve near term.
How would the stamina build up look with a base of 4:05 min/k?
M @ 4:25 min/k (7:07 min/mile)
T @ 3:45 min/k (6:02 min/mile); 2-3 mile evaluation run pace
W @ 4:18 min/k (6:55 min/mile)
T @ 4:13 min/k (6:47 min/mile)
F @ 4:18 min/k (6:55 min/mile)
S @ 4:05 min/k (6:35 min/mile)
S @ 4:25 min/k (7:07 min/mile)
Now that looks ok to me. As soon as my blister allows running again I'll start the build up. Meanwhile I'll nurse my poor foot.
7 comments:
Nice blog! Mike e-mailed me saying you had some blister problems, and he thought I could help. I had some problems with blisters during my first build up, and learned quickly about the wonders of duct tape.
Here are some links to my comments on Mike's blog when he was having blister problems of his own:
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Ki o tsukete. Ganbare!
Domo, domo Eric! I now seriously consider resuming the test - at least I took my running gear to work this morning. But man, I couldn't even walk properly yesterday...
Anybody knows what duct tape is in Japanese ;-)
Will give it a try in 2 hours and report.
Blogging cannot be better than that - first Mike said hello, then Mystery Coach showed up and now fast Eric is sharing his wisdom!
Do itashimasite! I don't know if you found any duct tape in Tokyo, but the key with duct tape is that it is very sticky, even through sweat, and it is slippery, which eliminates friction.
I'm curious about what you do in Japan. Are you gaijin or native Japanese? Also, how do you get your running done in such a large, crowded city? I've read that it's a concrete jungle, not many places to run that aren't paved over.
Hey Eric, Ingo is a banker of some sort. Banker or wanker, one or the other I always get confused with those two words. ha ha .. no, he is a great guy, just a little too fast for his own good. And he is most definitely gaijin, all 6'2" of him. You are right that there are very few places to run that are not paved over. But there is the odd spot here and there. If we want to travel 30 or 40 minutes by train on weekends we can get into some nice sugi-lined trails, but then we are also talking about billy goat country, ie., steep and rugged.
Ingo, duct tape in Japanese is ダクトテープ ... maybe!
I think I read about the unending pavement on your site, now that I think about it, Stephen. I'd like to get over to Japan and do a couple of runs during a vacation. I've been in love with the whole idea of Japan since I was a little kid, even longer than I have been a runner. It's cool to be able to chat with people living there.
Check you later!
Huh, must not have been...I don't see that you have a running blog, Stephen. Just the one that hasn't updated since last April.
Sorry for hijacking your comments, Ingo!
Eric, running in Japan is much better than people would think. It's got a long tradition of distance running. I'll put a post together about this topic. You seem to know your survival Japanese already - that's more than you need at least when it comes to running. You're more than welcome to come over and show us your tricks! And btw Steve suffers from split personality blogging; his blog can be found here. But I like his picture here better.
Haha Steve! You nicely uncovered me - but I am not a banker (you're right they are bad!) - I am a more a mercenary soldier in finance; only as loyal as the conditions and the markets allow me to be, a trader in other words. But working next to the most popular 5k loop in town is something I really enjoy at the moment. Nationality-wise I am German as some might be able to tell from my writing accent.
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