Sunday May 13, 2018
Happy Mothers Day to all the moms out there! I’m a lucky to have a mom who has been so great to me and our family! It’s your day to rest or do whatever you like mom!
This was the last of the toughest weeks with a very hard track workout on Tuesday as well as a 13 miler on Saturday. The fact that I am hitting on all cylinders and running extremely well is so motivating and I hope to keep this up right up to race day!
Here’s our the week panned out….
Tuesday Track workout 3 x 1 mile @ Half Marathon pace +10 seconds and 1 mile @ 10K pace.
This mornings workout couldn’t have gone any better. Coming into this track workout, I had just raced a 10K two days ago on a tough hilly course. My body felt recovered and I was very much looking forward to hitting my targets.
The plan was to do switch directions on the track every 2 miles or each set. I started out running the usual counter-clockwise direction and in my mind, I was targeting 8:40, not 8:50 which I just realized was my intended goal since I had to add 10 seconds. So I was much quicker. Then I went directly into a 1 mile 10K pace which I was targeting at 8:10 give or take a few seconds. I hit 8:11 so I was right on pace. Then I switched directions and this is where not only I have been experiencing quicker times, but also Meredith and Carrie as well whenever we run clockwise. We can’t explain it and we all have different Garmin watches.
The splits came in much quicker on the Half +10 and 10K splits… in fact, I was 20 seconds faster for them both and I was running either the same effort or just a tick slower. I was trying to keep the effort the same as in the previous set.
On the final set I was getting a little tired with 1.5 miles to go and I as wrapped up my Half segment, I clocked an 8:38! I knew the 10K split would need to be close to 8:10. I dug in and kept working as my breathing became labored. When the watch beeped, I finished with an 8:05! Wow!!! this was a great day and I nailed my workout even if the Garmin pegged me a little quicker.
I have put together 9 straight weeks of track workouts and have hit my goal on each of them. This has been the toughest and longest track workouts to date. I left the track around 6:15 so just over an hour as Carrie and I did our cooldown run home.
Meredith nailed her routine as well and looked strong, Carrie crushed her workout as well and we all walked away from the track with a HUGE feeling of accomplishment. I am feeling so strong and confident about my training. I really wasn’t sure how my body would feel after the 10K race just 48 hours. I figured I would have some residual soreness but I didn’t really feel any of it!
I have one more tough track workout and long run in the next 7 days then I can start the taper. I’m hoping I’m peaking at the right moment. I’ve worked hard and never missed a workout and kept focused throughout my training.
Wednesday– Recovery run
Business as usual, good leg turnover and flushed out the crap in the legs from yesterday’s tough track workout. I’m feeling good and positive about where I am at in my training.
Thursday– Easy run
I wanted to get out a little early today for my 6 miler and was out the door just after 4:15am. Temps were in the upper 70’s closing in on 80 but didn’t feel that bad. I ran a route that was a hodge podge of in and outs of streets. I was looking to avoid the same old out and back but in the end the 6 miler felt more like a 10 or 12! I felt pretty good and made it home just as the sun was rising which is always a nice time of day. Now I have a little extra time to dip into the pool after work and relax before Saturday’s long 13 mile run… the longest run before tapering.
Saturday– Long run
This was my last long run of training and I wanted to go out in style and do it right and do it good. I got up around 3:20am, a little earlier than what I set on my clock of 3:30am. I ate half of a bagel and banana, my morning pre long run meal as of late and a glass of water around 3:45am.
I got all of my hydration bottles out of the freezer that I prepared the night before. Carrie was also getting ready for her 23 miler as she headed out at 4:30am. I soon followed at 4:33am under the dark of night which was cool and a little breezy. My route was set so that I would run at least 7 miles with an option of adding more if I felt like it. Then I could get a refill of hydration fluids and finish my run.
The first 2-3 miles did not feel that great, my legs were a little sore and almost as if lactic acid was setting in much earlier. I didn’t panic and kept a good pace while focusing on effort. My goal for the long run was to keep it around 9:15 and even a 9:20 would be fine.
As the horizon was starting to light up, I was also beginning to run better and kept a good pace even on some of the slight uphill grades. When I got to mile 6.5 I didn’t take the left that would take me home to 7 miles. Instead, I went the long way home and before I got home it was 10 miles. I just felt good enough to go the extra few miles which would be a HUGE mental relief knowing I only had 3 miles.
At home, I refilled my handheld bottle with some electrolytes and made my way towards the track where I would eventually run another 1 1/2 miles on flat and softer grounds. This feels so good on the feet after pounding the pavement for 11 miles.
Before you know it, I completed the goal of 13 miles in exactly 1:59:59! 1 second away from 2 hours. I sat on the track for a minute to catch my breath and take in some fluids. 13 miles and I felt pretty good overall… I wasn’t sure in those first few miles but recovered and stay focused and poised.
At the 6.5 mile mark I took notice of my time which said I was at 1:00:37. If I ran it even on the 2nd half, I would run a 2:01:14. I did stop at the 10 mile mark to get fluids and again for 1 minute at mile 11.5 but other than that, I did not stop. I ran a 59:22 on the 2nd half which I was extremely happy with.
This was a very good run for me and its validation that my training has been paying off. I have not trained this hard in the past nor have I taken the approach of running slower on the easy and long runs by 20-30 seconds in the past. I think my body has responded quite well and I was so happy when I finished.
Carrie came home enthusiastic and feeling great as well. I drove out to see her down the street where she was finishing up the last of her 3 miles or so and I wanted to make sure she doing good and had enough fluids. She crushed her run and also having one of her best training sessions to date!
It was a great day for both of us on our long runs. Combined, we did 36 miles… WOW!!!
Today was also a good day for Meredith who did a 5K and the goal was to take it out quick and push being that it would be her last tune-up race before her Half Marathon. The target was to try and run a sub 9 minute pace and she took it out at a good clip and at the end of the race, held on for a good race a few seconds over but a strong race. She’s been training very well along with her long days with work. She’s injury free and been crushing her speedworkouts! Nicely done Meredith!!!
Sunday– Recovery run
This was very slooooow. Not that I was trying to run fast but yesterday’s 13 miler could be felt on this recovery run. I mixed in some roads and finished with 1.5 miles on the track for some softer footing and flat grounds. The temperature was great with lows in the mid 60’s which is very cool for this time of year. The hips, quads, and calves were definitely sore from the long run but a good day of just flushing out the junk and getting in some turnover.
9 weeks is now in the rearview mirror with the toughest workouts in the books. This also means that the taper weeks are well within view. One more double-digit long run of 10 miles next weekend before really dropping the miles.
I feel really good about this training session and the new workouts at track have been a real game changer along with the slower paces of my easy, recovery, and long runs… something I feel very good about.