5 Days to Go (The animal within...)
Date - Day - Scheduled Workouts (Intervals within desired pace)
6/4/18 - M - OFF
6/5/18 - T - MCR Stage 2B + 7 miles @ EA (8:14)
6/6/18 - W - 4 mile @ EA (8:14) + 2 x 1.5 mile T (6:48) w/ 2 min RI + 2 x 0.75 mile T (6:48) w/ 1 min RI + 2 mile Easy (2/4)
6/7/18 - R - 7 miles @ EA (8:14)
6/8/18 - F - 7 miles @ EA (8:14)
6/9/18 - Sat - 7 miles @ EA (8:14)
6/10/18 - Sun - 10 miles @ LR (7:25) (8/9)
Running duration = 6:39 hours
Running mileage = 48.8 miles
Indoor Virtual Biking duration = n/a hours
Indoor Virtual Biking mileage = n/a miles
Total (training) duration = 6:39 hours
Total (training) mileage = 48.8 miles
Number of running SOS intervals within pace = 10/13 (77%)
Monday
Nothing to note.
Tuesday
McMillan Stage 2B.
Front Plank with leg movements - 15 reps per leg
Side Plank with leg movements - 15 reps per leg
Scissor Kick - 2 x 15 reps w/ 10 sec rest
Metronome - 20 reps
Back Extension - 2 x 15 reps
Modified Jane Fonda - 45 reps per leg
Good Mornings - 15 reps
Feeling stiff and sore after these. I think this will be the last one before the HM next weekend.
Steph and mine eight year wedding anniversary. Celebrating with a new home!
The builder came over for a meeting to finalize some of the details. Good news and bad news along the way. Took about 2 hours in total and wasn't able to start the run until 7:30. 7 miles at a 8:09 min/mile with HR of 136. Thankfully, because of the late start it was relatively cooler.
Wednesday
T+D of 131. Overall not a bad run. A 7:04 and then 7:02. Poured some water all over my head and felt rejuvenated. A 6:46 and then a 6:56. HR suggests things were on target. But was definitely feeling tired and tight throughout. Still feeling that McMillan workout I guess.
Thursday
Tried to go super slow with this 7 miler. An 8:48, but the HR was still a bit high at 135 (was hoping for 132).
Friday
Tried to manage the pace better. An 8:21, but the HR was a bit closer to being in line at 135. Added some strides at the end of the run for the first time in a while and things definitely felt better doing that.
Saturday
Finally got to sleep in and catch up on some sleep.
I was tired...
An 8:07 pace, and a HR of 139 with some strides again at the end.
Did lots of moving out of the house. Trying to move as many items as we can before the movers to save some money. We really just need the movers for the really big things, so hopefully we've made a dent.
Sunday
Got another 9.5 hrs of sleep (but not the 6.5 hrs of deep). Was raining in the morning. Decided to eat a pre-run breakfast (PB Bagel/PB/Honey) and do some other house prep stuff. Haven't had a pre-run breakfast this whole cycle.
The rain ended and the T+D was around 121. Run started off like most others. Slightly stiff and sore. But somewhere early on I could tell something was different. I started to feel like my old self again. That missing power/endurance seemed to be there today. So I ran with it. My pace should have been around a 7:45 based on the last few weeks. Starting with mile 2 - 7:29, 7:24, 7:12, 7:33, 7:33, 7:21, 7:31, 7:27, and 7:27. Just about right on target with the old LR pace of 7:25.... oh except there was a T+D of 121 so more like a 7:20 adjusted pace based on the 7:27 pace I did run. So things went really well. The big question post-run, was I really just pushing it too much? The effort felt right, so the HR would tell us... The HR was really spot on as well at 140 (138-142 historical). The confidence is/was high after this one. I really wondered what made the difference. Likely a combination of a few factors: more sleep, eating breakfast pre-run, and skipped the McMillan Core. I'll only continue to skip the MCR because the race is this week, so don't worry it's coming back.
Decided to do a very important race day task today. We drove the course. I've run some of it before (the trail for the 1st 6 miles). Compact gravel/sand. Mile 4-6 is a hairpin, so I can get an idea what's going on in front and behind me through this portion of the course. But I've never done the second half before. I've run hills before, but mile 7 brings a mighty challenge. It looked daunting in the car, so I can only imagine what it will be like to run it. Mile 8 is relatively flat. Mile 9 has an incline and then a MAJOR decline. Like too much decline and it's going to take a measured approach. Then from there to the finish is mostly rolling hills. Based on this, I think mile 8 is when I'm going to start to turn the wrench. I'm going to be really cautious with the mile 7 hill because that could be a make or break if I take it too fast. About Mile 7.5 offers a great opportunity to survey the field. I can see quite a bit behind me without having to turn too much. I feel good about the course. It's not fast, but it plays into my strengths (tangents and rolling hills) and mostly avoids my most glaring weakness (downhill running).
Honestly, I'm all over the place on what race day holds for me. I'm excited to see what I can do.